Salt's training log

[salt]

Hey All - I'm Yet-Another-Starting-Stength-Novice. I started on SSBBT after a program set for me by the commercial gym I use included a 20 rep squat with just the bar. After a month, I still could not lift more than the bar and wondered why... thanks to Rip's vids the rest is history.

1. BIO

Here's my details:

• Sex: Male
• Age: 40 y/o
• Height: 6'3''
• Weight: 110kg (17 st 6lb) - "fluffy" by weightlifting standards
• Occupation: desk-jockey (researcher)
• General fitness level - prior to SS: "ok" - easy 10km run; plenty of functional training in 6 months previous
• No chosen sport, or sporting background
• Where I work out: commercial chain gym with a single half rack (Hammer Strength) and small platform. Good: decent Olympic bars. Downers: No bumper plates; weights <20kg are not standard size, which makes DL and PC warm-up difficult <60kg.
• What do I know about weightlifting: only what I've read/seen from Starting Strength in SSBBT, PP and (Rip will be pleased) Mean Ol' Mr Gravity.
• Goals: get and stay strong for life; raise my kids; avoid dying badly.

2. PROGRESSION

Starting SSBBT at the turn of the year. Following novice LP. These are the numbers between 4 Jan 2017 and 26 Feb 2017. All in KG.

Workout Date	Squat (Low)	Press	Deadlift	Bench Press	Power Clean	Notes
4 January 2017	35kg x 5 x 3	30kg x 5 x 3	50kg x 5 x 3
7 January 2017	40kg x 5 x 3		55kg x 5 x 3	40kg x 5 x 3
9 January 2017	45kg x 5 x 3	35kg x 5 x 3	65kg x 5 x 3
11 January 2017	50kg x 5 x 3		75kg x 5 x 3	45kg x 5 x 3
14 January 2017	55kg x 5 x 3	40kg x 5 x 3	85kg x 5 x 3
17 January 2017	60kg x 5 x 3		95kg x 5 x 3	50kg x 5 x 3
20 January 2017	65kg x 5 x 3	45kg x 5 x 3			--
25 January 2017	70kg x 5 x 3		100kg x 5 x 3	55kg x 5 x 3
27 January 2017	75kg x 5 x 3	50kg x 5 x 3	105kg x 5 x 1			Managed P 4 x 2 P 5 x 1 - reset?
30 January 2017	80kg x 5 x 3			57.5kg x 5 x 3	55kg x 3 x 5	First PC. Coached at local gym - still not convinced of form
1 February 2017	85kg x 5 x 3	45kg x 5 x 3	107.5kg			Back off P
3 February 2017	87.5kg x 5 x 3			60kg x 5 x 3	57.5kg x 3 x 5	Challenge with PC - reset next time
6 February 2017	90kg x 5 x 3	47.5kg x 5 x 3	110kg x 5 x 3
8 February 2017	92.5kg x 5 x 3			62.5kg x 5 x 3	50kg x 3 x 5	Reset PC to 50 for form/technique correction
10 February 2017	95kg x 5 x 3	50kg x 5 x 3	112.5kg x 5 x 1
13 February 2017	97.5kg x 5 x 3			65kg x 5 x 1	-	Left shoulder injury from squat bar position; quit workout before making worse. 1 week rehab
20 February 2017	90kg x 5 x 1 / 80 x 5 x 2	47.5kg x 5 x 3	100kg x 5 x 1			Backed off 10% post injury
23 February 2017	85kg x 5 x 3			62.5kg x 5 x 3	50kg x 3 x 5	PC for form
26 February 2017	90kg x 5 x 3	50kg x 5 x 3	105kg x 5 x 1			Day after, lumbar area facet injury; 1 week recovery min before return to light weights

Currently re-habbing a facet joint injury at my sacrum/lumbar join.

3. REFLECTIONS

• Diet:
  
  • Despite having no milk allergy, get skin rashes in morning after having whey protein. Need to find a substitute.
  • Sticking to a +3500 / 220g protein diet feels like a full time job.
  • I attribute set-backs a lot to diet and recovery failings - these are things to work on!
  
  
• Injuries:
  
  • SQ: bad bar position meant at 97.5kg, weight pulled down on on my left arm, injuring shoulder. 1 week down; still stiff, more immobile than previously. Lesson: work on shoulder mobility to get that shelf good n' tight.
  • PR: over-extended lower back during hip-thrust irritating a facet joint in lower back. Awful pain next day - couldn't move. 1 week after - near full movement. Currently re-hab from that with help from chiro. Lesson: tighten. damn. abs. tighten. damn. abs.
  • DL: good progression, feels good. Fed up of goons telling me I need a wide stance!
  • PC: learned it from a coach at the gym, who does S&C for a rugby team. The lift I like most, but one that I feel will ultimately destroy me.
  
  
• Motivation:
  
  • Why didn't I know about this 20 years ago? Seriously, why? I'm amazed by the physical and mental effect it has had on me so far.
  • There are a handful of lifters in the gym, nobody really doing anything serious. Difficult to stay slow and focussed amidst the frantic business of a commercial gym.

So,.. there we go. I really welcome your support and lifting wisdom!

[carson]

Welcome.

Stay with the novice program and you will be delighted with the results. At some point you may wish to check into Online Coaching through this website. Many have commended it.

I know that your question about starting this program 20 years ago but just in case you may not have known, it did not exist 20 years ago. It has become the gold standard for strength development, however.

[Matthew_888]

- Welcome fellow Novice Noob!
- SS will make the world squat before Rip and his friends, no doubt.
- Even after reading again and again SSBBTv3 you may need a form check as my newly acquired tendonitis obliged me to.
- Here is the result in my log and advice from Steve Hill SSC.
- May you avoid any tendonitis b/c of squat!

[salt]

16 March 2017

First time under the back for 2 weeks since back injury (facet tweak, right lumbar). Just getting the feel of things again.

Session:

SQ: Bar x 5 x 5 | 40kg x 5 x 2
P: Bar x 5 x 3 | 30kg x 5 x 2
DL: 50kg x 5 x 2

Nothing challenging, but an idea of what lies ahead. Writing day after, lower back feels tender - less mechanical pain, more muscular.

[salt]

Welcome.

Stay with the novice program and you will be delighted with the results. At some point you may wish to check into Online Coaching through this website. Many have commended it.

I know that your question about starting this program 20 years ago but just in case you may not have known, it did not exist 20 years ago. It has become the gold standard for strength development, however.

Carson, thanks man. I appreciate the encouragement.

[salt]

- Welcome fellow Novice Noob!
- SS will make the world squat before Rip and his friends, no doubt.
- Even after reading again and again SSBBTv3 you may need a form check as my newly acquired tendonitis obliged me to.
- Here is the result in my log and advice from Steve Hill SSC.
- May you avoid any tendonitis b/c of squat!

Matthew, good to hear from you. Yes, squat tendonitis - already had a light touch of it, so good to get some tips on avoiding it (and re-habbing it if I fail to avoid it).

[gladaki]

Thats a great way to write down everything. I will update my diary soon.