Taking weeks of is a good idea anyway. My problem is usually when I go on Vacation I party so much that its not really like a week off. This time was with the Fam though so actually got some rest.

Yesterday I got a call that this lady that works with my dad was two days late coming back from a hiking trip and that I had to go help look for her. Me and my dad ended up hiking up this 12 mile trail with a 4,000 foot elevation, we spotted the two women right as a rescue helicopter was picking them up. Was glad they were OK but was pretty sore today because of that. The womens husband, son and friends were pretty pathetic as they weren't even in good enough shape to make it up the trail to try and save her. She could have been seriously injured or worse they were very lucky that she was just dehydrated and exhausted.

Lifting today was good except for OH press. My press sucks it is weak and I fatigue very quickly. I realized that 3x5 is the most volume I have ever done for it since when I was doing ramping 5x5 it was really only a 1x5 work set. I was quited fatigued during the third set today.

Squats 3x5 @ 215

OH press 3x5 @ 105

Hang power clean from mid thigh 5x3 @ 115

Chin ups 3x5 @ bw +15

Hanging knee raises 3x5 holding a 15 lb db

yeah I notice a big difference between rep 3 and 4 as well on OHP. There's just less muscle there, that's all I can think of.

Felt weak today. Although I was much stronger than the xc ski team who was doing strength testing in the gym today. Good to know I can out lift 130 pound endurance athletes.

Squats 3x5 @ 225 only thing that was easy today

DB bench 3x5 with 85 lb dbs. Tough last set.

Dead lift 1x5 @ 315 thought this would be easy but it wasn't.

Pull ups 3x5 @ bw +20 I find the weight harder when holding a db with my feet then when I strap it to a belt.

hanging knee raises 3x5 with 20 lb db may ditch these not sure yet.

Disappointed with my dead lifts especially, I figured this would be cake. Only bright spot was that I got all 5 double overhand no problem and didn't even have to use chalk.

Today was such a better day in the gym then last time. Felt strong and my press was way better, possibly it was so weak before since I just had not practiced it in so long. My squat form feels so locked in right now. I realized when I was reading starting strength that my wrists were cocked back and supporting some of the weight. Ever since I fixed this squats have been so smooth. I also fixed my wrists for press but am having a little trouble getting it right for bench. Grazed my chin on a warm up press set trying to keep the bar close.

Squats 3x5 @ 230 cake

Press 3x5 @ 115 all reps relatively easy.

Hang power cleans 5x3 @ 135 very easy but who knows about my form. I really need to find a camera and post a video of these.

Chin ups 3x5 @ bw +25

dips 2x10

I go to 2 different gyms and I weighed myself at both of them this week, in gym clothes I was 210 at one and 220 at the other. First time I ever had a scale tell I was that heavy although I seriously doubt the validity of it. I was looking at some pictures of me from vacation and I look good and kinda big with my shirt on but pretty chubby with out it. Not gonna stress very much about it right now though just focus on getting strong.

Going to stick with chins for now and add 2.5 lbs per work out until I stall and then I will switch to pull ups. Also toying with the idea of subbing box squats for regular squats once a week. Chins/pull ups were much easier before I started making sure I did dead hang chest to bar.

Decided I would play a little game, set a timer for 15 minutes and see how many burpees I could do. I rested whenever I needed to and did 75 burpees today. I will try to do this at least once a week and will set a goal to do more burpees every attempt.

Was kinda rushed lifting today, dead lift felt weak again. I need to start bringing chalk to the gym again as my hands were starting to get sweaty and slip a bit.

Squat 3x5 @ 235

Incline bench 3x5 @ 185

Dead lift 1x5 @ 335

Chins 1x10

weighted hanging knee raise sounds kind of worthless. Why not just do straight leg and work on flexibility on off days?

also, haven't you DL 405x5? What's with your current weights and volume, did your strength go down?

Hanging knee raises are worthless, I have quit doing them after just a few workouts. The straight leg work is also worthless unless I get more flexible which I never seem to work on. I have DL 405x5 but it was a few months ago and I reset all my weights when I got back from vacation 2 weeks ago. I am looking to hit prs in 3x5 within the next 1-3 weeks.

My strength I think is good in all my lifts except for DL and OH press because I pretty much ignored those lifts over the summer. Also maybe my volume seems low because I am not listing any warm up sets lately.

Cleans and squats felt easy, OH press and pull ups were hard.

Squats 3x5 @ 240

OH press 3x5 @ 125 had push press the last ones in the third set should have gone for 120 today

Hang power cleans 5x3 @ 145

Chin ups 3x5 @ bw +30 only got 3 or 4 on the last set

Finally started playing hockey on Friday and played again today, will continue to play every MWF for the semester. I am going to try and lift on days I don't play but today I had to do both. Hockey is not that intense so far. Not enough good players showing up, but it is still a decent workout and it's good to be on the ice. Lifting today felt better. Hopefully I don't have to much trouble getting back to PR weights soon.

Squats 3x5 @ 245

Bench 3x5 @ 220

Dead lifts 1x5 @ 345

Chin ups 3x5 @ bw +30

Tried the 15 minutes of burpees again today and got 80, it was hard. I have no idea how many burpees in 15 minutes is good but I imagine it is a lot more then 80.

Good going,well done.
I've just bought the books starting strength and pratical programming to read before i get back into the gym hardcore again.

Good luck getting back into it starting strength is great and has helped me a lot, I am thinking of ordering practical programming this week.

Lifted today and everything was good except my press is awful and chins are stalling.

Box Squat 5x3 @ 235

OH press suspsed to be 3x5 @ 125 but only 4 and 2 on my second and third sets


Hang power clean 5x3 @ 155

Chins 3x4,3,3 @ bw + 35

dip 1x15

Played racquetball for about an hour this morning then lifted this afternoon.

Squats 3x5 @ 255

Bench 3x5 @ 225

Dead 1x3 @ 365 I had two left in the tank for sure but I pulled the last one a bit funny and I didn't want to tweak anything so I just stopped. Stupid hexagon plates make dead lifting a freaking pain.

Pull ups 1x5 @ bw + 20 I need to only do weighted pull ups twice a week I think. My arms did not feel recovered from Thursdays chins.

2x10 hypers

Is it just me or is your squat really weak compared to your DL? I do front squats and I can rep out 247x5 but this past week for DLs, I only did 335x5. To be fair, I only started conventional DL ~a month ago and I started off really light.

Yeah my squat is weak compared to dl my pr dl is 415 and my pr squat is 315. I think it is because I have long limbs which seem to be advantageous for dls but make squats more difficult. Or maybe I need to man up and squat more.

OK in an effort to squat more I will add 20lbs a week to my squat for as long as possible, 3x5 @ 315 or bust will follow. Going to just keep running starting strength until everything stalls out then I am thinking about running this program that looks like death and includes 20 rep squats once a week. Current diet has been decent except not getting enough veggies, eating right about 5000 cals a day.

Squats 3x5 @ 265

OH press 2x5,4 @ 125

Push Press 1x3 @ 145

Hang power clean 5x3 @ 160

Pull ups 3x5 @ bw +20

Felt strong in everything but press, not sure what to do about it. I could def add weight
if it was only 1x5 but I don't seem to have much left for more sets.

Felt good today, pretty beat up from hockey but it didn't seem to bug me to much.

Box squats 5x3 @ 245

Bench 3x5 @ 230 only 4 on the last one.

Dead 1x3 @ 375

What have your results been like laser since you started your log?

Back in the day i used to spend 1-2hrs every session in the gym working every tiny muscle imaginable.Isolating various muscle groups individually.

These starting strength workouts look far shorter.Even the reps are less.
3/4x10 to failure on 3rd or 4th set i used to do for far many more different exercises as opposed to your 3x5 for the big compound exercises.

AAGGGGGGHHHHHH i've wasted weeks of my life in gym when i didn't have to

My starting strength and practical programming have just arrived today also.Happy days.

Results have been good. Muscle development and strength improved drastically more then when I did a body part split. IMO this type of routine is much more rewarding and fun. When you are running 3x10 it is very difficult to add weight to the bar, its a lot easier when using lower reps.

My workouts generally last between 45 minutes and a hour and a half. When I write my 1x3 or 3x5 work set I still do 3-5 warm up sets before the work sets so that takes some time.

Lifted again today, press still not really going up. Got the first set of 5 easy but failed on the second. I think I will try to move up my press next work out and just do one set of 5 and the do heavy push press for two sets after to see if that can help me get passed 125.

Squats 3x5 @ 275

OH press 1x5 @ 125 1x10 @ 105

Hang power clean 5x3 @ 165

Pull ups 3x5 bw +25

how much rest are you taking between press sets? If I'm too fatigued I sometimes don't have as tight and stable of a core and therefore can't lift as much weight.

your OH press is way wacked from everything else imo. what's the deal BUCKO

I know my press is whacked out, not sure why exactly. I don't time my rest periods but I guess if my problem is getting the weight on multiple sets instead of just getting the weight up period I should try longer rests. Will make sure I take 3-5 minutes this week. If I had to guess I would say that my rest periods for all exercises are usually less then 2 minutes. I know its not ideal but I get bored and want to do another set.