starting strength

[ffuu]

I got bored of being weak and skinny and started lifting weights three weeks ago. I picked a routine from the internets:

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)

Workout B
3x5 Squat
3x5 Bench Press
3x10 Back Extensions
Chin-Ups: 3 sets to failure

Workouts A and B alternate on 3 non-consecutive days per week.

I started with the weight with which I could do a set of five without form breaking or the bar slowing down (compared to doing the set with just the empty bar). Every workout I add 2.5 or 5 kilos to each movement. I have a protein shake after training, eat creatine and generally try to eat more than I used to.

I begin with a short warmup and stretch for 5 minutes after training.

I begun 3 weeks ago with the following weights:
Squat: 30 kg
Press: 25 kg
Deadlift: 40 kg
Power Clean: 25 kg
Bench: 35 kg
Chin-Ups: 3x3
Bodyweight: 70 kg

Last two training sessions:

26.5.2011
Squat 3x5 52,5 kg
Bench 3x5 50 kg
Back Extensions 3 x 10, bodyweight
Chin-Ups 3 x 2, don't know why less than usual

28.5.2011
Squat 3x5 55 kg
Press 3x5 35 kg, last reps really hard
Deadlift 1x5 55 kg

Bodyweight: 73 kg

[thestoatyone]

Sounds solid. Most of those "starting strength" style plans are ace for getting into the swing of training, and really getting some muscle and strength on. Good work!

[vegan hal]

welcome aboard ffuu. looks like a great starting plan. i was in your shoes 2 yrs ago (except quite a bit older) with similar motivations. keep at it. you'll feel great and see/feel the results.

hal

[ffuu]

Thanks for the encouragement.

28.5.2011 Evening workout

~1000 kcal death shake (recipe from the forum, had to do some slight modification because didn't have all the right ingredients)

Better than I expected.

[ffuu]

29.5.2011

Wasn't supposed to train today but pimmando k. was visiting and I could'nt resist the temptation to go lifting together.

3x5 Squat 57,5 kg
OK.

3x5 Bench Press 55 kg
4, 4, 3. Expected to nail 3x5 with 55 kg easily but didn't happen I'll try again with the same weight next time.

3x10 Back Extensions
Forgot to do these

Chin-Ups: 3 sets to failure
4, 4, 2.

Extra: Trained power clean technique 3x5 with 30 kg.

[JP]

Wasn't supposed to train today but pimmando k. was visiting and I could'nt resist the temptation to go lifting together.

always a wise thing to do when inspiring people around!

welcome to the forum mate

[ffuu]

2.6.2011
Warm up: Cycling to gym 2 km

Squat: 3x5x60 kg
Press: 2x5x37,5 kg, 4x37,5 kg Felt really hard and failed the last rep of last set.
Power clean: 3x5x35 kg
Shake of 60g hemp protein and 25g maltodextrine. Taste is not exactly my favorite....

Cool down: Cycling back home 2 km

10 min stretching

[ffuu]

3.6.2011
Swimming: 1 km, 30 minutes
Cycling: 12 km

In the evening I started to feel a bit sick and during the night fever went up. Today slight fever also. This is suboptimal

[ffuu]

10.6.2011
First time training after being sick so I decided not to add more weight this session.

Squat: 3x5 60 kg
Bench: 3 x 5 55 kg
Back extensions: 3 x 15
Pull ups: 5, 4, 3

No one was looking so a quick set of curls: 10 x 20 kg

Biking to work, gym and home: 6 km

[baldy]

The plan looks rock solid! Plus if you are having deathshakes, progress is inevitable.

[Rochellita]

No one was looking so a quick set of curls: 10 x 20 kg

did they feel good?

[ffuu]

No one was looking so a quick set of curls: 10 x 20 kg

did they feel good?

yes but I felt dirty afterwards

[ffuu]

12.6.2011
Technique / hanging out session with JP and pimmando k.

I pulled my back yesterday carrying a piano and felt some discomfort in my back muscles.

Squat: 3x5 60 kg. Trying to adopt a slightly wider stance.
Deadlift: 5 x 65 kg. Getting better.
Power cleans: Technique work with 30 kg. Felt okay, more weight next time.

Box jumps: Failed a jump and fell on my back. Didn't hurt so it was fun.

[JP]

awesome backwards UKEMI though from the fall

[ffuu]

16.6.2011
Back still not 100% but getting bettter. Maybe.

Squat: 3x5 62,5 kg
Bench press: 3x5 57,5 kg
Back extension: 3x15
Chin ups: 5, 5, 4