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  1. #1
    Coming Up The Ranks hillsidehibbee's Avatar
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    Default Starting with Starting Strength program

    Hey folks,

    After a few months of messing about with different splits I read Rip's book and decided to follow the advice - train 3 days a week with heavy sets, full body exercises only, squats every workout day, eat a ****load every day, drink a gallon of milk every day, and see what happened.

    My main goal is to get stronger. I am now around 75 Kg at 181cm tall and want to gain muscle and get a lot stronger!

    So here is how my new workout is looking,

    A. Squats 3 sets of 5 reps
    Bench 3 sets of 5 reps
    Deadlift 2 sets of 5 reps
    Chins 3 sets of MAX
    Crunches 2 sets of 10 reps

    B. Squats 3 sets of 5 reps
    Press 3 sets of 5 reps
    Power Clean 3 sets of 8 reps
    Dips 2 sets of MAX
    Calf Raises 2 sets of 10

    As you can see I added a few exercises to the program. Rip says chins can be added if you're lacking in upper body strength, which I definitely am, so I added them on "A" day. I also added dips on "B" day. Then some crunches and calf raises mainly for aesthetic appeal.

    I do warm up sets as well, e.g. when squatting I do one set with just the bar then one with 50% weight.

    Any comments or suggestions appreciated!
    Last edited by hillsidehibbee; 03-15-2011 at 05:34 PM. Reason: forgot to tell about warm up sets
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  2. #2
    Regular Poster GoHard703's Avatar
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    Good choice to go with a strength program instead of bodybuilding program, you will definitely gain mass quicker bud. Good luck.
    Current Lifts: Bench 345, Squat 410, Deadlift 515.
    "The diffrence between the possible and the impossible lies in a man's determination"
    .

  3. #3
    Coming Up The Ranks hillsidehibbee's Avatar
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    So today was an A day, this is how it went down,

    Squats 60Kg x 5,5,4 PB
    Bench 50Kg x 5,5,4 PB
    Deadlifts 65Kg x 5,4 PB
    Chins x 8,7 PB
    Crunches 46Kg x 10,10 (on a cable machine)

  4. #4
    Regular Poster Dragonsoul's Avatar
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    nice workout Hillside keep at it
    Starting new log by 02/08/13 after 1 year off from lifting

    Height- 5'7"
    Weight-Start: 146.0 lbs
    Goal- 160lbs Lean Muscle Gains

  5. #5
    M&S Elite Member
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    Great choice of workouts, good luck!

    Personally I prefer doing lower reps with heavier weight on the Power Cleans. Doesn't Rip recommend doing 5x3?

  6. #6
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Nice workout choice, stick with it! 1 year?
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  7. #7
    Coming Up The Ranks hillsidehibbee's Avatar
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    Quote Originally Posted by dodgybob View Post
    Great choice of workouts, good luck!

    Personally I prefer doing lower reps with heavier weight on the Power Cleans. Doesn't Rip recommend doing 5x3?
    Thanks for your reply. Yeah but I literally never done them before so I'm just practising with light weights so I do sets of 8 or 10 just concentrating on technique. I find it hard to get my elbows up when I rack the weight on my shoulders. Guess I'm lacking in flexibility...
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  8. #8
    Coming Up The Ranks hillsidehibbee's Avatar
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    Quote Originally Posted by Palmer View Post
    Nice workout choice, stick with it! 1 year?
    Yeah I guess so, unless I plateau or reach the point where I'm lifting so heavy that I have to split the routine up more. Cross that bridge when we come to it eh!
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  9. #9
    M&S Elite Member
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    Quote Originally Posted by hillsidehibbee View Post
    Thanks for your reply. Yeah but I literally never done them before so I'm just practising with light weights so I do sets of 8 or 10 just concentrating on technique. I find it hard to get my elbows up when I rack the weight on my shoulders. Guess I'm lacking in flexibility...
    Yeah, it takes a little while to get used to the movement. Try using a hook grip, and remember that when its sitting on your shoulders, you only really need a couple of fingers on there for stabilisation. You'll build up flexibility pretty quickly.

  10. #10
    Coming Up The Ranks hillsidehibbee's Avatar
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    Quote Originally Posted by dodgybob View Post
    Yeah, it takes a little while to get used to the movement. Try using a hook grip, and remember that when its sitting on your shoulders, you only really need a couple of fingers on there for stabilisation. You'll build up flexibility pretty quickly.
    Thanks for the advice bro!
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  11. #11
    Coming Up The Ranks Ruination525's Avatar
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    Starting strength? I'll definitely be following, keep it up!

  12. #12
    Coming Up The Ranks hillsidehibbee's Avatar
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    Squats 60Kg x 5,5,5 PB
    Press 32.5Kg x 5,5,5 PB
    P.Clean 35Kg x 5,5,5 PB
    Dips x 10, 10
    Calf Raises 35Kg x 10,10 PB

    When doing power cleans I'm still kinda having trouble getting my elbows up in the rack position. I mean they're getting higher but it hurts a little in the wrists. That's why I only did 2x10 dips. Otherwise felt good today! The press rules my whole upper body feels ripped esp my traps!
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  13. #13
    Coming Up The Ranks hillsidehibbee's Avatar
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    Squat 20Kg x 5
    20 x 5
    30 x 5
    40 x 3
    60 x 2
    65 x 4, 4, 3 PB

    Bench 20 x 5
    30 x 5
    40 x 3
    50 x 2
    55 x 4, 4, 3 PB

    DL 30 x 5
    30 x 5
    50 x 3
    70 x 5, 3 PB

    Chins 8, 6

    Delighted! Progressed on squat, bench and deadlift today. My back started hurting a tiny little bit on the second DL work set only, so might start only doing one heavy set of DLs from now on. Rip says if the work set is heavy enough only one may be needed so I'll go with that. Bench was really tough, the weight felt unsteady on the first rep and I really had to remember everything I've learned about technique to push it for reps, but it felt really good to get 5Kg closer to two plates (60Kg). All in all a great day!
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  14. #14
    SFHW = Win Aurik's Avatar
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    Heyas,

    I just saw this log today and, being a big fan of SS, will definitely be following it.

    Might I make the following suggestions:

    Change the Power Cleans to sets of 3, not 8. Power cleans are a very technical lift as compared to the other lifts in the program, and (per Rippetoe) form tends to break down after 3 reps or so.

    Also, 1 set of 5 deadlifts is plenty, especially after squatting. Remember, deadlifts and squats hit most of the same muscle groups. In fact, you'll find that advanced and elite level powerlifters don't deadlift more than once every couple of weeks, if even that often. The deadlift is *that* taxing of an exercise.

    In any case, keep it up and keep making solid progress
    Go freakin' heavy or go freakin' home!
    Power Level: 111,166 (Jarhead Certified)
    "* One of the best things I ever learned in football (and this was a big turning point for me in college) was to never be afraid to fail. This paralysis keeps too many people from trying - keeps people from doing their first meet, submitting their first article, or asking out the girl you've had a crush on for 2 years." -- Jim Wendler

  15. #15
    Coming Up The Ranks hillsidehibbee's Avatar
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    Ok so today didn't start so well. First up my back was still a little sore from tweaking it in the deadlift the other day so I knew I was gonna have to take it easy on the squats, which I was a bit unhappy about. So then, I go into the gym, into the locker room, put my jacket (with my keys in it) in the locker, get changed, put the padlock on the locker and click it shut. OOPS!

    Locked my damn keys and all my stuff in the locker. What a start!

    Luckily the PT lady at the gym had (clearly) dealt with this before. She disappeared behind the counter and came back with a HUGE set of bolt cutters. Goodbye padlock!

    So I just took it easy today, doing

    5 min warmup on the rowing machine, then

    Squats 20Kg x 5
    20Kg x 5
    30Kg x 5
    30Kg x 5

    Press 20Kg x 5
    20Kg x 5
    25Kg x 3
    35Kg x 5, 4, 4, PBW

    Dips 10, 10

    And then 5 mins stretching

    I actually enjoyed the workout even though it sucked that I couldn't try for progression on the squat, and the gym was far too busy to find space to do power cleans or get on the ab machine, because it gave me a chance to concentrate on my squat technique.

    Squats are so technical I find it hard to keep everything in mind at once. I'm getting it now though I think. My girlfriend is gonna come video me one day soon so I can get some pointers which will help. But the squat feels strong! I'm remembering to keep a bellyfull of air which I didn't before. Im also getting proper depth now, below parallel, the knees are coming out, it all feels good.

    Good win on the press as well, gonna make my target 60Kg and add it to my goals. = =
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  16. #16
    #gettingstrongman zstadt's Avatar
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    As far as crunches for "aesthetic appeal", you may want to rethink this. When properly trained, your core muscles (not just the abs, but the obliques, spinal erectors, etc.) will support your main lifts, as well as whole body strength and stability.

    Have a look at this article: http://www.t-nation.com/free_online_...ore_training_1

    One of the best I've read in regards to core training.


    Best of luck!
    ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓
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  17. #17
    Coming Up The Ranks hillsidehibbee's Avatar
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    Quote Originally Posted by zstadt View Post
    As far as crunches for "aesthetic appeal", you may want to rethink this. When properly trained, your core muscles (not just the abs, but the obliques, spinal erectors, etc.) will support your main lifts, as well as whole body strength and stability.

    Have a look at this article: http://www.t-nation.com/free_online_...ore_training_1

    One of the best I've read in regards to core training.


    Best of luck!
    Thanks for the article mate! Really good stuff. I was under the impression that sqauts, etc were ample for core stability. How wrong I was...

    Can you tell me what you do for a core workout? The t-nation article involves using a lot of cable machines which are always busy at my gym.

    I've always got access to,

    ab balls, kettlebells, dumbbells, etc

    so my new 'tnation' core workout might look like;

    ab ball rollouts
    kettlebell windmills
    ????? - can you suggest something I can do here instead of palloff press?
    prone jacknifes

    Thanks for the help m8, rep+
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  18. #18
    Coming Up The Ranks hillsidehibbee's Avatar
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    So today should have been DL day, but I'm visiting my girlfriends dad and am miles away from any gym. However he has a basic bench and some weights in his basement. So, using all available weight, I did;

    Bench Press 20Kg x 5
    20Kg x 5
    25Kg x 5
    37Kg x 20
    37Kg x 17
    37Kg x 16

    I was then interrupted. Bah!

    Can't wait for tomorrow!

    On the plus side my chest and tris feel a little pumped from the high rep. Hopefully I can still manage a new PB at 57.5Kg or even 60Kg tomorrow!
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  19. #19
    Seasoned M&S Veteran StewieB's Avatar
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    Looking real good in here buddy. Progression is the name of the game! Keep it up!
    Then: 58kg | 128lbs Now: 75kg | 165lbs
    Down Under

  20. #20
    Coming Up The Ranks hillsidehibbee's Avatar
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    Squat 20Kg x 5
    20Kg x 5
    20Kg x 5
    40Kg x 5
    50Kg x 3
    55Kg x 2
    65Kg x 5, 5, 5 PBR

    Bench 20Kg x 5
    20Kg x 5
    20Kg x 5
    30Kg x 5
    40Kg x 3
    50Kg x 2
    60Kg x 2 This was meant to be the work set but couldn't do more than two
    57.5Kg x 3 So dropped 2.5Kg but didn't feel strong enough on this weight either.
    55Kg x 5, 5, 4 PBR

    DL 30Kg x 5
    30Kg x 5
    40Kg x 5
    50Kg x 5
    60Kg x 3
    70Kg x 5

    Squat was good today, getting nice and low. Feels strong.

    Bench however was a nightmare! Some old guy was hogging the only proper bench press station, so I ended up doing them in the squat rack (don't worry no-one else ever uses it, not for squatting anyway). The bench I had to use is crap, its too thin, so my back was sliding about all over the place. So when I tried 60Kg I was just too unstable, managed two full reps but was too close to failure to call it a win. 57.5Kg was the same, did three but couldn't call it close enough to a set of 5. Next time!

    Deadlift felt good, hurt my back last time pulling 70Kg for too many reps, so it felt good to tear 70Kg up off the floor again for reps without a twinge of back pain!

    All in all a win!
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

  21. #21
    Coming Up The Ranks hillsidehibbee's Avatar
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    Back to the gym today! Started a job two weeks ago working 55+ hours a week. First job I've had for months. I'm on my feet all day and last week I just didn't feel like my legs could handle a workout. But finally got a day off today so went and hit the gym. My goals were to improve my technique on the squats, taking them below parallel, and putting in place everything I've learned from watching the squat rx series on youtube. Also I wanted to match or improve on my previous PBs on the press and chins, and practise getting my elbows up on the power cleans.

    So I warmed up with a few mins cardio and some joint rotations, then hit the squat rack.

    Squats 20Kg x 5
    20Kg x 5
    20Kg x 5
    30Kg x 5
    40Kg x 5
    50Kg x 5
    55Kg x 5
    57.5Kg x 5

    At this point I felt fried. My squat has actually gone down 7.5Kg since last time but the technique is definitely better, my ass is getting lower, my back is not rounding at the bottom, I'm keeping my chest up and out at the bottom... So overall a win on form if not progression.

    Actually something hilarious happened next. This geeky looking guy with glasses come up to me as I'm squatting 50Kg and goes "How many you got left?" I'm like "At least two or three more." He kind of sneers at me and then walks away over to chat with his mates. So when I'm done I take all the plates off and replace them. The first thing he does is takes the safety bars off and puts them three rungs higher than I had them, tightens his belt, then proceeds to start squatting 60Kg without a warm up! And I use the term squatting generously. His thighs are getting nowhere near parallel, they're actually like above a 45 degree angle before he pushes up. Some people....

    Press 20Kg x 5
    20Kg x 5
    25Kg x 5
    30Kg x 5
    35Kg x 5, 4, 3 =PB

    Chins BW x 8, 6 =PB

    Power Cleans 30kg x 3, 3

    So I guess I achieved my goals today, form improved on the squat and power clean, and equalled my PBs on chins and press.

    Felt good to get back to lifting today, hopefully my body has adjusted to my new job enough to allow me to start tues, thurs, sat again this week.
    "Physical strength is the most important thing in life... A weak man is not as happy as that same man would be if he were strong."
    Rip

    Current Goals; Deadlift 100Kg, Squat 80Kg, Bench 70Kg, OHP 40Kg

 

 

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