9/27/19
Squat: 245 ***Had a painful, deep, sore ache in right hip area after finishing. It gradually improved over a few hours, and felt almost entirely gone by the following Monday.
Bench Press: 130
Deadlift: 235
WEEK 5
9/30/19
Squat: 250 ***Ache returned, did some reading and made a plan to monitor form much more closely next time.
Press: 85
Deadlift: 240
10/2/19
Squat: 255 ***Used an upright dumbbell to stand in as a block of wood to see if my knees were sliding forward during warmups and worksets. Didn't seem like it, but I noticed a little
kneecave as the weight increased so I focused on KNEES OUT and the soreness was much more mild, faded more quickly, as was almost completely gone the next morning.
Bench Press: 135
Power Clean: 95
10/4/19
Squat: 260 ***Continued to focus on KNEES OUT and soreness was present but much less than before.
Press: 90
Deadlift: 245 ***Just barely managed to get 1x5 here, and only with a longer 10-15 second rest between the last few reps.
WEEK 6
9/25/19
Squat: 265 ***Soreness came back stronger. Didn't just feel it after, but felt the ache start up during 2nd set when I was descending. Just barely made 3x5, not sure if it was the soreness of just close to failing.
Bench Press: 140
Power Clean: 105
Chin-Ups: 3 sets of who the hell knows I did them in between my cleans and think I strained my neck like an asshole.
The biggest thing I'm trying to do is get at least some face-time with a SSC. I reached out to everyone in the ATL area, so we'll see. I'm not sure what to do about the hip ache related to squatting. I was planning on deloading about 10%, really focusing on form and seeing if I had issues as I worked my way back up. Totally aside from the ache, I'd like to have some feedback from a SSC on all my lifts.
10-09-2019, 10:57 AM
Jared_T
Welcome to the logs and SS NLP.
You’ve made great progress so far. Until you get a coach in person, use some video form checks on reddit, Facebook or this site to get feedback.
I use the SS app too. It’s great.
In regards to the ache, do you use proper squat shoes? You may be trying to keep your upper body too vertical in the squat which leads to weaker hips in the hole.
I’d say deload 10% or as needed on squats if you have increasing soreness to nail the form correctly. Then moving up shouldn’t be adding to the pain by that point.
10-09-2019, 11:34 AM
DMH
Thanks very much, Jared. I'm happy to see the numbers going up. Slow but steady for most, but some good jumps (particularly on Squat) that I'm proud of. I was kind of surprised to see my weight go up--I was a pretty soft 215, and I actually tightened up my diet and definitely didn't GOMAD. I'm not complaining, it was just surprising since Rip's "A Clarification" made me think my weight would hold steady or slowly start dropping.
I actually managed to get in over at Atlanta Barbell this morning and get some helpful feedback. Squat form looked good except for a couple small things (toe angle wasn't consistent through the set) and the coach said the same thing you did: get some lifting shoes. It was already on my list, but I guess I'll try to make it happen sooner rather than later. He mentioned my left heel kind of looked like it might have been coming up a bit on the last set, but said it could just be the shoes too.
He also said I was too far forward on the deadlift, which I didn't realize at all.
I'm planning on deloading Squat about 10% or so, working my way back up. I'm going to pick up some shoes in the meantime, and I'll try to start posting some form checks to make sure I'm not missing anything. I only went up to about 250 on Squat today with the coach--the soreness showed up a little bit by the end, but it was nothing like the workout on Monday.
10/9/19
***Worked with a coach, weights were dropped a bit to troubleshoot form and hip soreness
Squat: 250
Bench Press: 135
Deadlift: 225
