Go Back   Bodybuilding.net - Bodybuilding Forum > >


Justin Roehm's Starting Strength Journal



Reply
 
Thread Tools Display Modes
  #1  
Old 09-04-2010, 12:42 PM
Justin_Roehm Justin_Roehm is offline
Rank: New Member
 
Join Date: Sep 2010
Posts: 24
Default Justin Roehm's Starting Strength Journal

Hello everyone. My name is Justin. I am 25 years old and I have decided to do the starting strength workout to get my strength back.
Over a year ago I was in pretty good shape. I was 6’1” and about 200 lbs lean. I could bench 200 lbs, squat 315 lbs, and deadlift 405 lbs. Now I am 235 lbs and much less strong. I have kept much of my muscle, but I am no where near as strong as before (which I don’t think was super-strong to begin with).
My goal is to get all of my lost strength back and then some, if possible. After that, I may make the decision to bodybuild or powerlift, or a little of both. I also like MMA, which I will hold off on until I get my base strength.
Oddly enough, the routine I used to build strength and mass was similar to Rippetoe’s method. I would work out 3 days a week and do multi-joint exercises: Squats, deadlifts, bench presses, shoulder presses, pull-ups, chin-ups, dips, rows, and powercleans.
Here we go:

September 1, 2010:
Squat: 95 lbs X 5 reps X 3 sets
Bench Press: 75 lbs X 5 reps X 3 sets
Deadlift: 135 lbs X 5 reps X 1 set

September 3, 2010
Squat: 105 lbs X 5 reps X 3 sets
Press: 45 lbs X 5 reps X 3 sets
Power Clean: 45 lbs- I just worked on getting the form down with the bar. I did a few sets of several reps
__________________
For FREE tips on meeting women online go to:


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #2  
Old 09-13-2010, 07:49 PM
Justin_Roehm Justin_Roehm is offline
Rank: New Member
 
Join Date: Sep 2010
Posts: 24
Default

I had a nasty cold for over a week so unfortunately, I had to stop working out. Also, I figured since I did not get that far in my progress that I should probably just reboot fresh.

September 13, 2010:
Squat: 95 lbs X 5 reps X 3 sets
Bench Press: 75 lbs X 5 reps X 3 sets
Deadlift: 135 lbs X 5 reps X 1 set

I don’t know if it is because my muscles are adjusting because of the muscle memory factor, or if I have actually gotten stronger from what little I have done so far, but the weight today felt pathetically easy. I am going to keep jumping the weight up in steady increments though, and hopefully I should feel a slight challenge again pretty soon.

By the way, I changed up my diet. I eat three plates of food a day, and “snack” on milk, nuts, and fruit between plates. My first plate consists of 3 eggs smothered in cheese, sour cream, and salsa; a third of a can of beans; a third of a bag of cooked mixed veggies; a table spoon of flax seed oil, and a glass of milk. My second plate consists of a pack of tuna or salmon, a third of a can of beans, and a third a bag of cooked veggies, with a glass of milk. My final plate consists of grilled chicken, tilapia, or salmon, and the rest of the beans and veggies, with milk. I drink a big protein shake of milk and protein powder after workouts. On Saturdays and Sundays, I make sure to eat what I want, including enough carbs to make me sick of them until the next weekend.
Reply With Quote
  #3  
Old 09-15-2010, 03:33 PM
Justin_Roehm Justin_Roehm is offline
Rank: New Member
 
Join Date: Sep 2010
Posts: 24
Default

September 15, 2010:
Squat: 115 lbs X 5 reps X 3 sets
Press: 50 lbs X 5 reps X 3 sets
Power Clean: 55 lbs X 3 reps X 5sets

Today felt much more closer to where I needed to be. My reps were slower, but still doable with proper form.
Reply With Quote
  #4  
Old 09-16-2010, 06:33 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Why did you increase your squat by 20lb?

IW
Reply With Quote
  #5  
Old 09-16-2010, 09:59 AM
Justin_Roehm Justin_Roehm is offline
Rank: New Member
 
Join Date: Sep 2010
Posts: 24
Default

Quote:
Originally Posted by iron_worker View Post
Why did you increase your squat by 20lb?

IW
Because the 95 lbs felt way too easy. You are supposed to jump between 10 lbs and 20 lbs for squats using this system depending on how easily you do the lifts. Next workout I might go back to a 10 lb jump.
Reply With Quote
  #6  
Old 09-16-2010, 02:39 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

And you increase it that much each week?

IW
Reply With Quote
  #7  
Old 09-16-2010, 08:05 PM
Justin_Roehm Justin_Roehm is offline
Rank: New Member
 
Join Date: Sep 2010
Posts: 24
Default

Quote:
Originally Posted by iron_worker View Post
And you increase it that much each week?

IW
Yes. Look up Starting Strength workout, or the Rippetoe workout on the internet.
Reply With Quote
  #8  
Old 09-17-2010, 06:27 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

I have done starting strength workout and I don't know what skewed version you're reading but you're supposed to add 5lb/week. Some people do 10lb/week if you are doing that exercise 2x a week ... but just let me say at 20lb increments... you will not get far.

IW
Reply With Quote
  #9  
Old 09-17-2010, 07:27 AM
Justin_Roehm Justin_Roehm is offline
Rank: New Member
 
Join Date: Sep 2010
Posts: 24
Default

Quote:
Originally Posted by iron_worker View Post
I have done starting strength workout and I don't know what skewed version you're reading but you're supposed to add 5lb/week. Some people do 10lb/week if you are doing that exercise 2x a week ... but just let me say at 20lb increments... you will not get far.

IW
I don't think you thoroughly read my posts. I dropped 10 lbs because I was sick for a week. That felt way to easy. The bar wasn't slow at all. That is why I chose to go up 20 lbs (which is where I should have been the next workout anyways). Also, I have the book and read other things on the internet as well. Everything I read said to go up 10-15 lbs a workout on squat, 15-20 lbs a workout on deadlift, and 5-10 lbs a workout on everything else. Also, quite frankly, I was stronger before from lifting for years. My muscle memory will take over and allow for boosts in strength quickly. I hope this clarifies things.
Reply With Quote
  #10  
Old 09-17-2010, 09:37 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Good luck.

IW
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 05:59 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.