T Nation

Steve's Strength Log

Starting up training after a 2 year break from lifting. Rippetoe’s starting strength program. Stopped training 2 years ago after a shoulder injury acquired whilst doing power cleans, took some time off and never got back into it. 35 y.o male, 5’9", 80kg.

13/12/2012

5 mins rowing machine warm-up (this was hell, my fitness level sucks)

Squats:
1x5 @ 20kg
1x5 @ 20kg
3x5 @ 40kg

Press:
1x5 @ 20kg
1x5 @ 20kg
3x5 @ 30kg

Deadlift:
2x5 @ 40kg
1x5 @ 60kg

Pull-ups:
1x4 @ 80kg (BW)
1x2 @ 80kg

Comments: Embarrassingly weak, although i made sure not to overdo it first time back after 2 years as i always seem to overdo it after coming back from a break. Chin-ups were real tough, but i have always hated the wide grip pronated pull-ups, they seem the hardest. Will try find somewhere else that i can do them with a narrower grip just to make it a little easier to begin with. Shoulder issue i have had over the last 3 months or so seems to be a little sore (4 hours post WO), need to see a physio to follow up on what the chiro told me about the way my scapular flairs out, could become an issue if not corrected. Good to be back lifting again!

Had to wait an extra day for recovery, the quads and traps were particularly sore after Thursday’s WO.

16/12/2012

5 mins rowing machine warm-up (not quite as difficult this time)

Squats:
1x5 @ 20kg
1x5 @ 20kg
1x5 @ 40kg
3x5 @ 50kg

Bench:
1x5 @ 20kg
1x5 @ 20kg
3x5 @ 40kg

Rows:
3x5 @ 40kg

Dips:
1x8 @ 80kg
1x6
1x5

Comments: Squats felt light still, concentrating on sitting back properly and using the hamstrings/glutes, since i felt it all in the quads last time meant i wasn’t doing them correctly. Bench was easy, dips hurt the shoulders a little. Doing some Thera-band work on the left shoulder to fix the minor scap issue.

19/12/2012

5 mins rowing machine warm-up

Squats:
1x5 @ 20kg
1x5 @ 20kg
1x5 @ 40kg
3x5 @ 60kg

Press:
1x5 @ 20kg
1x5 @ 20kg
3x5 @ 35kg

Deadlift:
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg

Chin-ups:
1x8 @ 80kg (BW)
1x4 @ 80kg
1x2 @ 80kg

Comments: Re-aggravated left trap/neck issue on Monday, and the Press just made it a whole lot worse. Will have to lay off these till it heals properly (if ever). Squats and deads getting harder now, will increment the weight less from now. Chins suck, hate them.

21/12/2012

5 mins rowing machine warm-up

Squats:
1x5 @ 20kg
1x5 @ 20kg
1x5 @ 40kg
1x5 @ 50kg
3x5 @ 62.5kg

Bench:
1x5 @ 20kg
1x5 @ 20kg
3x5 @ 45kg

Rows:
3x5 @ 45kg

Dips:
1x9 @ 80kg
1x7
1x5

Comments: Everything feeling good so far, bench and rows and still fairly light.

23/12/2012

No warm-up as it was hot as hell when i got to the gym.

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 55kg
3x5 @ 65kg

Pull-ups:
1x5 @ 82kg (BW)
1x3 @ 82kg
1x2 @ 82kg

Deadlift:
1x5 @ 40kg
1x5 @ 55kg
1x5 @ 70kg
1x5 @ 85kg

Good morning’s:
3x5 @ 40kg

Comments: No overhead pressing today, so i threw some good-morning’s in there for extra hammy/lower back work.Pull-ups better than last time, but still pretty pathetic. Deadlift reasonably heavy, 2.5kg increments from now on. Need to remember to wear pants on deadlift day, the bar is ripping up the shins a bit.

27/12/2012

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 55kg
3x5 @ 70kg

Bench:
2x5 @ 20kg
1x5 @ 40kg
3x5 @ 50kg

Rows:
1x5 @ 40kg
3x5 @ 50kg

Dips:
1x10 @ 82kg
1x8
1x6

Comments: Splits my shorts on the second set of squats, not for the first time either, i really need some proper lifting apparel. 3rd set was sloppy wasn’t focusing on form properly. Starting to feel the bench a bit, maybe a 5kg jump next workout then 2.5kg from there. Rows getting harder too, dips felt solid.

29/12/2012

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 55kg
3x5 @ 75kg

Chin-ups:
1x7 @ 82kg (BW)
1x5 @ 82kg
1x3 @ 82kg

Deadlift:
1x5 @ 40kg
1x5 @ 55kg
1x5 @ 70kg
1x5 @ 90kg

Good morning’s:
1x8 @ 20kg
3x6 @ 40kg

Comments: Felt good going into the gym, squats were heavy, hope the form was a little better, will video it soon to make sure. Still hate chin-ups, deads very heavy, 2.5kg jumps from now on on both them and the squats.

[quote]StevieD wrote:
Comments: Splits my shorts on the second set of squats, not for the first time either, i really need some proper lifting apparel.[/quote]

Lol…What kind of shorts were you wearing?

[quote]MightyMouse17 wrote:

Lol…What kind of shorts were you wearing?[/quote]

Just your typical knee length board shorts, only problem is they aren’t made of a stretch type material and have no give in them what so ever. I’m in Australia and its summer over here, so its nice and sweaty, put those two together and … yeah a 12 inch rip right up the arse of my shorts. I’m just glad i didn’t go commando that day :slight_smile: Thanks for dropping by.

31/12/2012

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
3x5 @ 77.5kg

Bench:
2x5 @ 20kg
1x5 @ 40kg
3x5 @ 55kg

Rows:
1x5 @ 40kg
3x5 @ 55kg

Dips:
1x11 @ 82kg
1x7
1x5

Comments: Happy new year everyone!

2/1/2013

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
3x5 @ 80kg

Press:
2x5 @ 20kg
3x5 @ 40kg

Deadlift:
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
1x5 @ 92.5kg

Chin-ups:
1x7 @ 84kg (BW)
1x5 @ 84kg
1x3 @ 84kg

Comments: Squat form is definitely off, feeling some pain in the quads, need to focus on keeping the back tight and using the hammies, at the moment it seems i am rounding the back in the hole, will drop 20kg and work on form. Put the press back in to see how the neck would handle it, got a little sore the next day, but disappeared the day after, 40kg was pretty hard, should drop the weight back to 30 and work my way up slowly. Deads felt solid and chins were hard as hell, maybe because i have put on 4kg in 3 weeks :slight_smile:

5/1/2012

3 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
3x5 @ 60kg

Bench:
2x5 @ 20kg
1x5 @ 40kg
3x5 @ 57.5kg

Rows:
1x5 @ 40kg
3x5 @ 57.5kg

Dips:
1x12 @ 84kg
1x10
1x7

Comments: Squats still hurting the quads (the right one more than the left) see how it pulls up next couple of days. Rows getting harder, may have to start weighted dips soon.

7/1/2013

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
3x5 @ 50kg

Press:
2x5 @ 20kg
3x5 @ 30kg

Deadlift:
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
1x5 @ 95kg

Pull-ups:
1x5 @ 84kg (BW)
1x3 @ 84kg
1x2 @ 84kg

9/1/2012

4 mins rowing machine warm-up

Squats:
3x25 @ 20kg

Bench:
2x5 @ 20kg
1x5 @ 45kg
3x5 @ 60kg

Rows:
1x5 @ 40kg
2x5 @ 60kg
1x4 @ 60kg

Dips:
1x12 @ 85kg
1x11
1x7

11/1/2013

Went to gym straight after work, so no warm-up needed

Squats:
3x10 @ 40kg

Press:
2x5 @ 20kg
3x5 @ 32.5kg

Deadlift:
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 85kg
1x5 @ 97.5kg

Chin-ups:
1x7 @ 84kg (BW)
1x4 @ 84kg
1x3 @ 84kg

Comments: Dropped back to the empty bar on squats and just trying to rehab the quad injury, today’s 3x10 @ 40kg felt good so cautiously add small amounts of weights from here and drop back to 3x5. Deadlift coming along nicely 100kg next WO. Failed on the last rep of rows, keep trying at that weight. Chin/pull ups going nowhere, but BW has gone up 4-5 kg since i started may explain it. BW fluctuating between 84/85kg, heaviest i have ever weighed. See if i cant push 90 over the next month. Still feel like im having trouble putting in enough calories except when i eat junk food, which is too often.

13/1/2012

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 50kg
3x5 @ 60kg

Bench:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 50kg
3x5 @ 62.5kg

Rows:
1x5 @ 40kg
3x5 @ 60kg

Dips:
1x12 @ 84ish kg
1x11
1x8

16/1/2013

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
3x5 @ 62.5kg

Press:
2x5 @ 20kg
3x5 @ 35kg

Deadlift:
1x5 @ 40kg
1x5 @ 55kg
1x5 @ 70kg
1x3 @ 85kg
1x5 @ 100kg

Pull-ups:
1x4 @ 86kg (BW)
1x3 @ 86kg
1x2 @ 86kg

18/1/2012

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 55kg
3x5 @ 65kg

Bench:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 50kg
3x5 @ 65kg

Rows:
1x5 @ 40kg
1x5 @ 50kg
3x5 @ 62.5kg

Dips:
1x12 @ 85 kg
1x12
1x11

20/1/2013

5 mins rowing machine warm-up

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 55kg
3x5 @ 70kg

Press:
2x5 @ 20kg
3x5 @ 37.5kg

Deadlift:
1x5 @ 60kg
1x5 @ 75kg
1x3 @ 90kg
1x5 @ 105kg

Chin-ups:
1x7 @ 85kg (BW)
1x4 @ 85kg
1x3 @ 85kg

Comments: Couldn’t find the 1.25kg plates for the squat, so did 70 instead of 67.5. Found them for the press, jumped 5kg for the deads, last rep was a bit of a grind. Grip starting to fail, chins are shit as always. BW seems to have settled at 85kg, need to start eating more to keep it moving up.

20/1/2012

Squats:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
3x5 @ 75kg

Bench:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 55kg
3x5 @ 70kg

Rows:
1x5 @ 50kg
3x5 @ 65kg

Dips:
1x12 @ 85 kg
1x12
1x9