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  1. #1
    Frequent Poster Got2squat's Avatar
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    Default Got2squat's strength training journal

    Age 42
    Height 5'8", weight 157 lbs
    Program: Strong Lifts 5x5

    New to strength training. I like this program because it is only three days a week and fits my schedule with limited time. Also, it has very strong emphasis on squats, which I like because my squat is really bad. My bench press is weak, but I bench more than I squat.

    Here is a summary of the program. Two workouts that alternate ABA then BAB ABA etc.

    Workout A:
    Squat 5x5
    BP 5x5
    Bent over Row 5x5

    Workout B:
    Squat 5x5
    Overhead Press 5x5
    Deadlift 1x5

    I researched supplements a bit to see if any were worthwhile, here is what I came up with:

    Krill oil(supposedly better than fish oil) 1xdaily
    Multivitamin 1/2 2xdaily
    BodyFortress Super Advanced Whey Protein: one scoop in milk with breakfast daily, one scoop in milk post workout
    Creatine monohydrate: 5g 4xdaily for 5 days to load, then 5g/day with protein shake
    HMB: 1g 3xdaily

    Nutrition: Mainly just eating healthy, high protein, veggies, no junk, no fried foods, no fast food, no soda etc.

    Starting weights(yes, these are in pounds.....)
    BP 95
    Squat 70
    OHP 55
    Row 75
    DL 95

    I will try to update weekly, and indicate when I reach my current 5 rep max on these exercises. I really have no idea what my one rep max is on anything, and do not feel safe attempting at this time anyway. The only one rep max I ever attempted was bench press....225 lbs about 20 years ago.

    Goals: maintain current body weight while adding muscle and losing fat. Gaining some weight as I progress is ok if I don't add fat.

    BP 300
    Squat 300
    DL 300
    OHP 150
    Row 175

    Essentially, I want to hit 2x body weight initially on the big three, and my body weight on the overhead press, before year end.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  2. #2
    Frequent Poster Got2squat's Avatar
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    Week two:

    Starting weights:
    BP 95
    Squat 70
    OHP 55
    Row 75
    DL 95

    Current weights:
    BP 105
    Squat 95
    OHP 65
    Row 85
    DL 115
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
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  3. #3
    M&S Senior Member JamesWarren's Avatar
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    Good start.

    I wouldn't worry too much about supplements. Food is better than any supplement.
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  4. #4
    Frequent Poster Got2squat's Avatar
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    Yeah food is the first priority for me....just trying not to pass up any advantages. Can't wait to start pushing some weight, but I can tell these BB strength exercises are stressing my body in a way that weight training has never done before. I can even feel it in all my supporting muscles..fore arms, abs, even hands fatigued lol. I can't wait to see what happens when I approach my starting 5 rep max weights.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  5. #5
    *oven squatter* Frither81's Avatar
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    Nice work. I ran a 5x5 program for 6 months. Got super strong. Good luck -it will kick your ass! (In a good way!)

  6. #6
    Frequent Poster Got2squat's Avatar
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    Thanks Frither, looking forward to the ass kicking. I might work on getting a photo up for some before and after comparisons. My starting photo will likely provide some excellent justification for why people should squat(chicken legs) I am struggling a little bit right now on how to handle my diet...I was just in the process of dropping a few pounds before I started the program to get some more ab definition. So now I am thinking I will just try to maintain my current weight, with the hopes of adding muscle while losing some body fat. I know gaining weight helps during a strength program, just don't like the idea of getting chubby while trying to get in shape.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  7. #7
    Frequent Poster Got2squat's Avatar
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    OK so for today's workout, I confess, I cheated a little bit. I am staying light on most exercises but went up some on the bench today....just feel like I am not working hard enough. I won't go any higher though until the programs progression catches up to this weight.

    Starting weights:
    BP 95
    Squat 70
    Row 75

    Today 7/14/2014:
    BP 150 4x5, 1x10
    Squat 100 5x5
    Row 90 4x5, 1x15

    So yeah, trying to go slow and follow the program but I feel like I am just not trying hard enough. I won't move up in weight on bench press until August 1st which is when I should be at 150 if I had not "cheated". Funny thing is, I absolutely guarantee I can not squat 150 for 5x5 right now, so it will be interesting to see how long it takes for my squat to pass my bench press.
    Last edited by Got2squat; 07-14-2014 at 03:51 PM.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  8. #8
    *oven squatter* Frither81's Avatar
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    The best advice when starting this progame was "walk, don't run."
    It was sound advice.. and if you really do listen to it, you will make some massive gains.
    But make sure that you're not psyching yourself out either... it's a huge mental thing too.

  9. #9
    Frequent Poster Got2squat's Avatar
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    I have decided to train at home instead of a gym, both to avoid never ending gym fees, but also for the convenience of working out at home. Also, going to have my son start the program with me, maybe my daughter too! Currently have a cheap olympic bench, bar, and a total of 220 lbs of weight including the bar...enough until the end of next month(Aug 31) if I progress as planned on the program. So, I have a few items I plan on getting by that time:

    BD-11 power rack from Valor Fitness...found a place where I can get it for $417 shipped:



    These look super convenient, $32:



    A bench, $88(this one looked pretty good for cheap):



    And a 300lb olympic weight set with bar for $199. Second bar will be convenient for working out with my son with different weights. And this will provide enough weight for me to progress up for quite some time.(This will come last, I am good till end of August with current weights)

    A nice heavy 4' x 6' mat from tractor supply for $40:



    I'm super excited about the power rack especially..hopefully coming next month.
    Last edited by Got2squat; 07-16-2014 at 11:27 AM.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  10. #10
    Frequent Poster Got2squat's Avatar
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    So here is today's workout:

    Starting weights:
    Squat: 70 5x5
    OHP 55 5x5
    DL 95 1x5

    Today:
    Squat
    105x5
    105x5
    105x5
    105x5
    125x5

    OHP
    70x5
    70x5
    70x5
    70x5
    70x12

    DL
    145x5
    165x5


    I feel like I am in the right ballpark with the amount of weight I am doing now. Looking forward, i feel like I will be close to my 5 rep max around week 6 on most exercises. So anxious to see if I am able to push past those weights quickly once I get there.

    Think I am going to pick up a rubber mat today, maybe order the quick collars friday(fits my spending money budget that way). My birthday is four weeks so hopefully will have the power rack and flat bench by then.
    Last edited by Got2squat; 07-16-2014 at 01:29 PM.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  11. #11
    Frequent Poster Got2squat's Avatar
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    Well here goes....couple pics for baseline before getting too far into the program. Dang its hard taking selfies:
    Click image for larger version. 

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    Click image for larger version. 

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    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  12. #12
    *oven squatter* Frither81's Avatar
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    ummm.. you look like you're in great shape.. and now think you should be lifting heavier weights.. ha!

  13. #13
    Frequent Poster Got2squat's Avatar
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    Quote Originally Posted by Frither81 View Post
    ummm.. you look like you're in great shape.. and now think you should be lifting heavier weights.. ha!
    For the first part, thanks! Second part...DOH!

    Well, as far as the weights go, I read through Rippetoe's starting strength program quite extensively last night. For starting weights, his guideline is start with the bar doing reps of 5 until speed slows down and use that as starting weight. He also says to go up as much as 20 lbs per workout on leg stuff until the workout becomes more difficult then slow down with 10 or even 5 pound jumps. So on deadlifts I went up a lot and it was still really easy, so I will probably keep adding 20 lbs per workout until I feel like I am at least working hard. My squats are so weak that I am actually happy with where they are and will go up 5 lbs each, and I think my OHP weight is fine as well. I have decided to go up some on benchpress and deadlifts though, but nowhere close to my 5 rep max. Should take me another four weeks to get into that range, so I am happy with that.

    Floor mat added today, and here is my current equipment:

    Click image for larger version. 

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    Last edited by Got2squat; 07-16-2014 at 03:47 PM.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  14. #14
    *oven squatter* Frither81's Avatar
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    aha. Makes much more sense now.. I thought you were totally sandbagging it.. but it's all part of the program, then awesome. Happy Lifting!

  15. #15
    Frequent Poster Got2squat's Avatar
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    Thanks! Hopefully in another month or so I can start hitting some PR's....can't wait.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  16. #16
    Frequent Poster Got2squat's Avatar
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    Starting weights:
    BP 95
    Squat 70
    Row 75

    Today:
    BP 155 5x5
    Squat 110 5x5
    Row: 95 4x5
    135 1x5
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  17. #17
    Frequent Poster Got2squat's Avatar
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    Today's workout felt really good. Weights are still pretty light but getting better. Squats felt really good for the first time today. Even though I started light, they still felt awkward and difficult. Today I felt like I could have added 30 lbs to the bar.

    Starting weights:
    Squat 70
    OHP 55
    DL 95

    Today:
    Squat 115 5x5
    OHP 75 4x5, 85 1x5
    DL 185 1x5

    Got my new snap lock collars in the other day, they were very fast and handy for switching weights. Working out with my son so changing weights a lot. Looks like I will be out of weight pretty soon though for DL, I only have 220.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  18. #18
    Frequent Poster Got2squat's Avatar
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    Well, I decided to revise my goals after looking over power lifting classifications based on my weight class(165). I figured a good starting point would be to hit the level IV standards, which are as follows:

    BP: 189....pretty sure I am already above this, so my goal will be class III, which is 217. I think I will hit this soon.
    Squat: 293....yikes, I am not even in the ball park so long way to go here.
    DL: 287...this seems more feasible in the upcoming weeks/months.

    This goes to show how imbalanced I am...I will be working towards class II on the bench press soon but cannot imagine hitting class IV on squats in the near future.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  19. #19
    Frequent Poster Got2squat's Avatar
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    Week 4, wednesday workout:

    SQ: 125 5x5 (up 10)
    BP: 160 4x5, 165 1x5
    BB Row:100 3x5, 120 1x5, 120 1x8

    Starting:
    SQ: 70
    BP: 90
    BB Row: 75

    Squats still feeling good, bench press starting to get harder.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  20. #20
    Frequent Poster moeheep's Avatar
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    I train at home also...I like it much better. I also have a power rack, which is indespensable when you start benching near max, as you will not need any spotters. I also have an old school squat rack which I like.

    Keep at it, I wish I had found Starting Strength when I first started, I would be further along than I am!
    Best Gym Lifts...doesn't matter, they don't count!

    Best Meet Lifts:
    Squat : 325
    Bench: 210
    Dead: 353
    Total: 888

    Next Meet: Sept 21. South Florida...Goal: 915 lb total

  21. #21
    Frequent Poster Got2squat's Avatar
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    Quote Originally Posted by moeheep View Post
    I train at home also...I like it much better. I also have a power rack, which is indespensable when you start benching near max, as you will not need any spotters. I also have an old school squat rack which I like.

    Keep at it, I wish I had found Starting Strength when I first started, I would be further along than I am!
    I hope to be ordering my power rack next week. I have decided on the Valor BD-11 rack after much time spent looking them up. Also ordered 10lb bumper plates yesterday so my kids can properly do deadlifts and rows while they work up in weight. This also helps a tiny bit with my total weight on hand....240 lbs so gives me a couple more weeks for DL's until I snag more weights. Been checking craigslist.

    I discovered Starting Strength 3 weeks into the program I am doing. I am sticking with SL for now, I like it.
    Last edited by Got2squat; 07-24-2014 at 12:57 PM.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  22. #22
    Gainz Train Conductor Squatzilla's Avatar
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    firstly must admit I'm loving the choice of username you elected to go with & you looking like you got a good base to build some serious size/strength on! Good luck on your endeavours mate

    P.s: slighlty envious of the home gym set-up you got coming along. I would kill to have a personal lifting sanctuary... something to aim for in the future most definitely
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  23. #23
    *oven squatter* Frither81's Avatar
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    Nice job with the squat increase!!!!
    and benching is a b*tch! hahahah

  24. #24
    Frequent Poster Got2squat's Avatar
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    Quote Originally Posted by Squatzilla View Post
    firstly must admit I'm loving the choice of username you elected to go with & you looking like you got a good base to build some serious size/strength on! Good luck on your endeavours mate

    P.s: slighlty envious of the home gym set-up you got coming along. I would kill to have a personal lifting sanctuary... something to aim for in the future most definitely
    Thanks....I'm partial to my username as well...it is definitely fitting lol. Can't wait for my squat workout to be heavier than my benchpress. I am really looking forward to the power rack...the timing will be about right as far as starting to move enough weight to make it necessary.

    Quote Originally Posted by Frither81 View Post
    Nice job with the squat increase!!!!
    and benching is a b*tch! hahahah

    Thanks, not sure how much I will go up on friday's workout...my knees feel....tired today for the first time. So might do +5 instead of ten, depends how everything feels. I think an interesting milestone for me will be reaching the weights where I feel like I am close to max effort to complete the five sets.

    Oh..found something else I would really like to get.....lifting shoes.

    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  25. #25
    Frequent Poster Got2squat's Avatar
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    Well, today was a sad day. I did not do my squats. Warmed up with 45, 65, 85, did my first set at 130 for 5 reps. Started 2nd set and really felt it pulling in my left(groin area) leg so had to stop. Figured it was better to get a couple days more recovery and go at it strong on monday rather than pull a muscle and be down for weeks.

    So:

    Squats 130 1x5
    OHP 80 4x5, 90 1x8
    Skipped DL as well and did Rows:
    115 1x5
    135 4x5

    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

 

 

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