Getting Strong and Heavier

[gabrielxxx]

Hey guys, made this log to keep track of my progress and to show other newbies what can be achieved with the vegan surplus+barbell strength training combo.

I started out at almost 64kg and a pretty low BF%, and I decided to do Mark Rippetoe's Starting Strength.

I don't really count calories, I just make sure I eat enough protein and get a surplus. I currently don't have money for supplements, especially the vegan ones, wich I would have to get mailed from another country or even from the USA.

The workout consists of:

A
3x5 Squat
3x5 Bench Press
1x5 Deadlifts

B
3x5 Squat
3x5 Press
3x5 Power Clean

I also do warm-up sets before the 3 work sets, increasing the weight slowly. (Usually 3-6 warm-up sets)

I also added, as reccomended on many places on the Internet, 3x8-12 reps of Dips on A day and Pull-ups/chin-ups on B day, adding weight after passing 12 reps.

The program tells you to lift on 3 non-consecutive days of the week, and alternating the workout every week, such as:

Week 1:AxBxAxx
Week 2:BxAxBxx

[gabrielxxx]

So I effectively started on 26/10, worrying more about my form than with the weight on the bar.

The weights posted are the amount on one side of a 10Kg standard barbell, always 3 sets of 5 reps.

1:Squat
2:Bench Press/Press
3:Deadlift/Power Clean
4:Assistance:Dips or Pull/chin ups

26/10
A
Squat:55kgkg
Bench Press:52kg
Deadlift:75kg
Dips:3x9 BW

28/10
B
Squat:57kg
OHP:30kg
Power Clean:40kg
Pull-ups:3x5 BW

31/10
A
Squat:60kg
Bench Press:52kg
Deadlift:80kg
Dips:3x9 BW

03/11
B
Squat:62kg
OHP:35kg
Power Clean:45kg
Pull-ups:3x6 BW

05/11
A
Squat:64kg
Bench Press:54kg
Deadlift:90kg
Dips:3x9 BW

[thestoatyone]

Starting strength, good call. Do you have any goals, or is it a bit too early yet?

[loveliberate]

Always nice to see a new training log. Best wishes on rapid and continuing progress!

[Lordmuppet]

good stuff. New suggestions if I may ...

supplements: if you are in UK creatine and protein powder can be got cheaply (if you buy in reasonable bulk online). Indeed if you do the math protein powder is pretty much the cheapest way to get protein.

weight notation: if you just add the bar and the weights and give that number it will be easier for people to follow.

olympic weights: any plans to get olympic weights?

[thestoatyone]

Yes, when you get into the swing of it please do put the weights in a total-weight format; so much easier to cheer you on that way!

[gabrielxxx]

Starting strength, good call. Do you have any goals, or is it a bit too early yet?

I also read Mehdi's 5x5 but I like Rippetoe's book and workout more. My main goal is to get to 70kg, and get my power clean up to my bodyweight in about 6 months or so.

good stuff. New suggestions if I may ...

supplements: if you are in UK creatine and protein powder can be got cheaply (if you buy in reasonable bulk online). Indeed if you do the math protein powder is pretty much the cheapest way to get protein.

weight notation: if you just add the bar and the weights and give that number it will be easier for people to follow.

olympic weights: any plans to get olympic weights?

Suggestions, criticism and any kind of help is very welcome!

About the supps, I am in a medium size city in a rural part of Brazil, 1000km away from São Paulo. Medium/Good vegetable protein has to come from São Paulo in the mail, and top-tier only from the USA. My current cash income is pretty shitty, so I'm lucky that at least food is really cheap here, so I'm just eating like a beast, lots of soymilk, PVT, beans and lentils.

About the weights, will do that from now on, didn't have the hang of how you guys logged it and that was how it was in my notebook. Here in my city there is no such thing as powerlifting, oly lifting, strength training or crossfit-like programs. No squat racks, bumper plates and so on, only commercial gyms, body part splits and so on. I live in a small apartment and having weights here is pretty impossible, so I'm working out at a commercial gym using the safety hooks on the opposite side of the smith machine to set up the bar for squats, the rack on the bench for OHP and any free amount of floor for power cleans and deadlifts. The situation sometimes plays against me, but no excuses!

Yes, when you get into the swing of it please do put the weights in a total-weight format; so much easier to cheer you on that way!

As above in this post, will do from now on. Fellow americans please forgive me, but metric system it will be.

[thestoatyone]

I love your attitude mate, up against it but still battling it. No excuses indeed!

I started doing Mehdi's 5x5, mostly because I didn't know the Ripptoe one was out there, and he is a bit odd. Ripptoe ftw.

Also, 70kg BW and BW powerclean, solid goals!

Keep going there buddy, some good work here...

[gabrielxxx]

Now I'm gonna start posting the total weight, as recommended, in Kg:

07/11

B day
Squat:3x5 65kg
OHP:3x5 35kg
Power Clean:3x5 50kg
Chin-ups:3x6 BW

Finally got the form down for the power clean, felt damn great to finally use a decent sized plate.

[gabrielxxx]

09/11
A day
Squat:67kg
Bench:55kg
Deadlift:92kg
Dips:3x9 BW


Didn't sleep enough since I went to the game last night and got home late, at least we won.

I'm progressing a lot easier on lower body lifts, probably because I did lots of calisthenics in parks for a while hitting only my upper body.

Only cardio I had this week was Rugby practice on Sunday, we only played some touch and did a few ruck drills.

[gabrielxxx]

Also on the last 3 days I've been weighing in at about 64,5~64,9kg, and I don't really feel like I gained too much fat, so I guess it's muscle/water retention.

[baldy]

Solid training, good program and decent weights. You will definitely make quick progress.

[Lordmuppet]

what squat rack/power rack/saw horses are you using for squats?

[gabrielxxx]

what squat rack/power rack/saw horses are you using for squats?

I'm setting up the bar on the hooks on the opposite side of the smith machine, since I couldn't find a gym with a rack in my city. I'm actually only scared of dropping the bar on the machine, since the parts on the bottom side are plastic and will just get destroyed.

[thestoatyone]

Good going here. Didn't realise you were playing rugby too, good stuff!