SS – Day3

Weight: 182.4

Squats:  3x5x45 + 1x5x65 + 1x2x95 + 3x5x115

Bench: 3x5x45 + 3x55 + 2x75 + 3x5x85

Chinups: 2/2/1

I think I'm getting the hang of the Rippetoe squat. I noticed a difference in the way the contraction felt when leading with the butt up. Much more of my glutes and hamstrings are contracting more. I also felt like I was using more of my core to keep the trunk rigid against the load when going up and ensuring that I don't round my back going up. I can see why performing this method at heavier weights would allow easier rounding of the back if the shoulders and glutes don't rise at the same time. If glutes go up before shoulders, I would end up rounding and doing a good morning. Vice versa and my hips and knees move forward and compensation for the weight will transfer load away from the posterior chain to my quads. More likely than not, my knees would probably buckle in as well.

Bench press was good today. I performed them again with thumbs around the bar and ensuring that I squeeze the bar. One thing that occurs frequently with this group is that the bar sometimes rolls out of my hands.

Chinups were not bad. First rep felt very strong. Next time I'm going to rest a bit more between sets.

SS – Day2

Weight: 182.1

Squats:  3x5x45 + 1x5x65 + 1x5x85 + 3x5x105

Press: 2x5x30 + 2x5x45 + 5x3x55

Pullups: 2-1-1

Super fast workout. Since I did the deadlift last workout, I switched the pulling exercise to the pullups for today. The squats felt really good. Also performed the press with thumb around the bar instead of going thumbless. Made sure to keep my forearm perpendicular to the floor and keep the elbows forward. Pullups were pretty difficult. I was able to get about halfway up on the 2nd and 3rd sets, but didn't count them even as a half rep.

SS – Day1

Weight: 181.0

Squats:  2x5x45 + 3x5x95

Bench: 2x5x45 + 3x5x75

Deadlift: 2x5x135 + 1x5x165

Workout ADD in full effect. Finally bit the bullet and bought the Starting Strength (3rd Edition) book written by Mr. Mark Rippetoe. My impatience has certainly gotten the best of me. I want to get strong...fast. The squats and bench lifts will go up by 10lbs per workout. The deadlift and press will go up by 15lbs and 5lbs, respectively.