Cervicornis Learns to Squat

[cervicornis]

Starting Stats
34 years old, 5'10", 175 lbs

Started on Nov. 16, 2009 with the following weights:
Squat: 130
Deadlift: 140
Bench: 140
Press: 90
Clean: 110

I just finished week 9 with no workouts missed. My numbers as of yesterday:
Squat: 255
Deadlift: 350
Bench: 225
Press: 150
Clean: 160

As of today I weigh 202 (27 lb. increase). If I had to guess, I'd say it's a 60/40 split between muscle and fat. I did 1/2 GOMAD the first 3-4 weeks of the program and then scaled back to 1/4 GOMAD since. I've never had a problem eating enough food, and I felt I was gaining too much fat on 1/2 GOMAD.

Original goals: Get stronger, learn to squat, put on 10-20 lbs. muscle, challenge myself and have fun. I planned to follow the SS program for 12 weeks and then re-evaluate my goals from there. 3 more weeks to go.

Since starting, I've really focused on getting enough rest and recovery. I occasionally surf on off days, and have trained a little BJJ as well. I try to keep it to a minimum, though. No accessory work whatsoever. This has actually been one of the hardest aspects of the program, since I led a fairly active and diverse lifestyle before.

I was already keeping a private log, which I will post below. Figured it might be a good idea to post my results to see if anyone has input, comments, etc. If nothing else, I have learned a lot from reading all the other logs, so my experience may be valuable to someone out there.

[cervicornis]

Workout 1 - Nov. 16, 2009
Squat 130 x 5 x 3
Bench 140 x 5 x 3
Deadlift 140 x 5 x 1

Bench feels light. I hope to rep 225 twelve weeks from now.
Squats feel like such a foreign movement, I really don't know how to do these. Concentrating on technique. 130 doesn't feel heavy, but it doesn't feel light, either. Hope I'm not starting out with too much weight.
Deadlift feels easy, starting with a conservative weight.

Workout 2 - Nov. 18, 2009
Squat 140 x 5 x 3
Press 90 x 5 x 3
Clean 110 x 3 x 5

Squats still feel weird. Concentrate on form and depth.
Press feels light, natural, no problems
Clean is kinda awkward, need to work on technique. Need to work on wrist flexibility. The catch is very painful.

Workout 3 - Nov. 20, 2009
Squat 150 x 5 x 3
Bench 160 x 5 x 3
Deadlift 200 x 5 x 1

Squats feel better, videotaped myself today and everything looks ok.
Bench feels light so I jumped 20 lbs. Drinking lots of milk.
Deadlift feels super light so I jumped 60 lbs. Still feels fine.

[cervicornis]

Workout 4 - Nov. 23, 2009
Squat 160 x 5 x 3
Press 110 x 5 x 3
Clean 130 x 3 x 5

Making good progress. Squats continue to improve.
Increased 20# on the press. Still feels fine.
Increased 20 lbs. on the clean, form is getting better.

Workout 5 - Nov. 25, 2009
Squat 170 x 5 x 3
Bench 170 x 5 x 3
Deadlift 230 x 5 x 1

Making good progress. Squats continue to improve. Got the Rogue shoes and they feel good.
Bench and deadlift feel ok. Will increase bench by 5 lbs. from now on, don't want to stall anytime soon.

Workout 6 - Nov. 27, 2009
Squat 180 x 5 x 3
Press 120 x 5 x 3
Clean 130 x 3 x 5

Squats are starting to feel harder, require some concentration.
Press feels ok. Working on clean technique as it still feels awkward. No increase.

[cervicornis]

Workout 7 - Nov. 30, 2009
Squat 190 x 5 x 3
Bench 175 x 5 x 3
Deadlift 255 x 5 x 3

Squats are feeling heavy. You have weak fucking legs. Concentrate.
Bench and deadlift are ok.

Workout 8 - Dec. 2, 2009
Squat 200 x 5, 200 x 4, 200 x 5
Press 125 x 5 x 3
Clean 130 x 3 x 5

Squats are hard. Really hard. Really fucking hard. You missed your last rep of the second set today, I think because you went too low. Blah.
Press is starting to feel very heavy. Still working on the clean technique at the same weight. Feels more fluid.

Workout 9 - Dec. 4, 2009
Squat 205 x 5 x 3
Bench 180 x 5 x 3
Deadlift 275 x 5 x 1

Felt much better on the squats today. Came back with a vengeance after missing a rep last session. Bench and dead feel heavy, but manageable.

[cervicornis]

Workout 10 - Dec. 7, 2009
Squat 210 x 5 x 3
Press 130 x 5 x 3
Clean 135 x 3 x 5

Workout 11 - Dec. 9, 2009
Squat 215 x 5 x 3
Bench 185 x 5 x 3
Deadlift 295 x 5 x 3

Just came to the realization that you've been doing high-bar squats this whole time. Fuck. Warmed up with the low-bar form, which feels weird. Busted your ass to hit all your reps at 215 with low-bar form.

Workout 12 - Dec. 11, 2009
Squat 220 x 4, 220 x 5 x 2
Press 132.5 x 5 x 3
Clean 140 x 3 x 5

This low-bar will take some getting used to. You missed the fourth rep of your first set. 10 minutes of internal self-loathing helped you get the next 2 sets. Press is very hard, will use 2.5 lb. increases from now on. Cleans technique is finally getting there, increased by 5 lbs.

[cervicornis]

Workout 13 - Dec. 14, 2009
Squat 225 x 5 x 3
Bench 190 x 5 x 3
Deadlift 315 x 5 x 1

Feels good to squat with 4 plates on the bar. Good job. Fucking hard. Feel like your eyes are going to explode out of your head.

Workout 14 - Dec. 16, 2009
Squat 230 x 5 x 3
Press 135 x 5 x 3
Clean 150 x 3 x 5

Workout 15 - Dec. 18, 2009
Squat 235 x 5 x 3
Bench 195 x 5 x 3
Deadlift 325 x 5 x 1

[Sami]

Workout 13 - Dec. 14, 2009
Squat 225 x 5 x 3
Bench 190 x 5 x 3
Deadlift 315 x 5 x 1

Feels good to squat with 4 plates on the bar. Good job. Fucking hard. Feel like your eyes are going to explode out of your head.

If you're referring to the squat, it is convention to refer to the number of plates per side. So the 225 squat is a 2 plate squat. And you're 315 deadlift was a 3 plate deadlift. 4 plates would be 405.

Good job on the progress though.

[cervicornis]

Workout 16 - Dec. 21, 2009
Squat 240 x 5 x 3
Press 137.5 x 5 x 3
Clean 150 x 3 x 5

Keeping cleans at 150, still working on form.

Workout 17 - Dec. 23, 2009
Squat 245 x 3, 245 x 2, 235 x 5
Bench 200 x 5 x 3
Deadlift 330 x 5 x 1

Squats are killing you. Bad day, no focus. Dropped 10 lbs. and still had a tough time finishing the last 5. Shit.

Workout 18 - Christmas Day 2009
Squat 245 x 5, 245 x 3, 245 x 5
Press 140 x 5 x 3
Clean 155 x 3 x 5

All by yourself today, no spotters. Scraped through the first set of 5 squats and then dumped the bar on the 4th rep of second set. Mental collapse. Came back strong and finished the last set.

[cervicornis]

Ah, understood Sami.

[cervicornis]

Workout 19 - Dec. 27, 2009
Squat 245 x 5 x 3
Bench 205 x 5 x 3
Deadlift 335 x 5 x 1

Good job, you nailed all 3 sets of squats. Very, very heavy. Keep it up.

Workout 20 - Dec. 29, 2009
Squat 250 x 5 x 3
Press 142.5 x 5 x 3
Clean 150 x 3 x 5

I think my form is starting to break down. Feel like my hips and back aren't rising out of the hole at the same speed, kinda hitched. Not getting parallel on all my reps. So damn heavy.
Dropped 5 lbs. off the clean, guess I still need to work on form.

Workout 21 - Dec. 31, 2009
Squat 255 x 5 x 3
Bench 210 x 5 x 3
Deadlift 0 x 0 x 0

Feeling dead tired, body is hurting. Back is very stiff. No focus. Got all my squats with undoubtedly crappy form. Couldn't even break the bar off the ground for the deadlift. Dropped weight 10 lbs. and same result. Need rest.