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Old 01-20-2007, 05:51 AM   #1
Frank Needham
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Join Date: Nov 2006
Posts: 543
Default 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.
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Old 01-26-2007, 04:53 PM   #2
Frank Needham
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Join Date: Nov 2006
Posts: 543
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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.
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"Lack of sleep makes cowards of us all."
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Old 02-02-2007, 05:00 PM   #3
Frank Needham
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Join Date: Nov 2006
Posts: 543
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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.
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Old 02-09-2007, 05:39 PM   #4
Frank Needham
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Join Date: Nov 2006
Posts: 543
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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.
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Old 02-09-2007, 07:01 PM   #5
Elliot Royce
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Join Date: Dec 2006
Posts: 317
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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.
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Old 02-09-2007, 08:02 PM   #6
Frank Needham
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Posts: 543
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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.
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