brak's training log - tabula rasa

[brak]

Here begins my journey from nothing to something. I have no previous strength training experience. My current motivation is simple: get strong. I had started the SL5x5 program and I've just transitioned over to SS after reading through the books multiple times. I'm trying to teach myself and I keep SS by my side while training.

AGE: 27
HEIGHT: 5'8"
WEIGHT: (9/29) 164 lbs

My secondary motivation is to correct the terrible posture I've developed over the last 5 years of sitting in front of a computer. I'm the skinny guy with the huge ass and a very protruding gut (lordosis?). I'm sticking with the suggestion that heavy lifts will build my 'abs' which will help correct my posture (in addition to using correct posture daily).

[brak]

I've been training using SL5x5 since 9/29. Here is a copy of my log for completeness.

(A) W 9/29

WEIGHT: 164 lbs

5x5 Squat
45x5x5

5x5 Bench
45x5x5

3x12 Inverted Row
BWx12
BWx8
BWx5


(B) F 10/1
5x5 Squat
55x5x5

5x5 Press
45x5x5

1x5 Deadlift
135x5x1


(A) M 10/4
5x5 Squat
[+10/65]
65x5x5

5x5 Bench
[+10/55]
55x5x5

3x12 Inverted Row
BWx12
BWx8
BWx4


(B) F 10/8
5x5 Squat
[+10/75]
45x5x1
75x5x5

5x5 Press
[+5/50]
50x5x5

1x5 Deadlift
[+5/140]
140x5x1


(A) Tu 10/12
5x5 Squat
[+10/85]
45x5x1
85x5x5

5x5 Bench
[+10/65]
45x5x1
65x5x5

3x12 Inverted Row
BWx12
BWx7
BWx7


(B) Th 10/14
5x5 Squat
[+10/95]
45x5x2
70x3x1
95x5x5

5x5 Press
[+5/55]
45x5x1
55x5x5

1x5 Deadlift
[+5/145]
145x5x1


(A) Sa 10/16
5x5 Squat
[+10/105]
45x5x2
75x3x1
105x5x5

5x5 Bench
[+10/75]
45x5x2
75x5x5

1x12 Inverted Row
BWx12

Power Clean Practice
45x10 Hang Clean
45x5 Power Clean

I decided to add in the Power Clean instead of the Rows after reading SS. Plus they look for fun.


(B) M 10/18
5x5 Squat
[+10/115]
45x5x2
80x3x1
115x5x5

5x5 Press
[+5/60]
45x5x1
45x3x1
60x5x5

1x5 Deadlift
[+10/155]
135x5x1
155x5x1


(A) W 10/20
5x5 Squat
[+10/125]
45x5x2
85x3x1
125x5x5

5x5 Bench
[+10/85]
45x5x2
85x5x5

5x3 Power Clean
45x3x3
65x3x1


(B) F 10/22
5x5 Squat
[+10/135]
45x5x2
90x3x1
135x5x5
(2 min rests)

5x5 Press
[+10/70]
45x5x2
70x5x5
(2 min rests)

1x5 Deadlift
[+20/175]
135x5x1
175x5x1


(A) M 10/25
5x5 Squat
[+10/145]
45x5x2
95x5x1
125x3x1
145x5x5
(2 min rests)

5x5 Bench
[+10/95]
45x5x2
70x3x1
95x5x5

5X3 Power Clean
[+0/65]
45x5x1
45x3x1
65x3x5


(B) W 10/27
5x5 Squat
[+10/155]
45x5x2
95x4x1
135x3x1
155x5x5
(2 min rests)

5x5 Press
[+5/75]
45x5x2
65x3x1
75x5x5
(2 min rests)

1x5 Deadlift
[+15/190]
135x5x1
165x3x1
190x5x1


(A) F 10/29
5x5 Squat
[+10/165]
45x5x2
95x4x1
135x3x1
165x5x5
(3 min rests)

5x5 Bench
[+10/105]
45x5x2
75x5x1
105x5x5
(2 min rests)

5x3 Power Clean
[+5/70]
45x3 hang
45x3 hang
70x3x5

[brak]

I transitioned to SS on 11/1:

(B) M 11/1
3x5 Squat
[+10/175]
45x5x2
85x5x1
125x4x1
155x3x1
175x5x3
(3 min rests)

3x5 Press
[+5/80]
45x5x2
65x5x1
80x5x3
(2 min rests)

1x5 Deadlift
[+10/200]
135x5x1
175x3x1
200x5x1

[brak]

Which brings me to the present:

(A) W 11/3

WEIGHT: 171 lbs

Squat
[+10/185]
45x5x2
85x4x1
120x3x1
160x2x1
185x5x3
(3 min rests)

Today was the first day the squats are starting to feel real heavy with real effort bringing to weight out of the hole. I think I will use this as an indication to transistion to 5 lb jumps in the near future.

Bench
[+10/115]
45x5x2
75x3x1
115x5x3
(2 min rests)

Power Clean
[+5/75]
45x5x2 hangs
75x3x5
(1.5 min rests)

The Power Clean still feels awkward when I do it. I'm happy to say that the SS DVD arrived in the mail today and the Power Clean is the first video I watched. I'll implement the tips I've learned and hopefully attempt the Power Clean with more confidence.

[brak]

I am linking my post to the Technique evaluation board for reference. Any assistance evaluating my movements would be greatly appreciated!

Assistance evaluating a beginner's SS movements

[brak]

(B) F 11/5
3x5 Squat
[+5/190]
45x5x2
85x4x1
135x3x1
165x2x1
190x5x3
(3 min rests)

Today I focused on improving my bar path. The load is really starting to feel heavy and it makes it difficult to maintain form during the movement. I reviewed a video I took of my last set and it didn't look too bad considering my brain was pressing against my skull. It seems difficult for me to lock out and keep my abs tight during the whole rep, I'm not sure if this is do to the large curve in my spine or simply weak abs.

3x5 Press
[+5/85]
45x5x2
65x3x1
85x5x3
(3 min rests)

I attempted to correct my form today after receiving advice from the technique forum and watching the SS DVD. I concentrating on keeping the bar over my wrists, but I still think I could improve that further. The weight has become near ball-busting, so I'll have to search out some micro-plates to transition to 2.5 lb increments.

1x5 Deadlift
[+10/210]
135x5x1
180x3x1
210x5x1

I have a love/hate relationship with the deadlift so far. Sometimes it kicks my ass and sometimes it feels like a great workout. Today was a good day. The 210 felt great and my grip was still good considering I haven't starting using chalk or an alternate grip. I think I will stick to +10 lbs for next week.

[brak]

(A) M 11/8

BODY WEIGHT: 175 lbs

Squat
[+5/195]
45x5x2
90x5x1
140x3x1
170x1x1
195x5x3
(3 min rests)

Focused on minimizing forward knee movement today and tried to push the knees out as I hit the hole. The weight was hard, but felt subtly different than prior form. From viewing video, I still have some work to do with my form at the bottom.

Bench
[+10/125]
45x5x2
80x5x1
110x3x1
125x5x3
(3 min rests)

I brought the bar lower on my chest and the weight felt better than it ever has. I think this movement can use the most instruction and I plan on watching the SS DVD and rereading SS to hone this in.

Power Clean
[+20/95]
45x5x1 hangs
95x3x5
(1.5 min rests)

This is a fun movement. I jumped the weight up once my confidence with the form was higher and it felt good. A higher weight definitely has a different feel to it than all the practice weight.

[brak]

(B) W 11/10
Squat
[+5/200]
45x5x2
95x5x1
145x3x1
175x1x1
200x5x3
(3 min rests)

Knees out!

Press
[+5/90]
45x5x2
70x3x1
90x5x3
(3 min rests)

This lift was great today. I practiced my form and added the right amount of swayback. I also breathed at the top and quickly pressed the weight when I got back down to my chest. All this combined helped a ton to make the weight move easier.

Deadlift
[+10/220]
135x5x1
185x3x1
220x5x1

Next week I hit my first double 45 plates. Awesome.

[brak]

(A) F 11/12
Squat
[+5/205]
45x5x2
95x5x1
145x3x1
195x1x1
205x5x3
(3 min rests)

Performed a little more 'bounce' off my knees which allowed me some more oomph coming up.

Bench
[+10/135]
45x10x1
95x5x1
115x3x1
135x5x3
(3 min rests)

Much better form today after watching the SS DVD. Will start transitioning to 5 lbs increments soon.

Power Clean
[+10/105]
45x5x1 hangs
105x3x5
(1.5 min rests)

Not much to say here, still a fun movement.