New goals and a new log, I felt I needed a clean slate to get myself organized. My running log will come back to life when I decide to start training for a race again, but I'm not planning to post regularly in both logs at the same time.

Age: 31
Height: 188 cm or 6'2''
Weight: 77 kg or 170 lb
Experience level: noob

Goals

- Improve core strength
- Look better
- Stay healthy

Lifting

As suggested by Pummi in the beginner's questions thread, I'll be doing a modified GSLP program. It's pretty similar to Phrak's GSLP, except I'll be changing bb rows for db rows and I'm adding some ab work.

Monday

Bench/Press (alternating)
DB-Row/Chins (alternating)
Squat
Abs

Wednesday

Press/Bench (alternating)
Chins/DB-Row (alternating)
Deadlift
Abs

Friday

Bench/Press (alternating)
DB-Row/Chins (alternating)
Squat
Abs

Cardio

I'm planning to run 2-3 times a week. Most likely 2 starting off and hopefully 3 later on. One time a week I'll probably do HIIT.

Diet

From what I've heard, eating on a big surplus and putting on a lot of weight isn't necessary for beginner gains. I'm planning to eat on a small surplus and expect to gain maybe 2-3 kg during the first couple of months. My daily protein target is 160g or more.

BMR: ~1,800 kcals
TDEE: ~2,600 kcals (based on 3 gym workouts)
Planned surplus: 200 kcals
Daily caloric intake: 2,600 + 200 + cardio burn

I will monitor my weight and adjust those numbers accordingly.

Supplements

Omega 3
Multi vitamins
Whey protein

Form videos will follow. My gym is pretty cramped so ideally I'll get to the gym early on Friday to be able to get a decent video and share with you guys what may be the worst squat form in recorded history. Any links to whatever online resources you think might be helpful are appreciated. I'm probably going to buy either the SS book or the GSLP e-book, I haven't really looked into it yet.

http://startingstrength.wikia.com/wi..._Strength_Wiki , but you should really buy the SS book, imho mandatory reading. i read the gslp ebook quite a while ago, but iirc there wasn't really any worthwile content. at least i can't remember anything.

rest looks good, but i'd eat at maintenance for the first month (and instead a larger surplus than 200 after 2-3 month). you will make gains in the beginning either way (CNS adaptation) and you need to start with low weights anyway until you feel somewhat safe with your form. and every pound you won't have to cut in spring is goooood

one detail: i would deadlift more than once per week in the beginning. especially if you start out with really low weight (recommended). afaik SS recommends this as well, but not 100% sure about it.

good luck

October 2 - Wednesday

Well well well, my gym has invested in yet another Smith machine but they this only got one squat rack and one chinup bar. Looks like I'm going to work out early morning from now on or I might end up killing myself.

Deadlift

5x1 20kg (yeah that's too light even for a warmup set)
5x1 40kg
5x1 60kg
1x1 80kg (too heavy for 5x)
5x1 70kg

My form was probably miserable, I have no idea what I'm doing.

OH press

5x1 20kg
5x3 30kg

Starting at 30kg was too much, I'll drop down to 25 or 27.5 next time. Form probably sucked, I would've liked to have a mirror to see what I was doing but I hadn't.

Pullups

5x2, 7x1

I was going to do some ab work but I'm still sore in the lower parts of my abs from working out with my ab wheel a couple of weeks ago. Not too bad, I did some situps because they felt better than the leg raises I was planning, but I'll probably skip the ab work for a couple of weeks.

From now on I'm going to record every lift of mine and upload for public shaming.

Yeah, I think you're right about eating at maintenance. I kind of added those extra 200 to make sure I'm slightly over rather than slightly under and then I can adjust accordingly, but tbh I think a TDEE of 2,600 is an overestimation. At least with 25 min workouts like the one I had today.

I'd be open to doing DL more than one a week, but I'm clueless wrt programming so I'd have to research how to make it happen. Hopefully I'll have time for some research this weekend, though I'll prioritize reading up on proper form.

I liked the deadlifts the best, tbh. That was the exercise where I could progress the fastest and look like a badass the soonest. If you're only doing them once a week, it'll take you forever before you get to 100 kg.

Yeah, just from my limited past experience I like DLs too, more than I like squats. If I add weights every workout, it seems in my current program squats are supposed to progress at 2x the rate of DLs, which is not realistic. It wouldn't surprise me if my potential to progress early on is the reverse, DLs 2x the rate for squats.

First of all, best of luck!

Re:deadlifting frequency:

Yeah, it'd be fine to deadlift every workout, for starters.
Actually it'd be fine to deadlift AND squat every workout, for now.

Maybe alternate the two workouts below for the first ~2 weeks and pay close attention to how you're recovering.

Workout A
2x5,5+ Squat
2x5,5+ Press
1x5+ Deadlift

Workout B
2x5,5+ Squat
2x5,5+ Bench Press
1x5+ Deadlift

Deadlifting every workout becomes too taxing quickly and once it does, time to taper down the frequency and bring on the alternative less taxing pulling exercises.

That said, getting form nailed down is the overwhelming priority #1 for now.

So don't get over-excited with adding weight - it's fine to occasionally just stay at the same weight and work on form.
A marathon, not a sprint etc.

ETA:
What Tron said,
http://www.amazon.com/Starting-Stren...rting+strength

Just go ahead and buy it IMO, like now.

This looks good, I'll start doing this and change to the program in OP in a few weeks or so. A few questions:

1) This looks a lot like SS. Should I keep the AMRAPs during this period?

2) I might start as low as DL = 60kg, squat = 50 kg. Should I still progress at 2.5 kg increments or do you think it's better to do 5 kg for the first few workouts given the low starting point? Is it ok to just go by feel?

3) The smallest increments I can increase my OHP and BP with is 2.5 kg. It seems like the recommended progress for upper body is 1.25 kg. This will quickly become a problem, especially for my OHP. Am I supposed to buy smaller weights and bring with me? I consider bringing my kitchen scale to weigh the collars

4) I'm reasonably flexible all-over except for my hams. In which exercise is this most likely to become a problem?

Edit: wrt 1), the guideline is actually to increase by 5 kg if the AMRAP set is at least 10 reps, maybe I should just go by that.

1.) Not a huge deal either way I reckon.
I'd go for AMRAP in the last set, just to get used to it right away.
The guideline you posted seems okay.

2.) Not a huge deal either, both are fine.
Sure you could be able to make even 10kg jumps for a short while but I'm a big fan of progressing slow and steady myself. There's plenty of time to hit the brick wall with any of the lifts.
Maybe 5kg jumps with deads and 2,5 kg jumps with squats, to start.
Adjust as you go.

3.) I bought a set of fractional plates for my home gym -> http://www.ironwoodyfitness.com/equi...al-plates.html
Overpriced, but pretty.
Amazon apparently has better deals, eg -> http://www.amazon.com/Fractional-Pla...ctional+plates
Or you could go to a local 'Home Depot' and buy washers that have 2" holes.
Like these -> http://mannixcastro.com/2011/10/08/c...-microloading/

Or you could just reset more frequently and let new rep-records in AMRAP-set function as progress.

4.) TBH don't think that's too likely to become an issue, it's not like mere squatting and deadlifting require exceptional flexibility or mobility.

Yeah I think I'll keep the AMRAPs, follow the progress guidelines and with 3x squats and DL a week progress won't be too slow. I found some 0.5 kg weights for just $2 each, probably going with those.

Turns out a friend of mine has the SS book. Going to borrow it today, by my estimation my form will be perfected by 6am tomorrow.

Pummi's advice is solid. A small detail I'd add is that for now, don't do a real AMRAPs but more of a "I can do x reps before my form breaks down". Eg in the beginning the difference between your max DL reps and your max controlled DL reps is probably quite big. Once your technique is good you can go all out.

Fractional plates are great but if you don't get them it's not a big deal as you can just increase weights every 2nd time once its too heavy to increase every time.

Also I noticed your starting weights were a bit challenging. Starting at the "Perfect" weight > Starting too low >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Starting too high, from a motivational, technique learning and safety standpoint.

Quick and rough warmup guide: 2*5*bar (for benching I like to do a lot more, like 2*20 just to get the blood flowing in my tits), 5*~60 % of workset weight, 3*~75 % of workset, 2*85-90 % of workset -> worksets. Point being don't do 5x on the last warmup because you might fatigue a bit. With DLs it's a PITA to work with smaller plates so there you could just start with 50kg and do more warmups with those - you'll increase the weight so quickly that very soon 50 or 60 kg won't be such a big % of your worksets.

Thanks, that all makes sense to me. I did feel like 5x1 at 60 was too much for a warmup set and I've experienced my form crumbling before when going too hard, especially on the squat.

"Physical strength is the most important thing in life", the "call me Ishmael" of strength training literature?

Following! GL with the gains

October 4 - Friday

Dear squat, eag a bag of dicks.

That goes for you too, deadlift.

Squats

I spent a good 10 minutes trying to figure out how to grip the bar and that was one of the parts of the SS book I had read before the workout. Then I lifted a random assortment of baby weights, ranging from 20-50kg. I was trying to figure out wtf I was doing to not much success.

Bench press

15x2 20kg
5x1 40kg
3x1 50kg
5x2, 10x1 60kg

Deadlift

5x2 40kg
5x1 50kg
5x1 60kg

I don't know. I was sore in my glutes and groin from last workout, tired from the squats and generally pissed off. I would've kicked my phone across the gym but if I have to buy a new one I can't afford enough food to hit my macros.

So how about we start with curing the AIDS that is my squats? Here's my last set, 5x40kg.



Edit: Today's macros...

2613 kcals
231g protein
183g carbs
75g fat

Hey Nick- seems like you're being pretty hard on yourself in general, for someone who has never picked up a barbell before you're asking the right questions, trying to do the right things and taking feedback on board... not too much more you can do, so well done so far!

Re Squats- actually look quite good imo, your core is solid and you're mostly avoiding the dreaded buttwink, priority #1 for squats.
Looks like you could be going a little too low in the hole, as your back seems to unlock at the bottom- I have the same problem, got some feedback recently so now just trying to make sure I break parallel and not go too low.

GL!

Thanks Meano, I appreciate it! I'm kind of airing my frustration. It seems to be how I handle going through the stage of completely sucking and it probably comes across as me being too hard on myself, but it doesn't mean I'm losing motivation.

Some questions, but first, that's supposed to be a low-bar squat (and I think it is). My grip doesn't show very well, but I put an effort into making it pretty narrow. I read in the SS book that it makes it easier to keep the core tight and give the bar a better position on your back. I think I like it.

1) What's a buttwink? I think I might be arching my back too much, which seems it might be related? I tend to arch my back too much in many lifts, I think.

2) What about my elbow position? Too far back?

3) About breathing. Yesterday I took a deep breath, tightened my core, did the full squat and then breath out, breath in, tighten core and squat again. This results in quite some time in the upright position. I know there's a section in the SS book about breathing so that'll probably answer my questions when I get around to it.

Edit: eww, watching the video I don't like my wrist position, not sure what to do about that

Overall, not too bad.

- Your knees seem to be traveling forward quite a bit. Try breaking at the hips first instead of knees. Try sitting back more.
- There's some butt-wink (ie lower back rounding) going on after you break the parallel. Like Meano said, don't go quite that deep.
- Take a HUGE breath before every rep and hold it throughout the rep. Breathe into your belly and push the abs out. Embrace dat core, keep the lumbar rigid.

ETA: Maybe next time record from a different angle. 5 o'clock or 7 o'clock.

ETA2: Re:grip; Do you have your thumbs over or around the bar, it's hard to tell?

1) Don't arch your back, thats a bad cue, check out this vid

https://www.youtube.com/watch?v=5vu3eG5zWas

Posted by Cha in another thread a while ago;
2)Sorry, don't know too much about elbow positioning, I'd say go with whatever feels most natural... but I'm sure a better idea would be to reference SS and do whatever Rip says

3)What pummi said, breathing should be a tool you use to keep your core tight

Thumbs over.

I should be good to shoot more videos next workout. It took me a while to figure out how to set up my phone but I think I've got a hold of it now.

That's a good video. He also mentions elbow position (in and forward). In to create tightness in the back and forward to force the chest to be tall, if I understand it correctly.

http://forumserver.twoplustwo.com/sh...postcount=5877 for video angles

Squat does not look bad tbh. Only thing I see is it looks like the bar is a little too low on your back. In other words kinda like you are trying to high bar squat with a low bar position which ends up forcing you into weird positions on the way up on some of the later reps. Looks like you can def be tighter in core throughout and be careful not to overextend lumbar but instead squeeze abs and glutes as hard as you can at top of reps so you avoid letting the bar get too far forward like it does on the last rep.
I would also start adding in some core/posterior chain accessory work

Hmm, thing is I'm actually trying to do a low bar squat. With a risk of me not knowing what I'm talking about, this is my take on Pummi and yours comments:

- I'm sitting straight down, which is what you do when you high bar squat. You advice me to adjust my bar position accordingly and do a high bar squat.

- I'm having a low bar position, but I'm sitting straight down. Pummi's advice is to break at hips first, sit back and do low bar squat.

So you've both spotted kind of the the same error, but there are two different solutions which would end up with either HBBS or LBBS. Am I getting that correct?

What accessory work would you recommend? Planks?

I went for an easy 7.5km run today at 5:30 min/km. I was going make an attempt at a <20 minute 5k but holy mother of DOMS, that'll have to wait to spring.

Week 0 summary:

I will consider this the warmup week.

Date	Day	Calories	Protein	Carbs	Fat	Fiber	Gym	Cardio	Est. Surp.	Weight
Oct 3	Fri	2613	231	183	75	25	1	0	13
Oct 4	Sat	2637	206	188	80	22	0	0	37	76.5
Oct 5	Sun	3044	212	268	125	27	0	444	0	76.6

Hitting the gym tomorrow again, that'll sure be a painful experience. Gonna try to get a DL video, prepare for an overly arched lower back and neck craning.

Your squat looks good. excellent for noob.

AG is right. Also whoever said too deep and too much arch. Watch that because you can easily and unintentionally over extend and get injured.

Your back is actually very strong relative to your legs...which is good. You will be a lot less likely to good morning the reps as the weights get heavier.

I wouldn't over agonize about the bar placement right now. Find something comfortable.

Also watch this https://www.youtube.com/watch?v=pUTcYA9daoE

Personally, I like driving elbows forward and up at bottom of squat.


I do think you should try to widen your stance a little, turn your toes out a bit and stop just below parallel.

Finally, I would back squat twice a week, front squat once a week and DL once a week.

DL twice a week, even for a beginner is not necessary.

I think it is a huge mistake, as a beginner and beyond to not front squat. And Rip should have included it in SS.

If you are lifting heavy, doing squats, DLs, etc, there is no reason to do any accessory work. Core included.

Push the food and the sleep.