Simple. Direct. Brutal. Time to get it back. SS Log

[KorStrength]

I'm 31 years old.

Three years ago, I was a gym-a-holic. I was a 320/455/500 bench, squat, dead guy at 185 pounds. At my lightest five years ago, I weighed 165 pounds and I was benching 305, squatting 420 and deadlifting 485. Then a lot changed. I went from coaching HS football to D3 college ball, had my son, had my daughter... I pretty much stopped going to the gym. I couldn't justify it. My fiancé would have supported it, but I couldn't bring myself to be home even less than I already was, and I was away a lot.

I've recently went back to HS ball. It's good for my family. It's good for me. And that means I've recently returned to the gym. Ive been back for about a month now, and this past Thursday I began my SS journey after some folks convinced me that a LP program was best for me at the moment.

Current stats: (tested about a month and some change ago)
31 years old
203 pounds
Bench: 250 1RM
Squat: 300 1RM
Deadlift: 330 1RM
Power Clean: ?
Military Press: 140 1RM

My split:
A: Squat 3x5, Bench 3x5, Dead 1x5, Dips 3x8 (if time/body permit)
B: Squat 3x5, Mil. Press 3x5, Power Clean 5x3, Superset Lat Pulldowns OR Chins + Bicep Curls (elbow flexion then shoulder flexion) [If time permits]

[coleossus]

Welcome to the forums!

Nice opening numbers. Kick some ass, man!

[KorStrength]

Day One:
A: Squat 3x5 @ 255
Bench: 3x5 @ 205
Deadlift: 1x5 @ 320

No additional work

Day Two:
B: Squat: 3x5 @ 260 - This felt awesome. It felt much better than 255 did. Got nice and parallel (my body doesn't contort in the way needed to go ATG, maybe someday!).

Military Press: 3x5 @ 105 - Felt good. Last couple reps were a little tough off the chest, but not really anything that made me even have to fight the bar. This will be easy for awhile and then I'm going to hit a wall. Can't wait. That's when the fun begins.

Power Cleans: 5x3 @ 95 - Admittedly, 95 was a bit light. But I also wasn't really sure, at all, where to start. I haven't cleaned in a LONG time. (the lift, I mean. I've cleaned my living quarters and my clothes among other things). So I'll stick with slow progression on this lift and see where it goes. Felt good. First few reps didn't rack in the right spot, but I got the groove on the last rep of the first set and it went smooth from there!

Lat Pulldown/DB Bi Curl Superset - 3x8 @ 100 on lat pulldown and 25 on bicep curls. Did a different grip for all three lat pulldown sets.

[KorStrength]

Day 3:

Squat: 3x5 @ 265 - felt great.

Bench: 3x5 @ 210 - little nervous about 215 but I think I'll get. Wish I had micro plates. Might go invest in a 20 oz bat weight.

Dead: 1x5 @ 325 - felt great.

Didn't do Chins or dips or anything. I'm gassed. Live to fight another day.

[KorStrength]

Squat- 3x5 @ 270 - felt good. Slight slow down on bar speed. But I'm not worried about it.

Military - 3x5 @ 110 - definitely have to think about micro loading soon. Might have one or two more sessions before I need to.

Power Cleans - 3x5 @ 105 - really, really easy. Probably jump another 10 lbs next B day.

Lat pull down - 3x8, narrow, medium, wide grip

DB Curls w/ elbow and shoulder flex ion - 2x5 @ 27.5

[KorStrength]

Squat: 3x5 @ 275 - cake walk. Seriously.

Bench: 3x5 @ 215 - first set, first reps went great. 3rd rep I felt something pop in my right shoulder. Shooting pain. I finished the set anyways. Remaining two I moved my grip in from ring finger on the ring to pinky just inside the ring. It hurt. But I finished. I don't quit.

Deadlift: 1x5 @ 330 - easy!

[KorStrength]

Squat- 3x5 @ 280 - last reps on each set slowed a touch but I'm honestly not concerned moving forward. I think 290 is going to go great on Wednesday.

Press - 3x5 @ 115 - I was nervous about this but it went up well. All of the care I took with my shoulder paid off. Very little pain. Felt strong. Got my 10 oz washers on the way for micro loading. Feeling very comfortable.

Power Cleans - 5x3 @ 115 - bumped it ten pounds. Went well. First set was shaky, but realized I wasn't exploding off the floor and jumping so I focused on that on second set and it went VERY easy.

Also did a superset of zottman curls and chins. Good session!

[KorStrength]

Awful day. Got my squat sets and reps at 285, and I got my bench sets and reps at 220... But for deadlift I got one rep at 335... It was easy. Felt good. Form looked pretty good and felt smooth. Went to lower the bar and my lower back gave out. I dropped like a ton of bricks. Having a very hard time moving around right now. Pain in my left oblique and lower back area. Radiating to right side. I'm afraid this one is going to mean some time off...

Squat and bench took a lot out of me today. Weights are getting to a much more challenging point.

Wondering if I should be doing three major compounds in one session right now. Maybe my mobility isn't up to snuff. Maybe I'm not stretched out well enough. I do follow warm up protocols, and I felt ready... Just wondering if muscle fatigue is playing a role.

Really, really down right now. Just got back to gym a couple months ago and now it looks like I'm going to need to take some time away. Makes me want to vomit.

If anyone is actually reading this or has advice, please, by all means let me hear it. Big time disheartened. Especially because this is working! Ugh.

[Runner]

I would consider videoing your lifts and posting to the form check forum. SSC coaches are very helpful and responsive to those types of posts. Make sure you follow the video format criteria posted.

Secondly, are you doing too much too soon? This is an honest question because from what I can tell you had a multi-year detrain and just came back and are pushing major weights. Would a deload and a period of form work be beneficial to you or is your deadlift/squat form top notch?

I ask these questions because I came back from a year off of lifting (1rm 405 squat,DL) and it took me 4 months to get back to where I left off. Don't give up man!!!

[iamsmuts]

Sorry about the shoulder and back injuries. You didn't say what you've been doing for the month prior, but you started your LP very heavy. When you come back, it would probably be better to start with lighter weights. SSBBT has a section on where to start: the weight where your reps slow. You'll be back to your current numbers with better form and stronger in just a few weeks on an LP. It will seem too light at first. But you can move up in 10 pound jumps at first. The weight will get heavy soon enough.