Getting with the program/a novice log

[nonsequitur73]

Hi all,

My name is Mark.

I have been doing the original SS novice program seriously since mid January this year.

(I diddled around doing a bastardised version of madcow's 5x5 last year but could only get so far without a rack, and was too scared to attempt the Steinborn to progress with the squat. We moved house/ changed job blah blah and it was Christmas already.)

Vital Stats

38 yrs old, 5'11", 209.4
Squat 264.6 5x3
Press 105.8 5x3
Clean 149.9 3x5
Bench 154.3 5x3
Dead-lift 275.6 1x5
(I live in France so these are all round numbers where I'm at.)


I am fairly happy with my progress so far but am keen to keep progressing, I have had to reset all of the lifts at least once (twice now for the bigger lifts) and am micro loading the OHP and Clean. I expect to get my hands on some smaller plates to take smaller steps with the Bench and the Squat and if necessary the Deadlift too.

Will get my past logs up here too as my old filing system was not the best will round up what I can and put it up in a single post called history.

[nonsequitur73]

wed 28/09/11 switch to madcow

monday 26/9/11

squat 120 x 555 repeat
press 41 x 555 continue
51 x 33333 too light so working on form esp. elbows up
assisted pulls x 1

fri 23/09/11
squat 117.5 x 555 rushed but ok
bench 82.5 x 444
dead 145 x 2


wed empêchement.*



mon 19/09/11

squat 115 x 555
bench 82.5 x 544
dead 145 x 3
dips x 8

fri 16/09/11

squat 112.5 x 555
press 40 x 555*
clean 50 x 33333

wed 14/09/11

squat 110 x 555 watch form even though lighter
bench 82.5 x 453
dead 140 x 5
dips 8

mon 12/09/11

squat 122.5 x 5!*
press 54 x fail
clean 64 x fail
1 set assisted pulls

fri 9/9/11

squat 122.5 x 544
bench 80 x 555 (PB)
dead 135 x 5
dips x 84

tue 6/9/11

squat 122.5 x 533*
press 54 x 545
clean 63 x 33333 elbows!
1 set assisted pulls.*

fri 2/9/11

squat 120 x 555 tough*+2.5 mon.*
bench 72.5 x 555
dead 130 x 5

wed 31 aout

squat 100 x 555
press 54 x 554
clean 63 x 12112
chins assisted x 8


mon 29 aout
reset after 3 weeks off

squat 90 x 555
bench 70 x 555
dead 120 x 5
dips 1 x 8


thurs 4/09/11

squat 125 x 555
press 54 x 333
clean 62 x 33333
kips and calves


tue 2/08/11

squat 125 x 533
bench 77.5 x 555
Dead 150 x 0
dips

fri 29/07/11

squat 122.5 x 555 ok
press 54 x 5? 55 mil repeat
clean 62 x 2232

mon 25/07/11

squat 120 x 555
bench 77.5 x 432
dead 145 x 5
dips & calf raises

fri 20/07/11

squat 117.5 x 555
press 53 x 555
clean 61 x 33333

wed 20/07/11

squat 130 x 553 deload fri
bench 75 x 555
dead 145 x 3
2x8 dips
3x10 calf raises 90


fri 15/07/11

squat 130 x 553*
s1 not pretty. s2 better but.*
s3 form breaking down.*
bench 72.5 x 555
dead 145 x 1
<3x8 dips

mon 11/7/11
squat 130 x 543
torso lagging s1 r4. weight probably affecting depth too.*
s2 watch form twinge mid right latts. recurring for 2 weeks now.*
pish!
press 52 x555
s1 bar spd slow last reps but ok
clean 60 x32333*

fri 8/7/11*

squat 130 x 554 ok repeat
bench 70 x 555
dead 145 x 1*
left the floor r1&2, x r3, 1 r4, x r5

wed 6/7/11

squat 127.5 x 555 ok
press 52 x 555 mp repeat
clean 66 x 1xx
party last night, good for the psyche, not so for the physique.*

mon 4/7/11

squat 127.5 x 555 form?
bench 77.5 x 442
Dead 140 x 5 new pb*

fri 1/7/11

squat 125 x 55 dumped bar then 5
Press 51 x 555
clean 66 x 2222.
some pain near elbow. front of arm

*29/06/11

squat 125 x 553
bench 77.5 x 344
dead 135 x 5*

mon 27/06/11
squat 125 x 555 form not perfect
press 50 x 555
clean 66 x 332


*24/06/11
squat 122.5 x 555
bench 77.5 x 554
Dead 130 x 5 oops*

wed 22/06/11
squat 122.5 x 534
s2 lost focus*
s3 tried to get bar lower and started to lose grip?
Press 49 x 555
clean 65 x 33323

mon 20/06/11
squat 122.5 x 433
3bench 77.5 x 54
dead 135 x 4

fri 17/06/11
squat 122.5 x 544
press 48 x 555
clean 65x 423

wed 15/06/11
squat 120 x 555 ok
bench 75 x 555 a bit wobbly
dead 130 x 5


110311
Squat 120 x 555! Last rep st@y
Bench 70 x 555 ok try 70 free
125 x 5


090311
Squat 115 x 555 ok mental+1
OHP 48 x 555 bar spd last rep
PC 66 x 33333! esp elbows on last 2 reps.*
Fast pace today despite fatigue due to Disney WE.*
PC ok but feeling it by 3rd set.*

040311
Squat 110 x 555 ok
Bench 67 x 555*
Dead 120 x 5

020311
Deload all after skipping monday
Sq 100 x 555 , good form.*
Added 120 x 1 & backoff 70x2
(Tired need more sleep!!)
Ohp 47 x 555 good easy.*
Pc 65 x 33333 good increase.*


28/02/11
Sq 115 x 554!*
Bc 70 x 542!!!
Dl 115 x 5

......................

250211
Sq 115 x 554!
Bp 70 x 543
Dl 115 x 5

230211
Sq 115 x 555! Micro 115
Oh 48 x 555 ok
Pc 63 x 33.333

210211
Sq 115 x 55!4 stay @
Bp 65 x 55
Dl x 5 @110 mistake
Increase next time!
180211
Sq 110 x 55!bas dos¿ 5
Op 47 x 555
Pc 62 x 3333!1
¿=Deload to prev weight
160211
Reset 4 recovery
Sq 105 x 555 Form good
Bp 60 x 555 Good
Dl x 5 @110

140211
Sq 554 @ 115
Op 555 @ 45
Cl 33333 @ 60
Good