Slowjoe's Second Go

[slowjoe]

Howdy,

Had a thread here before (http://starltingstrength.com/resourc...ad.php?t=18358 if you are interested.) Went through a couple of cycles (Autumn 2010, and Autumn 2011). I'm going to have another go.

BW (2012-3-23): 108/238
Height: 6ft
Age: 43

PBs:
DL: 220/484x1 (2010)
Back Squat: 190/418x1 (2010)
Front Squat: 140/308x1 (2010)
Bench Press: 120/264x 1 (2011)
OH Press: 70/154 (pre SS, probably 2009)
Power Clean: 102.5 (pre SS)
Strict chinups: 10

Goals:
DL: 250
Back Squat: 230
Bench: 150
OH Press: 100
Power Clean: 150
Chinups: +20kg x 15

It is entirely likely that I might not manage any of these, but I'm aiming reasonably high. As always, any comments or questions are especially welcome.

[slowjoe]

Warmup:
Assemble power rack.
3 x 3 chinups

Hanging power cleans:
20/44 x3
40/88 x3
50/110 x3
60/132 x3
70/154 x3
72.5/159x3
75/165 x3
77.5/170x3x3

Press:
20/44 x5
30/66 x5
40/88 x5
45/99 x5
50/110 x5
52.5/115 x5
25/55 x20

Chest-to-bar Chinups
4 (failed last rep.)

No squats because I ached from yesterday.

[Tad_T]

Welcome back!

[hbriem]

Welcome back Slow.

[slowjoe]

Cheers guys.

Good to have Tank and Helgi in on page one.

I got a good feeling about this log...

[slowjoe]

No warmup. Got home late from work, and jumped straight into it. And right from the beginning, my back was tight.

Back Squat:
20/44 x 5
60/132 x 5
90/198 x 5
120/264 x 5 x 3

Big reset. I hit 150 x 5 x 3 my "last" workout as a member of a globo gym at the end of Feb. But I've been reading SS and the forums more carefully, and I'm not sure I've ever had a hamstring bounce. I'm going to work on form for the first week or two, Expect a video on Saturday. Once the form is dialled in, I'll start kicking on up at 5kg a workout.

I have tight left shoulder (specifically, a pinching near where the top of the pec morphs into a shoulder muscle) which means that I wind up leaning back on most sets of presses. I tried rolphing myself between sets today, along with some PNF stretching. Seemed to respond. We'll see.

I had dreadful progress with press on previous attempts with SS. "The plan" is to stick on 1 set of 20 each pressing workout. I forgot to do it tonight

OHS
20/44 x 3

Slowjoe Snatches (TM)
(aka sorta-kinda half snatches followed by complete OHS)
20/44 x 3
25/55 x 3
30/66 x 3
35/77 x 3

Well within my capability. I'll increase this by 2.5kg a week, and see where I can get to. Hopefully I'll have bought bumper plates by the time I'm looking at dumping a decent weight.

[Tad_T]

I just got me a set of bumper plates. I've always wanted some. I like 'em.

[slowjoe]

Videos slightly delayed because I had a cold thurs-sat.

Squats:
20/44 x 5
60/132 x 5 (http://www.youtube.com/watch?v=nhy8jKdwvS0)
100/220 x 5 (http://www.youtube.com/watch?v=cDDt6jX-wbs)
130/286 x 5 x 3 (http://www.youtube.com/watch?v=-d4_MFIjnjA and http://www.youtube.com/watch?v=Bz_ugrsTBc4)

I get the feeling my knees travel too far forward. Also, in the absence of globo-gym mirrors, I tilt to the left slightly. That's a bit odd, because in the globo gyms, I used to tilt to the right every time I noticed.

Also, noticed that this weight bent my new cheapo bar. FML.

Press
20/44 x 5 x 2
40/88 x 5
50/110 x 5
57.5/126 x 5 x 3

Had to do two warmup sets, because for the first, I simply couldn't lock out. 5 minutes self-rolfing helped. I think I'm going to microload from here out. Also, forgot to do my set of 20, which annoys me.

Power Cleans
20/44x 3
40/88 x 3
50/110 x 3
60/132 x 3
70/154 x 3
80/176 x 3,3,3,1

Form disappeared on the work sets from the first rep. Very disappointing. I kept cleaning into press-grip, rather than rack. Next time, I think I'm going to ramp up in 2.5kg jumps, and try to keep form.

Annoying

Chinups
BW x 4 x 5

[Tad_T]

I'm not sure that your knees are that big of an issue. The way the light comes over your garden wall and the dark pants makes it difficult to say for sure.

Your depth is close. You are right at parallel. You could stand to go about an inch / a couple of centimeters lower.

That is a very nice power rack. I'm envious.

[slowjoe]

I'm not sure that your knees are that big of an issue. The way the light comes over your garden wall and the dark pants makes it difficult to say for sure.

Your depth is close. You are right at parallel. You could stand to go about an inch / a couple of centimeters lower.

That is a very nice power rack. I'm envious.

Thanks.

Power rack was bought off Ebay from a hospital gym for £180. Bargain!