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Thread: J's road to strength

  1. #1
    Join Date
    Dec 2013
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    28

    Default J's road to strength

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    Hello SS forums! Thought I would post up my logs for my experience with BLSS. I'd love to do power cleans, but without a trainer/coach I am just going to stick with rows right now to avoid injury.

    GOALS:
    Squat: 315
    Bench: 225
    Dead: 405

    I'm hoping to hit those numbers within 12 weeks.

    I've been on the program for a few weeks now (originally started with SL 5x5, but have switched to 3x5 for squats, couldn't handle the volume). Here's what my previous two days have looked like for the linear progression (not tracking my accessory work).

    12/6/2013

    Squat
    45 x 5 x 2
    95 x 5 x 2
    135 x 3 x 1
    185 x 2 x 1
    215 x 5 x 3

    Bench
    45 x 5 x 2
    95 x 5 x 2
    135 x 3 x 1
    155 x 2 x 1
    180 x 5 x 5

    Row
    95 x 5 x 3
    135 x 3 x 1
    140 x 5 x 5

    12/9/2013

    Squat
    45 x 5 x 2
    95 x 5 x 2
    135 x 3 x 1
    185 x 2 x 1
    225 x 5 x 3 (wow! I was surprised but this was easier than 215...must be all dat food and milk over the weekend)

    Press
    45 x 5 x 2
    95 x 5 x 2
    115 x 5 x 5 (push pressed the last reps. If I have difficulty with this again I will decrease the weight)

    Deadlift
    135 x 5 x 2
    185 x 5 x 1
    225 x 3 x 1
    275 x 2 x 1
    300 x 5 x 1 (my grip started to fail even though I for sure have the strength for this lift. I need chalk or perhaps some accessory grip work. Not sure if I should go up in this lift or not until I am solid with the grip)

    I'm excited because I've finally hit my personal best's in all of these lifts, but with much much better form than I ever had before. A year ago when I squatted 225 I was definitely doing partial squats. Ready to destroy bench press tomorrow and start setting some PR's!

  2. #2
    Join Date
    Dec 2013
    Posts
    28

    Default

    Thanks for the encouragement!

    My stats as well:
    6' 0"
    185lb
    15-20% BF
    23 years old
    Last edited by jsteve08; 12-10-2013 at 04:34 PM.

  3. #3
    Join Date
    Aug 2012
    Location
    Lexington Park, MD
    Posts
    495

    Default

    Definitely use chalk and if you get all the reps add weight. I agree you will be hitting 315 soon! Good luck!

  4. #4
    Join Date
    Dec 2013
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    28

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    I think I will switch to 3x5 for OHP, the weight is starting to get heavy. I'm going to keep doing 5x5 on bench until I see a reason not to. I haven't lifted much heavier than 185 before, but I'm not struggling to complete 5x5 at all so I will keep at it.

    So on Wednesday I wasn't feeling 100% at the gym...I had to piss constantly cause I made the mistake of chugging an energy drink right before, and that definitely created some mental blocks. Also I had somewhere to be afterward so I just wasn't all there. Going to make up for it today I hope.

    12/11/2013

    Squat
    45 x 5 x 2
    95 x 5 x 2
    135 x 3 x 1
    185 x 2 x 1
    235 x 3 x 1
    235 x 5 x 1
    235 x 4 x 1

    Bench Press
    45 x 5 x 2
    95 x 5 x 2
    135 x 3 x 1
    155 x 2 x 1
    185 x 5 x 5

    Row
    95 x 5 x 3
    135 x 3 x 1
    145 x 5 x 5

    Here I struggled a bit with rep 3 on my first set of squats and immediately racked it. I probably could have pushed more considering I complete the 2nd set. The third set is the first time ever having to dump the bar. I made the mistake of stepping too far back and not setting the safety pins high enough, never again. The positive side is that I survived and didn't injure myself (somehow) which does give me a confidence boost.

    I started practicing power cleans before I did the rows. I'm going to really study them over the weekend and try to make a video.

    I filmed my squats, please critique:
    http://www.youtube.com/watch?v=597qJIyygiQ
    http://www.youtube.com/watch?v=ai71fde1-go
    http://www.youtube.com/watch?v=8B7nN9sKPH4

    I'll be attempting the same weight later today. Maybe I should go down to 5lb jumps in the future? That will make it take way longer to get to 300 but it might be smoother. I'm also attempting the 300lb deadlift again today, but I tore a callus on my hand. I'll have it covered, but it may cause problems, at least it will put a mental block on the lift. Especially since grip was the problem last time.
    Last edited by jsteve08; 12-14-2013 at 10:27 AM.

  5. #5
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    Dec 2013
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    12/13/2013

    Squat
    45 x 5 x 2
    95 x 5 x 2
    135 x 3 x 1
    185 x 2 x 1
    235 x 5 x 1
    235 x 4 x 1
    235 x 5 x 1

    Press
    45 x 5 x 2
    95 x 5 x 1
    105 x 3 x 1
    115 x 5 x 3

    Deadlift
    135 x 5 x 2
    185 x 5 x 1
    225 x 3 x 1
    275 x 2 x 1
    300 x 2 x 1

    I missed lunch today and at first was going to eat a big meal after work and then go lift in the evening. But I decided I wanted to test to see if eating enough calories before the workout makes a difference in the performance. I had a mediocre workout, but I'm not for sure on whether having had more food would have helped. I don't know why I was able to complete the last set of squats but not the second set. I think maybe there is a little confidence boost on the last rep of the final set because I know it's just one more to push out. Decreasing the sets to 3 for the Press will definitely allow me to advance. These felt a lot better today, but I want to get a form check video up soon for the press. The deadlift I probably could have done if it weren't for two things: the torn callus on my right hand, and I was so wrapped up in trying to cover that and lift through the pain that I completely forgot to put on a belt for my workset which is the only way I was lifting this much weight before. I didn't even think about that until I was on the way home from the gym. Oh well.

    Two days of recovery, gonna eat huge and definitely be amped up to make some progress on Monday.

  6. #6
    Join Date
    Dec 2013
    Posts
    28

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    Damn, I was hoping for some more feedback on form. Oh well.

    12/16/2013

    Squat
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    185 x 2 x 1
    235 x 5 x 3

    Bench
    45 x 5 x 2
    95 x 5 x 2
    135 x 3 x 1
    155 x 2 x 1
    190 x 5 x 5

    Power Clean
    95 x 3 x 5

    So yesterday I was not feeling too great but went to gym anyway and set a bunch of new records. I barely managed to eek out the sets of 235 but I've finally conquered it. I'm definitely going to have to slow it down to 5lb jumps in squats now, I'm just cutting it too close to stalling. Bench press feels solid, still not having any trouble with the 5x5 although it is getting there. I'll probably be doing 3x5 soon enough. I've also finally started working on power cleans. I'm probably doing the form all wrong, so I'll stick with this weight for a while and post up a video soon. It definitely feels way more productive than rows, so I'm excited to get good at them.
    Last edited by jsteve08; 12-17-2013 at 08:47 AM.

  7. #7
    Join Date
    Dec 2013
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    12/18/2013

    Squats
    95 x 5 x 2
    135 x 3 x 1
    185 x 2 x 1
    240 x 5 x 1
    240 x 4 x 1 (failed fifth rep)
    240 x 3 x 1

    Press
    45 x 5 x 2
    95 x 3 x 1
    120 x 5 x 2
    120 x 3 x 1

    Deadlift
    135 x 5 x 2
    185 x 5 x 1
    225 x 3 x 1
    275 x 2 x 1
    300 x 5 x 1 (belted)

    My warmup for squats was a little different because I ended up working in with some people, and they already had a bit of weight on the bar so I just warmed up with it. Hopefully that doesn't effect the progression too much. It felt a little absurd to be warming up with their working weight. Also when I dropped down on my first warmup, the bar landed on the safety pins that they had set at the very top. Good to know I'm getting a nice deep squat in.

    I attempted the fifth rep on my second set of squats and failed, setting the bar on the safety pins. I might have been able to get out a fourth rep on the last set but since I had already failed once I just backed off and racked after three. Hopefully will nail it on Friday and increase the weight again Monday. For the press, I think I've improved on the form. I'll try to get a video up soon. It's my weakest lift and one of the tougher ones to progress.

    The deadlift went off without a hitch this time. Not sure if it's increased grip strength, or the fact that I've incorporated the hook grip, or that I remembered to belt up this time. Probably a combination of all three with the most emphasis on the last. The 275 warmup was harder than the 300 workset. Once I put the belt on I felt like I could lift a hundred pounds more. Gonna up to 310 (maybe just straight to 315?) next time.
    Last edited by jsteve08; 12-18-2013 at 11:35 PM.

  8. #8
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    Dec 2013
    Posts
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    Bah humbug...I started feeling sick on Friday and decided to play it safe and skip my workout. Turned into full blown illness yesterday. It's a bit better today and I might go lift or I might just hold off and wait for tomorrow. I hate missing workouts.

  9. #9
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    Dec 2013
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    208

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    Hey brother,

    To me, your squat depth and lumbar support look good. Maybe you're descending a little quick but others may disagree. Have a look at your elbow and wrist position - watch this video to explain all - http://vimeo.com/30763907

    Try posting any technique questions/videos here (http://startingstrength.com/resource...play.php?f=155) as you'll usually get a good response. Sorry I can't give you more, I'm quite new to this as well. Good luck!

  10. #10
    Join Date
    Dec 2013
    Posts
    28

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    starting strength coach development program
    Thanks for the tips. Definitely remaining conscious of wrist and bar position. I posted my form check over in the technique section but didn't get too many comments. I'll post some new ones up soon, including my power clean.

    12/23/2013
    Squat
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    185 x 2 x 1
    240 x 5 x 1
    240 x 4 x 1
    240 x 3 x 1

    Bench
    45 x 5 x 2
    95 x 5 x 1
    135 x 3 x 1
    185 x 2 x 1
    195 x 5 x 3

    Power clean
    95 x 3 x 5

    Still feeling sick. My main motivation for getting in the gym today is just to prevent myself from going backward. The fact that I performed as well as I did while sick is more than enough. The reps I did get on the squat felt very strong. I dropped the bench down to 3 sets. I'll decide next time whether to go back to 5 or not. The power clean is mainly giving me issues with catching the bar in the rack position properly. Sometimes I land on my wrist or on my throat, which can't be good at higher weights. Perhaps I should change out one day of back squats for front squats so I can develop the rack position? Not sure how that will effect the BS progress. Something to consider.

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