3/15

Squat: 3x5x130 (+5)

Press: 3x5x70 (+5)

Pull ups: 7/6/6

HIIT

ab work

3/18

Squat: 3x5x135 (+5)

Bench: 3x5x110 (+5)

DL: 1x5x160 (+5)

you are so skinny

Back from vacation. Put on 2-3 lbs. weeee

3/29

Squat:
1x5x125
1x5x130
1x5x135

Press:
2x5x65
1x5x70

Pull ups:
8/6/6

3/31

Sckwat: 3x5x135

Bench: 1x5x105/2x5x110

DL: 1x5x160

4/2

Squat: 3x5x140

Press: 3x5x75

Pull ups: 9/6.5/6

4/5

Squat: 3x5x145

Bench: 3x5x115

DL: 1x5x170

4/7

Squat: 3x5x150

Press: 3x5x80

Pull ups: 9/6/6.5

4/9

Squat: 3x5x155

Bench: 3x5x120

DL: 1x5x180

4/12

Squat: 3x5x160

Press: 3x5x85

Pull ups: 9/8/7

Press was really hard, I think my form was faltering. I may need to stay at 85 lbs. next time as well.

Is it normal to arch your back on the press?

a very slight arch with your chest out is fine

4/16

Squat: 3x5x165

Bench: 3x5x125

DL: 1x5x190

4/18

Squat: 3x5x170

Press: 3x5x85

Pull ups: 10/8/8

4/20

Squat: 3x5x175

Bench: 2x5x130 / 1x4x130

DL: 1x5x200

Will need to stay at 130 on bench next time.

4/23

Squat: 3x5x180

Press: 1x4x90 - 2x5x85

Pull ups: 10/8/7

Stalling at 85 on press. Any tips? Stay at 85 for the next couple workouts?

Since you've repeated once already, I'd start microloading the press. Your press is actually pretty much exactly where it should be in proportion to your bench. Make sure you have a good solid break between set 1, 2, and 3. If that doesn't work, time to do a reset. Might also start eating/sleeping more.

4/25

Squat: 3x5x185

Bench: 2x5x135 / 1x4x135

DL: 1x5x210

4/28

Squat: 3x5x190

Press: 3x5x85

Pull ups: 8/6/-

did not feel good during this workout. So I'm still unsure if I should do a reset on press. I'm thinking I should.

5/1

Squat: 3x5x195

Bench: 1x4x135 (aggravated a shoulder injury. Will probably skip upper body the next few workouts and see if it feels better)

DL: 1x5x220 (Need to focus on keeping back straight. No arch.)

Ok so it's been like 7 months since I last worked out. Sigh. I'm now down to 120 lbs. and I feel extremely weak. I eat lots of fruits/veggies and a clean diet in general but I feel like I'm withering away.

I've decided to give SS a try again. This time I'm going to add GOMAD and get serious about adding mass. I think I failed last time because I didn't really change my diet. I expected to do SS and get bigger without eating at a surplus. Boy was I wrong.

Here's my question: Should I try to gain some weight before starting SS? Or just hop right back in and gain the weight as I'm getting stronger?

Also, I have a history of anxiety issues (panic attacks) and just recently the symptoms are starting to flare up again and are affecting my daily activities. I was on meds (celexa) for like 2 years and they helped but mostly just numbed me to everything. I have been off them for probably six months with virtually no anxiety but lately it hasn't been so smooth. I'm hoping working out regularly helps resolve some anxiety. I may also start meditating. I am a bit worried about gaining a bunch of weight but maybe that's exactly what I need to do in order to get some confidence.

You seriously need to eat more.

Keep track of your calories and be sure not to let them go below a daily minimum. There are plenty of calorie counters online; I use & like fatsecret. It has a great droid app, too.

You need to be diligent about this. Once you're used to it, it really is a breeze to keep track.

The strength and muscles will come when you resume your workout program.

Eat more!

Weight training and eating will help with the anxiety. I would start lifting today and start eating more right now. Since you are not eating much to begin with (Im assuming) I would not just dive into GOMAD but maybe do 1/2 gomad for a couple weeks and work up and then do GOMAD?

you made good progress on your first attempt. from 85 to 135 bench in a little over a month at 130 pounds is pretty good.

just eat more... you can gain like 30 or 40 pounds and still be somewhat small so dont worry about that

Attempt #2 at SS. This time with emphasis on eating at a surplus. Going to work up to GOMAD, too.

Should I just drink milk throughout the day instead of water? Right now I'm doing about 1/4 GOMAD.

1/5/12

Squat: 3x5x95
Bench: 3x5x85
DL: 1x5x125

So incredibly weak. It's embarrassing.

I'm no gomad expert, but I think you should still consume plenty of water. I try to get in at least my bodyweight (lbs) in ounces of water. Sometimes I don't make it, but I try.

I'm also 5'9" and I'm 196 pounds. I don't look fat at all. In fact, I'm also trying to gain weight (just a bit more). I'm telling you this so you don't worry about getting fat when you gain weight.

If you work out (or "train" as many here like to say), then you won't have to worry at all about looking/being fat.

Eat moar!!!

Also, don't worry about the weight of your lifts right now. You should be increasing the weight (even if it's by 5 lbs) each time you work out.

Before you know it, you will surpass your previous PRs and be well on your way to considering yourself strong.

glgl