Total Beginner - SS log + I want to be a beast asap

[rrluthi]

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 225 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x4 - 95
working sets: 3x5 120 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
working set: 3x5 - 165

Power Cleans:
warmup: 2x5 - 45
warmup: 1x5 - 135
working set: 1x5 - 165 PR

Was super happy about the squat reps... was determined to do 2 plates even though it was a bigger jump than normal, and was able to do it without any real issues except for a good morning style on my 2nd to last rep.

 

[Tblock1]

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 225 PR

Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x4 - 95
working sets: 3x5 120 PR

Barbell Rows:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
working set: 3x5 - 165

Power Cleans:
warmup: 2x5 - 45
warmup: 1x5 - 135
working set: 1x5 - 165 PR

Was super happy about the squat reps... was determined to do 2 plates even though it was a bigger jump than normal, and was able to do it without any real issues except for a good morning style on my 2nd to last rep.

Nice work on squats! Howver I would suggest you do power cleans earlier in the workout, they are not something you want to do at the end

 

[rrluthi]

Nice work on squats! Howver I would suggest you do power cleans earlier in the workout, they are not something you want to do at the end

I actually did them 2nd to last, before barbell rows. I do similar weights on both, so I do all the warmup sets of each together, then do my power clean working set, then the barbell row working sets. Not sure if this is a good idea or not, it just seemed convenient and efficient.

 

[smtimelevi]

great log. your progress is sweet bro. hows your stats now? how long do you plan on sticking with the current routine? are you doing core work? any stability work? that stuff will definatly help

 

[rrluthi]

Right now my weight is over 200 for the first time ever. It was hovering around 195 until I started doing power cleans and squatting heavy again, and it just jumped about 12 lb just like that. I'm now around 206 or 208 depending.

My bodyfat is too high. I do about 3 cardio workouts a week, 1 hr for each day I don't lift, and 1 day off everything. Like today I did 1 hr of cardio:

something like this: 11 min on eliptical, 24 min on rowing, 27 min on stationary bike. Basically I mix it up and burn over 600 calories before eating anything on cardio days. I know it's not the most efficient way to lean out, because I'm not running a calorie deficit. I just don't want to stop making progress just to get leaner. Right now I'm not in terrible shape, I think bodyfat % is around 18-20%, although I was down around 15% in january.

My routine is just based on Starting Strength, and I'm still moving forward so I don't see any reason to stop. My body type is naturally kind of square, I kind of have a thick torso and can eat a ton. I have stubby legs and a long upper body, haha. ANyways, I'm nowhere near my lifting goals on bench. What I'm trying to say I guess, is that my frame most likely is bulkier than most and putting on mass is no problem. I've been doing starting strength for about 5 months now and increasing my lifts (especially pressing and bench pressing) by 5 lbs every workout is actually easier now than it was when I started. Granted I took a couple months off for the most part when school started.

 

[rrluthi]

Squat rack was taken so I decided to go for bench first. Could not get 5 reps for the life of me. Just felt out of balance the whole time, never found that groove. Meanwhile the guy on the other bench was pushing up 325. Very humbling, he was in his 50's looked like.

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 135
working sets: 3x3 185 PR

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 230 PR

Deadlifts:
warmup: 1x5 135
warmup: 1x5 - 185
warmup: 1x3 - 225
working set: 1x5 - 315 PR

 

[JDid23]

Squat rack was taken so I decided to go for bench first. Could not get 5 reps for the life of me. Just felt out of balance the whole time, never found that groove. Meanwhile the guy on the other bench was pushing up 325. Very humbling, he was in his 50's looked like.

Bench Press:
warmup: 2x5 - 45
warmup: 1x5 - 65
warmup: 1x3 - 95
warmup: 1x2 - 135
working sets: 3x3 185 PR

Squats:
warmup: 2x5 - 45
warmup: 1x5 - 95
warmup: 1x3 - 135
warmup: 1x2 - 185
working sets: 3x5 - 230 PR

Deadlifts:
warmup: 1x5 135
warmup: 1x5 - 185
warmup: 1x3 - 225
working set: 1x5 - 315 PR

hey bro- you might want to consider warming up a bit more for all of your lifts.

Maybe go up to 1 rep with 155 or 165 on bench, 210 on squat, and probably more on deadlift too.

 

[miked8c]

I just wanted to say you've made great progress on your deadlift man.

 

[rrluthi]

Yeah I get lazy swapping weights sometimes. Thanks for the heads up.

 

[Tblock1]

Yeah I was just going to comment on your warmups, you should skip the 65 set on bench, and no need to do 2x5x45. Try this for bench:
1x10x45
1x8x95
1x5x135
1x2x155

The key is plenty of volume for your warmups, but not so much weight that you get tired. For me something just liek that works, but some people need more and some need less.

For squats:
1x10x45
1x8x135
1x5x185
1x3x205

For bench you are usually fine, but for squats warmups are escpecially important. I actually need to do better warmups myself !