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Thread: Deludeddrummer SS log (advice appreciated):

  1. #1
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    Default Deludeddrummer SS log (advice appreciated):

    • starting strength seminar april 2024
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    So I've been doing SS for 3 weeks now. I can already see some good results, so I'm excited to see how far I can take it. A friend got me interested in rugby two years ago and I absolutely love it. So I'm hoping this will get me to the next level. I know that I'm starting way too late to be the best rugby player around, but that's not going to stop me from trying.

    Some specs:
    Age: 25; Height: 6'2"; Starting Weight: 191.7 lbs; Current Weight: 205.0 lbs;

    I have a few concerns, mostly about when to taper off the 10lb jumps to 5lb jumps. I think it's soon, but I'm not great at reading what my body is capable of. I don't want to hurt myself, but I also want to take full advantage of this adaptation period.

    I've peppered in extra leg exercises in the beginning because I felt they were holding my squat back. I've also been inserting light power cleans so I can learn the form before I start phase 2.

    My distinction between pistol and barbell squat is the depth. Pistol being ass to grass and barbell 90 degree knees. Not sure if that's common terminology.
    Last edited by deludeddrummer; 06-02-2017 at 06:33 PM.

  2. #2
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    Default

    Delude,

    I'm a newbie also (about three weeks, too). I'd recommend getting with a SS coach. I did it from the start, and he's been great...answers all my questions, very knowledgeable, etc.

    jb

  3. #3
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    Default 3 Weeks of Training Data

    Format: | Sets | Exercise | Weight | Reps |

    5/15/2017:
    2 Pistol Squat 185 4
    2 Barbell Squat 185 7
    2 Pistol Squat 135 10

    Back started cramping up. Maybe a little too greedy with the weight given my 6 month break from lifting. Prevented me from completing training today.

    5/16/2017:
    3 Seated Leg Press 275 6
    5 Machine Chest Press 100 7
    3 Seated Deadlift 235 9
    3 Hip Abduction (Out) 265 5
    3 Hip Abduction (In) 245 4
    3 Machine Shoulder Press 70 9

    Some assistance training due to back cramping and to recover ACJ injury.

    5/18/2017:
    1 Barbell Squat 135 10
    1 Barbell Squat 155 11
    1 Barbell Squat 165 10
    2 Straight Leg Deadlift 165 10
    1 Deadlift 205 9
    1 Deadlift 205 10
    1 Barbell Squat 185 10
    1 Barbell Squat 225 5

    Timid at first with squatting, but my squat is back up where it was 5 months previous.

    5/19/2017:
    4 Seated Leg Curl Machine 135 7
    3 Arnold Dumbbell Press 35 7
    4 Machine Shoulder Press 55 9
    3 Machine Chest Press 95 10
    2 Power Clean 45 20
    2 Power Clean 65 15
    1 Power Clean 95 10

    Quick assistance and form training day. First time practicing power cleans.

    5/22/2017:
    2 Pistol Squat 225 5
    1 Pistol Squat 245 5
    2 Deadlift 135 6
    2 Deadlift 225 5
    1 Deadlift 285 3
    5 Power Clean 105 5

    5/24/2017:
    1 Pistol Squat 45 5
    1 Pistol Squat 135 3
    1 Pistol Squat 225 5
    2 Pistol Squat 245 5
    1 Pistol Squat 255 5
    1 Deadlift 135 5
    1 Deadlift 255 5
    1 Overhead Press 75 12
    2 Overhead Press 95 7
    1 Overhead Press 105 3
    1 Deadlift 295 5
    2 Krocodile Row 70 8
    1 Flat Barbell Bench Press 95 10
    1 Flat Barbell Bench Press 115 8
    3 Flat Barbell Bench Press 135 7

    First day with press, shoulder injury still weak, but getting stronger.

    5/26/2017:
    1 Pistol Squat 255 3
    1 Pistol Squat 265 3
    2 Pistol Squat 255 5
    3 Overhead Press 95 5
    1 Power Clean 75 3
    1 Power Clean 95 3
    2 Power Clean 115 3
    3 Power Clean 125 4

    Little to greedy with squat weight. Press is still weak.

    Assistance Work:
    2 Seated Leg Curl Machine 175 5
    2 Seated Leg Press 305 6
    3 Hip Abduction (Out) 265 6
    3 Hip Abduction (In) 245 7
    4 Glute-Ham Push Back 190 8


    5/30/2017:
    1 Pistol Squat 225 3
    2 Pistol Squat 265 5
    1 Pistol Squat 265 4
    1 Flat Barbell Bench Press 65 7
    3 Flat Barbell Bench Press 165 5
    1 Deadlift 285 7
    1 Deadlift 305 3

    Excellent form on all lifts today. Was able to engage hamstrings properly during squats and deadlifts. Makes a HUGE difference.

    6/2/2017:
    1 Pistol Squat 245 4
    1 Pistol Squat 265 3
    1 Pistol Squat 275 4
    2 Pistol Squat 275 3
    1 Pistol Squat 265 5
    1 Overhead Press 65 5
    1 Overhead Press 110 3
    2 Overhead Press 100 5
    1 Deadlift 315 4
    1 Power Clean 65 3
    2 Power Clean 115 3
    2 Power Clean 125 3
    2 Power Clean 115 3
    2 Power Clean 65 3

    Form was crap today. Caught myself looking down during both the 275 pistol squat sets and the Deadlift set. Hurt my lower back (Lumbar) as a result. Need to be more serious about rest. 275 squat weight was slightly heavy, but would have been doable with proper technique. 315 deadlift may have been a little premature could be shitty form though. Should probably set aside a day or two to do high-rep/low-weight training to commit correct form to muscle memory.

  4. #4
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    Quote Originally Posted by jbinky View Post
    Delude,

    I'm a newbie also (about three weeks, too). I'd recommend getting with a SS coach. I did it from the start, and he's been great...answers all my questions, very knowledgeable, etc.

    jb
    Hey Jb,

    Thanks, I'll definitely look into that!

    Dd

  5. #5
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    "Pistol" to most people is a one-leg squat, sometimes weighted with a kettlebell as popularized by Pavel Tsatsouline and done somewhat more poorly in Xfit.

    Squatting to proper depth with a barbell on your back is just a "squat". The term "Back squat" is something that always bothered me about CF. That and "squat clean"-- a full clean is just a "clean".

  6. #6
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    Quote Originally Posted by Itchysoles View Post
    "Pistol" to most people is a one-leg squat, sometimes weighted with a kettlebell as popularized by Pavel Tsatsouline and done somewhat more poorly in Xfit.

    Squatting to proper depth with a barbell on your back is just a "squat". The term "Back squat" is something that always bothered me about CF. That and "squat clean"-- a full clean is just a "clean".
    Thanks for the clarification! I'm definitely not doing one-legged squats at 275...

  7. #7
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    Welcome, drummer!

    Quote Originally Posted by deludeddrummer View Post
    I've peppered in extra leg exercises in the beginning because I felt they were holding my squat back. I've also been inserting light power cleans so I can learn the form before I start phase 2.
    The coaches on this site (I'm not one of them) recommend against adding anything to SS except maybe some curls or chinups at the end.
    Increasing weights 3x/week gets *really hard* really fast, recovering between sessions becomes a challenge.
    SS is a high-intensity short-term program for people who are still well below their max potential strength, you run it for 3-6 months and then switch to a program with slower weight progression that's customized to your goals.

    My distinction between pistol and barbell squat is the depth. Pistol being ass to grass and barbell 90 degree knees. Not sure if that's common terminology.
    Here's what "squat" means in the SS book, and to most people on this site:
    The Squat - A Word on Depth

    Elsewhere on the internet, this might be called "low-bar back squat with medium stance width, to below parallel". This is similar to how most raw powerlifters squat in competition.

  8. #8
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    6/05/2017:
    1 Squat 245 4
    3 Squat 255 5
    3 Flat Bench Press 170 5
    1 Power Clean 70 3
    1 Power Clean 125 3
    4 Power Clean 135 3

    Fixed squat form today by focusing on keeping neck in neutral position. 255 was pretty easy when the form was correct. Could probably jump back to 275 on Wednesday, but I might only go 265. We'll see how I feel.
    Lumbar feels better since strain last Fri, but still nagging at me. Probably the first power cleans I've done correctly the whole way through. 135 was definitely a struggle towards the end. Knees feel a little weak. Arms are heavy...
    Last edited by deludeddrummer; 06-05-2017 at 02:10 PM.

  9. #9
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    Quote Originally Posted by cwd View Post
    The coaches on this site (I'm not one of them) recommend against adding anything to SS except maybe some curls or chinups at the end.
    Increasing weights 3x/week gets *really hard* really fast, recovering between sessions becomes a challenge.
    SS is a high-intensity short-term program for people who are still well below their max potential strength, you run it for 3-6 months and then switch to a program with slower weight progression that's customized to your goals.
    Yeah, I read that too. But it was at the beginning of the program when I was doing well under what I knew I could do. So while I was getting comfortable under the bar again, I was doing side leg exercises to build some muscle. So my legs wouldn't slow my progression down later on.

    Here's what "squat" means in the SS book, and to most people on this site:
    The Squat - A Word on Depth

    Elsewhere on the internet, this might be called "low-bar back squat with medium stance width, to below parallel". This is similar to how most raw powerlifters squat in competition.
    Yeah, I have no idea where I got pistol squat = ATG haha. I guess I'll just call it a squat and specify my depth if it's not ATG.

  10. #10
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    starting strength coach development program
    deludeddrummer, I'm doing something similar to you with similar weights where I back up to something comfortable and learn low bar form. What I'm figuring out is that with low-bar there's maybe not than much room between proper depth and so low that lumbar rounding is inevitable-- there is only one proper squat depth with this style. Much different than something like a front squat which you can use to mop the floor with your ass.

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