Progressing Too Cautiously?

[beefcake99]

Hi Coach,

I've read SS many times over, searched this website, and scoured google for thoughts but haven't been able to come up with an answer:

I've mountain biked for 6 years and several times took up weight lifting only to drop it after a month or so. In other words, I'm a complete novice. The biggest issue I face is that I injure my tendons quite easily (used to have shoulder issues after doing push ups, and my knees will seize up unless I stretch my legs religiously every day).

I'm currently 3 weeks into SS and have done everything as recommended, not adding anything to the program or subtracting. I'm also trying to eat as much as possible.

My question is this: due to my propensity for injuring my joints I'm wary of making more than 5 lb jumps in any exercise. Is this a problem? Am I wasting my initial ability to make rapid gains? If it's not an issue, how should I adjust my diet to reflect this slower progression (so that I'm not gaining excessive weight without putting it to good use)? Here's my progression over the past 10 workouts:

Squat: 45-90 lb in steady 5lb increments
Bench: 85-105 in steady 5 lb increments (wasn't able to complete 3x5 at 105 last workout, not sure why but chalking it up to not eating enough that morning, poor technique, and dehydration)
Press: 45-65 in steady 5 lb increments
Deadlift: 115-160 in steady 5 lb increments

[Mark Rippetoe]

All this other shit goes down to the sub-forums later, but how do you know you're injuring your tendons?

[Darkroman]

What's with starting off the bench at 85lbs and the squat at 45lbs even with 6 years of mountain biking? The math doesn't add up here...

[beefcake99]

All this other shit goes down to the sub-forums later, but how do you know you're injuring your tendons?

Maybe tendon isn't correct, but I frequently get patellofemoral pain. I understand that squats, performed correctly don't cause this, and in fact my knee pain has been going away as I stretch and perform the exercises, but I'm still worried about doing one incorrect squat and then being sidelined for weeks with knee pain.

Should I keep going with the 5 lb increases or is it necessary for me to make use of my novice status and bump it up 10 lb at a time if bar speed is good? I'd prefer to go up 5 lb at a time unless this defeats the purpose of the program (YNDTP?).

[Mark Rippetoe]

Maybe tendon isn't correct, but I frequently get patellofemoral pain. I understand that squats, performed correctly don't cause this, and in fact my knee pain has been going away as I stretch and perform the exercises, but I'm still worried about doing one incorrect squat and then being sidelined for weeks with knee pain.

Right. Okay...

[Meshuggah]

beefcake? Lol...

[JohnW]

Why are you worried about injury squatting 90lb but not when mountain biking?. Mountain biking is associated with various fractures, head and neck injuries. Even the competitive barbell sports have a ridiculously low injury rate in comparison.

[ud2o]

Don't squat and don't deadlift. In fact, don't press overhead either. Bench only, start with a Rogue women's bar (35 lbs), do two sets of 5 1x/week and microload 1/4 lb each week. You'll probably need a deload week after a month or so, in fact, just take a week off after a month, then re-set, starting with the empty bar. Keep doing this, after a year you should still be benching 35 lbs for 2 sets of 5 which isn't that great, but you won't get hurt. You probably won't get hurt.

[murphyreedus]

beefcake? Lol...

I'm currently 3 weeks into SS and have done everything as recommended, not adding anything to the program or subtracting.

What is your height, weight, and age? Have you posted a form check? How did you select your starting weights at the beginning of the program?

[Meshuggah]

Don't squat and don't deadlift. In fact, don't press overhead either. Bench only, start with a Rogue women's bar (35 lbs), do two sets of 5 1x/week and microload 1/4 lb each week. You'll probably need a deload week after a month or so, in fact, just take a week off after a month, then re-set, starting with the empty bar. Keep doing this, after a year you should still be benching 35 lbs for 2 sets of 5 which isn't that great, but you won't get hurt. You probably won't get hurt.