Three plates or bust

[Jr_Geezer]

I discovered SS through Rip's various posts and articles at Pajama Media, bought the book and have been working fairly consistently at it since August. I've always been fairly active with bicycling (road and mountain) and, more recently, refereeing my kids' soccer games. I've fooled around a bit on the machines at the gym but never did anything but shrugs with free weights and, of course, never saw any real improvement. After five months of SS, I most definitely see improvement and am looking for more in 2015. As the log title suggests, my most immediate goal is to get to three plates with both my squat and deadlift while staying injury-free (and get my pathetic bench and press numbers into a semi-respectable range).

Some stats:

Age: 54
Weight: 186 (all weights in pounds)
Height: 5' 10"

Starting lifts, after a few workouts to get somewhat comfortable with the lifts at the beginning of August:
Body weight: Not sure, maybe 190ish
Squat: 185
Bench: 85
Deadlift: 170
Press: 75

Skipping forward to my last four workouts. I've been taking at least two days off between workouts to allow for more recovery. As you will see, I often take more than two days off, for variety of non-workout related reasons. I'm trying to be more consistent and hopefully will be more so now that the holidays are over:

12/10/14
Squat (weight x sets x reps))
45 x 2 x 5
135 x 1 x 5
165 x 1 x 3
205 x 1 x 2
255 x 1 x 1
275 x 3 x 5

Press
45 x 1 x 5
65 x 1 x 3
85 x 1 x 2
105 x 3 x 5 (last reps were a real grind)

Chins: 8, 8, 7

12/16/14
Squat
45 x 2 x 5
135 x 1 x 5
165 x 1 x 3
205 x 1 x 2
255 x 1 x 1
275 x 3 x 5

Bench
45 x 1 x 5
75 x 1 x 3
105 x 1 x 2
135 x 1 x 1
145 x 1 x 5, 140 x 2 x 5 (145 was a bit much for me)

Deadlift
135 x 1 x 5
205 x 1 x 3
235 x 1 x 2
265 x 1 x 1
280 x 1 x 5

Chins: 9 (ran out of time)

12/21/14
Squats
45 x 2 x 5
135 x 1 x 5
165 x 1 x 3
205 x 1 x 2
255 x 1 x 1
275 x 3 x 5

Press
45 x 1 x 5
65 x 1 x 3
85 x 1 x 2
105 x 3 x 5 (felt much better than last time)

Chins: 10, 6, 6

12/26/14, Body weight: 186, dress belt one hole tighter than in August)
Squats
45 x 2 x 5
135 x 1 x 5
165 x 1 x 3
205 x 1 x 2
255 x 1 x 1
280 x 3 x 5

Bench
45 x 1 x 5
75 x 1 x 3
105 x 1 x 2
135 x 1 x 1
145 x 3 x 5 (worked on staying tight, felt much better)

Deadlift
135 x 1 x 5
205 x 1 x 3
235 x 1 x 2
265 x 1 x 1
285 x 1 x 5

So my plan is to continue this routine for a bit yet, squatting each workout, alternate bench and press each workout and alternate chins and deadlifts each workout. I usually keep the same weight for three workouts and then go up by 5 pounds, although I am thinking of getting fractional plates so I can microload, especially the press and bench. I'll probably get the Practical Programming book at some point so I know what and when to do next.

Also on the shopping list are shoes (probably a pair of Chuck's) and a belt (trying to decide between 3" and 4"). Form videos will be following soon as I really want some feedback on my technique.

Thanks for reading.

-Rob

[Shaneomac]

Well it looks like you're already pretty close! Welcome, and I'll be watching your log. I make videos to find deficiencies in my technique that I wouldn't catch without them (and to check my depth). I also put them up on here too but I don't think they get looked at all too often. If you make a video to check technique I'll definitetly let you know what I think!

[K.O.]

Also on the shopping list are shoes (probably a pair of Chuck's) and a belt (trying to decide between 3" and 4").

In my experience (I'm 5'9"), I went with a 4" belt for squats and a 3" belt for deadlifts. Here's a good read:

http://www.t-nation.com/training/the...d-the-deadlift

[peez]

Welcome to the forum, Rob! For me the 4" belt works fine for everything. For DL I move the belt higher so it does not get in the way, but an extra 3" belt would be nice. for that purpose. Why not get real weightlifting shoes instead of chucks? Many people swear by the help support the heel gives them for squats. DLs are best in socks, IMHO.

I'm 5'9" and 185lbs btw.

[Jr_Geezer]

Thanks, Shane. I just need to find someone to hold the camera so I can post some videos. I'll make a note here and post them in the coaches' forum.

-Rob

[Jr_Geezer]

Welcome to the forum, Rob! For me the 4" belt works fine for everything. For DL I move the belt higher so it does not get in the way, but an extra 3" belt would be nice. for that purpose. Why not get real weightlifting shoes instead of chucks? Many people swear by the help support the heel gives them for squats. DLs are best in socks, IMHO.

I'm 5'9" and 185lbs btw.

Right now I'm not sure I want to spend the extra bucks on 'real' weightlifting shoes. I'm going to try the chucks, which will almost certainly be a step up from the squishy shoes I'm wearing now, and when I hit three plates I'll celebrate with new shoes. Not sure which ones, as every time I read a shoe thread, I get more confused over which one is best, as everyone has a favorite. A belt is definitely coming soon, most likely a 4".

-Rob

[Jr_Geezer]

Monday, December 29

Squats
45 x 2 x 5
135 x 1 x 5
165 x 1 x 3
205 x 1 x 2
255 x 1 x 1
280 x 3 x 5

Felt pretty good. Very last rep was a bit slow. Thinking about my back position more and always telling myself, "Tight, tight!"

Press
45 x 1 x 5
65 x 1 x 3
85 x 1 x 2
105 x 3 x 5
Last set was a bit of a grind. I would have thought after four workouts at this weight, it would not be quite so hard. As always, keeping tight and keeping the barbell path as vertical as possible helped.

Chins: 8, 7, 7

Not sure what was going on tonight as usually I have the power rack all to myself at the community center I lift at, but three different guys asked when I was going to be finished. First guy after me, a bigger young guy (early 20's, 230-240 lbs, over 6'), did squats, a rare sight at the gym, but when he got to 315, he was doing half squats at best. He was working next to me when I was doing my full depth squats.

-Rob

[carson]

Rob,

Welcome. At least you tried to set a good example for the young fella.

[Jr_Geezer]

Friday, Jan 2, 2015

Squat
45 x 2 x 5
135 x 1 x 5
165 x 1 x 3
205 x 1 x 2
255 x 1 x 1
280 x 3 x 5

Bench
45 x 1 x 5
75 x 1 x 3
105 x 1 x 2
135 x 1 x 1
150 x 3 x 5

Deadlift
135 x 1 x 5
205 x 1 x 3
235 x 1 x 2
265 x 1 x 1
285 x 1 x 5

All lifts felt pretty good, just a slight pause on the way up on the last squat rep. Added 5 lbs to bench, should be able to easily add 5 lbs to DL next workout. Was especially pleased with how the bench went, hard but no real pause on the way up.

-Rob

[Jr_Geezer]

Tuesday, Jan 6

Squat
45 x 2 x 5
135 x 1 x 5
165 x 1 x 3
215 x 1 x 2
265 x 1 x 1
285 x 3 x 5

Added 5 lbs above last workout so this is a PR. After my last set, my only thought was "Jesus Christ, that shit is fucking heavy." Getting to 315 is going to take some serious work. I've got to get some shoes and I've got to get the Practical Programming book because I have no idea how I'm going to reach my goal at this point.

Press
45 x 1 x 5
65 x 1 x 3
85 x 1 x 2
110 x 3 x 5

Added 5 lbs to this lift as well. First two sets also felt heavy as hell so I told myself to get angry and really push that weight up. I put out a real effort and the weight went up faster, at the expense of some form, I'm afraid, but I completed the set. Now my lats are sore.

Chins:
10, 9.
Ran out of time and energy before I got a third set in, but today was the first time I was able to get more than 8 reps in the second set.

-Rob