I squat for chocolate: A novice log for SSLP

[kmbrly]

Hi! This is my first log and I have been doing SS for about 8 weeks. I came from a CF background of about two years, making some modest gains oly lifting and general cardio-endurance fitness. CF introduced me and turned me on to powerlifting and that has become my primary focus, leaving the world of 'push till you puke' behind. I did some dicking around in and out of the gym for about 6 months before I started focusing on squatting specifically. I completed Smolov Jr. in HBBS where I FINALLY joined the 200# club, BOOM! Seriously, so exciting! Then I started SS via a friend and trainer with an off-the-cuff comment of "I want to get stronger."

I am totally jazzed about seeing what I can accomplish. Thanks for reading 😁

Otherwise I love cats, long pointless walks, and mimosas with pancakes.

I am a 5'4" 29 yo female, my weight fluctuates between 145-150. But overall I am gaining weight. The bodyfat function on my scale is a POS, so I don't have a real accurate idea.

MAX
-Squat max in HHBS: 205
a 35# PR 🙌, this still makes me so jazzed
-Deadlift: 165
-Press: strict, 83
-Power clean: 125

Current working weight and reps:
-LBBS: 3x5@170
-Bench press: 3x5@107.5
-Deadlift: 1x5@160
-Press: 3x5@ 67.5
-Power clean: 5x3@ 105...current arch nemesis

Chinups max reps: current,
31, assisted w/red and purple band...both pull ups and chin ups, my arch nemesis since the beginning of time!

I don't really have a special diet, I just try to make an effort not to eat to much shit and not drink to much. I typically eat between 1900-2200 cal/day, although most days it is closer to 2000.

Goals:
-My 6mo-1yr goal is compete in a novice level powerlifting competition.
Overall weight goals:
-LBBS, 225
-Bench, Bodyweight bench
-Deadlift, 200
-PC, 145

[Sarah Archenbronn]

Hello and welcome!
I'm of CrossFit ilk as well..

I think that deadlift goal could be bigger! Esp with your power clean so close to it now.

Looking forward to seeing you drive your numbers up.


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[kmbrly]

Thanks Sarah! The deads are finally starting to fall into place after a long time of not doing them right... ha!

here's to putting up big weight!

[Niki Sims]

Seriously, so exciting! Then I started SS via a friend and trainer with an off-the-cuff comment of "I want to get stronger."

I am totally jazzed about seeing what I can accomplish. Thanks for reading 😁

Aw yea, that's right!

Otherwise I love cats, long pointless walks, and mimosas with pancakes.

This is why we are friends.

I just try to make an effort ...not drink to much.

Unless I'm in town....sorry

Thanks Sarah! The deads are finally starting to fall into place are a long time of not doing them right... ha!

Really jazzed you started a log here Kim. The community here is pretty amazing. I am, of course, also looking forward to see those numbers go up and for you to compete later this year.

[kmbrly]

Of course, awesome credits go to niki!!!


We are also friends because we can't stop talking about how amazing our booties look in yoga pants 👍 and how buying jeans is a total problem.

AND btw, drinking excessively doesn't count when your with friends, hug!
I'm super excited to be here too! This is pretty much awesome sauce!

[Simon Rest]

An excellent thread title - sucked me into reading. Good luck, I look forward to your progress.

[Nick Klemetson]

An excellent thread title - sucked me into reading. Good luck, I look forward to your progress.

Ha, me too. Except mine would be "I Squat for Froyo."

You look like you're off to a great start. How does a set of 5 at 170 for your squat compare to a deadlift set of 5 at 160 in terms of intensity?

[kmbrly]

Ha, me too. Except mine would be "I Squat for Froyo."

You look like you're off to a great start. How does a set of 5 at 170 for your squat compare to a deadlift set of 5 at 160 in terms of intensity?

You should totally do 'I squat for Froyo' -which is pretty amazing, I agree!

My sets at 170 feel pretty good, no sticking points, and moving the weight pretty well. I transitioned to low bar in December so it's taken this amount of time to feel comfortable with the movement vs high bar. By the 5th set I'm ready to rack the bar.

The deadlifts have always been hard for form making even light weight heavy; but I have been working on setting up each rep, staying midfoot, and keeping my hips in a good position.

I don't have a current MAX for either. 160 is my 95% of my previous MAX for deads, and it feels just OK. 170 is 85% of my HB MAX.

[Sarah Archenbronn]

You should post some video of your DL, maybe we can help troubleshoot form and get you pulling bigger numbers.

Rori/john/wolf did some minor tweaks in my DL this past four months and it has really helped.


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[kmbrly]

You ever have one of those lifting days that just seemingly suck? Today was one of those days. Just a tough day under the BB.

🔺Squat 3x5@175
(increase weight by 2.5lbs from Day 3 -fractional weights NA [170 on 2/13])
http://youtu.be/CC9Ts1xUjxw

sorry for the quality, first video post.

🔺Bench 3x5@110
(Increase weight by 2.5lbs from last bench session [107.5 on 2/11])
-failed 3rep@110
-failed 4rep@105
-failed 5rep@100
❕The grip is to narrow, forearms should be vertical.
🔺Pendlay Row 3x6@100
(85% of 2x3 working weight [120 on 2/10])