IWillLiveFreeOrDie's Starting Strength Log

[IWillLiveFreeOrDie]

I'm 35 years old, 5'9 and 188 pounds. Last Summer I was 206 pounds, and really overweight so I spent November dropping down to 178 pounds, and decided to get serious about Starting Strength.

This current iteration of the program began in the middle of November 2009. I reset all of my weights, and focused on getting at least 200 grams of protein each day. I also started taking vitamins in December.

Starting Weights

Squat: 185
Deadlift: 225
Bench: 135
Press: 95
Power Clean: 95

[IWillLiveFreeOrDie]

January 25th
Body weight: 188 lbs

Squat
45X10X2
135X10
185X5
225X5
275X3
300X1
325X5X3 PR


Press
45X10
95X5
115X5X3


I'm still nursing sore shoulders. I decided to halt the press at 115 because of a little pain in my right shoulder, and I didn't want to aggravate the injury again. 3 weeks ago I had my press up to 145X5X3.

They hurt in two different spots, and I'm not sure how I hurt them. It was either from letting my wrists support the weight during squats, or poor bench press or overhead press form.

Last week was an easy week while I learned how to use my new belt and shoes.

[Tim Lofton]

That's a pretty extensive warm-up (volume-wise) for the squats. Good luck with the shoulder and getting the press back up there.

tim


January 25th
Body weight: 188 lbs

Squat
45X10X2
135X10
185X5
225X5
275X3
300X1
325X5X3 PR

[IWillLiveFreeOrDie]

Thanks Tim. I workout at 5am, and the squat is essentially my warmup to wake me up, and get my muscles warm. I don't have a rower or bike, and can't jump rope in my basement. So I need a way to get the heart rate up. The 10 rep squats with just the bar and even 135 pounds are a ridiculously easy way to accomplish that. I guess the real warm up would start at 185 pounds?

[Pistol Pete]

Besides the 200g of protein what is the rest of your diet like cause 10lbs in 2 months isn't a lot but the numbers are still impressive.

[Tiburon]

my new belt and shoes.

Belt for the press too?

[IWillLiveFreeOrDie]

My diet is fairly simple. I do a shake every morning, and sometimes at night before bed. I us 3 scoops of ON Gold Standard Whey and 2% milk. That gives me 86 grams of protein per shake. This is what I ate so far today.

Shake for breakfast plus a pot of coffee and an extra 8 ounces of milk.
2 ounces of walnuts for a snack.
2 Burger King double quarter pounder cheese burgers. 100 grams of protein for $2.13
Cheese stuffed olives and pickled garlic for a snack.
3 pieces of fried chicken and 1 Sam Adams Noble Pils.
16 ounces Chobani plain greek yogurt with 3 ounces of chopped almonds before bed.

To give you a reference, I used to weigh 148 pounds several years ago when I was running all the time. Then I got married, and turned into a 200 pound fat ass. A couple of months ago I decided to lose 25 pounds or so doing strict Atkins. That way I could focus on gaining weight.

@Tiburon, yeah I left the belt on for the press and it felt good!

[IWillLiveFreeOrDie]

January 27th 2010
Body Weight 190 pounds

Squat

45X10X2
135X10
185X5
225X5
275X3
330X5
330X5
330X4
I pussied out on the last rep. :mad:


Bench

45X10
135X5X2
185X1
155X5X3
Left elbow giving my trouble so I backed the weight down. :(

Deadlift

135X5
225X2
275X1
305X1
Pussied out again. I tried to pull 325, and it wouldn't budge. I'm having issues with locking my back out, and preventing it from rounding. This is a combination of bad technique and poor grip strength.

I took video of myself this morning. My workouts always suck when I video. It just seems distracting. I'm noticed that I had problems keeping my knees out during the squat. They would want to wobble inwards on the up drive. I'll focus Friday on keeping them pushed out. The depth looked really good.

I still having issues with my left elbow/shoulder. The really need to lock my form down because I think that is what led to my injury several weeks ago. I tried 185, and after 1 rep decided to back the weight down, and focus on form. I'm hoping to be back in action next week. 3 weeks ago I was benching 200X5X3 so these weights are really disappointing.

I need to focus on my deadlift. This is getting ridiculous. I'm confident that it is due to poor form/technique. I'm having a lot of trouble locking my back out, and preventing it from rounding. My grip strength needs a lot of work as well. Next week I plan to really focus on the deadlift, and get my numbers up. I should be pulling at least 350 right now, but I'm too much of a pussy. I know it is mental. :D

[IWillLiveFreeOrDie]

January 29th 2010
Body Weight 193 pounds

Squat

45X10X2
135X10X2
185X5
225X5
275X3
335X2X3


Squats sucked this morning. I couldn't keep the bar from sliding down my back. My elbows/shoulders were getting sore again. For some reason I am having a difficult time keeping the bar racked.

Press

45X10
95X5
115X5
125X5X3

Press felt a lot better today. I'm hoping to be back to 145 in 2 weeks.

I should have done my power cleans, but I ran out of time and energy. Having a newborn in the house is wrecking my sleep, and getting up to feed him at 3:30 or 4:00 AM is starting to catch up to me. I'm going to get as much rest as possible this weekend, and hit the weights hard again on Monday.

[Mr.City]

Those are some nice squats, especially for your bw. And you haven't programmed a light squat day yet? Wow

[IWillLiveFreeOrDie]

Thanks Mr. City. The light squat days may soon be coming since I didn't complete my 5 reps on any of my sets this morning.

I looked through my logs today, and noticed that my shoulder/elbow problems started around December 30th or January 1st. As such I haven't been doing heavy benches, presses, or power cleans. This may have helped my squat progress, but my upper body is lagging way behind now.

Without being too greedy, I really want to hit 405 for sets across by March 3rd. If I don't get this rack position fixed though I will never make it there. My elbows/shoulders just can't take it.

[homerj742]

Without being too greedy, I really want to hit 405 for sets across by March 3rd. If I don't get this rack position fixed though I will never make it there. My elbows/shoulders just can't take it.

I've been having shoulder/elbow issues lately, mostly due to inflexibility.

I'm looking into getting these: http://www.flexcart.com/members/elitefts/default.asp?cid=300&m=PD&pid=3015

[IWillLiveFreeOrDie]

Homer,

I am seriously considering elbow sleeves. I have been doing shoulder dislocates the last couple of weeks, and that has helped my flexibility a good bit, but I'm still not quite there. I don't know if I have a little tendonitis going on or what.

[homerj742]

Homer,

I am seriously considering elbow sleeves. I have been doing shoulder dislocates the last couple of weeks, and that has helped my flexibility a good bit, but I'm still not quite there. I don't know if I have a little tendonitis going on or what.

I've also been doing the dislocates and making some progress. However, I feel some pain (probably inflammation) when I do them and almost any weighted exercise (except deadlifts!). Even once I gain flexibility I fear that the inflammation in my arms will act up until it is fully healed. I'm hoping the extra support from elbow sleeves will help my arms recover as I progress with my lifts.

I think I'm going to order them tonight, I will let you know what they're like once I get 'em!

[IWillLiveFreeOrDie]

Where are you feeling the pain? My seems to originate in the middle deltoid and radiate down towards my elbow.

Definitely let me know how you like the elbow sleeves.

[IWillLiveFreeOrDie]

February 1, 2010
Body weight: 190 pounds

This is not how I wanted to start the month off. :mad:

Squat

45X10X2
135X10
185X5
225X5
275X3
325X3
325X5

I unracked 340, but I just wasn't feeling it this morning. So I dropped the weight down to 325. The first set I only made it to 3, and I completed the second set. The third set I just quit after unracking it.

Bench

45X10
95X5
135X5
160X5X3

My left elbow is starting to feel better. I still feel a little pain at the bottom of the press. I was originally going to use 185 as the workset, but it felt too heavy for my elbow. Hopefully another week or so, and I will be back to 200.

Deadlift

135X5
225X4
295X1 Belt
315X4

I tried to use the mix grip on my workset, but I really don't like it. I missed the 5th rep. I might order a deadlift belt, and wraps today. I would use the wraps just on the workset.

[IWillLiveFreeOrDie]

February 3, 2010
Body weight: 190 pounds

I was running an hour late thanks to feeding the newborn so I had to cut this workout short, and just do the warmups.

Squat

45X10X2
135X10
185X5
225X5
275X3
335X3

Press

45X10
95X5
115X5

I have a deadlift belt and straps coming tomorrow in time for Friday's workout. We'll see how that works out.

[homerj742]

Where are you feeling the pain? My seems to originate in the middle deltoid and radiate down towards my elbow.

Definitely let me know how you like the elbow sleeves.


I actually feel it in my biceps/bottom of shoulders. It does radiate towards my elbow and sometimes into my forearms.

I'm going to see a chiro very soon, still haven't ordered the sleeves. I will make sure to do this tonight...

[IWillLiveFreeOrDie]

Sounds very similar to my pain. It appears to be going away. I think letting the bar slip down my back, and carrying the weight on my wrists is the cause of my pain. I have been very careful to not do that lately, and it seems to help.

I'm going to order some elbow sleeves in a couple of weeks I think too.

[homerj742]

I ordered these last night: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=300&pid=3015

I will let you know how they are once I get 'em!

And yes, I was also letting the bar slip down my back. Creating the shelf/keeping the elbows up has made a difference. I can atleast finish my workouts now, but I still have quite a bit of pain by the end. Hopefully the sleeves will help...

[IWillLiveFreeOrDie]

Awesome, I look forward to hearing what you think of them. If you ordered last night I think they are sending free beanies out with every order. I just ordered a deadlift belt and straps from them a couple days ago.

[homerj742]

Awesome, I love free shit! lol

I need to get a good belt too. It will have to wait, slowly but surely!

[IWillLiveFreeOrDie]

February 8, 2010
Body Weight: 190 pounds

Squat

45X10X2
135X10
185X5
225X5
285X3
325X5

Press

45X10
95X5
110X5
125X5X2

I think lack of sleep is finally catching up to me. My wife and I had a baby boy on December 27th, and I have been living on 5-6 hours of interrupted sleep ever since. I'm hoping to return to a normal sleep schedule by March 1st.

I skipped Friday's workout, and last Wednesday's workout was cut short. Today after my first set of squats, which I backed off 10 pounds, I just didn't have the energy for 2 more sets. I decided to move on to presses, and was able to knock out 2 light work sets. My shoulders/elbows feel a lot better, and I should be able to get my press back over 145 soon.

I bought a new deadlift belt, and it feels good while pressing. We'll see on Wednesday how well it works for the deadlift. I may have gotten it too big, as it is velcro, and doesn't get as tight as my leather belt.

[homerj742]

I got the sleeves on monday and have used them in 2 training sessions. Like anything new into your training, they take some getting used to, and I have to be very aware of my form.

The results, however, are very positive. While my arms are still a bit beat up (I believe they're still healing), I'm not in excruciating pain after my workouts. In fact I've had no need for ibuprofen.

Elbow sleeves + stretching has been a very good combo. I say go for it if you can.

[IWillLiveFreeOrDie]

Thanks homer! I'm going to pick up a pair in a few weeks then.

[IWillLiveFreeOrDie]

I skipped Wednesday due to lack of sleep and recovery. This morning I woke up with a sore back, but decided to workout anyway. However, I changed things up with my workout. I wanted to try something a little new.

I decided to do sets of 10, and then do heavy walkouts. After I got to 405 on the walkouts I wanted to see what 325 felt like. It felt a lot lighter, and did 2 reps. I then did 5 easy reps with 275.

My back was still twitching so I just did a light set of presses and called it a day. My back is still complaining right now, but hopefully on Monday it will be good to go.

Squat

45X10
135X10
185X10
225X10

Heavy Walkouts

275X20 seconds
325X10 seconds
345X10 seconds
365X10 seconds
395X10 seconds
405X10 seconds

Squat

325X2
275X5

Press

45X10
95X5
115X5

[homerj742]

I saw a chiropractor about my arms. He said the brachii of the bicep is inflamed. He said it was definitely due to the way I was gripping the bar.

I was told to go back for a few more sessions to help with the inflammation and shoulder flexibility.

My lower back was feeling very tight too, he took care of that as well.

Just another suggestion for ya!

[IWillLiveFreeOrDie]

Did he adjust your back for the brachii, or some sort of massage?

I might look for a good chiro, but my last experience didn't go so well. I found a well-known sports chiro in Atlanta to treat my neck after I wrecked my bike on a practice day at the track. After a few weeks of it not helping I went to a neurologist, and the MRI showed my spinal column around C6 had narrowed from 12mm to 9mm. Anyways, a bad adjustment could have changed my life in a bad way. :(

[homerj742]

He did some sort of massage for the brachii, and told me to come back for a few more sessions. Also did an ultrasound (???) says it reduced the inflammation.

I asked him to adjust my back as my lower back was feeling very tight. Felt pretty good, but it's still not 100%. I will try it for a few more sessions...

[IWillLiveFreeOrDie]

February 15, 2010
Body Weight: 189 pounds

Squat

45X10
135X10
185X5
225X5
275X3
Walkout 325X10 seconds
Walkout 365X10 seconds
325X4
325X2
Pussy

Bench

45X10
95X5
135X5
185X5
185X5
185X5

Deadlift

135X5
225X3
275X1
325X5 PR

Chinups

BWX5X3

My bench is starting to feel a lot better. I think my shoulders/elbows are finally healing up. I wimped out on the squats. I just wasn't feeling it today. I did hit a PR with my deadlift. The straps and belt definitely aided me there. :D

[Mr.City]

That's some nice squatting there at body weight. Nice deadlifting too.

[IWillLiveFreeOrDie]

Thanks Mr. City. I slacked on my squats today though. I should have finished the reps, but pussied out. :D

The deadlift straps have breathed new life into my deadlift. Grip was a major issue, and I didn't like the mixed grip. I'm only using them on my worksets so hopefully they won't hold back my grip strength too much.

[homerj742]

Great squat numbers! Keep it up man.

Where did you get the deadlift straps? I've been thinking of getting some, as I'm not a huge fan of the mixed grip either.

[IWillLiveFreeOrDie]

Thanks! I bought these from Elite FTS. They work great!

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=139&pid=1620

[IWillLiveFreeOrDie]

February 24th, 2010
Body Weight: 193 pounds

I have missed the last 3 workouts, and forced myself to get up this morning and just do it. The wife let me sleep last night, and took care of our newborn. This program is tough with lack of food, but impossible with lack of sleep!

Squat

45X10
135X10
185X5
225X5
275X3
325X5
325X4
325X3

I'm catching a cold, and after the last set of squats I was wiped out. I had no energy left for my bench or deadlift. The first work set felt good, but I just couldn't recover for the 2nd and 3rd sets. I keep doing 325 every workout because I don't want to drop below that weight. I can't effectively recover right now, and just want to maintain what I have until my sleep cycle returns.

[Gottatri2lift]

Combine a new born and a cold and you should hold your head up high for squatting 325. Especially in the morning! AMp up the vitamins and get the sleep when you can.

Is this your first child? Wife and I have one due in June, our first. No clue about the changes except it will change everything.

[IWillLiveFreeOrDie]

Thanks man! This is my 4th child. Congratulations on your pending arrival. Kids are a lot of work, but the most rewarding job you will ever do. When you think about it, it is amazing that we have the power to create life!