Is this typical?

[mikemoos]

Is this typical?
I am following the phase two program of starting strength. I have noticed that my first workout of the week is much harder than it should be (resulting in missed reps and flat out feeling like dog shit). It is also followed by a strong case of doms in the posterior chain. Workout #2 is a better workout but still a struggle working through the doms. Workout #3 is great! I wish all workouts felt like #3. Also, I have no doms afterwards. This happens week after week. Taking those two days off to rest seems to do a number on me. I don’t have a job that is physically demanding and I don’t over exert myself on rest days.

10 years ago I followed this same program to a t, just as I am now. It was great. I added 200lbs to my squat and deadlift in 6 months. But I had the same issue then as I do now. Life got in the way of continuing my strength training back then, but I am back at it again.

Is this typical? Is it possible to have every workout feel like the third workout of the week? I tried searching the forum before posting but could not find anything that pertained to my issue. Any input would be greatly appreciated. Thank you.

I’m 40, 6’1”, 255lbs
4,100 clean calories a day
Average 7 hrs sleep

[AndrewLewis]

We're going to need some clarity here. Are you doing Monday - Heavy, Wednesday - Light, Friday - Heavy? Is that what you mean by "Phase 2"?

[mikemoos]

Monday- day A
Wednesday-day B
Friday- day A

I’m increasing by 5 lbs every workout.

[j410s]

Rip addresses this somewhat: The First Three Questions | Mark Rippetoe

Just addressing some obvious stuff:

1. You sleep 7 hours on average. Do you snore? Do you wake up often? What is your sleep hygiene?
2. You say your 4,100 calories are clean. What is clean?
3. You shouldnt be getting DOMs after the first few workouts. If you are, you are either not doing the program or you aren't telling the truth. See: Soreness, Training, and Practice | Mark Rippetoe

Can you clarify these things as well? It'd probably help the coaches, anyway.

[mikemoos]

j410s, thank you for taking the time to attach the links and reply.

Link-Rips First 3 questions:
1)I am resting 4-6 mins between sets.
2) 5 lb jump on squat, bench, PC.
10 lb jump on deadlift. About to start 5 lb jump.
2.5lb jump on press.
3) 4,100 calories

1 hour Before workout
1cup dry oatmeal
2 scoop pea protein powder
1 banana
30 mins b4 workout-Pre workout supplement

Post workout
1cup dry oatmeal
2 scoop pea protein powder
1 banana
2 tblsp peanut butter

Lunch
1 cup cooked quinoa
168g hi protein tofu
84g tempeh
2tblspn nutritional yeast
2 tblspn hemp hearts

Dinner
1 cup cooked quinoa
168g hi protein tofu
84g tempeh
2tblspn nutritional yeast

Snack
1 cup protein granola
1 cup dry oatmeal
2tblspn peanut butter
2 scoop pea protein powder
1cup high protein soy milk

Your 3 questions
1) I snore but I usually can’t tell that I am. I wake up a few times in the night. At least two times to piss and a couple times my dogs/wife/daughter wake me up. Fall asleep at 10pm and wake at 5am on workout days, 10pm to 6:30/7:00 on non workout days.
2) listed my typical diet above. I usually eat the same thing every day.
3) I get posterior chain doms after my first workout of the week and not the rest.

My program numbers from last two workouts:
Day B - Wednesday
Squat- 3x5 of 285lbs
Bench 3x5 of 270lbs
Power clean 5x3 of 100lbs (trying to get better at my form)

Day A - Saturday (today)
Squat- 3x5 of 290 lbs
Press- 3x5 of 117.5 lbs
Deadlift - 1x5 of 355 lbs

Was up to 355 on my squat but had to reset twice.
Was up to 300 on bench but just reset.

[Mark Rippetoe]

Your protein intake is the problem.

[mikemoos]

My current protein intake is 300g. I’ll bump it up to 380.
Thank you for your input Rip.

[Mark Rippetoe]

Your current protein intake is of shit quality. Not all protein is the same. Obviously a religious decision. Carry on.

[Roy Thomas]

My current protein intake is 300g. I’ll bump it up to 380.
Thank you for your input Rip.

Keep it the same if you need, but add 6-12 eggs and you shouldn't be sore.

[Jovan Dragisic]

Deadlift - 1x5 of 355 lbs

Was up to 355 on my squat but had to reset twice.
Was up to 300 on bench but just reset.

Assuming that you didn’t reset the deadlift, this would mean that you were squatting more than you were deadlifting. You have a good deadlift to squat ratio now, but you can probably push the deadlift mich higher quickly. This is assuming you were doing a proper squat at 350. Also, your bench is really close to your squat. Did you bench before?