Starting Strength 2010 Using Rippetoe's SS Post

Figured as the New Year is about to come up I should start a training log on this T nation website. I came across Rippetoe’s Starting Strength book awhile back ago but just recently came across the who wants to be a novice article and decided to give the Rippetoe strength method another go around. I have been doing some kind of fitness related activity on/off since my freshman year in h.s . My goal is to increase my strength and increase mass after losing a lot of my size following crossfit routines and working as an Aerobics Instructor at my Uni.

23 y.o Male
165 lbs
18% BF
Squat-275 lb
Bench Press - 205 lb
Press - 135 lb
Dead Lift - 315 lb
Power Clean - 155 lbs

Workout A:

  1. Squat, 3 sets x 5 reps
  2. Press, 3 x 5
  3. Deadlift, 1 x 5
  4. Chin-ups, 3 x Failure

Workout B:

  1. Squat, 3 x 5
  2. Bench Press, 3 x 5
  3. Power Clean, 5 x 3

Since I’m home on winter break I had to resort to using the old gold’s gym bench ,unfortunately the rack and weight set up has been collecting rust and being hit by the weather in my old man’s backyard. I finally found the missing 25lb plates from my 300lb weight set collection. I plan on logging my workouts starting tomorrow as my A workout.

My second goal is to put on a respectable amount of size and maintain strength proportional to my size i.e still want to be able to perform 20+ BW pullups and run a 7 min mile. I am currently supplementing with 2 Liters of Whole Milk a day. I’ve tried the GOMAD ( Gallon of milk a day) but honestly can’t say that it’s for me last time I tried it had to drop after 2 weeks in do to spending more time in the bathroom then in the classroom and wasn’t helping me get the ladies lol…

I want to increase my BW to about 185lbs at 5’9 as short term goal roughly add 20 lbs of mass.

Also want to increase in the 5 lifts new PR in 3RM
Bench 250+
Squat 315+
Press 185+
Dead Lift 400+
Power Clean 225+

Worked out yesterday around 11 PM usually the time I’m hitting the sack but it is what it is.

Performed the B workout after warming up with the bar prior to each exercise doing 8-6-3-1 reps prior to each new exercise and doing mobility drills.

  1. Front Squat, 3 x 5 ( Subbed Front for Back Squat due to noticing I generally suck at front squats and haven’t performed much of them anyways… did 3x5 at 135lbs )

  2. Bench Press, 3 x 5 ( Haven’t benched in a few weeks since coming home from break did 3x5 at 185 lbs surprised how heavy that felt and struggling with the last rep when in the past 185 lbs felt lighter.

  3. Power Clean, 5 x 3 ( Was lifting with timberland boots and almost slipped during the 3rd set causing me to miss a rep but was able to complete it with second attempt 5x3 @ 135 lbs)

Jumped on the scale BW 162 lbs this morning change in weight most likely due to water weight going to make up for it with 2 liters of whole milk and eating 4 whole hearty meals.

Just finished some mac and tuna salad after my workout and about to wash it down with a liter of milk.

Today was an A workout after warming up with the bar prior to each exercise and doing light mobility work

Back Squat 3x5 @ 225 lbs ( need to work on getting ass to the grass)
OH Press 3x5 @ 135 lbs ( work on keeping strict form and refusing the temptation to turn into a push press )
Dead Lift 1x5 @ 255 lbs ( Definitely can go heavier )
Pull Up bar being out of commission due to snow subbed with inverted row 3x10

New Year’s Eve

Performed B Workout

Front Squat, 3 x 5 @ 155 lbs
Bench Press, 3 x 5 @ 185 lbs
Power Clean, 5 x 3 @ 155 lbs

Then did some supplement work doing 3x5 BW dips using suspension trainer and
4x6 L-Pull ups

Feel Strength / Motivation levels feel weak might have to upgrade to the gallon of milk a day and get it done. Last time I did a cycle of starting strength my freshman year in college energy levels were through the roof on the GOMAD principle.


A Workout
Back Squat -3x5 @ 225 lbs
OH Press - 3x5 ( set 1

Workout B: 1/5/11

  1. Front Squat Squat, 3 x 5 @ 200lbs
  2. Bench Press, 3 x 5 @ 150 lbs
  3. Power Clean, 5 x 3 @ 135 lbs


B Day

Front Squat 135x5 , 155x5 , 155x5
Bench Press 135x5 , 185x5 , 185x5
Power Clean 135x5 , 155x5 , 165x5


Had to take a break from training due to a surgery and a hectic senior year in college , going to make another round with SS , starting tomorrow plan to start with

Wednesday 6/22
Squat 3x5
OH Press 3x5
Deadlift 1 x 5

Squat 3x5 @ 135lbs
OH Press 3x5 @ 75lbs
Deadlift 1x5 @ 225lbs

Assistance work PLP
Pull Ups - 3 x 10 @ BW
Lunges - 3 x 25 @ BW
Push Ups - 3 x 25 @ BW


Front Squat 5x5 @ 95lbs
Bench Press 3x5 @ 135 lbs
Power Clean 5x3 @ 135 lbs

PLP 3 x 15 @ BW