JML's log

jml · Post by **jml** » Sat Oct 24, 2009 8:23 pm

Age: 17
Wt: 165 lbs or so
5'9"

Doing Starting Strength so I can gain strength and weight

First Day
Squat
45 5
65 5
85 5
115 5/5/5

Bench
45 5
55 5
65 5
75 5/5/5

Dead
45 5
95 5/5

Went pretty conservative with the weights as the program recommends
No problems or anything

jml · Post by **jml** » Tue Oct 27, 2009 9:28 pm

Squat
45 5
95 5
125 5/5/5

Press
45 5
55 5
65 5/5/5

Dead
45 5
115 5
135 5

Supinated Chins
BW 7/4/3
2-2.5 min rest between sets, ill probably take at least 3 next time

Squats were nice and easy, form was good
Presses: Right arm definitely pushed up faster than left, form okay otherwise but could be greatly improved
Deads felt nice and easy. Probably add 20 next time.
Held off on powercleaning until next workout since I have no coach so I can read through the book some more

jml · Post by **jml** » Thu Oct 29, 2009 10:36 pm

Squat
45 5
65 5
115 4
135 5/5/5

Bench
45 5
65 5
85 5/5/5

Power Cleans (!)
45 5
65 3/3/3/3/3

Abdominal/Oblique

Squats were fine, bench was fine. Got some rhythm eventually on the PC's , but using the really small plates is a pain. Overall weights didn't feel heavy but we're getting there.

jml · Post by **jml** » Sun Nov 01, 2009 10:30 pm

10/31

Squat
Warmup
145 5/5/5

Press
Warmup
70 5/5/5

Deadlift
Warmup
155 5

Chins
7/4/3.5 stalled w/ elbow at 90 deg.

Forearms

Weight was more challenging but no problems

Edit:
Upon further review I will probably add one-two sets of weighted decline situps after every day and start alternating dips and pullups and not worry about extra forearm iso work for a long while

jml · Post by **jml** » Tue Nov 03, 2009 11:19 pm

Really weird workout today...

Squat
155 5/5/5

Bench
95 5/5/5

Power Clean
75 3/3/3/3/3

Decline flatboard situps
35 lb weight held over (not behind) head
8/8

Machine twist oblique thing
100 8/8 both sides

Machine weighted push crunch thing
125 a lot

Dips (narrow)
-20 6
bw 3

thinking i should spend less time on 'abs'
need to use wide grip for dips and do them before abs
this one really weird guy took the bar from the bench press and was using it for some good mornings or something but he was only bending forward like 6 inches. then he started doing like 1/8 squats with it, so i had to wait for him to put it back. then while i was benching, he started using the only rack you can do cleans in and started doing more 1/8 squats with the empty bar. so i had to wait again. wtf?
actual weightlifting went well though.

jml · Post by **jml** » Fri Nov 06, 2009 1:03 am

Squat
165 5/5/5

Press
75 5/5/5

Deadlift
175 6 (by accident)

Chins
BW 5/5/5 Aiming for 6/5/5 next time

Dec. Flatboard Situps
35 held arms length overhead 8
25 held on face 8

Back extensions
BW 10/10

~1.5 hrs

jml · Post by **jml** » Sat Nov 07, 2009 8:30 pm

Squat
warmup
175 5/5/5

Bench
warmup
105 5/5/5

Hang cleans
warmup
85 3/3/3/3/3

Dips
Messed around with the grip and weight for a while
BW 3
-40 5
-30 5

One arm dbell rows
40 8/8 both sides

Dec. Flatboard Situps
Extended Arms behind head holding 10lb 8/8

need to keep tightness on squats since i almost carelessly fell forward during the second set.

jml · Post by **jml** » Tue Nov 10, 2009 12:01 am

Stepped on a scale today and it said 175, so I'm up ~10 lbs

jml · Post by **jml** » Wed Nov 11, 2009 12:57 am

Squat
Warmup
185 5/5/5

Press
Warmup
80 3
75 5/3
...

Deadlift
135 5
175 5
195 5

Chins
6/5/5 = 16

Back Ext
BW 10/10/10

So, uh... presses... Ill go for 75 next time but I was really surprised that I wasn't even close on 80. They just didn't feel strong at all. Deadlifts and chins made me feel better, though.

jml · Post by **jml** » Thu Nov 12, 2009 11:47 pm

Squat
warmup
195 5/5/5

Bench
Warmup
115 5
110 5/5
didnt add the weights correctly the first time

Hang Cleans
warmup
90 3/3/3/3/3

DB BOR
45 8/8

machine weighted crunch
125 12
140 13

jml · Post by **jml** » Sat Nov 14, 2009 8:42 pm

Squat
warmup
205 5/5/5

Press
45 5
70 5/5/5
(decided to reset a little after last time.)

Deadlift
some warmups
215 5

Chins
BW 6/5/5
Was pretty exhausted after deadlifts so happy to get this many done

Back Ext
BW 10/10

...
Deadlifts were really hard and my dad said he saw some slight rounding on the last one (other ones were good and my back feels fine), so ill be careful with those next time
no other problems. Ill move chins to the other day so I only have smaller exercises after deadlifts.

jml · Post by **jml** » Tue Nov 17, 2009 11:42 pm

Squat
warmup
215 5/5/5
hips went up way faster than shoulders on last set and as a result back rounded. considering resetting to about 150 to really nail down form

Bench
warmup
115 5/5/5
good

Hang cleans
kept light to focus on bringing weight down slow-ish
75 5/5
95 3

Chins
BW 9

Machine weighted crunch
155 10
170 3 - 162.5 3

pretty tired after

jml · Post by **jml** » Fri Nov 20, 2009 1:02 am

kept the weight down today on squats and dl's to work on form

squat
Warmup
165 5
175 5/5

Press
warmup
75 5/5/5
will face 80 again next time after miserably failing

DL
135 5
155 5
185 5

Ill just work the weight back up from here

jml · Post by **jml** » Sat Nov 21, 2009 11:03 pm

Squat
warmup
205 5/5/5
back position was much better

Bench
warmup
120 5/5/5
barely got the last one up

Hang Cleans
75 5/5
95 3

Chinups
6/6/5

machine weighted crunch
162.5 8/7

jml · Post by **jml** » Mon Nov 23, 2009 9:22 pm

Squat
warmup
215 5/5/5

Press
warmup
80 5/5/5
nice since last time at 80 i could only get 3 total

Deadlift
warmup
205 5