Uncle Josh Starting Over

[Uncle Josh]

I started with the Stronglifts 5x5 program several years ago until a stupid error on my part triggered a back spasm that needed a chiropractor to fix. He suggested I read Starting Strength, as this was the program "the stronglifts guy ripped off." So I started SS back in 2014 on a standard bar and a rack made out of 5-gallon buckets and 2x4s, made progress, stopped for several months, and for the past two months I've been back at it with Olympic weights and a proper bench. There is some remnant of SL in my data because I thought I was supposed to be doing rows until I re-read the 3rd edition of starting strength.

My stats: 5'8", 295 lbs, 45 years old

So far I only have 300 lbs of plates, so I'm maxed out on the squat until I can get more. This doesn't bug me so much because my other lifts aren't where I want them to be, and each session leaves me pretty worn out. I switched to twice-a-week to give me more time to recover.

Some of these deloads happened after watching form videos and dropping my weight to work on the form better. Some of them are thoroughly disheartening, like failing a 165 bench, dropping to 155 and failing that.... The press was really exhausting and after reviewing a video I dropped to 115 to correct my form and took two sessions to make it.

I have a lot of experience and a lot of bad habits to break, I'm afraid.

Date	Squat	Bench	Press	Row	Dead
3/19/2017	135	95	95		135
3/21/2017	155	115		115	155
3/23/2017	165	125	105		165
3/26/2017	175	135		135
3/28/2017	185		135-F		185
3/30/2017	195	140		140	195
4/2/2017	205		135		205
4/4/2017	215	145		145	205-F
4/7/2017	225		140-F		205-F
4/9/2017	235	150		150	185-F
4/11/2017	245		140		205
4/16/2017	255	155		155	225
4/18/2017	265		140		205
4/21/2017	275	160-F		160
4/24/2017	285		145-F		215
4/27/2017	295	160			225
5/1/2017	300		145
5/4/2017	300	165-F			235
5/8/2017	300		115-F
5/11/2017	300	155-F
5/15/2017	300		115		235

[carson]

Welcome. Any guesses as to why your DL is so much weaker than your Squat? The numbers are typically the other way around. You may wish to post videos.

Also, since as you say, there are many habits that need to be broken why not go visit a Starting Strength coach from time to time so you can get those corrections. It may even keep you from injury.

[Uncle Josh]

I'll be honest in that the DL scares me. Part of it is short arm syndrome, part of it is I lift on bare concrete right now, and my grip feels like it's slipping. I don't want to drop that weight on bare concrete. I also have a large gut and I can only get through 5 DLs by standing up and getting ten or twelve deep breaths between reps. I cannot grab the bar in position and inhale at the same time.

I'm hoping that maintaining the squat at for a while I'll be able to get my DL to catch up.

I've tried taking videos but they are dark and murky. One day I may be able to post something visible.

[Uncle Josh]

I managed my 300 pound squats as expected and my 155 bench.

I did a warm up dead lift at 205, but my workset lift of 245 didn't happen. I could not get the bar off the floor. I dropped the weight to 240 and couldn't move the bar. I dropped it to Monday's lift of 235 and could not get the bar off the floor.

I need to increase my flexibility to deadlift.

[Uncle Josh]

Yesterday was a flop. 90 degrees and no breeze. I took extra time between my warmups and could not squat 300 lbs.

I did succeed at a 120 lb press.

I tried halting deadlifts at 135, 205, and 255. I managed to get 255 off the floor about four inches.

[carson]

UNCLE JOSH. UNCLE JOSH. Before you get discouraged go find a certified SS coach. If you can't afford regular meetings with a certified SS coach then at least go once. He/she can help you lose weight and gain strength. it would seem that right now your belly is your enemy. Perhaps you can also buy more plates at a store that specializes in used weightlifting material.

You can check out where coaches are located by clicking on the coaching section of this website.

[Uncle Josh]

I threw my back out and spent a couple of weeks just getting to the point where I can move. This happens to me once every other year or so and usually requires a chiropractor to get back to normal.

It's hot as blazes in the garage and my energy just drains when I lift, so I'm focusing on individual lifts. For the past couple of weeks I've focused on the bench press and added an occasional set of squats at 255 or Romanian deadlifts to build endurance in my lower back. I failed 180 lbs the first time I got there on the bench but managed it on the third attempt. Even with chalk I felt my hands slipping down the bar.

I'm still in the game, but I'm slow in progress.