[Motorbiker]

N00b does Starting Strength

Did Starting Strength for about a year then attempted a few other things for a while.
Am now doing Madcows for bench and other stuff for the other lifts.


Workout A
Bench - Madcows, ramping 5*5
Squats-5*5
DB Press- Higher reps(3*5-10)
DB Rows- (1-3*5) with drop sets

Workout B
Strict Press - 5*5
Front Squats- Varies
DB Bench-Varies
Deadlift-Varies

Workout C
Bench - Madcows, ramping to heavy triple with backoff set
Squats-5*5
DB Press- Higher reps(3*5-10)
DB Rows- (1-3*5) with drop sets

Mon: workout A
Weds: Workout B
Fri: workout C


Starting Stats:
Weight:63kg
Height: 5 ft 9
Lifts:
5RM Bench 40kg
5RM Squat 45kg
5RM Deadlift 55kg
5RM Press 30kg
5RM Row 40kg
Chins PB 6
Pull ups PB 3

Current Stats:( As of May 2012)
Weight : 72kg
Lifts:
1RM/5RM Bench 90/80kg
1RM/5RM Squat 140/125kg
1RM/5RM Deadlift 180/152.5kg
5RM Press 50kg
Push press 1RM 75kg
C&P 1RM 70kg.
WSM one arm press 36kg
5RM Row 55kg or 46kg Dumbell
Chins PB 12
Pull ups PB 9

[Shawshank]

Good luck with this. I'm a newbie too and will be starting SS next week. My lifts are just ahead of yours (65/50/70 IIRC) so it will nice to see how we progress.

[Motorbiker]

Ok, moved to uni at lunchtime today and got bored of packing after unpacking my computer so decided to go to the gym today so i could go again monday and get straight onto the program nicely.

Today was working out my starting weights for Workout A basically so nothing too fun.Could have gone slightly higher on these but the SS wiki says to stop adding weight when you start losing form or slowing down so i followed it.

(Weight *Reps*Sets)
Squats -(Random guy complimented my form for going below parellel and i told him i learnt by the rippletoes youtube videos which he found funny, also, he was Squatting around 140kg at the same time and letting me in to do mine as he was taking 5 min + rests so the most knackering part was loading/unloading half of his weights, lol...)
bar*5
25*5
30*5
35*5
40*5*3

Bench -
bar*5
25*5
30*5
35*5*3

Deadlift -
bar+50lbs*5(Had to use the big weights to get it to the right height and they were 25lbs each so gonna call them 10kg each from now on to make my maths easier, instead of 11.45kg each)
45*5(Was told off for my form so repeated)
45*5
50*5
55*5

Chins -
BW*8
BW*6

Not too bad, nice to get a general idea of where my lifts were. Was surprised at managing 8 chins after all the other weights since last time i tried i managed 6 with no weights before.

[Blutarsky]

If you want to bulk, cut down the cardio. Spinning twice a week and a 5k run is going to kill you as a beginner, and it's unlikely you'll get as strong as you'd like.

I play hockey and 5-a-side football at the weekend to maintain my fitness (and for fun). During the week, it's probably best to use your rest days wisely, particularly as a beginner.

[Motorbiker]

(Original post by Blutarsky)
If you want to bulk, cut down the cardio. Spinning twice a week and a 5k run is going to kill you as a beginner, and it's unlikely you'll get as strong as you'd like.

I play hockey and 5-a-side football at the weekend to maintain my fitness (and for fun). During the week, it's probably best to use your rest days wisely, particularly as a beginner.

Nice idea.

And looking at my timetable i have lectures 9-6 on tuesday with only a 1 hour break for lunch so trying to spin at 6 seems like effort.

This week will just go for a run or something at the weekend as i want to at least maintain current fitness. And then may do Spinning sat morning with a run on sundays to go along with weights during the week. That way when i only have a day recovery during the week then i can rest properly.

[Motorbiker]

UPDATE

First workout B so adding 5kg to my squat and working out the starting weights for the press/row...

Workout B
(Weights*Reps*Sets)
Squats -
bar*5
30*5
40*3
45*5*3

Was in a niec empty weights room until my last set on squats where the entire rugby team and their coach all came in to do weights. They didn't come near the squat rack though, even after i offered to share so i did all my stuff there.
Also, without the cushiony thing the guy i was sharing with yesterday put on it was a lot tougher on my shoulders.

Standing Press
bar*5
25*5
30*5*3
Think these were a strict press as i was only using my arms and not using leg drive.

Bent over rows
bar*5
25*5
30*5
35*5
40*5*3

Pull ups(very wide grip with palms facing away from me)
BW*4
BW*3
I fail at those.

Not to bad for starting weights, i reckon i could have gone slightly higher on some but Rippletoe says if you start too low after a workout or two you'll be at the right weight but if you start too high you can stall for weeks. So i don't mind.

Workout A again on wednesday
Will be aiming for Squats 50kg/Bench 40kg/Deadlift 62.5.

[Becca]

following

[rlw31]

Don't worry too much about the bar placement, you'll find that sweet spot and it won't bother/hurt you anymore.

[Motorbiker]

WEnt to the gym as it opened at half 7 before my 9am labs today because in the afternoon everyone has no lessons so it's packed...

First "proper" Workout A today when i'm adding weights to last week.
Did 45/30/55 last week so added 5/5/7.5.

(Weight *Reps*Sets)
Squats -
bar*5
40*4
50*5*3
Still find the bloody bar kills my shoulders where it sits tbh though...

Bench -
bar*5
30*5
40*5*3
Was relatively easy tbh. Felt like adding another 5k on after and going for a 5RM or something but decided to just stick to the routine...

Deadlift -
40kg*5
50*3
62.5*5

Not bad, form was a bit crap on my 5th one though so i gotta watch it. May do some more warmup/practise ones at 40 next week to nail the technique.

Chins -
BW*9
BW*6
BW*3

Were a lot harder than last time, think the higher weights i lift before hand these are going to start going down but they're only assistance anyway.

New 5RM PB for Squat of 50 and Deadlift of 62.5 so i am still happy.
N00b gains are fun. I'm enjoying them whilst they last.

Will be going for 55 Squat/35 Press/45 Rows on friday.

Reckon the press will be the hardest out of them, should manage the squat if i can man up and stop winging about it hurting my shoulder.

[Scrappy-coco]

once your gains stop, but remember this should be through a majority of your lifts not just one in particular, i would recommend Madcow's 5x5 intermediate. I'm currently following this routine and though its early days (this is my third week) i think its excellent. good luck with the gains and dont forget to smash down milk

[Motorbiker]

(Original post by Scrappy-coco)
once your gains stop, but remember this should be through a majority of your lifts not just one in particular, i would recommend Madcow's 5x5 intermediate. I'm currently following this routine and though its early days (this is my third week) i think its excellent. good luck with the gains and dont forget to smash down milk

I think i got 2 reloads on SS before i start looking elsewhere. And after they first stall i'll just change it to 2.5 kg a workout instead of 5.

I'm having about 4 pints of whole milk a day atm and loving it.
And lots and lots of other protein.

Favourite lunch recently is basically a sandwich with 2 eggs and a pork loin. Imgaine the worlds nicest egg/bacon sandwich then double it...

[Scrappy-coco]

Bulking....my greatest hobby
but yeah obviously it will be a while before you should jump up to the intermediate version.
Also, once BW chins become to easy id suggest a dipping belt you could wear. When you get to that situation you know your a beast

[Becca]

I had the bar/shoulder problem for squats too, so much so that when I first started training I was doing goblet squats with dumbells for ages. Every time I add weight it hurts, but then I get used to it! Before 20kg would kill but now it feels like there's nothing there!

[Shawshank]

(Original post by MHorman)
I think i got 2 reloads on SS before i start looking elsewhere. And after they first stall i'll just change it to 2.5 kg a workout instead of 5.

I'm having about 4 pints of whole milk a day atm and loving it.
And lots and lots of other protein.

Favourite lunch recently is basically a sandwich with 2 eggs and a pork loin. Imgaine the worlds nicest egg/bacon sandwich then double it...

Do you shop at ASDA? I have scrambled egg and pork loin for breakfast.

I do four pints of whole milk as well, goooood ****.

[Motorbiker]

(Original post by Scrappy-coco)
Bulking....my greatest hobby
but yeah obviously it will be a while before you should jump up to the intermediate version.
Also, once BW chins become to easy id suggest a dipping belt you could wear. When you get to that situation you know your a beast

Yea, they have this weird weighted vest at my gym which is another 15kg. Once i can do 3 sets of 12 BW chins i'll add the vest. Will be a while though. Only doing so much atm because the beginning weights are relatively easy.

(Original post by Becca)
I had the bar/shoulder problem for squats too, so much so that when I first started training I was doing goblet squats with dumbells for ages. Every time I add weight it hurts, but then I get used to it! Before 20kg would kill but now it feels like there's nothing there!

I'm gonna hope i just get used to it. Am still gonna be squatting 3 times a week adding 5kg a workout so it will be forced to get better.

Also, your deadlift kicks my ass so much it's embaressing but then your strict press is like 10kg less. Tis weird...

(Original post by Shawshank)
Do you shop at ASDA? I have scrambled egg and pork loin for breakfast.

I do four pints of whole milk as well, goooood ****.

I work at ASda seasonally and shop there when i can but it's a 3 mile trip there so it's an effort to cycle there. Will shop there all the time when i bring my motorbike to uni in 2 months time.

Yea, the pork loins were the 6 in the "3 for £10" offer. Brilliant stuff.

I've been told to do a gallon of whole milk but think that would be excessive for now. If in a month or two my weights start stalling i might but probably not...

[Becca]

(Original post by MHorman)
I'm gonna hope i just get used to it. Am still gonna be squatting 3 times a week adding 5kg a workout so it will be forced to get better.

Also, your deadlift kicks my ass so much it's embaressing but then your strict press is like 10kg less. Tis weird...

Something to do with girls having crap upper body strength in general maybe?

[Blutarsky]

You want to make sure you nail the deadlift form - no excuses. Whilst you're still deadlifting relatively low weights, it's important you concentrate on the form

Same goes on all your lifts to be fair, but especially deadlifts!

[kerb123]

By the way starting strength does not have rows, dips or chin ups.

[Blutarsky]

(Original post by kerb123)
By the way starting strength does not have rows, dips or chin ups.

Yes it does.

[kerb123]

(Original post by Blutarsky)
Yes it does.

Nope, starting strength as written by Mark Rippetoe has power cleans instead of rows and originally does not have dips or chin ups. They can be added as assistance exercises later on.

I started with similar stats as you OP, and just got back from the gym now and deadlifted 120kg x5 and squatted 95kg 3x5. You'll get a lot stronger very quickly.