Joining the Resistance: Starting Strength

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 40kg; 1x3 60kg; 1x2 80; 3x5 102,5kg
OHP: 2x5 bar; 1x5 27,5kg; 1x2 35kg; 1x2 42,5kg; 3x5 50kg
DL: 1x5 60kg; 1x3 80kg; 1x2 100kg; 1x3 120kg; 1x5 145kg

Notes:
-took forever to warm up on squats and only wanted to do 100kg, but said fuck it. good decision
-press flew up
-DL went fine, but with less time between work singles, almost slipped last rep. And I need to make a proper setup

[KotovSyndrome]

After I reached my 2012 "goals", I thougth I might do a short summary of my first three months of lifting, my goals for next year and write a bit more about myself (in the first post).

My first session was on Okt 10th, my next session almost two weeks later because of stupid visitor hours. Its a 24hr, half-private bodybuilding gym, with groups of powerlifters and kickboxers and almost no bros (thank god). I usually go after school and due to my schedule I can only do two sessions per week until february, when I get a new, better one and can go to the gym by car.
My progress is good (for running such a bastardized version of SS, but what gives) and next to the lifts there are many secondary advantages.
I FEEL stronger, faster, more explosive. I gained 4-5kg of BW so far while losing 5cm/2'' at my waist and my shoulders, legs, and forearms grew noticeably. My posture has improved and my grip has gotten way stronger. The mobility drills, stretches and SMR are so effective, my high kicks became better and I have almost no aches or pains. And my grades went up, which I think is a direct consequence from lifting.

Goals:
As I'm somewhat of halfway through SS, I think a 180kg DL, 140kg squat, 100kg bench and a 65kg press are more or less attainable. I'm going to run the Advanced Novice Programme from february until I stall and then run a Madcow variaton with power cleans and chinups. On top of that I want to add cardio (rope skipping or hill spints) and clean my diet up further (something like this) to shed some fat. I'm 17 and vain dammit
But seriously, I have always been the fat kid and I want to change this.
After I stop making gains on Madcow, I'll run a 2/3-day-split of 5/3/1. This is because after I make my TKD-black belt in ~april, I want to check out one of the pretty cool BJJ/MMA schools in munich.

Other (random) Goals: be able to do a kip up, 10 chinups/pullups and proper leg raises; get moderately skilled at rope jumping (think Ross), buy a neck harness and use it, etc.

[squat]

What is Kotov syndrome? Also, best of luck to you with your goals, brother. Us young guys gotta stick together
Will be keeping up with this log.

[KotovSyndrome]

Originally Posted by squat

What is Kotov syndrome? Also, best of luck to you with your goals, brother. Us young guys gotta stick together
Will be keeping up with this log.

funny story: It's the name of a Rise Against song and I was looking for a user name while listening to it, so I thought it sounds cool and took it. After that I found out its named after a russian chess grandmaster and means that when you think about possible options in a situation and run low on time, you are likely to make a bad move. I think it fits pretty well, because I'm a classical case of overthinking

[squat]

Originally Posted by KotovSyndrome

funny storie: It's the name of a Rise Against song and I was looking for a user name while listening to it, so I thought it sounds cool and took it. After that I found out its named after a russian chess grandmaster and means that when you think about possible options in a situation and run low on time, you are likely to make a bad move. I think it fits pretty well, because I'm a classical case of overthinking

It sounds like you've given that quite a lot of thought;)
That's interesting though. I listen to rise against when I lift sometimes, they're probably my favorite group to listen to when training

[KotovSyndrome]

Originally Posted by squat

It sounds like you've given that quite a lot of thought;)
That's interesting though. I listen to rise against when I lift sometimes, they're probably my favorite group to listen to when training

Mine too, although for work sets I mostly listen to Slipknot, FFDP, etc.
I need somebody to scream at me during squats

Todays Session:
WU: 5 bike, Cossack-/BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 42,5kg; 1x3 65kg; 1x2 87,5; 3x5 105kg
BD: 2x5 bar; 1x5 35kg; 1x2 50kg; 1x2 65kg; 3x5 75kg
PC: 2x5 bar, 1x5 30kg, 1x3 35kg, 1x2 42,5kg; 5x3 52,5kg

Notes:
-pretty good overall
-a ~60/65 year old powerlifter worked in with me. His "light" day consisted of working up to a top set of 180x6, a backoff set with 140x8 and ...calves. Holy shit.
Really nice guy.
-saw that rigth next to the 45°-back raises there is a roman chair in the gym. will use it from now on.

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 42,5kg; 1x3 65kg; 1x2 87,5; 5/3/2 107,5kg
OHP: 2x5 bar; 1x5 27,5kg; 1x2 35kg; 1x2 42,5kg; 3x5 52,5kg
Chin-ups: 4x3 BW BE: 3x10 BW

Notes:
-started good on squats, but got stuck in the hole on the fourth rep second set and called it quits on the last set after two reps. Many reps from the last squat session were slow/grinders, so this was predictable. I'm now comming to a point where a reset will happen sooner or later. I will stop doing the chinups between sets, because I screw up if I add stuff to SS. So no more adding stuff. I want to reap the last noob gains, I can focus on chins and other stuff after madcow.
-BE on the roman chair

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 42,5kg; 1x3 65kg; 1x2 87,5; 3x5 107,5kg
BD: 2x5 bar; 1x5 35kg; 1x2 50kg; 1x2 65kg; 5/5/4 77,5kg
DL: 1x5 60kg; 1x3 90kg; 1x2 110kg; 1x1 130kg; 1x5 147,5kg

Notes:
-squats were heavy, but successful
-lost my arch and position completely on the last rep and grinded for 10 sec
-DL: lower back got smocked

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 42,5kg; 1x3 65kg; 1x2 87,5; 3x5 110kg
OHP: 2x5 bar; 1x5 30; 1x2 40kg; 1x2 50kg; 3x5 55kg
PC: 2x5 bar, 1x5 30kg, 1x3 40kg, 1x2 50kg; 5x3 55kg

Notes:
-pretty good all in all
-a bit wobbly on press
-catch portion on pc needs improvement, I need to let the bar go and catch it more with my delts

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 45kg; 1x3 65kg; 1x2 90; 5/4+1/0 112,5kg
BD: 2x5 bar; 1x5 35kg; 1x2 50kg; 1x2 65kg; 4/5/5 77,5kg
DL: 1x5 60kg; 1x3 90kg; 1x2 110kg; 1x1 130kg; 1x5 150kg

Notes: not so good
-squats: first set ok, last rep on the second set was a full GM, so can't let that count and got stapled in the hole on the third set. I couldn't get thight and my back rounded on some reps.
-benched with safeties and used them right away. After that I got really pissed and finished strong. will fall next time for sure
-DL was good. That's why I like pulling, I'm rather good at it (compared to pressing and squatting) and it is not really affected by something. Just pull that SOB

Reminder: look into neanderthal no more