Novice Linear Progression at start of week 4

[cyberbackpacker]

39yr old, 5'10"- current BW (as of 2/13/15) 180.5. Starting BW on 1/26/15 was 177.

I've read SS 3rd edition, and I am referencing back to it when I am having questions.

Starting numbers:

Squat 155
Bench 115
DL 135
Press 75
Clean 95

Current numbers:

Squat 225
Bench 135
DL 220
Press 95
Clean 105

So far three weeks in, I feel things are moving along properly. I have not done any real sustained physical exercise for probably 11 years, but I am feeling good. I always enjoyed weight training, so it has been good to be back in the gym.

I have been doing 5 pound increases on everything except for Squats (10#) and DL (15#) for the first three weeks. That said, one night I discovered before the start of my last squat set that I had miscalculated my squat weight, so I am 10# "behind" where I would be otherwise.

Additionally, this past Friday (workout 9) when I tried to increase my DL by 15# (230) I could not budge the thing. So I dropped down to a 5# increase over the previous workout (220) and was able to complete my 1x5 set.

I did DL's every workout for the first week, then began Cleans the first workout of week 2 (so I have only done 3 Cleans workouts).

Cleans are definitely the most challenging for me, as my technique is lacking. Unfortunately my gym does not have mirrors near the Cleaning area, so I cannot really watch what I am doing.

Starting tonight, my plan is now to drop to 5# increase on all exercises, squat and DL included. Does this sound right? Or should I keep up with the 10# increase with the squats until I cannot complete all 3x5 in a session?

I admit, some of the info in SS 3rd is very dense for me to absorb fully, so maybe this was covered. But I am just unsure of what markers I am aiming for in regards to decreasing my workloads for a particular exercise.

On Friday last week, the fact I could not even begin a set made it obvious I could no longer sustain the 15# increase in the DL so I dropped it down to 5#. Even at just a 5# increase over the previous DL workout felt extremely difficult, to where I do not know if the next DL I'll be able to add 5 more pounds.

I just want to make sure I am not trying to go to fast and get stuck too soon; my main desire is that I most of my novice "growth spurt" stage.

Thanks for any feedback.

[John Hanley]

Buy 2 1.25# plates now and start jumping 2.5# on the presses. 5# jumps sounds fine for squat & DL.

Think about scheduling a coaching session.

[jayshort21]

You're doing the right thing. I would switch to 5 pound increments across the board and keep the progress going. At this stage it's better to be proactive than reactive.

Keep it up

Edit: his press are awfully low to switch to 2.5lb jumps aren't they?