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Frank Needham 01-20-2007 05:51 AM

Frank's Log
 
I'll be doing Rippetoe's recommended novice workout from Starting Strength. As strength allows weights are bumped up by 5 lbs on the bench and 10 lbs on the squats and deads. Next week I'm three weeks in and will just start logging with this past week's lifts.

Daily supps are fish oil, ZMA, whey/L-glutamine Pre WO, multi vit, and I pretty much eat whatever. Weight 195, height 5'10", (BF 20%?)

Monday 1/15/07:
Squats
W - R - S
95 - 5 - 2
115 - 5 - 1
135 - 3 - 1
165 - 2 - 1
195 - 5 - 3

Bench
W - R - S
95 - 5 - 2
115 - 5 - 1
135 - 3 - 1
155 - 2 - 1
175 - 5 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
195 - 3 - 1
215 - 2 - 1
235 - 5 - 1

Weds 1/17/07:
Squats
W - R - S
95 - 5 - 2
115 - 5 - 1
135 - 3 - 1
165 - 2 - 1
195 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 2 - 1
125 - 5 - 3

Power Clean
W - R - S
85 - 5 - 2
88 - 5 - 1
98 - 3 - 1
108 - 5 - 1
118 - 5 - 1

Monday 1/15/07:
Squats
W - R - S
95 - 5 - 2
120 - 5 - 1
140 - 3 - 1
170 - 2 - 1
200 - 5 - 3

Bench
W - R - S
95 - 5 - 2
120 - 5 - 1
140 - 3 - 1
160 - 2 - 1
180 - 5 - 3

Deads
W - R - S
135 - 5 - 2
175 - 3 - 1
200 - 2 - 1
225 - 5 - 1
245 - 5 - 1

All lifts went up pretty good for the week. Some fatigue set in on Friday and I struggled a little bit with squats coz I only had 5 hours sleep the night before.

Frank Needham 01-26-2007 04:53 PM

Monday 1/22/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
205 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 2 - 1
128 - 5/4/3 - 3

Power Clean
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 5 - 1
125 - 5 - 1

Weds 1/24/07
Squats
W - R - S
135 - 5 - 2
150 - 5 - 1
175 - 3 - 1
195 - 2 - 1
205 - 5 - 3

Bench
W - R - S
95 - 5 - 2
125 - 5 - 1
145 - 3 - 1
165 - 2 - 1
185 - 5 - 3

Deads
135 - 5 - 2
165 - 3 - 1
195 - 2 - 1
225 - 5 - 1
255 - 5 - 1

Friday 1/26/07
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
205 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 2 - 1
128 - 5 - 3

Power Clean
W - R - S
85 - 5 - 2
95 - 5 - 1
105 - 3 - 1
115 - 5 - 1
125 - 5 - 1

Week 3
All lifts went up pretty good for the week. I love this program, so simple, and it works as advertised. Diet? Har har! I can literally feel myself growing day by day...weight is 196lbs. All workouts done in under 45 mins.

Frank Needham 02-02-2007 05:00 PM

Monday 1/29/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Bench
W - R - S
135 - 5 - 2
145 - 5 - 1
160 - 3 - 1
175 - 2 - 1
190/185 - 4/5/3 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
205 - 3 - 1
235 - 2 - 1
265 - 5 - 1

Weds 1/31/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 2 - 1
135 - 4/2/3 - 3

Power Clean
W - R - S
85 - 5 - 2
100 - 5 - 1
110 - 3 - 1
120 - 2 - 1
130 - 5 - 3

Friday 2/2/07:
Squats
W - R - S
135 - 5 - 2
155 - 5 - 1
175 - 3 - 1
195 - 2 - 1
215 - 5 - 3

Bench
W - R - S
135 - 5 - 2
145 - 5 - 1
160 - 3 - 1
175 - 2 - 1
190 - 5 - 3

Deads
W - R - S
135 - 5 - 2
175 - 5 - 1
205 - 3 - 1
235 - 2 - 1
265 - 5 - 1

Week 4
Still moving up pretty good on the weight, 5-10 lb per depending on which movement. Still about 45-50 minutes to finish workouts.

Squats are B2B, using sawhorses and there's no way to cheat with them. Your back position is pretty much forced into strict good form on these with the bar resting further down the shoulder blades thereby causing moment arm on the back to be shorter. Since you are so low getting under the bar your back is also very straight up and down, also causing less moment arm. Nice!

I also started doing the bench with elbows tucked in as I had read that this helps with reducing shoulder pain. It works! My left shoulder has bothered me for months but is now coming along nicely.

Frank Needham 02-09-2007 05:39 PM

Monday 2/5/07:
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
225 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 2 - 1
135 - 5/3/2 - 3

Power Clean
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 5 - 1
135 - 5 - 1

Weds 2/7/07
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
225 - 5 - 3

Bench
W - R - S
135 - 5 - 2
135 - 5 - 1
155 - 3 - 1
175 - 2 - 1
195 - 5 - 3

Deads
135 - 5 - 2
200 - 3 - 1
225 - 2 - 1
250 - 5 - 1
275 - 5 - 1

Friday 2/9/07
Squats
W - R - S
135 - 5 - 2
165 - 5 - 1
185 - 3 - 1
205 - 2 - 1
225 - 5 - 3

Military Press
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 2 - 1
135/130 - 4/5/4 - 3

Power Clean
W - R - S
85 - 5 - 2
105 - 5 - 1
115 - 3 - 1
125 - 5 - 1
135 - 5 - 1


Week 5
All lifts went up pretty good for the week except presses and I backed down to 130 today as a result. It is a constant struggle to down enough water to stay hydrated and so at times sleep becomes an issue. Once I get hydrated again though I sleep great and feel great. All workouts are taking between 45 - 50 minutes depending on the sleep factor.

Elliot Royce 02-09-2007 07:01 PM

I'm following much the same program, although with O lifts mixed in and push presses instead of presses. I find that the simplicity is a bit positive. It allows you to really just track your progress and focus on a few lifts.

Have you thought about push presses instead of military presses? Will flow right into C&J's when you move onto that other program.

Frank Needham 02-09-2007 08:02 PM

Yeah, the simplicity of it is what is so attractive to me Elliot. Right now I've got enough to handle without adding to it so I'm just going to stick with the program for 6 months and milk it for all I can. That will put me into summer and then I'll have enough time that I can hit that MSU program with enough time in the day to really give it an honest effort.

Elliot Royce 02-10-2007 12:48 PM

In the spirt of debate, since we're doing the same program....

Are you sure you aren't starting too heavy on some of those warmup lifts? As Rippetoe says, they aren't supposed to tire you at all. For instance, doesn't your bench wear you down? I thought SS had all lifts start at 45lbs and scale up?

Also, In Practical Programming, Novice section, Rip specifically says deadlift is done for 1 set of 5 reps. In SS, I think he just eliminates the warm up sets and jumps in to work sets.

In my very limited experience with this, I was doing too much warmup and cutting into the work sets which is where the stimulus for growth occurs.

Also, I suggest doing subbing front squats in your weekly program of 3 squats. This is Rip's recommendation on page 162 of Practical Programming, where he moves to (for advanced novices):

Squat
BP
Chinups

Front squat
Press
Deadlift

Squat
BP
Pullups

and then changes it around slightly the 2nd week,

You can argue whether we are advanced novices but I think there are synergies between the back and front in terms of body position and technique. It will also really help with the O lifts later.

Frank Needham 02-10-2007 07:04 PM

It could very well be that my warm ups are considered excessive. It just hasn't occured to me as my schedule now doesn't leave much room for thinking about my workouts. I'm just in a get 'er done mode right now and plow through them. Seems to work ok that way. I'm making progress but it wouldn't hurt none to try it out I guess. Matter of fact it sounds pretty good as it would trim down the time spent a bit.

Nope, p196 of SS shows the DLs just exactly the way I'm doing them.

I haven't read PP yet, don't have it and wouldn't have time to read it if I did right now. Interesting to consider subbing FS though. I need to get a cage damnit. Sounds like I need to get a copy of PP also.

All in all I'm real happy with the way things are going. Strength is going up slowly, old owies are subsiding, weight is redistributing, its all good. I'd say you are maybe an advanced novice but I am just a novice :D

Rene Renteria 02-15-2007 01:23 PM

Frank, strong work. I was wondering why you're choosing a squat weight on Monday, repeating it for the 3 workouts, and then upping the weight the next Monday, instead of bumping up the weight each workout. Have you found this works better for you? Is it just based on how you feel that day, and it's just turned out that way?

I've been doing a Starting Strength plan (with fewer workouts to accommodate soccer playing that has just ended) and want to stick with it for a while to see where I end up. When I was CrossFitting regularly, all my strength numbers were much higher than they are now, and I'm curious to see if this gets me back to that neighborhood or not (but more quickly). I'm a bit worried about sacrificing conditioning and about putting on weight, but I'm hoping to make some reasonable strength gains if I stick with the program.

Thanks for posting your workouts.

Best of luck with it,
Rene'

Frank Needham 02-15-2007 05:49 PM

Rene, I'm just following the novice strength program that Rippetoe outlines in his book "Starting Strength". It calls out squats each of the 3 days of the week one works out every week. The way I understand the reasoning is that you up the wieght as you are able. If that means each workout, so be it. My belief is that one would quickly reach a point by upping the weights that failure would logically occur and that's not good. Therefore I am just going week to week to give adaptation a chance to work better for me. So far it is working but even so the weights are quickly reaching a point at which reps are failing. Not a big deal yet though. Again, I'm just trying to stick with the program as strictly as possible. After all, if you don't follow the program as outlined in the book you don't get to call it the Starting Strength Program. Crossfit was what actually led me into this as it exposed the fact that I was ridicously lacking in this area.


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