I need help with my SSNLP
I’m going to ask my questions first and provide as much information as I can below from my training log. I feel like I am off the SS path and I would appreciate any advice to get me back on the right track.
Should I be using microweights (2.5 lb jumps) for my presses and power clean, or should I keep to 5 lb jumps? I have deloaded twice due to strength failure on my bench press and cleans, thrice on my OHP.
Squats are become very difficult to recover from compared to my other lifts, even with a light day. Am I reaching the end of my NLP with squats with 3x5? Should I do back-off sets or 3x3, or something else?
Should I be in phase 3 of SS now? I am worried about my squat overtaking my deadlift if I allow my deadlift frequency to reach only once every 9 days, as my current deadlift is really poor compared to my old PR, but I am having trouble getting the damn thing to progress well anyways. I’d also like to reincorporate chin-ups in my program again, to be honest.
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Currently 245 lbs, 6’ tall, male, 27 years old (28 in Feb), BMI 33
Training started 7/27, currently at 24 weeks, although 4 weeks were lost due to illnesses
Former 5RM were 152.5/225/295/365 (prematurely moved to intermediate training to get here)
Starting weights were 95/165/185/275
Current 5RM are 150/225/315/350
DELOADS
Squats, deloaded from 280 on 9/22, 280 on 10/16*, 315 on 12/22 (Light day introduced on 9/22)
OHP, deloaded from 125 on 9/8, 135 on 10/16*, 140 on 11/29, 150 on 1/5
Bench Press, deloaded from 195 on 9/11, 205 on 10/16*, 225 on 12/19
Deadlift, deloaded from 325 on 8/25, 340 on 10/16*, 355 on 12/22
Power Clean, deloaded from 110 on 9/1, 130 on 10/16*, 150 on 12/30
*Major deload due to back-to-back illnesses on 10/16 - 11/17, essentially a month of training lost but I got right back on the horse as soon as I was well enough.
The First Three Questions | Mark Rippetoe
I am currently resting 8 minutes between the main sets. I am already pushing 2 hours on power clean training days so I’d like to avoid having to increase my rest times and my training time any further if possible. I have also dropped conditioning exercises entirely, my work is giving me enough as is and it never felt like it was contributing anything except fatigue to my recovery.
I am currently doing 5 lb jumps for all my lifts, I briefly did 10 lb jumps for squat and deadlift but that slowed down after the 2nd week. I’m still on the fence on using micro weights (2.5 lb jumps) for my presses and maybe my cleans, but I’ve gotten the verbal whipping from Rip before about using micros too soon in my training.
I am getting about 7-9 hours of sleep a night depending on how late my job closes. I have been steadily gaining weight since I started, a combination of holiday eating and a healthy fear of losing strength as obliterated my original fat loss goals. I have gone from 220 lbs/23% bodyfat (BMI 30) to 245 lbs/28% bodyfat (BMI 33), and I have been eating 1g protein per lb body weight every day, I tracked my calorie intake up until Thanksgiving and it has just been a wildly high caloric ride from there. I do not know if I should continue to eat in the 4000-6000 calorie range to keep getting stronger or if I’m passing the acceptable amount of fat before I become an obese fat fuck and can afford to ease on the calorie intake.
Here is my SS training journal if desired: https://startingstrength.com/resourc...han-bynon.html