Rene's novice log

[ravl]

Hello!

About a month ago I started with the StrongLifts program and as I was trying to learn more about the lifts I found Starting Strength. I read the book, watch the videos, read the articles and decided to stop exercising and start training. I will start the Wichita Falls Novice Program this week

Stats:

• Male, 30
• 5' 7"
• 159 pounds

Current lifts:

• Squat: 100 pounds
• Bench: 80 pounds
• Press: 65 pounds. Stuck on this weight for 3 workouts but now I know I was using terrible form
• Deadlift: 110 pounds
• Power Clean: zilch, will start on this one from scratch.

I look forward to participating on this great community

-René

[carson]

Welcome. Power Clean is something that should wait for a bit after you get the Deadlift nailed. As you progress you may wish to post videos of your lifts as you are able. SS is a wonderful adventure. I call it the Gold standard of strength training.

[ravl]

Oct 26, 2014

Barbell Squat

45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
80 lb x 3 reps
95 lb x 2 reps
110 lb x 5 reps
110 lb x 5 reps
110 lb x 5 reps (PR)

Barbell Bench Press

45 lb x 5 reps
45 lb x 5 reps
55 lb x 5 reps
65 lb x 3 reps
75 lb x 2 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps (PR)

Chin-Up

5 reps (PR)
4 reps
4 reps

Squats felt good, the bench press didn't take much out of me. I feel right in the middle of linear progression.

[ravl]

Oct 29, 2014:

Squat

45 lb x 5 reps
45 lb x 5 reps
75 lb x 5 reps
90 lb x 3 reps
105 lb x 2 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps (PR)

Press

45 lb x 5 reps
45 lb x 5 reps
50 lb x 5 reps
55 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps

Deadlift

95 lb x 5 reps
95 lb x 5 reps
115 lb x 3 reps
125 lb x 5 reps (PR)

Progress.jpg

Red vertical line shows when I started Doing The Program.

[ravl]

Squat

45 lb x 5 reps
45 lb x 5 reps
70 lb x 5 reps
90 lb x 3 reps
110 lb x 2 reps
130 lb x 5 reps
130 lb x 5 reps
130 lb x 5 reps (PR)

Bench Press

45 lb x 5 reps
45 lb x 5 reps
60 lb x 5 reps
70 lb x 3 reps
80 lb x 2 reps
90 lb x 5 reps
90 lb x 5 reps
90 lb x 5 reps (PR)

Pull-Up

3 reps
3 reps
3 reps (PR)

The squats are getting harder but I can still come out of the hole relatively smoothly. I will try to video to verify form.

[ravl]

Nov 2, 2014: BW=168 lb

Squat

45 lb x 5 reps
45 lb x 5 reps
80 lb x 5 reps
100 lb x 3 reps
120 lb x 2 reps
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps (PR)

Press

45 lb x 5 reps
45 lb x 5 reps
55 lb x 5 reps
60 lb x 3 reps
65 lb x 2 reps
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps (PR) - No longer stuck! Eating through the sticking points indeed.

"Power Clean" - quotes needed because I couldn't rack it right and even my wife (who has not read the book) said that I was hunching over.

45 lb x 5 reps
45 lb x 5 reps
55 lb x 2 reps
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps
65 lb x 3 reps (PR)

[ravl]

Nov 4, 2014:

Squat

45 lb x 5 reps
45 lb x 5 reps
75 lb x 5 reps
100 lb x 3 reps
125 lb x 2 reps
150 lb x 5 reps
150 lb x 5 reps
150 lb x 5 reps (PR)

Bench Press

45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
75 lb x 3 reps
85 lb x 2 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps (PR)

Chin-Up

5 reps
4 reps
4 reps

[ravl]

Nov 6, 2014:

Almost BW squat today! BW at 166 lb. The squats are getting heavy and it takes me longer to come out of the hole, but so far I have not missed a rep. Different story on the Press, couldn't push that last rep all the way up, my bar path gets worse as I get tired, the bar was far too forward and the moment arm beat me.
Deadlifts felt good once my wife told me my back was not straight, the cue of raising the chest until it gets uncomfortable is very useful.

Right now my squat is increasing faster than my deadlift, is this something I should be concerned about? Picture below:

Progress.jpg

Squat
45 lb x 5 reps
45 lb x 5 reps
95 lb x 5 reps
115 lb x 3 reps
140 lb x 2 reps
160 lb x 5 reps
160 lb x 5 reps
160 lb x 5 reps (PR)

Press
45 lb x 5 reps
45 lb x 5 reps
60 lb x 5 reps
65 lb x 3 reps
70 lb x 2 reps
75 lb x 5 reps
75 lb x 5 reps (PR)
75 lb x 4 reps

Deadlift
95 lb x 5 reps
95 lb x 5 reps
110 lb x 5 reps
130 lb x 2 reps
140 lb x 5 reps (PR)

[ravl]

Is the location of DOMS an indicator of good/bad form for the lifts?

[peez]

In my experience DOMS is a poor indicator of what you did or how well you did it. I'd just ignore it - or consider it a nice reminder of the hard work you did under the bar. BW Squats are a great milestone to reach - you are progressing well!

Also, don't worry about deadlift relative to squat. In the beginning I deadlifted more frequently than you did and used bigger jumps on the DL which kept it ahead of the squat - but different people advance at different rates on each lift. It depends on genetics, anthropometry, personal preferences and many other factors.

If lifting teaches me one thing, it's patience with my progress. Just keep it up!