In February, i was 6'0 225 and i decided to lose weight so i bought the nike ipod + and started running. I also started eating smaller portions of somewhat healthier food. Before, i would eat fast food every meal so i started eating Healthy choice and subway and making turkey sandwiches.

I started reading this forum about 1 month ago and decided to join a gym about 3 weeks ago. I had no idea what i was doing so i got a trainer for 5 sessions. When he took all my stats i was 185 with 16% body fat but really weak since i was only eating about 12-1400 calories a day and running like 5 miles 4-5 times per week.

My training sessions were up this week so I decided to start doing Starting Strength. Today was my first day.

For Squats, i did what they say to do to find the weigh you should start on and then did 2 more sets.

3x5x85

For Bench I did the same thing

3x5x105

For deadlifts i was kinda nervous cause i have never seen anyone do one in my gym so i wasnt sure where to do them.

1x5x155

Is it bad for me to run still while i am doing this especially on the days when i lift. I also ride my bike to work which is like 3 miles each way. I am having a tough time eating enough calories i think. Are balance bars a bad way to get 200 calories?

Thanks

Also, for my dead lift warmups, it says i should be using like 85lb to start. I thought it was preffered to start from the same height?

It is, just put some plates on the ground so the plates on the bar rest on those.

7/24 Biked to and from work, about 5 miles total. Then i jogged for about 25 minutes. I started keeping track of my food on fitday. 1427 Calories w/ 39% carbs 37% protein and 24% fat. I also drank a bunch of beer which i didnt put on there.

7/25 Squats
5x3x45
3x55
2x75
5x3x95

The back of my calf started to hurt after the 2nd set. does this mean im doing something wrong?

Press
Tried to set my starting weight and i ended up at
5x3x65

Power Clean
3x5x75

I also bought some syntha 6 cookies and cream to try and get more calories. It is a lot better with milk than with water

7/28 Squat

5x3x45
5x1x60
3x1x80
5x3x105

My knees hurt a little bit on the first set of 105. I think my knees are to far over my feet but im not sure

Bench

5x2x45
5x1x55
3x1x80
2x1x100
5x3x115

I went up 10 pounds from last time. I think it was too much so i am going to start only increasing it by 5 pounds

Deadlift

5x2x70
3x1x105
2x1x145
5x1x175

This was pretty difficult but i really like this lift

I also did 3 sets of 2 pullups.

you are doing sets of 5 right?

ya

As a beginner I'd be really surprised if your diagnosis isn't correct. One way to check it out and practice a better motion is to stand facing a wall with your toes 3 inches from said wall. Then try to do a squat.

I don't think knees going over toes is the problem. That is fine if everything else is in order. He's probably balanced on his toes coming out of the bottom, instead of on his heels/midfoot. I'm not sure he owns Starting Strength yet, which he should definitely buy if he wants to keep healthy joints.

Another thing to check is if the toes point the same direction as the knees, and that the knees do not cave in coming up out of the bottom. Most noobs have that problem they just have to consciously think about forcing the knees out.

Just to reinforce what everyone is saying about the squat:

-Point those feet at an angle
-Keep the knees tracking over the feet -- you may have to consciously try pushing those knees outward to do this.
-When you hit the bottom of the lift, you want to have your feet flat on the floor. To do this, you may have to bend at your waist a bit to keep your balance.
-Your hamstrings should be tensed throughout the entire lift (except at the top LDO)

7/29 I ran for about 25 minutes at a slightly faster pace than normal. I tried to eat more calories and i got to 1858 calories 45% protein 31% carbs and 24% fat.

7/30
Squats
5x2x45
5x1x55
3x75
2x95
5x3x115

Thanks for all your guys help on this one. it felt a lot better when i tried to keep my knees pointed the same ways as my feet

Press

5x3x45
3x55
2x60
5x3x70

I'm already struggling on this weight. Im pretty sure i started to heavy so maybe i should back down a little

Power Clean
5x3x45
3x55
2x65
5x3x80

I really struggle with these. I dont think im flexible enough to get my elbows pointed out how they are supposed to.

I just ordered starting strength as well

8/1
Squats
5x2x45
5x1x55
3x75
2x100
5x3x125

Bench

5x2x45
5x1x55
3x1x85
2x1x100
5x3x120

Deadlift

5x2x75
3x1x115
2x1x155
5x1x185

8/4
Squats
5x2x45
5x1x55
3x85
2x105
5x3x135


Press

5x3x45
3x55
2x65
5x3x75

I switched from Cleans to Pendlay rows cause my form was terrib
5x3x95

Ive been eating more as well. i ate a ton of not to good stuff during the weekend. Yesterday i went back to eating better. 2405 calories 40 carb 38 protein 22 fat.

I also ran 4 miles.

8/5

Jogged for about 1 mile and sprinted up 12 flights of stairs three times. also played roller hockey for about 2 hours

8/6

Squats
Warm up sets
Then
5x3x145

Bench
Warm ups sets
Then
5x3x125

Deadlift
warm up
Then
5x1x195

Im not sure if i should increase this by 10 or 15lbs per time. Its still not that difficult

8/8
Squats
3x5x155


Press
3x5x80
This was pretty hard. Pretty sure i wont be able to do 85.

Pendlay rows
5x3x105

8/11
Squats
3x5x165

Bench
1x5x130
1x4x130
1x3x130
I felt real tired today and hungover. Im pretty mad i failed so soon on this excersise. Do you think i should reset to like 115 or something or try this again friday

Dead lift
1x5x205

My copy of starting strength arrived so i have been reading that.

8/13

Squats
3x5x175

This is getting tough so im going to have to start going up by 5lbs


Press
2x5x82
1x3x82

I think i might go back to 70 on this one


Pendlay rows
5x3x110

Im going to have to start eating more. Im still only getting like 2300 calories a day at most. Fit Day says i need 3500 but i dont think that can be right. I dont feel like im getting any stronger. Weight is now 187

Ive been working out at noon on MWF. Im not going to be able to work out Friday and maybe not Saturday. Would it be bad to work out at like 10PM tonight.

Haven't updated in a while. The last couple of weeks i have been able to go only twice a week because of vactations and stuff so i have kind of stalled. Im up to 192 now but my pants fit the same so i think it is mainly muscle. I have started to drink a lot more now so this is probably slowing my progress as well.

10/22

Squat
3x5x190
I was up to 210 but then i figured out i wasnt going passed parallel so i went back to 185 to make sure my form was ok.

Press
5x105
4x105
1x105

These seem to be my weekest. i rest like 5 minutes between sets but on the third set my arms are always dead.

Power clean
3x5x100

I am having trouble with these. my arms seem to get the most tired. is it because my form is wrong, or just because i do them after the press which kills my arms?

On the press you should take more time between sets. Also, take a BIG breath before each rep and brace your midsection really hard. You can also take your breaths at the top and use the stretch out of the bottom to help you get the bar back up.

So I havent updated in a while. I currently weigh 200lbs

12/15

Squat 3x5x240

Bench Press 3x5x165

Deadlift 1x5x295

Dips

BW
5,5,3

Weighted decline situps
3x12 with 10 lbs

I have also started doing the crossfit endurance work out of the day on tuesdays and thursdays usually on the C2. I have pretty much stopped running entirely. I have also started playing roller hockey again. Usually 2 or 3 times a week

nice work

12/16

Crossfit Endurance on C2
3x1000m with 2 minutes in between
11:45

12/17
Squat 2x5x245
1x4x245 My fifth rep on this was way short of parallel. sometimes when i think its too heavy i stop short on accident and im not sure how to fix it.

Press
3x3x110
These really sucked. I did 3x5x115 like 2 weeks ago so i have no idea what is going on. It could be because i did the C2 machine lastnight.

Power clean

5x3x115

Chin-ups
4,3,3

12/19

Squat

Tried 245 again. I couldnt get even close to below parrallel. I tried 2 reps and when i got like 4 inches above parrallel, my legs would tighten and i couldnt go any lower. Not sure what is up with that. So I tried 225 and that was fine, then i tried 230 and that was fine, so was 235.

1x5x225
1x5x230
1x5x235

Bench Press

3x3x170

I need to get some of those washers so i can micro load.

Dead Lift

1x4x305

Where is the best place to get chalk. my hands got super slippery and thats why i could get the last rep

Dips

6,5,6

Romanian Chair Sit ups

3x12 with 10lbs

online at some supplement sites. I'm pretty sure bulknutrition.com has it. Or bodybuilding.com. Just pick a random supplement site and check.

12/21

Crossfit Endurance

C2 rower 10 x 30 sec on 20 sec off 1432m

12/22

Squat

3x5x245

Press

3x5x115

Power Clean

3x5x120

Pullups

3,2,2,2

Romanian Chair sit ups

3x12 +10lbs

J Brown posted about the new spin on 5x5.

It is

Monday –heavy squat (SQ)
Tuesday –heavy benchpress (BP)
Wednesday –heavy deadlift (DL)
Thursday – light SQ
Friday –light BP
Saturday –off
Sunday –off

For 5x5 on each lift. The light days are 80% of your heavy days.

What do you guys think of me trying this for a couple of months?