T Nation

Starting Strength Log

Hi all –

I’ve been a lurker here for quite some time and figured I would start a log to hold myself a bit more accountable for the new year.

In the past I have struggled with staying put on a program for too long as I grapple with the decision to “bulk up” or “cut down.” It would seem that whenever I go down either route I end up doubting my decision either because when I’m focused on cutting I start to feel too small, or when I focus on gaining I start to feel chubby and fat. I went on SS a few months ago and managed to stay on for a bit prior to being injured playing baseball. At that time I had gained 20 lbs on my 5RM bench (235 --> 255), and 20 lbs on my 3RM press (155 --> 175).

Squatting has been an issue for me ever since tweaking my knee a few years ago. I used to olympic lift and had decent squat numbers, but ever since hurting my knee I haven’t really found the groove again, maybe because I am apprehensive of re-injuring myself. I have found that front squats put less stress on my knees, and will use these for the SS, albeit light to begin with.

I am hoping to stay put on SS and build some solid strength in my last semester at college, and could certainly use some help from you all in keeping myself accountable and keeping me from slipping into the “I’m going to get too fat” mindset. I have found that some assistance work helps me mentally stick with a program like this for longer, and will be doing weighted dips, chin ups and pull-ups, along with some rows to keep things interesting. Additionally, due to my knee injury I am going to start off only squatting 2x a week (Monday and Friday) and see how it goes prior to adding in a third day (Wednesday).

All this being said, below are my current numbers. I will back off the weight for the first week and build back up to my current maxes in the first few workouts.

Current Weight: 195
Height: 6’0’’
Age: 21

Bench: 280x1, 255x5, 225x10
Deadlift (conventional): 365x1, 315x5, 275x10
Front Squat: N/A

I will start my workouts this coming Monday with FS and Bench.

I hope some of you follow along and keep me company in here - I could certainly use it!

Nutrition wise I will be trying to push calories, but will be trying to keep roughly 25% of my daily intake peri-workout. I will start with a goal intake of 4000 kcal / day and make adjustments as my weight or strength changes. With this, I am aiming for 1000 kcal peri-workout. My current pre/during/post workout drink covers 670 kcal (2 scoops each of Anaconda, MAG-10 and SWF). This leaves 330 kcal which will come from chocolate milk roughly 45-30 minutes pre-workout.

As I get back to the normal swing of things at school I will begin setting up my daily meal schedule based on what is available to me. Morning meals will consist of mostly P+C whereas night-time meals will consist of P+F. I am hoping to have a fairly straightforward meal plan set so that I will be able to post my daily consumption here as I progress.

1/14/13

Front Squat (ATG):

45x12
135x8
155x5
155x5
155x5

Barbell Bench Press:

45x12
135x12
185x8
205x5
225x5
225x5
225x5

Leg Extensions:

Heavy 3x8

Incline DB Press:

60x8
70x8
80x5
70x5

[Calf Work]

[Stretching]

1/16/13

Deadlift (conventional):

135x12
185x8
225x6
275x5
335x5

Standing OHP:

45x12
95x10
140x3
140x3
140x3
140x3
140x3

Wide-Grip Pullups:

3x6-10

1-Arm DB Rows:

80x10
80x8
80x8

DB Shrugs:

75x12
75x12
75x12

[Stretching]

1/19

Front Squat:

45x12
135x8
160x5
160x5
160x5

Bench Press:

45x12
135x10
175x5
185x5
205x5
230x5
230x5
230x5

Incline DB Press:

70x8
80x6
75x6
70x6

Leg Extensions:

3x8

[Stretching]

1/21

Front Squat:

45x12
135x8
155x6
165x5
165x5
165x5

Standing OHP:

45x12
95x10
145x3
145x3
145x3
145x3
145x3

Leg Extensions:

3x8

Strict Lateral Raises:

20x12
20x12
20x12

Seated Calf Raises:

4x12

[Stretching]

1/23

Deadlift (Conventional):

135x12
185x8
225x5
275x3
315x3
355x5

Bench Press:

135x12
185x8
205x5
235x5
235x5
235x5

Pullups (variation of grips)

4 sets of 6-12

DB Rows:

85x10
85x10
85x8

DB Shrugs:

3 sets of 12

[Stretching]

1/25

Front Squat:

135x10
155x8
170x5
170x5
170x5

Standing OHP:

45x12
95x10
135x3
150x3
150x3
150x3
150x3
150x3

Leg Extensions:

3 sets of 8

Lateral Raises:

22.5x12
22.5x12
22.5x12

[Ab Work]

[Stretching]

1/26

Dips:

0x10
40x8
65x6
90x6
90x6
90x6

EZ Bar Curls:

6 sets of 6-8 (varying grips)

Overhead DB Skull Crushers:

65x10
75x10
85x8
70x10

Zottman Curls:

3 sets of 10

[Stretching]

1/28

Front Squat:

135x8
155x5
175x5
175x5
175x5

Bench Press:

45x12
135x10
185x8
205x5
225x3
240x5
240x5
240x5

Leg Extensions:

3 sets of 10

[Stretching]

1/30

Deadlift:

185x10
225x6
275x5
315x3
365x5

Standing OHP:

45x12
95x8
135x5
155x3
155x3
155x3
155x3
155x3

Good Mornings:

45x12
95x8
115x8

DB Shrugs:

85x12
95x12
85x12

[Stretching]

2/1

Front Squat:

45x12
135x8
155x5
180x5
180x5
180x5

Bench Press:

45x12
135x10
185x8
205x5
225x3
245x5
245x5
245x5

[Stretching]

2/2

Dips:

0x12
45x12
75x10
100x5
100x4
100x3

EZ Bar Curls:

6 sets of 6-10 (varying grip widths)

Standing DB Skull Crushers:

75x10
85x10
90x10
80x10

Zottman Curls:

3 sets of 10

[Stretching]

2/4

Front Squat:

45x12
135x8
155x5
175x5
185x5
185x5
185x5

Standing OHP:

45x12
95x10
135x5
155x3
160x3
160x3
160x3
160x3
160x3

Lateral Raises:

25x12
25x12
25x10

[Stretching]

Not bad!

csull – Thanks! Glad to see some people are reading!

2/6

Deadlift:

135x10
185x5
225x5
275x5
315x3
375x5

Bench Press:

45x12
135x10
185x8
205x5
225x3
250x5
250x5
250x5

Pullups:

3 sets of 6-10

Shrugs:

75x12
85x12
85x12

[Stretching]

2/9

Front Squat:

45x12
135x8
155x5
175x5
190x5
190x5
190x5

Standing OHP:

45x12
95x8
135x5
165x3
165x3
165x3
165x3
165x3

Lateral Raises:

25x12
25x12
25x12

[Stretching]

you are already way stronger than a beginner! are you going to go back to back squatting ever again? also, did you find your front squat helping your squat at all?

Thanks!

Ideally I want to get back into back squatting and olympic lifting once I feel more comfortable with my knee and get back in the groove. I never was big into “powerlifting” type squatting, so I typically go with a narrower stance and full depth for transfer to the clean and snatch. While I do want to get stronger overall, I’d like the strength in my squat to translate into the olympic lifts so I think I’ll stick with that style for now.

Front squatting really forces my form to be perfect and I obviously also like it because of its transferability to the clean.

I’m off to workout now – I’ll post some more later today.