Drakker's Log

[Drakker]

Hi all,

Today I will be starting my third attempt at 'Starting Strength'. This log is to keep me accountable and actually get a community behind me for support, advice and critique!

I aim to post short factual updates with maybe a larger post at the end of the week around nutrition and my thoughts on the week. I'm happy for any advice or guidance at any point on this journey though.

I am 28 years old and weighted in at 185lbs this morning. Last bodyfat was around 15% on 04/04/17 but I weighted 178lbs at the time and I've been sedentary for last month.

I say it is my third attempt but the first go round was relatively short lived and without any real commitment.

My second attempt was the back end of last year - I haven't got the numbers to hand but I began to have aggravation around my lower back which lead to me stopping.

This time around I'll be starting properly AKA with an empty bar adding 5kg until bar speed slows. I'll take videos for critique (if anyone can let me know preferred angles that would be a great start).

Today is Day A: Squat, Press and Deadlift.

[Drakker]

15/05/17
Squat 3 x 5 x 55kg (121lbs) - 7/10 RPE but felt bar speed drop on 4 and 5 rep.
Press 1 x 5 x 30 kg, 1 x 5 x 35kg, 1 x 5 x 30kg (66lbs) - Got a bit ahead of myself. 30kg was 6/10 but 35kg was 8/10 so had to drop back.
Deadlift 1 x 5 x 70kg (154lbs) - 7/10 RPE but back was feeling it after the squats and difference to my normal DL technique.

On course for 2726 calories at 189 PRO/207 CHO/128 FAT.

[Drakker]

Calories 3017. 227 PRO/268 CHO/FAT 117. Included one pint of milk (1/4 GOMAD?) don't think I'll be doing much more pints of milk than this a day but we'll see.

found my old numbers:
Start 29/08/16 around 75kg BW (dabbled with intermittent fasting...oops) Squat: 50kg, Press 30kg, Bench 40kg, Deadlift 60kg.
Finish 08/10/16 around 82kg BW. Squat 85kg, Press 40kg(missed last rep), Clean 50kg, Bench 52.5kg, Deadlift 100kg (was doing 3 x 5 DL since 04/09/16 for some reason) and 4 chins.

I was travelling a lot with work and training fasted generally with around 6/7 hours sleep. Not hard to see why my numbers weren't what they should be and my back started to go.

I'm just uploading Monday's videos - they may end being posted with tomorrow's session but I'll post links as soon as I can.

[Drakker]

Session 1 link - SS 15/05/17 Day 1 - Squat 1 - YouTube

[Drakker]

17/05/17 BW 183lbs.

Used the app for this workout:
Squat 3 x 5 x 60kg (132lbs) - 6/10.
Bench Press 3 x 5 x 50kg (110lbs) - technique issues here more than the weight 8/10.
Deadlift 1 x 5 x 75kg (165lbs) - The app only increased this by 5kg but it will prolong the progression so I'll stick with the app 7/10.

Session 2:
SS 17/05/17 Day 2 - Squat 1 - YouTube

Calorie 3083. 190 PRO/244 CHO/151 FAT.

[Drakker]

Spent a bit of time looking on the technique thread and all I can think is "oops". I'm almost embarrassed by the above videos I've posted.

Tomorrow I'll be focusing on technique whilst the weights aren't a real struggle and I'll start recording videos at better angles and height for the form check forum.

[Drakker]

18/05/17 - 3075 CALORIES/154 PRO/253 CHO/131 FAT - No DOMs but that is probably because the weights are still light.

19/05/17 - BW 82.6kg - Used app warmup and focuses on technique.
Squat 3 x 5 x 65kg - Getting the bar lower made these super easy 5/10.
Press 3 x 5 x 32.5kg - Technique is horrible on these but may be because they're relatively light 7/10.
Deadlift 1 x 5 x 82.5 - these felt the best so far. No back ache at the time or today 6/10.
Somewhere in the region of 4000 CALORIES/246 PRO/301 CHO/154 FAT but I was drinking and my main meal wasn't easily macroable (that's now a word).

Posted videos of all the above to technique forum but comments have been made its better to wait for heavier weights before asking for feedback:
SS lifts form check

The app is now telling me as I've hit body weight deadlift to start rotating in the cleans. Seems a week or two too early but what are others thoughts?

[Drakker]

22/05/17 BW 85.2kg
Didn't do a big post over the weekend as it was my birthday weekend. I also didn't count my macros for the same reason - I was conscious and tried to eat a lot though.

Session 4
Squat 3 x 5 x 70kg - Felt good! I've posted a video to the above form check post but not squat recorded! The bar speed felt good and I think the technique is improving. I'll stick out 5kg (10lb) jumps here and reassess Friday. 6/10
Bench 3 x 5 x 52.5kg - I rushed the warm up as someone jumped in but they finished in time for my worksets. These felt easy but my balance is terrible until the third set that just seemed to click. 2.5kg (5lb) jump Friday 7/10.
Deadlift 1 x 5 x 90kg - Ignored the apps idea to add power cleans so early because I was deadlifting bodyweight as I can jump 7.5kg Wed and Fri this week without any real trouble 7/10.

Macros to follow as I'm looking short as it stands!

[Drakker]

Macros:
22/05/17 2841 CAL/216 PRO/225 CHO/115 FAT
23/05/17 3489 CAL/209 PRO/311 CHO/140 FAT
24/05/17 3386 CAL/229 PRO/275 CHO/143 FAT

Today was Session 5:
SS lifts form check

Squat @ 75kg - I focused on hip drive thanks to help from Mattlifts. They felt easier but the speed dropped so that was my last 5kg/10lb progression. 7/10.

Press @ 35kg - Focused on locking the knees and using hips. I'm struggling with these although the weight felt good and speed felt good but slowed on last set. 7/10.

Deadlift @ 97.5kg - Deadlift felt good! I'm really tempted to try one more 7.5kg/15lb jump but I think it's best to drop that to 5kg/10lb and introduce the Clean to milk it some more.

Thoughts on the programming element welcome!

[carson]

Welcome. What is your height?

As a young fellow starting power cleans is probably not too early. We have some coaches in Europe. Check out if there is one near you. If there is checking in with a certified SS coach is a good idea.

You noticed that some of your technique was off a bit. I did as well. Do you have the books?

Keep up the good work.