Hi guys. I'm going to be copying all of my workouts from my old journal into this post, so if you want to skip them feel free. This is just so that I can have all my workouts on this routine in one thread, and I can see how I've progressed when I look back. Journal only shows work sets, but I do warm up. I'm doing Rippetoe's Starting Strength, but I'll probably be doing hang cleans in place of power cleans for a while.

Stats:
Weight - ~70 kg
Height - ~5'9"
Goal - get bigger, stronger, better conditioned and more powerful

Workout 1 - 14/01/08

Squat:
3x5 @ 87.5 kg

Bench:
3x5 @ 57.5 kg

Deadlift:
1x5 @ 110 kg

---------------------------

Workout 2 - 16/01/08

Squats:
3x5 @ 90 kg

Military press:
3x5 @ 42.5 kg

Power cleans:
2x3 @ 50 kg

Rows from the floor:
1x5 @ 50 kg

---------------------------

Workout 1 - 18/01/08

Squat:
3x5 @ 92.5 kg

Bench press:
2x5 @ 60 kg
1x4 @ 60 kg

---------------------------

Workout 2 - 21/01/08:

Squat:
3x5 @ 95 kg

Military press:
2x5 @ 43 kg
1x4 @ 43 kg

Power cleans:
4x3 @ 43 kg

Rows from the floor:
1x8 @ 40 kg

Dips
1x5 @ bw

---------------------------

Workout 1 - 23/01/08

Squats:
3x5 @ 97.5 kg

Bench:
1x5 @ 62.5 kg
1x4 @ 62.5 kg
1x5 @ 62.5 kg

Deadlift:
1x5 @ 115 kg

---------------------------

Workout 2 - 26/01/08

Squats:
2x5 @ 100 kg
1x3 @ 100 kg

Military press:
Warmup sets

T-bar rows:
1x50 @ whatever weight.

---------------------------

Workout 1 - 28/01/08

Squats:
2x5 @ 102.5 kg
1x4 @ 102.5 kg

Bench:
1x5 @ 65 kg
1x4 @ 65 kg
1x3 @ 65 kg

Deadlift:
1x5 @ 120 kg

---------------------------

Workout 2 - 30/01/08 (today)

Front squats:
3x5 @ 70 kg

Hang cleans:
5x3 @ 35 kg

Military press:
3x5 @ 45 kg

T-bar rows:
2x20 @ 25 kg (superset)

Very nice workout. 2 easy PRs (since I either hadn't done the exercise before, or hadn't done it properly), followed by a more difficult exercise - the last reps of the last 2 sets of MPs were sloooooow bone-on-bone grinding reps. I didn't count T-bar rows as a PR because it's basically a short cardio workout. Hang clean form feels nice, and there are no injury complaints, which is rare after "workout 2."

Well done on the PRs mate. You seem to be making steady progress.

I think you made a good choice doing hang cleans for a while. The front squats should also help strengthen up the receiving position for cleans.

nice to see the last invited member for IF move across here. Remember though bud that for the time being this site is not really open to public yet, so dont link your journal on here anywhere.

Making good progress still btw!

Sorry I'm late :p

I won't link it, don't worry. Even when I did I don't think anyone actually clicked the link.

<BOOM> The last of the IF boys has arrived.

Nice one dOOd!

Workout 1 - 01/02/08

Squat:
3x5 @ 105 kg

Bench:
1x5 @ 65 kg (shit, forgot to add weight)
1x3 @ 67.5 kg

Romanian deadlift:
1x20 @ 70 kg

Pinch grips:
1xtime/failure @ 10 kg (4 2.5 kg plates)

Reverse wrist curls:
1x15 @ 5 kg

Front squats helped my squat for sure. Bench didn't go so well, but I got a crazy forearm, hamstring and back pump from the RDLs and all the other stuff so I'm quite happy. The reverse wrist curls are mainly to prevent tennis elbow rather than achieve anything strength related. I did RDLs because I like to work out late at night and my mum whines when I drop weight from real deadlifts. I can't believe I can type with this pump I have. SS isn't really about the pump, but it sure is fun. I think I might convert to bodybuilding.

your still constantly making PBs! think where u will be a in a year if you keep going for it!

you sure you want to convert to bodybuilding? you reckon your best attributes lie in strength or size?

lol nah that was a joke. At some point I will try a bodybuilding type routine, but for now when I'm making PRs tri-weekly it would be insane to change up.

Workout 2 - 04/02/08

Squats:
1x5 @ 107.5 kg
1x3 @ 107.5 kg

Hang power cleans:
5x3 @ 37.5 kg

Military press:
1x2 @ 40 kg (originally a warmup set, but I wasn't feeling strong so I stuck at 40 kg)
3x5 @ 40 kg

Abs were sore from cardio (kickboxing) yesterday. Had a cold, didn't feel strong. Hit a squat PR but it was hard. Should be better next time.

Squats are moving along nicely mate!

Huge improvements over the weeks on your squats mate...good stuff!

Missed a workout today - barely made it into school because of my man flu (which turned into an epic nosebleed in the middle of the night). Got a bit better and had my first football training session, where we did a decently hard run, and a pretty fun game. That seems to have sorted my cold now, but I can't imagine this is going to do my bench much good at all. If anything it will probably help my squat.

Workout 2 - 08/02/08

Squats:
3x5 @ 107.5 kg

Hang power cleans:
5x3 @ 40 kg

Military press:
3x5 @ 42.5 kg

T-bar rows:
1x50 @ 35 kg

Squats were hard but I made the 15 reps, unlike last time. Feels weird to not have made a squat PR for so long (will be a week on Monday lol), but that will change shortly. Militaries were practically effortless, as were HPCs, though I still have not gone heavy on the cleans. T-bar rows were anything but easy. My cold is better, it was apparently cured by playing football outside in February between the hours of 8pm and 10pm, believe it or not. Fuck bed rest.

Cardio - 09/02/08:

Hang clean
Front squat
Push press
Overhead squat
20 reps of the complex for time.
30 kg in 8.5 minutes

T-Bar rows
50 reps for time.
35 kg in 1 minute

Running:
0.83 miles in 6 minutes (distance from this site.

OH squats are not good to use for cardio IMO.
Need to push myself harder when I run and worry less about getting a stitch (which I always do, and I hate it).

I agree mate, OH squats are technically difficult. You're better off doing them for low reps or your form is likely to break down.

Damn I can't remember if my run took 6 or 7 minutes, or somewhere in between .

OH squats also stressed my core too much, so the limiting factor in the workout was not cardio, but core endurance. I was not really tired after the complexes.

OH squats are demanding. Best done first in a workout as they fry you ina deceptive manner. It's only when you try something else you realise that they have knocked it out of you.

If you are intersted in complexes then check out this out.

http://www.istvanjavorek.com/page2.html

This guy invented them. You can mix and match to create your own but the principle is the same.

Thanks for the link mate.

Workout 1 - 11/02/08

Squats:
1x1 @ 110 kg bar placement was wrong
1x4 @ 110 kg
1x2 @ 110 kg
1x1 @ 110 kg

Bench press:
1x4 @ 67.5 kg
1x1 @ 67.5 kg

RDL:
1x20 @ 75 kg

Epic fail. Don't know what went wrong today.

Just got back from holiday. I had a couple of workouts, but it's hard to say what weight they were because I was using a 1" bar, which wasn't a normal Olympic bar weight. I squatted, front squatted, did RDLs and push presses etc.. I also swam most days, and skied every day, so I wasn't sitting on my arse.

I rarely weigh myself, but at the ski hire shop I came out at 74 kg, which is good news. I've resolved to work much harder on my upper body and stop making excuses.

Here is a holiday snap.

Dicking around with O-lifts - 25/02/08

Power snatch:
~1x10 @ 20 kg
~2x5 @ 30 kg
~2x5 @ 35 kg
~5x3 @ 40 kg

Power clean and jerk:
1x1 @ 40 kg
3x0 @ 60 kg
2x1 @ 50 kg
1x1 @ 52.5 kg
1x1 @ 55 kg

Don't pay to much attention to the reps, because I sure didn't. I'll do a proper workout later today I think (o no dat's overtraining waa waa waaaaa)

Workout - 25/02/08

Military press:
2x5 @ 45 kg
1x4 @ 45 kg

Dips:
1x8 @ bw
1x5 @ bw

Bench press:
1x8 @ 45 kg

Triceps are feeling quite pumped. They should be, given that they had two workouts today.

I'm not sure what to do for a routine, but to be honest I haven't been doing SS for a while. In keeping with my short term goals aswell as those I posted at the start of this journal I will come up with something good, that will probably involve 20 rep push presses and no bench.

Thats a nice view mate.. do you play World of Warcraft by the way? Ive heard the term 'Epic Fail' there quite a few times

I used to a bit, but only because I got a 60 day pre paid card for Christmas. I never really became addicted, unlike one of my friends who routinely spends 48 hours per week on it. I do play CounterStrike: Source though, although not lately. I got a sweet new graphics card (8800GT) just after Christmas but ironically have barely played any games since.

Should have got a pair of Ironworks instead :p.

I'm thinking this routine looks like fun:

Push
Squat 3x5
Military press 3x5
Dips 5x5
Push press 1x20

Pull
Deadlifts - 1x5
One arm rows 2x8
Underhand rows from the floor 3x5
T-bar rows 1x20
Oly lifts (probably in a seperate, earlier session)

The workouts alternate in the same way as the program I just came off.

I figure that after the squats and MPs on push day I will be sufficiently warm to do the other exercises with no warmups. Same applies for the deads and rows. Work sets only shown. Comments welcome. Pull day today, minus the O lifts because I did them on Monday.