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    IN00b does Starting Strength

    Training History written at beginning of 2014.
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    Did Starting Strength for about a year then attempted a few other things for a while.
    Then did Madcows for bench and other stuff for the other lifts.
    Then had a Texas MEthod phase.
    Am now running similar ish to Texas method principles but heavily changed tbh.

    Entered Bigger, Faster, Stronger u75kg at 72kg competition last summer and came 12th out of 14. I just entered for fun and had never done any events training. Only did well on the deadlift.

    Then in October 2012, injured back deadlifting and was out from squatting/deadlifting for 6 months. Grade 2 muscle tear Doctor said.

    Started lifting properly again in March 2013, entered a fun powerlifting comp with gym friends in June and hit 165/107.5/185 at 77kg. Just a gym comp, not a real comp.

    Then Entered Bigger Faster Stronger again at 77.49kg for 77.5kg weight limit. Came about halfway through. Think 11th/22. First time ever doing Yoke and i sucked. And i was a bit slow in the medley so came home nearly lat in that which lost me a load of places.

    Entered Sussex and Hastings Strongest man u92.5kg at 77kg, Came equal 17th out of 22.(there was a bunch of us in equal last, ) First time doing stones in a comp and loaded 80/90. Was easy since they were covered in Tacky.

    Entered Eastbournes Last man Standing, u92.5kg at 79kg. Came 15h out of 17. Legit beat 2 people. Came 11th in Yoke, 12th in Farmers, 10th in Deadlift but did badly in Medley and Log. Failed 77.5kg on rising bar log and couldn't load the 90kg stone as i was the first to go on the medley and i didn't have tacky so was a very clean stone. Didn't move.

    Entering Worthing's Strongest man u90kg beginner. Came 11th OVerall. Including 6th in Yoke as a highlight.

    Then Entering an u80kg beginner comp in March in Northampton(Going to be a bit of a trek there but worth it for competing with people my weight).

    Also entering an u80kg intermediate comp in June. Will be epic.


    Current Training Regime
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    Monday:
    Squats, Varying(Aiming for 8 or 5 or 3 each week for one set)
    Pausies, triples to 5s
    Press, 5/3/1
    1 arm DB Press.
    WEighted Chins,
    Db Curlz,
    Cable rows on rope grip



    Wdnesday:

    Fronties, lowish reps,
    Bench, 5*5
    DEADS,
    Varying FG Chins,
    Weighted Dips
    Poundstone Curlz,(maybe, lol) ,



    Friday:

    Squats, 5*5
    Lunges,
    Press,5*5
    Varying DB Press(high reps)
    Trap bar Deads, Varying rep ranges
    Plate holds for time,



    Saturday(Worthing strongman gym every few weeks, instead of friday session)
    Keg C&P
    Yoke, 200kg trying to get faster
    Farmers, 80kg trying to get faster
    Axle Deads/Stones/Log/Playing around as well.




    Starting Stats:
    Weight:63kg
    Height: 5 ft 8
    Lifts:
    5RM Bench 40kg
    5RM Squat 45kg
    5RM Deadlift 55kg
    5RM Press 30kg
    5RM Row 40kg
    Chins PB 6
    Pull ups PB 3

    May 2012 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

    Current PBs: (Updated on 05/10/2014)
    Weight : 80kg
    Lifts:
    Bench
    1RM 110kg 16/06/2014
    2RM 104kg 02/06/2014
    3RM 102.5kg 23/09/14
    4RM 100kg 04/10/2014
    5RM 92.5kg
    7RM 80kg 04/10/2014
    15RM 60kg
    5*3 100kg 16/09/2014
    3*5 90kg
    5*5 87.5kg
    Paused Bench
    3RM 102.5kg 23/09/14
    5*3 100kg 16/09/2014
    5RM 60kg 13/05/2014
    Swiss Bar Bench
    7RM 70kg 23/01/14
    DB Bench
    6RM 38kg DBs 25/03/2014
    8RM 36kg DBs 19/03/2014
    9RM 34kg DB 19/03/2014
    10RM 32kg DB
    Db incline bench
    6RM 28kg DB
    11RM 26kg DB

    Squat

    1RM 180 16/06/2014
    3RM 170kg 30/09/2014
    5RM 165kg 22/09/2014
    3*3 162.5kg 28/08/2014
    5*3 153 20/01/2014
    5*5 150 29/07/2014
    6RM 145 04/04/2014
    7RM 142 17/03/2014
    8RM 140 11/03/2014
    5*5 142 17/03/2014
    11RM 130kg 31/03/2014
    12RM 111kg 21/02/2014
    Beltless:
    1RM 163kg 11/05/2014
    3RM 150kg 01/05/2014
    4RM 142.5
    5RM 140kg
    5*5 140kg 27/03/2014
    10*5 130kg 09/09/2014
    Belted Pausie:
    1RM 170kg 30/05/2014
    Beltless Pausie:
    3RM 154kg 26/07/2014
    5RM 140 02/06/2014
    3*5 130 31/01/2014

    Frontie
    1RM 140kg 19/02/2014
    3RM 130kg /2014
    3*3 125kg 20/05/2014
    4RM 122kg 07/03/2014
    5RM 120kg 04/02/2014
    3*5 115kg 07/04/2014
    Pausies:
    1RM 130kg 13/03/2014
    3RM 120kg 19/02/2014
    5RM 110kg 19/02/2014
    5RM 100kg 07/03/2014

    Lunges
    10RM 60kg 31/01/2014
    3*8 60kg 17/01/14

    Deadlift
    1RM 196
    3RM 175(i think)
    7RM 170
    12RM 160

    Deadlift(nice new non back breaking form)
    1RM
    200kg 16/06/2014
    3RM 195kg 04/10/2014
    5RM 190kg 23/09/2014
    DOH
    1RM 161kg 21/03/2014

    Raised Deadlifts
    1RM 220kg 08/07/2014 (17")
    Trap bar Deads(9")
    1RM 205kg 23/06/2014
    3RM 160kg
    4RM 148kg
    High Handles(13")
    2RM 190kg
    4RM 182.5kg
    6RM 170kg
    5*5 155kg
    Low Handles on Step(15")
    4RM 200kg
    5RM 190kg
    High Handles on step(19")

    Power Cleans
    1RM 70kg
    2RM 68kg
    5*3 60kg

    Strict Press
    1RM 76kg 04/06/2014
    2RM 73kg 30/05/2014
    3RM 72.5kg 30/09/2014
    5RM 70kg 22/09/2014
    3*3 70kg 05/08/2014
    3*5 63kg 11/05/2014
    5*5 62.5kg 18/09/2014
    6RM 62.5kg 30/09/2014
    7RM 60kg 11/03/2014
    8RM 55kg 31/03/2014
    10 sets of 5 60kg 04/09/2014
    DB
    1RM 32kg(right)28kg(both arms)
    Seated DB
    8RM 26kg 11/05/2014
    14RM 24kg 09/05/2014


    Push press
    1RM 93kg 09/05/2014
    3RM 83kg 15/05/2014
    3*3 80kg 09/05/2014
    4RM 77.5kg
    5RM 75kg
    6RM 72.5kg
    8RM 70kg
    5*5 70kg

    Oly Bar FTOH
    1RM 85kg 04/04/2014
    3RM 77kg 04/04/2014
    5RM 75kg 27/03/2014
    6RM 73kg 21/03/2014

    Swiss Bar FTOH
    1RM 81kg 17/01/14
    5RM 61kg
    10RM 51kg
    15RM 50kg in 1:45 25/02/2014
    20RM 50kg in 1:58 09/03/2014
    25RM 40kg in 2:52 21/02/2014
    Strict press(1 clean)
    5RM 63kg
    6RM 60kg
    8RM 55kg


    WSM one arm press
    1RM 50kg
    3RM 40kg(both arms)
    4RM 34kg(both arms)
    5RM 40kg(just right arm)

    DB Row
    10RM 46kg 31/01/14
    15RM 42kg
    20RM 40kg 11/03/2014

    Chins
    5RM +25kg
    3*5 +17.5kg i think
    BW 14
    FG Chins
    5RM +10kg
    50 reps in 8 sets

    Pull ups
    PB 11 i think, not sure on weighted

    Dips
    3*5 +20kg 04/02/2014

    Curls
    20RM 10kg 17/01/14
    3*20 8kg 15/01/14

    Crucifix
    8kg KB 42 secs 02/03/2014
    8kg 36 secs 25/02/2014

    Strongman stuff
    Log
    1RM 82.5kg 25/01/2014(big log)
    6RM 71.5kg 12/04/2014
    7RM 70kg 03/05/2014
    10RM 61.5kg 15/02/2014 (75 secs)
    Strict
    1RM 75kg 08/02/2014
    3RM 60kg 25/01/2014
    5RM 50kg 25/01/2014

    Keg
    60kg KEg, 15m Carry +press, 5 reps in 50 seconds 02/03/2014
    60kg Keg with 20m carries and 4 press in under 1 minute. 15/02/2014
    60kg Keg Carry 60m
    80kg Keg Carry 40m 25/01/2014

    Farmers

    100kg 20m in 17 seconds
    85kg 20m in xx seconds 08/02/2014
    80kg 20m in 11 seconds
    40m in 26 seconds
    70kg 20m in 10 seconds 25/01/2014
    40m in 22 seconds 25/01/2014
    65kg 40m in 20.06 seconds

    Yoke
    260kg*20m, no drops, 27ish seconds, 03/05/2014
    250*20m, no drops 25.1 seconds 15/03/2014
    230kg*40m, untimed, slow, no drops 03/05/2014
    220kg*40m, one drop 15/02/2014
    200kg 40m 29/03/2014 (Got vid, could time)
    190*40m, Rapid (30-40 secs ish guess) 15/03/2014
    180kg 40m in 49 seconds
    170kg 40m in 24.1 seconds

    Axle Deadlift
    1RM 192.5kg 02/03/2014
    1RM(Worthing) 171kg
    DOH
    1RM 101kg 15/02/2014

    Axle FTOH
    1RM 87.5kg 12/04/2014
    2RM 70kg 15/03/2014
    3RM 65kg 15/03/2014

    Monster DB FTOH
    3RM 38kg Concrete 15/03/2014

    Rope Pull/Sled Drag
    100kg in slow
    60kg in quick

    Atlas Stones
    5RM 74kg*5 Atlas Stone to 125cm 15/02/2014 (no tacky)
    3RM 90kg Stone to 125cm 15/03/2014 (tacky)
    1RM 120kg Stone to 125cm 12/04/2014 (tacky)
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    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.
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    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.
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    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.
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    (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.
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    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.
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    following :yy:
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    Don't worry too much about the bar placement, you'll find that sweet spot and it won't bother/hurt you anymore.
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    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.
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    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
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    (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...
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    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
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    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!
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    (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 ****.
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    (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...
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    (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?
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    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!
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    By the way starting strength does not have rows, dips or chin ups.
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    (Original post by kerb123)
    By the way starting strength does not have rows, dips or chin ups.
    Yes it does.

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    (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.
 
 
 
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