Happy in Sweden

[happyfred]

Male, 35y, 6'

I did Starting Strength for about 12 weeks starting in August. I got my squat up to 125kg however it was only at that point I filmed my squat and saw it was horrible. I spent a few weeks working on fixing my squat form. I've also had nearly four weeks off from training as I was on holidays and work has relocated me to Sweden for the time being.

Stats at the end of my first go at Starting Strength:

All work sets:
Squat 125kg (horrible form)
Press 66kg
Bench 92.5kg
Deadlift 145kg
Power Clean 52.5kg

My weight went from 95kg to 108kg. I'm a few kg lighter now as I've been eating normal for the last four weeks. Don't have scales handy.

Due to my previous dodgy squat form I'm going to pretty much start the novice progression from scratch.

[happyfred]

- TODAY'S WORKOUT -

Squats:
70kg x5x3

Press:
50kg x5x2
50kg x9x1

Dead Lift:
100kg x 5 x 1

Notes:
Great to be back in the gym. Light weight, everything felt good. I've decided, as I've actually deloaded quite a bit, to do max reps on the last set of bench & presses as per JP's recommendations.

First day training in the new gym. It's a really cool place. It's a small powerlifting club that's about 200m from my apartment. They have mostly Eleiko bars and plates however I think most of them were made before I was born. Still the bar felt good and they have bumpers and powerlifting plates - great find!

[Per]

Hi, im just curious. Where in sweden do you live?

[happyfred]

I'm in Stockholm, Hägersten.

[Per]

I'm in Stockholm, Hägersten.

Nice, thats where i grew up. Dont live there anymore though.
Where do you workout? I need a good gym to work out in over christmas!

[happyfred]

- TODAY'S WORKOUT -

Squats:
75kg x5x3

Bench Press:
80kg x5x2
80kg x8x1

Power Clean:
40kg x 3 x 5

Notes:
A bit of DOMS from Tuesdays workout. Felt okay once I warmed up though. The 75kg felt a bit heavier that I would have liked. I'll go up to 80kg on Saturday and then 2.5kg from then on.

Bench was fine. Power cleans felt really good. Weight was light but I think that having proper bumper plates and good bars makes a difference. Concentrated on not jumping forward.

[happyfred]

Nice, thats where i grew up. Dont live there anymore though.
Where do you workout? I need a good gym to work out in over christmas!

I'm training at a lifting club which is in the basement of the Västertorp pool.

[happyfred]

- TODAY'S WORKOUT -

Squats:
80kg x5x3

Press:
52.5kg x5x2
52.5kg x9x1

Dead Lift:
110kg x 5 x 1

Notes:
Felt a bit crappy for training, probably had one too many glasses of wine last night. Going to give Friday night drinks a miss now as I have to train Saturday at noon.

Again, squat felt heavier than I would have liked. I thought that as it's my second time round I'd breeze through till around 100kg or so, that doesn't look to be the case. Going to start upping my food intake now, it was pretty normal all of this week.

[happyfred]

- TODAY'S WORKOUT -

Squats:
82.5kg x5x3

Bench Press:
82.5kg x5x2
82.5kg x9x1

Power Cleans:
42.5kg x 3 x 5

Notes:
Squats felt better. Will try and video them ASAP to make sure that they're okay. Bench was good, got a spot on the last set which gave me the confidence to go for the 9th rep. Power cleans feel really good.

Chinup story:
I've always sucked at chinups. Before I did SS the first time round I could do 5x5x4. 12 weeks later and ~14kg heavier I struggle to do 1. I followed the Onus Wunsler program for a while so I still did chinups (used bands) reasonably often but I obviously couldn't keep up with my weight gain. So I've bought one of those doorway type bars and I'm going to do the following, as per JPs recommendations:

Chin up everyday!
Week 1: 2x5 (Negatives)
Week 2: 2x6 (Negatives)
Week 3: 1x5
Week 4: 1x6
Week 5: 2x5
Week 6: 2x6... etc.

[happyfred]

- TODAY'S WORKOUT -

Squats:
85kg x5x3

Press:
55kg x5x2
55kg x9x1

Dead Lift:
115kg x 5 x 1

Notes:
Missed Thursdays workout (I train Tue/Thur/Sat) due to work function. Trained Friday instead. Everything went reasonably well, squats starting to feel a bit hard, especially in the last set.

Found the scales in the gym. Fully dressed minus shoes, weighed in at 108.2kg. I haven't even started to eat for SS yet! I'm eating three solid meals a day plus a bowl of cottage cheese before bed. Will start adding in the whey shakes next week. Curious to see what will happen with my weight as I start to consume more food to keep the linear progression going.

There was a girl, perhaps 17 or 18 years old who was training in the gym today. She was doing high bar back squats with excellent form. Looked like she was an oly lifter. When I left she was still warming up I think, and had 90kg on the bar. It's true - somewhere out there there's a girl warming up with your work sets!

[happyfred]

- TODAY'S WORKOUT -

Squats:
87.5kg x5x3

Bench Press:
85kg x5x2
85kg x6x1

Power Cleans:
45kg x 3 x 5

Notes:
Less than 24hrs since my last workout however I didn't want to miss a session. Figured as it's only my second week in I'd be able to cope. Session was okay. Would have liked to get more than 6 on the last sets of bench though. Need to find a nice way to tell people to keep their face out of my line of sight when spotting on the bench :D

Here's a clip of my last set of squats today.

http://www.youtube.com/watch?v=Ap6YnvbUHm4

[happyfred]

- TODAY'S WORKOUT -

Squats:
90kg x5x3

Press:
57.5kg x5x2
57.5kg x8x1

Dead Lift:
120kg x 5 x 1

Notes:
Today was a bit weird. The place I train at is a lifting club so everyone is pretty friendly and like to 'help out'. Had to fend off comments about looking up while squatting again. Did have an interesting conversation about squeezing the back and how far back to point ones elbows. All this 'help' did get a bit distracting though as they were all watching my squat and one dude went to do the bum fuck spotting technique. Shit, it's only 90kg - worried about what they'll be doing in a months time when it's 120kg. Anyway's the squats were okay, I think.

Presses were fine. Deadlift felt good, I need a bit more focus on keeping my good starting back position throughout the lift though.

Chinup story continues:
End of week 1 of 2x5 negatives everyday. Tomorrow starts week 2 with 2x6 negatives everyday.

[happyfred]

- TODAY'S WORKOUT -

Squats:
92.5kg x5x3

Bench Press:
87.5kg x5x2
87.5kg x6x1

Power Cleans:
47.5kg x 3 x 5

Notes:
Squats felt heavy. Really trying hard to keep a good back angle and not 'goodmorning' on the way up. Bench felt heavy too and I was pretty tired by the time I got to the power cleans, although they went okay.

I'm not eating anywhere near as much as I was during my first go at SS. I can really feel the difference - just don't feel as strong as I did before. Going to up the food intake. My first go at SS I had a consultation with JP when I started. I followed his advice and maybe even ate more at times, especially after workouts where I would consume a lot of food. I never felt like I would stall and I just kept putting on weight. I went from 95kg to ~109kg. I suppose I'm just a bit worried that if I go to that level of eating again will I go from 109kg to 120kg? I don't think I wanna be 120kg!! I've been wearing the same pair of jeans for over a month now 'cos I don't have another pair that fits...haha.

Chinup Story cont...
Going as planned. Forearms and inside of elbows are a bit sore but apart from that okay. Did a single chinup last night, got the neck to the bar, was tough though.

[happyfred]

- TODAY'S WORKOUT -

Squats:
95kg x5x3

Press:
60kg x5x2
60kg x7x1

Dead Lift:
125kg x 5 x 1

Notes:
Had to press before squat as all the racks were busy when I got to the gym. Felt a bit more tired doing the deadlift as not much of a break between it and the squat. Squats are getting hard now. I posted a thread on the technique forum and can see that I'm probably dropping a little fast which is causing my knees to move forward at the bottom and I'm losing a bit of balance. Will work on form again during warm up next session.

Here's a link to my last squat set. First couple of reps look okay however the 3rd rep I really lose balance due to knees moving forward at the bottom. Need to control the descent a bit better and try and keep the bar path on the ascent same as on the descent.

http://www.youtube.com/watch?v=lQyDE-5NSLw

[happyfred]

- TODAY'S WORKOUT -

Squats:
97.5kg x5x3

Bench Press:
90kg x5x3

Power Cleans:
50kg x 3 x 5

Notes:
Focused on squat form and applying some of the tips I got from my post on the technique forum. Squats felt stronger than they have for a few weeks so that was positive. I think I'm headed in the right direction with the squats. I've also made an effort to eat more and as a result felt better in the gym.

Here's my second set of five. The camera fell over during the last set so I didn't get it on film.

http://www.youtube.com/watch?v=v_H_oaqG8sk

The dude from last week who was giving me all the advice with my squats started up again with the bench this week. That said it was pretty good as I've never really focused on my bench that much and he gave me some good pointers that I should focus on. He got me centered over the bench and also cued that I should squeeze my shoulder blades more. Although we still had a few points of disagreement. Firstly he told me to setup way further up the bench than I'm used to. I try and setup, as prescribed in SS, with my eyes on the south side of the bar. He told me to come right up. I've gotta admit I don't really understand why Rip says to setup as such. He made the point, and I agree, that you've got further to take the bar off the rack.

Power cleans felt good. The first few sets felt really good and then some of the reps later on were a bit messy. Need to get those elbows round faster.

Chinup Story...
I've been doing the negatives for two weeks now and was hoping to start singles tomorrow. Unfortunately I'm not ready for singles, I'm still only getting them occasionally and often when I try one I only get my forehead to the bar. I've been doing the negatives by using a chair to get to the top and then go down. I didn't want to jump up as it's just a doorway chinup bar and I'm closing in on 110kg so I was nervous it wouldn't hold. However I tried a few and discovered that they are harder that way and I struggle to get two in a row. I'm going to go for 8 single negatives everyday this week with a jump up start. Hopefully that will get me to consistent singles.

Also my arms are starting to feel pretty buggered from all this chinup work. I think it may have had an effect on my bench today. Either way I'm going to keep this up.

[happyfred]

- TODAY'S WORKOUT -

Squats:
100kg x5x3

Press:
62.5kg x5x3

Dead Lift:
127.5kg x 5 x 1

Notes:
Squats felt okay however reviewing the video they don't look as good as the last session. Bar path is not as good. I think I need to find my balance and remember where that is. When the bar starts to come forward of my mid foot I end up losing back angle and goodmorning the weight up. Will work on this on Saturday.

Other lifts were okay. Press is getting heavy now, will order some 0.5kg plates as I'll have to start microloading the bench and press now. Deadlifts are getting heavy too. Still double over hand grip but might need to go alternate grips soon. Started with 2.5kg increases on the deadlift now.

Here's my last set of squats:

http://www.youtube.com/watch?v=sxFvuBrd7sI

[happyfred]

- TODAY'S WORKOUT -

Squats:
102.5kg x5x3

Bench Press:
92.5kg x5x3

Power Cleans:
52.5kg x 3 x 5

Notes:
Overall a good session considering I've been feeling a bit rundown last couple of days. Feel like I may be coming down with a cold.

Did power cleans before squats as the rack was being used. Kinda rushed them to get into the squat rack once it was free, however they were okay. My elbows are a bit sore from all the negative chinups, could feel it during the cleans.

Squats were okay, still working on form. Judging by the videos some reps are pretty good while others not so much. I'm going to keep taking video of my squats as I think that it's helping with my form and keeping me honest. There was a woman squatting next to me who had good form and 5kg more weight on the bar than me! Helps to put my squat weight into perspective and work harder.

Bench was okay, although heavy. I only just got the last rep, had to grunt it up there. Must order the 0.5kg plates now!

Here's my 2nd set, I think form is mostly good in this set.

http://www.youtube.com/watch?v=D3M4JWSiH3U

Here's my 3rd set, not as good as the 2nd with the bar path wavering.

http://www.youtube.com/watch?v=tTYWtfBImv4

I've been eating much better this last week. Not missing meals and increased size of them too. Feel like I'm growing again, my weekend jeans - that I only wear on Saturdays felt much tighter today.

[happyfred]

- TODAY'S WORKOUT -

Squats:
105kg x5x3

Press:
65kg x5x3

Dead Lift:
130kg x 5 x 1

Notes:
Felt good today. Had two days of good recovery and have been eating well.

Squats felt okay however watching the video my forms a little off again. I'm dive bombing the squat which leads to problems in balance and control on my way up. Need to focus on descending slower.

Presses went well. I'm almost in PR territory. I ordered some 0.5kg plates online and hope they come soon. I tried to get a 6th rep in the last set but didn't really get it going. If the micro plates don't arrive before next press day I may be in for a bit of a struggle.

Deadlift was okay. Still using double overhand grip although I did feel it slipping away on the last rep.

Here's a video of my last set - must slow down on the descent.

http://www.youtube.com/watch?v=0LjXJFXCFVg

[happyfred]

- TODAY'S WORKOUT -

Squats:
107.5kg x5x3

Bench Press:
95kg x5
95kg x4
95kg x3

Power Cleans:
55kg x 3 x 5

Notes:
Squats felt okay however reviewing the video I can see that I've still got some improving to do. Descents are still a little too fast I think. I can see that I come down okay however once I bounce the bar deviates forward and I lose the up down bar path.

http://www.youtube.com/watch?v=dbLZ-2RI7OU

Bench was heavy! The 0.5kg plates still haven't arrived so I had to make the 2.5kg increase. I'll give it another go at 95kg and if I make it I'll start with the 1kg increases. If I don't make the weight I'll give it one more go after that before I reset. Hopefully I'll be able to make the weight within the next two bench sessions.

Cleans were okay. Now that it's getting a bit heavier need to focus more on technique.

Chinup story...
Last week or so I've lowered the volume as my elbows were getting pretty sore. I was doing about 4 or 5 negatives everyday. Last few days I've started doing some singles. Currently I'm doing about 2 singles and 3 negatives everyday. My elbows are still a bit sore so I'll keep the volume low but try and do more and more singles everyday. I think that once they get a bit easier then my elbows will get better, at the moment though every single and negative is close to a max effort.

[happyfred]

Missing workouts makes you weak and fat!
- TODAY'S WORKOUT -

Squats:
110kg x5
110kg x4
110kg x3

Press:
67.5kg x5
67.5kg x4
67.5kg x4

Dead Lift:
132.5kg x 5 x 1

Notes:
Missed Saturdays workout due to work Xmas party on Friday night. Ate a tone of good food although also had a bit to drink. Wasn't in any shape to lift at 12 noon on Saturday. I hate missing workouts although it looks like due to more Xmas stuff and the gym closing for the public holidays I may miss a few more in the next few weeks.
That said I moved Tuesday's workout to today, Monday, as I may have work commitments tomorrow.

Squats were heavy and I just didn't 'feel it' today. Still trying to find my grove with my technique and today I just couldn't get it. Felt like I was really 'good morning' the weight up today and it was tough. Very busy in the gym and I didn't get a video of my squat. I'll be doing 110kg again next workout. Feel a bit down about this mostly because I weighed myself before the workout and I'm at 112kg now. That's about 4kg in 3 weeks. I've never been this heavy and it's a bit freaky but what's most disturbing is that I keep putting on the weight I'm still not even at body weight squats for reps.

Still no micro plates and had to go up 2.5kg on the press. It was hard but I feel I should be able to get it next workout.

Deadlifts starting to feel heavier, changed to alternate grip on last 2 reps.

[gamedog]

Ahhh the holidays... There's nothing in the world more likely to fuck up our progress than the holidays LOL It's hard, maintaining momentum under the threat of office parties, family parties and gym closures. I feel you. It sucked not being able to get to the gym the day after Thanksgiving. But no worries dude, you're gonna be just fine :-) Take it as it comes and hit the gym when it's open and you can and plan accordingly. One missed workout or one shitty one due to a hangover isn't gonna screw things up too badly. You've been doing well, and just keep it up the best you can! Good luck!

[happyfred]

Thanks for the encouragement gamedog. I've been following your log since before your first reset and it's one of the few I follow and look forward to your updates. Hoping I can do as well as you!

[happyfred]

- TODAY'S WORKOUT -

Squats:
110kg x5x3

Bench Press:
95kg x5
95kg x5
95kg x2

Power Cleans:
57.55kg x 3 x 5

Notes:
Haven't been feeling the best lately. It's been busy at work and I've had a few Xmas things to attend to. Nutrition - quality and quantity - hasn't been what it normally is. Felt shitty all week. That said I got a burst of energy this afternoon before going to the gym and didn't feel totally horrible in the gym. I was actually thinking about just going and working on squat form today, I was feeling so ordinary before, but managed a proper workout.

Squats are feeling heavy. My form is breaking down because of it. It's hard to know what to do. I did some light squats at the end of my workout to focus on form and they were good, so I know I can do a good squat. I'm thinking I will push on for a bit longer and when I reset I'll have the chance to work on form again.

Bench was looking okay, as I got the first two sets, however the 5th rep in the second set really took all I had. I didn't have much left for the last set. I'll give this weight one more go and if I don't get it I'll reset.

Power cleans were good. Starting to feel like it's a little bit heavy but got all the reps with good form.

Here's is my second set in the squats, I stuffed up the video of the last set. Form is not great but I will push on for now and try and fix it up as I go.

http://www.youtube.com/watch?v=vJhjhaPxXNs

[happyfred]

YNDTP son!
- TODAY'S WORKOUT -

Squats:
112.5kg x3
100kg x5
100kg x5

Press:
67.5kg x5x3

Dead Lift:
135kg x 5 x 1

Notes:
The squats really sucked. Not sure where to start. Had to work on the weekend so missed my Saturday workout. Last two weeks I've only had two sessions, each week, and it'll be the same this week and next due to the holidays. I've gotta be honest, I've NDTP the last two weeks. As I've missed workouts I've been eating less and most days I've just been having my three solid meals. Furthermore I'm just not sure about my squat form and seem to be trying new stuff every session. I lack the confidence in my form. Anyways, I need a plan to move forward with this shit.

I'm happy I got my press sets done though! I think that's a PR for me. My old log book is back in Oz. The last rep of the third set felt like I was stuck in the middle part of the lift for about 30 seconds, just fighting to lock out. I would like to have the same tenaciousness and aggressiveness in my squats.

Deadlifts were heavy, last rep was hard. I think I'm keeping my lower back in extension but I'm sure my upper back is not tight. I should video these.

The plan..

Ok, so in my mind I'd planned on doing the following when I started this go at SS six weeks ago. I thought I would continue on this traditional SS schedule until my squats stalled and then I would switch over to the Greyskull Linear Progression. Only thing is that I'd hoped that my squats would be around 125-130kg region and not 110kg. I'm thinking I'm going to have to take a dose of humility, suck up the fact that my squats blow and start on the Greyskull LP sooner than I would have liked.

The next two weeks are buggered due to the holidays so I think I'll start on the new program first week of the new year. Until then I'll work hard on my squat form and continue with my other lifts as best I can. Looking back in my log the last time my squats looked solid was at 97.5kg.

[gamedog]

Infrequency, and not eating enough caused the squats to suck. NO worries, just deload after the holidays, eat more, ramp back up and start crushing it again.

[happyfred]

I'm not an experienced lifter but from what experience I do have I know how important food and sleep are. When I'm doing these things right I feel like I can just keep progressing. I notice from your log, gamedog, that you take these things very seriously and I'm sure that they are in a big part due to your good progress. There's a reason why the first thing people on this blog ask is 'how much are you eating?'.

[gamedog]

I'm not an experienced lifter but from what experience I do have I know how important food and sleep are. When I'm doing these things right I feel like I can just keep progressing. I notice from your log, gamedog, that you take these things very seriously and I'm sure that they are in a big part due to your good progress. There's a reason why the first thing people on this blog as is 'how much are you eating'.

Indeed, these are serious matters, the eating and the sleeping, but not just for weight-lifting you understand, but for proper management of life in-general.

Believe me, my eating has run the gamut from being a Clean-Eating-Clean-Food-NAZI, to Eat-Every-Thing-In-Sight-No-Matter-What, and back again LOL And it's the same, for sleeping...

Eating enough of the right kind of food is the way to go, and sleeping at least 8 solid hours a night is too.

I find that with enough good food and enough good sleep, I feel better in a general way. My mood is better, I feel better physically, and I can recover from working hard in the weight room.

I find that avoiding things like bread and sugar help me feel better, too. Plus, they allow me to eat more protein and veggies whilst burning fat, too.

Here's a typical Training Day eating schedule, that I do:

6AM: Protein shake

9AM: 4 Hard-Boiled Eggs, 1 cup oats in 1 cup milk, 2 cheddar cheese sticks, 1 cup pistachios, 1 banana

12PM (post-workout): Protein Shake

3:30/4PM: 3 large pork chops, big spinach salad, 4 tablespoons extra-virgin olive oil

7:30 PM: Porterhouse steak, big spinach salad

10PM before bed: 5 scrambled eggwhites

...That right there is typical eating for me, on training day. If it's not training day, I don't eat the oats and milk with breakfast, and have more cheese or nuts instead (usually cheese).

I like this eating plan a lot. I still get hungry BUT I'm not sore all the time and my blood sugar doesn't spike. PLUS, I never get heartburn anymore ;-) And that is a BIG bonus!

Eat eat eat, but eat the right kind of food. 300 grams of protein per day. All the water you can drink. All the sleep you can get. It's the only way to go.

[happyfred]

Gamedog, your diet is pretty low carb. Have you felt any difference in your training with the low carb as apposed to when you ate more?

Reason I ask is that before I started SS I was eating Paleo, which is lowish carb by default almost, and felt great but I wasn't doing linear progression. When I started on SS I had a consult with JP and he got me onto 300gm protein too but also a lot more carbs than I was used to. I found the carbs really helped with energy (obviously! haha) when training.

Now that I'm kinda at a point where I don't really wanna put on any more weight I'm thinking about dropping the carbs to pretty much just training days - not too dissimilar to your diet.

[happyfred]

Haven't updated my log last couple of weeks, however only had two sessions each week, due to all the holidays. I've reset most of my lifts and really working hard on squat form.

As I posted earlier I'm going to do the Greyskull Linear Progression starting today. That said I'm going to move my log over to SV. I like hanging out here but will keep my log over there.

Happy new year - and may your squats be deep!