Locutus Journal

[Locutus]

Figured I should make a post, since my friend Contrail also just started a log.

I am 5'6", 189 lbs or so. I've been doing Rippetoe's Starting Strength since January of this year. Prior to that I had only lifted a handful of times. In late January (...) I injured myself trying to use the stretch reflex (Andy Bolton style) on a deadlift. I will not be trying that again. The resulting sciatica is gone now, so it's all good.

Other random details: I use a pair of VS Athletics Weightlifting shoes. I had the heel adjusted down to maybe 3.1cm. I use it for all lifts except the deadlift, which I just do barefoot. I found the heel caused the bar to swing away from the midfoot.

I only use the belt (4" width) on squats or deads above 80% 1RM.

I briefly went on an intermediate program during Summer 2008, but decided that I could/should get a bit more out of novice-style programming.

I am doing Starting Strength, with front squats 3x3 on the middle day.


Pre SS Stats (Dec. 07)
BW ~155-160lbs
Squat 175lbs 3x5
Deadlift 175lbs 1x5
Bench 115lbs 3x5
Press 95lbs 3x5
Row numbers similar to bench
Power Clean ??

September 19, 2008
Low Bar Back squat 285lbs 5/5/5
Bench 195lbs 5/5/4(or 5?). Spotter claimed he didn't help me on the last rep, but I don't believe him.
Deadlift 158kg[348.3lbs] 1x5 (hook grip)

September 21, 2008
Front Squat (clean grip) 230lbs 3/3/3
Press 135 lbs 5/4/2
Power Cleans 75kg[165.3lbs] 2/0/0/0/0

I'm assuming the power clean trouble was a recovery fluke or something. For the Friday bench, that is my second try at that weight. However, my previous stall was 207.5 lbs.

Similarly, for the press my previous stall was at 142.5lbs. Since I am (possibly) stalling at pre-PR weights, I am strongly considering moving the pressing motions to intermediate programming.

[Locutus]

switched the pressing motions to intermediate at described in one of KSC's posts: fri bench 4x6, sun press 5x5, tues bench rep max

low bar back squat 290lbs 5/5/5
bench 210lbs 1x4 (tried for 5th, couldn't get it)
deadlift(hook grip) 162.5kg(358.3lbs) 1x5

Form:

• Squat: Need to focus on knees out coming out of the hole. Knees came very slightly in on a rep or two in the last set.
• Deadlift:Very slight upper back rounding, but that's because it's a PR set.

[Locutus]

Low Bar Back Squat 295lbs 5/5/5
Bench Press 170lbs 6/6/6/6
Power Clean 75kg(165.3lbs) 2/1/0/1/2

Quickly closing in on my previous stall weight of 303.75 for squats. Bench Press at 170lbs was no problem, although my spotter pointed out I was bending my left wrist on the first set or two. Power Clean - still sucking (I got all 15 at the previous 72.5kg) but it's technically still a PR set... I will lower the jumps to only 1.5kg after I get out of this hump.

[Locutus]

Front Squat (clean grip) 235lbs 3/3/3

Not much of a problem, good bar speed. On the third set though, I racked it wrong and had to rerack immediately (it was pushing against my throat. a slightly wider grip may help to prevent too much chokey-ness.)

Press 115lbs 5/5/5/5/5

Bar speed decent, last set somewhat hard.

Deadlift 167.5kg(369.3lbs): 0!

The bar wouldn't budge with either hook grip or alternate grip. My warmup singles at 122.5kg and 145kg were messier than they should have been, so it's not surprising that the work set didn't go well. Solution: Reduce deadlift frequency to once weekly. I will do Fri Power Cleans 5x3, Sun Deadlift 1x5, Tues Power Cleans 5x3 for now.

At some point in the future, I will switch to Fri Power Cleans 6x3, Sun Chins 3xwhatevs, Tues Deadlift 1x5. Probably when I move my squats to intermediate programming.

[Locutus]

The last stretch of novice programming

Low Bar Back Squat 300lbs: 5/5/5

I normally take 5-7 minutes between sets, but felt like I needed more for these. Maybe 9 minutes. After the last set I felt nauseous and sat on an incline bench for a minute or two. I'm going to move these jumps down to 2.5lbs, since I'll be moving into PR territory next session and don't see the need for weekly progress of more than 5lbs.

Bench 211.1lbs: 1x4

Tried, couldn't get fifth rep. The 170lbs 4x6 from Friday probably isn't heavy enough to stimulate gains. I would like to hit 214.5ish for 5 to hit my expected 5RM.

Power Clean 75kg(165.3lbs): 3/0/1/0/0

My lifting partner pointed out I don't follow through on the failed reps. Like I'm afraid of the iron. Deloading to 67.5kg for Friday, don't expect any problems.

[Locutus]

Low Bar Back Squat 302.5lbs 5/5/5 PR

Although the rest periods were just fine(no nausea), form was slightly degraded, especially on the second set: I was dropping straight down (like a front squat) vs. the knees out/hips back/tight hams type of motion. Even the warmup single at 260 had the weird form artifact. Got 'em all, though.

Bench 175 6/6/6/6

Power Cleans 67.5kg(148.8lbs): 3/3/3/3/3. Muuuch better. During my warmups at 80lbs and 115lbs I really tried to emphasize the jump portion using hang cleans.

A fellow lifter pointed out that when I rack the clean, one of my elbows is higher than the other. I don't know if this is a grip artifact (either width or how I grab my thumb with the hook) or a catch artifact (such as catching it lower on one side). It may just be something to stay conscious of.

[Contrail]

Is it your left elbow racking lower than the right? Could be the same thing that causes you to fail to rack the left side of the bar after front squats. A difference in shoulder flexibility?

[Locutus]

Is it your left elbow racking lower than the right? Could be the same thing that causes you to fail to rack the left side of the bar after front squats. A difference in shoulder flexibility?

I think it was the right. Not really sure. But quite possibly: I sometimes have the same problem with back squats (left side). I will need to stay doubly sure that I am standing erect and elbows are even, since uneven loading could lead to an injury.

[Locutus]

Front Squat (clean grip) 240 lbs: 3/3/3

Great bar speed. Not too much chokeyness either.

Press 117.2lbs: 5/5/5/5/5

Contrail pointed out that when pressing up, my left elbow tends to be "out" more than my right elbow. Need to focus on that, as well as having both shoulder equally "active" at lockout. Last sets felt easier than earlier sets.

Deadlift 167.5kg(369.3lbs): 2

Better than last week(and a PR at this weight), but I should be able to get at least 4 and preferably 5 - next Sunday!

[Locutus]

Time to set some numbers to aim for.

Short-term:

SQ 3x5 309.9lbs
dead 1x5 389.3lbs



Medium-term:

Bench 275lbs 1RM (which is ~244.4lbs for 5). *30-35 lbs till then.
Power Clean 5x3 230.6lbs *70-75lbs until then



Long-term:

500lbs dead before March 2009 *95-100 lbs until then



Relative goals:

Power Clean 50-60% of dead and close to bench numbers *(~40lbs off right now since I didn't introduce this lift until the summer)
Deadlift 1x5 75lbs or more of SQ 3x5 *(15-20lbs off of this)
Press 66.6% or higher of bench numbers *(good here)