Look strong - now time to GET strong. My Novice Log

[Basis Change]

I'll start w/ stats and some background, then backfill my log. This looks my first post, but some of my questions and form checks were lost in the server crash - C'est la vie.

I started SS Jan 12, 2012. My stats at that time:
Age: 28
Height: 6'2”
Weight: 210 lbs (95 kg)
Bodyfat % (from U.S. Navy tape test): 18%

My progress on my lifts, from 1/12/12 – 2/6/12 (today)
Squat: 145 --> 195 lbs
DL: 185 --> 265 lbs
BP: 150 --> 170 lbs
OP: 75 --> 110 lbs
PC: Still learning, hard to even say what weight I'm at. But I will learn them!

I've always been a big dude, and people have always thought I was much stronger than I actually am. My goal in SS is to be as strong as people seem to think I look. I probably don't look all that strong to you folks here, but at the least I'm genetically blessed with size. Gaining weight won't be my problem on this program.

I own, and have read, SSBBT3. I also own the DVD. I think I'm doing the right things to make progress. I keep track of everything I eat, and eat 1.25-1.5 times my BW in protein. I have more carbs on the days I lift, and drink 1/2 GOMAD. Many of you will cry foul because it is skim milk, along w/ nonfat yogurt and nonfat cottage cheese, but I'm not struggling to gain weight. If my lifts stall, I'll consider the fatty stuff, but in the mean time, I don't need the calories and I don't need the fat.

[Basis Change]

Just 6 months ago, I was fat and out of shape. I'm still working through an old knee injury, which is important as it has strongly impacted my lifestyle and workouts (or lack of). The timeline is something like this:

5/2006 Tore ACL (left knee). Begin sedentary lifestyle.
1/2008 Surgery to repair ACL using cadaver-graft
4/2008 Re-injure knee during rehabilitation (turns out to be minor tears to both menisci)
5/2009 Surgery conducted to trim both menisci. Surgeon concerned about improper screw placement in cadaver-graft. Decision is made to only trim menisci.
9/2011 End sedentary lifestyle at a max weight of 254 lbs and ~28% BF from U.S. Navy weight chart. Begin eating healthy and working out (weight machines and cardio).
1/12/12 Begin SS at 210 lbs and 18% BF.

After blowing out my knee, I began a sedentary lifestyle. I was unable to get the surgery immediately after the injury, due to financial and medical complications (DVT, a.k.a. a large blood clot in my calf). As I got fatter and fatter, I blamed my inability to exercise on my injured knee, which was complete bullshit. In late August 2011, I was sick of being fat and out of shape, and decided to do something about it. I revamped my diet, going on what I call the “common sense” diet. I cut out potato chips, soda and candy, and ate more fruits, veggies and lean meats. I began exercising (not training). In January, I decided to upgrade my exercise routine to training, SS style.

[Basis Change]

Thursday
1/12/2012

Squat
45x5x2
95x5
115x5
135x5x3

Press
45x5x3
75x5x3

Deadlift
135x5x3
155x5
185x5

---------------------------

Saturday
1/14/2012

Squat
45x5x2
95x5
125x5
145x5x3

Bench Press
45x5x2
75x5
105x5
135x3
150x5x3

Deadlift
135x5x2
165x5
185x5
205x5

---------------------------

Monday
1/16/2012

Squat
45x5x2
95x5
125x3
155x5x3

Press
45x5x2
65x4
75x3
85x5x3

Deadlift
135x5x2
165x3
195x2
215x5

Squat video, 3rd work set: http://youtu.be/UeC0tORRaJc?hd=1
DL video, 215 lbs work set: http://youtu.be/6vnbuJWmzwk?hd=1

[Basis Change]

Wednesday
1/18/2012

Squat
45x5x2
95x5
125x3
145x2
165x5x3

Bench Press
45x5x2
75x5
105x3
135x2
160x5x3

Deadlift
135x5x2
165x3
205x2
235x5


Squat, 3rd work set, 165 lbs: http://youtu.be/JXeBibb2UWY?hd=1&t=22s
FOCUS: knees out, proper depth
CRITIQUE: depth is again good. Coming fwd on toes so bar is too far forward. Continue shoving knees out and keep weight on the midfoot. Try driving from heels.

DL, 235 lbs work set, http://youtu.be/27CoZTSVoR0?hd=1
FOCUS: straight back, hips in full extension at top
DURING: Weight much heavier - increase by only 10 lbs next set
CRITIQUE: No rounding in setup. Over-extending back at top of movement, but still not fully extending hips. Work on thrusting hips forward while keeping lumbar in extension. Also, shorter break between reps - this is a triple + 2 singles. SS forum, 1/22/12 MikeC points out rounding occurs during the descent.

[Basis Change]

Saturday
1/21/2012

Squat
45x5x2
95x5
125x5 (target: 3, still learning to count to something other than 5)
145x2
170x5x3

Press
45x5x2
65x5 (target: 4, still learning to count to something other than 5)
75x3
95x5
95x5
95x5

Deadlift
135x5x2
165x5
195x3
215x2
255x5

Squat: video, 107 lbs work set 2, http://youtu.be/255x9MIB7pQ?hd=1

DL: video available, too lazy to post to youtube
FOCUS: Fully extend hips (thrust forward at top), don't overextend back at top, back in extension (especially when dropping bar)
DURING: Much heavier, trying to do reps w/ minimal rest meant each rep came almost as a surprise. Rep 2 felt the worst. I wish I had spent more time setting my back.
CRITIQUE: Reps are rushed. Not setting the back properly, some arching visible in lower back during ascent, entire back arches during descent. Will lower weight slightly and focus on form for next set.

[Basis Change]

Tuesday
1/24/2012

Squat
45x5x2
95x5
125x5 (target: 3)
145x2
175x5x3

Press
45x5x2
65x4
75x3
100x5x3

Deadlift
135x5x2
165x5
195x3
215x2
240x5

Videos of all sets are available, just not posted on youtube.

Squat: video, 175 lbs work set 1, with bar path added:

DL:
Lowered weight to ensure I can descend w/ tight back
FOCUS: Consciously think about keeping the back tight the entire time! Properly set back, and keep tight for both ascent and descent. After setting back, rock weight back off toes (imagine lifting toes). At top of movement: tighten core, brace abs and lower back, and thrust hips forward. Keep back tight but not overextended.

[Basis Change]

Thursday
1/26/2012

Squat
45x5x2
95x5
125x3
145x2
180x5x3

Bench Press
45x5x2
75x5
105x5 (target: 3, still learning to count to numbers other than 5)
135x2
165x5x3

Deadlift
135x5x2
165x5
195x3
215x2
245x5

---------------------------

Saturday
1/28/2012

Squat
45x5x2
95x5
125x3
145x2
185x5x3

Press
45x5x2
65x4
75x3
105x5x3

Deadlift
135x5x2
185x3
205x2
255x5

[Basis Change]

Traveled out of town on business, workout routine will not be as consistent from today onward.

Wednesday
2/1/2012

Squat
45x5x2
95x5
125x3
145x2
190x5x3

Bench Press
45x5
95x5
115x3
135x2
170x5x3

Power Clean
45x5x3
75x5x3

PC:
Really struggling to get the basic movement down. It is tough to do with just the bar because I feel like I'm jumping as hard as I can and the bar is out of control. I then practiced w/ 15 lbs on each side, but b/c they are smaller weights, I could not practice from the deadlift position. It seems like next time, it might be worth trying w/ the 25 lb bumper weights (total weight 95 lbs) so that I can start from a proper dead lift. It helped to turn away from mirror and look at floor.
Focus for next time: Elbows locked and rotated inward, don't throw bar but let the jump propel it, and get those elbows up into rack position! Work on driving shoulders into the bar.

[Basis Change]

Sunday
2/5/2012

Squat
45x5x2
95x5
125x3
145x2
195x5x3

Press
45x5x2
65x5
85x3
110x5x3

Deadlift
135x5x2
185x3
205x2
265x5

[Basis Change]

Squat
45x5x2
95x5
125x3
155x2
200x5x3

Bench Press
45x5
95x5
115x3
135x2
175x5x3

Power Clean
45x3
75x3x2
95x5x3

Still really struggling w/ power cleans. I need to continue focusing on snapping my elbows up. Once I return to my regular gym, I will take a video of my PCs to get an external view of my form.