Novice Texan's training log (30 y/o 6'3" skinny dude)

[PNT]

Hi everyone, here is my story and current situation. Any feedback would be appreciated.

I got tired of being weak and decided to start doing something about it mid January this year (2016). Ironically, Google thought it best that I discover a Belgian dude's version of SS instead of the original Texas, grade A program (I am from Texas, and yes, I am referring to the Stronglifts 5x5 program).

I stuck with SL from mid-January to April 21, but then switched to SS as of April 24. I have made noticeable albeit not spectacular progress in the 3-4 months I have been training, and I want to continue to improve more efficiently.

I received the Starting Strength book as a gift for my birthday in mid April. I purchased PPST earlier today (arrives Thursday, thanks Amazon).

I work out in my garage Tuesday, Thursday, Sunday. I have a simple power rack and a couple of rubber stall mats I use for deadlifts, cleans, and press (my power rack is old and doesn't have capability of loading the bar on the outside of the rack, so in order to press I have start from the floor and clean the weight at the beginning of each set).

Numbers:
A/S: 30 / male
H: 6'3"
BW: 190 lbs (in January was was 174 lbs) ... body fat ~12% according to several readings on an Omron paddle reader (may be higher or lower in reality but it's a reference point)

Latest complete worksets:
Squat: 195x3x5
Press: 105x3x5
Deadlift: 215x1x5
Bench: 150x3x5
Power Clean: 105x5x3 (just started this exercise last week or so)

Athletic background: High school basketball player, some very light weight training in high school (12 years ago). Currently play basketball 2x/month (Saturdays). In the short time I have been lifting I have noticed a huge improvement in my speed, agility, and endurance -- feels great.


Additional information and questions:
Squat: I started with the 45-lb bar, and sustained an injury (maybe piriformis strain?) at ~100 lbs worksets. This had me out of commission for squats and deadlifts for a couple of weeks -- even BW squats were painful. I recovered and started over, then sustained a similar injury at 155 lbs worksets -- lower body out again for 1.5-2 weeks. I finally saw a trainer in April, and he corrected some form errors. I started using a belt a couple of workouts ago, at 190 lbs. It is becoming much more taxing to squat, and I felt more comfortable bracing with a belt. I have not yet failed on squats, and I have stuck with the 5lb increments every workout (from the SL program). How do I know if/when I should use a belt?

Press: I reset on press after straining with bad form at 95. After form correction visit with trainer, doing better.

Deadlift: See squat above - intermittent time off due to injury. Did Sumo deadlift for a few weeks while muscle strain healed. Switched to conventional recently. Most recent set of 215 was very challenging, and I believe I had some back rounding. I will try to take some videos to share. Perhaps I need to work on hamstring flexibility. Any thoughts?

Bench: In high school this was my weakest lift, and today I am benching more than I ever did then. I also have never successfully done a chin-up, from when I first tried in elementary school to today -- although I am getting closer. I am built heavier in the legs vs. torso/arms, although I have put on noticeable upper body weight in the last few months. I failed at 155 in my last two bench workouts with 3 minutes of rest between sets. I will try again today with 5 minutes of rest.

Power Clean: I just introduced the Power Clean a few workouts ago, with a starting weight of 95 lbs (recommended by the app). I noticed some soreness in my right shoulder after my workout Sunday and the next day. Will need to monitor this.

Open to comments, criticisms, questions... I will try to post a form check soon.

[Zeppelin]

Welcome from a fellow Texan in the same neighborhood as you on several lifts.

[PNT]

Thanks Zeppelin. I took a look at your log, and I see you have been adding 10 lbs per workout through your last workout. I have been doing only 5 pound increments on squats (a carryover from the Stronglifts program). I am currently only resting 2 minutes between sets, but I wonder if I should try 10 lbs increments and give myself more rest between sets. What is your current rest period?

[cgeorg]

I started actually timing rests when my squats got to around 200. I'm currently at 6mins between sets for squats, 5 for bench, 4 for press, 3 for power cleans.

So... Yes add rest. However much you need to recover between sets. You need time to replenish ATP stores.

[PNT]

Thanks, I am going to workout now and will try that.

[Zeppelin]

Thanks Zeppelin. I took a look at your log, and I see you have been adding 10 lbs per workout through your last workout. I have been doing only 5 pound increments on squats (a carryover from the Stronglifts program). I am currently only resting 2 minutes between sets, but I wonder if I should try 10 lbs increments and give myself more rest between sets. What is your current rest period?

During warmup, I rest as long as it takes to change the weights.

For working sets, I rest anywhere from 3-5 minutes between sets depending on how gassed I feel.

I always time my breaks and never start the next set before three minutes has passed regardless of how I feel.

[carson]

Do you videotape your lifts? If so post some, especially of Squat and Deadlift. Your injuries may be due to some poor technique. Go see a certified SS coach. We have several in Texas.

[PNT]

Do you videotape your lifts? If so post some, especially of Squat and Deadlift. Your injuries may be due to some poor technique. Go see a certified SS coach. We have several in Texas.

I taped my squat for the first time last night and will post video once I get it uploaded. I believe you are right, my previous injuries were form related. I saw a trainer last month and made some improvements which have helped me progress without injury (so far).

Video coming soon...

During warmup, I rest as long as it takes to change the weights.

For working sets, I rest anywhere from 3-5 minutes between sets depending on how gassed I feel.

I always time my breaks and never start the next set before three minutes has passed regardless of how I feel.

Re: warmup resting, same here.

Re: working sets, I was timing my rests to 2-3 minutes. I extended the rest time yesterday and it made a difference -- I just barely missed my last rep on bench but will get it next time.

On cleans, maybe I am not doing enough weight yet, as 1-2 minutes of rest was sufficient. How much are you resting on PC?

[PNT]

Tue, 5/10

SQ: 200 3x5
BP: 155 5/5/4 (failed last rep)
PC: 115 5x3 ... some soreness within my right shoulder this morning (rotator cuff?). I took some video and will post later, I probably have a form issue.

Still cannot do a pull-up, but getting closer.

Resolved to eat like a beast this week. 5 eggs for breakfast #1 this morning. Curious what everyone else eats for breakfast / throughout the day to make calorie and protein targets.

[carson]

I believe you are right, my previous injuries were form related. I saw a trainer last month and made some improvements which have helped me progress without injury (so far).

A trainer. Believe me a trainer is not equivalent to a certified SS Coach. Following "a trainer's advice" will probably lead to injury. Go see a certified SS Coach.