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Old 04-01-2007, 12:40 PM   #1
Santos Reyes
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Join Date: Dec 2006
Posts: 15
Default Another SS Journal

Here we go…After reading Starting Strength and Practical Programming, as well as reading and listening to a number of Coach Rippetoe’s interviews, I am fully aware that to perform well at xfit you need a solid foundation of strength. So after recovering from a significant back injury, I decided to give a dedicated strength program a try for the first time in my life. I have done xfit for a little over a year with ‘Ok’ success (21 rds of Cindy, 10 min Helen, 4:15 Fran, +45lb Muscle-up). However, very poor times on Diane and Linda, as well as loss of MM, have led me to take up the SS program.

Height: 6’2
Wt: 186
BF:10%

Goals: To hit advanced strength levels as out lined in PP in 9-12 months at a BW of 198lbs (387lb BS, 457lb Dead, 173lb Press, 289lb Bench) As of December my xfit total was 265 squat, 360 dead, 140 press. I have been on the PP routine for about 4 weeks with good results. However, much more food and heavy ab work will be needed for if I am to come close to my goals. Here is last week:

Monday 3/26/07
BS
220x4,5,4
SP
135x3,3,3
Pull-ups (Pro)
44x8,7,6

3/28/07
BS
225x5,4,4
BP
215x5,5,5
DL
275x5,5,5

3/30/07
BS
230x4,5,5
SP
135x5,4,3
Pull-ups (Sup)
66x7,6,5

3/31/06
Handstand Practice, Front Lever Practice, 5 min of 2pood kb snatches
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Old 04-01-2007, 02:20 PM   #2
Megan Marsh
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Join Date: Mar 2007
Location: Sacramento
Posts: 15
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It is about time you got on here...good luck with Tuesday's workout.
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Old 04-04-2007, 03:44 PM   #3
Santos Reyes
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Join Date: Dec 2006
Posts: 15
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Monday
4/2/07
Bs
235x5,5,4
Bp
225x5,4,3
Pull-ups
+50lbsx8,8,7

Tuesday
4/3/07
10kb cleans
10kb snatches
10kb Press
10kb fronts squats

4rds w/44lb kb (L+R=1rd)
time-22:57
This Hurt!

4/4/07
Bs
235x5,5,5 (+1 rep over last time, going up!)
Sp
135x5,5,5 (+6 reps over last time, going up!)
Dl
Wu
225x7
255x3
Ws
295x5,5 (going up)
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Old 04-07-2007, 02:19 PM   #4
Santos Reyes
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Join Date: Dec 2006
Posts: 15
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4/5/07
four sets of 12 reps of wt. back ext +35lbs
Misc ab work


4/6/07
Bs
240x3,2+1F,2 (my hamstrings and abs where/are crazy sore which didn't help my first wo at a new squat wt. Also, on my second set I felt a slight twingeof pain in my left knee which look some of my focus off of finishing the lift)
Bp
225x4,4,4+1F (although my first set was -1, my overall reps were +1 and nearly got all five on my last set)

Pull-ups
66lbsx 7 (sup)x6(pro)x6 (sup)
Lost focus on the second set, however, the wt didn't feel any different which I guess is good. Overall the pull-up portion of SS is the only frustrating part. To get one more rep than the previous wo is so hard to come by. Thinking about adding more wt and lowering the reps or just droping pull-ups and replacing them with bent over rows, who knows!
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Old 04-09-2007, 10:38 AM   #5
Elliot Royce
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Posts: 317
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Santos: welcome. I assume you are just posting your work sets and not your warmups?
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Old 04-09-2007, 04:56 PM   #6
Megan Marsh
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Elliot: my warmups have gotten a little more in depth due to the lack of a warm up helped in my original back injury 2 months ago. Since then my warm ups look like this:
2min jump rope
knee highs
butt kicks
samson stretch
overhead squat
hamstring stretch
goblet squat
dislocates
back squat warm up empty bar times 10
135 x 5 x2
185 x3
225 x1
work set
Similar progression of warm ups for other slow lifts
no pull up warm up

4/9/07
Bs 240 x4, 4, 4
Sp 140 x4x4x3
Pullups later tonight

Santos' internet is down, asked me to post for him
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