Littleg's Log

[littleg]

I tried to post this yesterday but it seems to have been lost in the ether of the interwebs. Or maybe just a different forum.

I'm new to SS and figured I'd keep a log on here.

About me - mid 30s, 5'2", 140 - muscular but also a little insulated, a year and a half ago I had never even lifted up a barbell. I joined crossfit a year and a half ago and lifted up a barbell for the first time. I had decent success - I won't be going to the games but I can't deny the gains I've made. I recently left my box because I was tired of paying the $ for "exercising" instead of "training". 2 back injuries in 2 months also sucked.

So, here I am. I've got the book. I've joined the local powerlifting gym. I'm strictly adhering to "slow and steady" to take care of a back that still makes me nervous.

Just so I have a record I'm listing my first workout #s:

Squat: 3x5 @135
Bench: 3x5 @ 90
Dead lift: 3x5 @ 175
Clean: 5x3 @ 90
Press: 3x5 @ 65


So, onto the log part...

Got my weightlifting shoes in the mail yesterday. I can really feel a difference. Feel much more stable.

Workout 5
Squat: 3x5 @145
Bench: 3 x 5 @100 <-- this was a mental sticking pt for me and was glad to get them. I am not sure if I should try 102 or 105 next time.
DL: 1 x 5@180 - failed on rep 3 last time.

[littleg]

Workout 6
Squat: 3x5 @150 - filmed sets 2 and 3. Sets 2 I was parallel, but not below. Set 3 I focused a bit more and got to slightly below parallel.
Press: 3x5 @72 - used some collars for extra weight, they were either 1.25 or 1.5 each - either way it got me between 70 and 75. These felt surprisingly easy. I must have quadruple checked the weights... This is a PR for complete sets of presses for me.
Clean: 100 x 3, 100 x 2, then 1 from the hang, 100 x2, fail 3, 100 x 3, 100 x 3. Took off my gloves for sets 4-5. Seemed to help.

4 strict pull ups, 10 pushups x 3.

[littleg]

So much for keeping a log Between some travel and wacky schedule I missed about a week in there. Here are this week's stats:

Mon:
Squat - 3x5@150 - still not sure my form is good enough to go up in weight
Press - attempted 3x5@75 - got 5,4,4
Clean - 5x3@102ish (unknown weight of microloading collar) - the first three sets I got 2 power cleans and had to hang clean my third. Then I decided to not do them touch and go and actually take 10 seconds or so to reset - doing this I got all three for the last set.

Wed
Squat - 3x5@150 again - filmed all three sets and posted 2 for some feedback (here is the video)
I think I'm ok on depth now, but my knees still fall in pretty badly. I bring a band with me to the gym and work on just holding the bottom of the squat with my knees out - hoping to maybe build up some muscle memory and strength doing that.

Bench - 3x5@102ish - got 5,4,3 - worse than last week which was 5,4,4. Still working on technique for this. I never really learned how to set up for this lift properly and have had to widen my grip, work on the back arch, narrow my legs, etc - so I'll just wait patiently for this to go up

Deadlift - 1x5@195 - got 3. 190 went up so easily I thought I had a shot Gotta get my hips higher up. Right?

[littleg]

Squat - 3x5@155 - felt easier than I expected.
Cleans - 5x3@105 - sets of 3 were: 2 TnG, fail; 2 TnG, 1 hang; 3 TnG; 2 TnG, 1 hang; 3 hang - for that fifth set I couldn't get myself under the bar at all - failed twice from the floor before going to the hang
Press - 3x5@75

These weights are all in "new territory" for me - I've never gotten this heavy for reps for squat or for press. I've cleaned 115 before from the ground, but that is a 1 RM. Kind of excited that 5 inconsistent weeks of SS has gotten me further than the last 6 months of crossfit...