startingstrength

Starting Strength

Okay, so after a few months of working out with my boyfriend, and figuring out that I wanted to lift for ME and not him, I decided it was time that I take it more seriously.

So, I ordered Mark Rippetoe’s Starting Strength! What a great program! I have learned so much, gotta put it out there though, I didn’t read the whole book! :/ And I have definitely seen a difference in my strength.

My squat went from 95 to 135, bench went from 55 to 80, and deadlift went from 135 to 190. That shit really works if you  work it correctly. 

Once I got that high in weight, I noticed that my form was really sucking. For squats, I felt like i was leaning over my front tooooo wayyy to much and my knee’s, they were going in. Terrible form. My bench wasn’t so bad, there times I was bouncing off my chest. That is a NO NO!!! For my deads- I wasn’t keeping my chest up, my back straight, and it was really hard lifting 190. 

That’s when I decided that I needed some help. I had my boyfriend help me. He taught me a squat form, which is amazing and have actually starting to LOVE squatting and not being scared of it! The results have been very nice too ;) I squat low bar and I don’t wrap my whole hand around the bar. I will post a picture of my grip sometime to show you. And I have slowed down my bench so it is bouncing as much! Then, for deads, my boyfriend helped me revamp my form totally! It looks a lot better!!! 

With Starting Strength there are two workouts. A and B. You can pick from a new different variations. I picked: Workout A: Squat, bench, deads. Workout B: Squat, Press, Cleans. Each workout you increase the weight by 5 pounds. Well, not everyone is at the point in lifting that you can increase that much. And that is what I was doing when I started. But, once I had the boyfriend fix my form, I started the program over again. I only got 1 ¼ lbs. each workout. By boyfriend bought me baby weights!! :) how sweet is that! 

I was doing that program for a few months. And I totally loved it! I would totally recommend it to everyone who is trying to get stronger! 

I have just started a program, call 5x3x1. I am going to make a separate post about that! 

*Pats self on back* (Yesterday's Workout)

Despite being ridiculously hung over and not feeling an ounce ready for the demands of yesterday’s workout, I finally squatted 200# and pressed 95# (the bigger 25# plates make me look bad ass lol) And not to mention,  I’m super close to hitting a 250# dead lift.

Squats- 45x5x2, 85x5, 125x3, 165x2, 200x3x4

The first set felt super heavy on my back. In my head I was like “oh shit, this is going to be bad.” A bit of a grind on all sets (or at least it felt that way), but I got through it. It feels awesome breaking the 200 mark. *Pats self on back* Video coming soon.

Press- 45x5, 60x5, 75x3, 85x2, 95x2, 95x3x3

I only got 2 reps up on the first set. Not enough hip drive or rest after heavy squats. Set 2 was a grind and a half. It felt like an hour went by for one rep. I redeemed myself on the last two sets though.

Dead lift- 135x5, 175x3, 215x2, 240x5

Overall a great workout. It took way too long to recover, but that was my own doing. 

instagram

1RM week comes to a close, overall a great week for my #gainz I added 25lbs to my front squat (280lbs) and 30lbs to my bench (290lbs). I think my body genetically thinks it skips leg day. #crossfit #villagecrossfit #strongertodaythanyesterday #startingstrength (at Village CrossFit)

Made with Instagram
instagram

Second attempt at a 100kg power clean after 200lbs 6x2 EMOM. Brb racking the bar and getting pulled into the abyss by it. #weightlifting #fakeweightlifter #startingstrength #crossfit #gainz #ufcgym

Made with Instagram
Watch on dmascheck.tumblr.com

1RM week concluded, overall very pleased with my progress. Made huge #gainz on all my lifts. Today front squat was 280lbs and bench was 290lbs. #crossfit #villagecrossfit #strongertodaythanyesterday #startingstrength (at Village CrossFit)

Made with Instagram
Yesterday's Workout

It was a light squat day, but I still felt the need to flex my “guns” in my new beast mode t-shirt. It’s been quite the emotional roller coaster over the past couple of weeks, so this simple thing somehow made it easier to focus.

Squats- 45x5x2, 85x5, 115x5, 135x5, 155x5

Bench- 45x5, 65x5, 85x3, 100x2, 115x4x3

My bench hasn’t felt heavy in a long time, but today it felt more like a grind. Still got through all of it with no missed reps. 

Chins- Assisted x5x3, x10

Ugh, I hate chins, but I am getting stronger. I will do body weight pull-ups!

Today's Workout- Beast Mode
Today I worked from 6:15am-8:30pm and somehow managed to muster up a beast mode of a workout. I even wore my fancy new T-shirt. See below.

Squats- 45x5x2, 85x5, 125x3, 165x2, 195x3x4

So close to 200#! First two sets felt heavy as shit, but the last two felt awesome. Can’t wait to break the 200 mark. 

Press- 45x5, 60x5, 72.5x3, 82.5x2, 92.5x3x4

Once again so close to another bench mark. 25# plates here I come!

DL- 135x5, 175x3, 205x1, 235x5

Felt a bit shaky on the 4th rep, but settled in and finished strong on the 5th.

Now I must sleep, it’s been a really long day. 

instagram

380x5 deadlift at a bodyweight of ~186lbs #deadlifts @crossfitmidline #strength #startingstrength #500

Made with Instagram
Thursday's and Today's Workout
THURSDAY:Squat- 45x5x2, 85x5, 115x5, 145x5, 165x5Bench Press-45x5, 65x5, 80x3, 95x2, 105x3x4Assisted Chins- 3x5, 1x10Row-30s:90s x 6   Everything felt light, but it’s still a deload/light day.  The fun came today. TODAY:Squat- 45x5x2, 85x5, 125x3, 155x2, 175x3x4   Squats felt easy. Spoke with a member today and he said my form was immaculate. I’m not exactly sure how valid his opinion, but it still felt really nice to hear.
  Press- 45x5, 60x5, 70x3, 80x2, 87.5x3x4   I’m still working on using my hips more, but over all felt really strong today.  Deadlift-133x5, 177x3, 207x1, 227x5   I find it really annoying to have to deal with bumper plates in kilos and iron plates in pounds.Therefore, my weights were off and clearly my math skills need work. Also, the knurling ripped up my hands today. blah!  

Gym Log!

Week 7 starts with workout B and a new accountability blog. I’m going to put more effort into tracking my results rather than just noting when I’ve lifted a weight or two. 

One nice thing, the ol’ love handles looked narrower than when I started in October. The weight may have stayed the same, but the dimensions change. I will start tracking some key measurements after the new year. 

  • Squat: 100 lbs
  • Overhead Press: 80 lbs
  • Dumbell Row: 55 lbs
  • Lat Pulldown: 105 lbs
Yesterday's Workout

Yesterdays workout was still part of my deload/active recovery. I will be ramping the weight back up this week, hopefully to crush some PRs in the next few weeks.

Squat- 45x5x2, 85x5, 115x3, 145x2, 170x3x4

Press- 45x5, 55x5, 65x3, 75x2, 85x3x4

Deadlift- 115x5, 155x3, 190x1, 220x5

Everything felt awesome. Super excited to progress forward and remember what it’s like to train on my own and be more disciplined.

Stay tuned later for Recipe Wednesday!