TheFatDinosaur´s Training Log

[TheFatDinosaur]

Hello guys, I´m Marco aka the fat dinosaur. I would like to share with you my future progress. Let me introduce myself and put all of you in context in order to receive some of your advice while I begin doing SS. (I´m Argentinian so don´t expect me to talk English perfectly )
I´ve been lifting for about a year and a half, a year ago I began to do StrongLifts 5x5 and got to:
Squat (High bar) 100kg 5x5 (220lbs)
Bench & Rows 85kg 5x5
DL 130 1x5
OHP 45kg 5x5

The week after I got there, I took 3 weeks off for personal concerns, after this my ego made me enter to the gym and use the same weights and my lower back got injured squatting. Since then I´ve been struggling with it and finally I can say that I´m no longer injured.
My current weight is 170lbs (17yo) and my marks are:
Squat 5x5x150lbs (Low bar) repmax= 188lbs(aprox, not adapted)
Bench & Rows 3x5x165lbs repmax=190lbs (aprox)
DL 1x264lbs
OHP (Idk)

I have a couple of questions to ask now that you are aware of my current situation...

1. What weights should I begin with? I've been doing bench press & rows (also progressing) the last two months but I´ve been using machines for lower body.

2. What phase should I start with?

3. Any recommendations?

[carson]

Welcome. What is your height? Do you have the books for SS? Online coaching may be helpful to you.

I note that you are still doing 5 x 5 on the squat or was that a mistake?

[TheFatDinosaur]

No, I don´t have the book (yes, i will buy it), I´m 5.8ft tall
I´ve been using machines for maintaining leg strength and also I did a linear progression in hypertrophy ranges to regain some of the bench and rows strength, this for the last two months. Before this i tried to do SL again but once I got to 70kg 5x5 (squat) I realized that I was not able to keep adding weight. Last week I went in, measured my marks again and got the current marks I wrote up there.

[carson]

5 x 3 is the preferred set, not 5 x 5.

[TheFatDinosaur]

I know, it was just to have an idea before starting the program.

[carson]

It's good to see a young man getting strong. I wish such a program existed when I was your age but that was 53 years ago.

[TheFatDinosaur]

Thank you.
Here's the first workout:
W1d1
Squats 65lbx5x3
Ohp 45lbx5x3
DL 132lbx5x3
Weights felt VERY light, reminds me to the first workouts done with SLifts. I suppose it's part of the process...
Also did 3 sets of weighted chinups + 3 sets of weighted dips.

[TheFatDinosaur]

W1d2
Squats 75lb/ 35kg
Bench 110lb/50kg (I was already benching with much more weight and volume so it felt also so light)
Dl 155lb/70kg.
All the lifts felt very light but now I'm much more focused on building a good tecnique.

[TheFatDinosaur]

Here's what I did on friday (W1D3):
Squat 5x3 40kg/85lb
Press 5x3 22,5kg/55lb
Dl 5x1 80kg/175lb

All the lifts felt light, the tecnique starts to feel more "natural".

[misspelledDino]

You might consider 20 pound jumps on your squats for a few sessions. Given your size and prior lifting experience, I think you may have started a bit too light.