DannyMRICS' SS Novice training log

[DannyMRICS]

Age: 43
Occupation: Building Surveyor
Height: 5'10
Aim: Get big and strong, then get fit. 168lb @16% BF eventually (but if Rip asks 200lb).
Goal: 1/2/3/4 plates (60/100/140/180kg) for press/bench/squat/dead in <2years.
Starting weight (9 Oct 2017): 158lb @ 24% BF (measured by BodPod) (but only 32.6" waist at navel).
Background: Slim, healthy, walk, play golf, play with children, managed 5km park run in 27 mins a few months ago.

After 9 months of Body by Science High Intensity Resistance Training Super-slow with the Big 5 barbell exercises (1 set per exercise for 60-90 secs TUL) (although only averaged once every 10 days and no calorie surplus), I felt fitter, but didn't change my body composition, and my 1RMs had only increased to :

2017-10-18 09.04.13-1-1.jpg

2017-10-18 09.04.37-2.jpg

2017-10-18 09.06.17-1-3.jpg

9 Oct 2017 1RMs:
Press: 37.5kg
Bench: 60.0kg
Squat: 75.0kg
Dead: 100.0kg

Started 23 October 2017 with Starting Strength Novice after reading The Barbell Prescription, but could only 'afford' 2x per week (Monday and Thursday).

Body weight (BW) averaged over the previous 7 days to iron out daily fluctuations.

All weights in kg (1 kg = 2.2 lbs)

Week 1 (BW 157.6lb)
Session 1
Squat 40x5x3
Bench 35x5x3
Dead 50x5x1

Session 2
Squat 45x5x3
Press 25x5x3
Dead 60x5x1

Week 2 (158.5lb)
Session 3
Squat 50x5x3
Bench 40x5x3
Dead 70x5x1

Session 4
Squat 55x5x3
Press 30x5x3
Dead 80x5x1

Week 3 (160.1lb)
Session 5
Squat 57.5x5x3
Bench 45x5x3
Dead 85x5x1

Session 6
Squat 60x5x3
Press 32.5x5x3
Dead 90x5x1

Extra
Situps - 40/30/23/7 = 100
Pullups - 2.5/2.5/20 sec holdup/20 sec holdup

Week 4 (161.0lb)
Session 7
Squat 62.55x3
Bench 50x5x3
Dead 95x5x1

Session 8
Squat 65x5x3
Press 35x5x3
Dead 97.5x5x1

Week 5 (161.2lb)
Session 9
Squat 67.5x5x3
Bench 52.5x5x3
Dead 100x5x1 (Hit my previous 1RM for 5!)

Squats felt heavy. Spent the weekend worrying about squats, and watching videos to try to improve technique.

Session 10
Squat 70x5x3
Press 37.5x5x3 (Hit my previous 1RM for 5!)
Dead 102.5x5x1

Managed to do the squats, but it was a grind. I suppose they're supposed to be heavy! Really happy I got them done.

Extra
Situps - 35/20/15/10 = 70
Pullups - 8no jumping/3/3/1.5/20 sec holdup

Week 6 (162.4lb)
Session 11
Squat 72.5x5x3
Bench 55x5x3
Dead 105x5x1

Still not very happy with squats. Happy I managed to increase the weight again, but concerned about depth and form. Posted for advice.

Can I really just keep adding 2.5kg to squats?

Am going to introduce Power Cleans on Thursday.

[carson]

Welcome. You are on the slim side. Do you plan to eat enough to reach your weight lifting goals?

[DannyMRICS]

Do you plan to eat enough to reach your weight lifting goals?

Thanks Carson,

I'm tracking with MyFitnessPal and over the last 5 weeks have averaged 3,000 kcal / day, with 200g protein, pretty clean eating. This 'should' be ~ 600-700k surplus per day, and has been enough for 1lb / week weight gain so far. I've read the clarification, etc, and given my age and that I'm 24-25% BF (according to BodPod), I'm figuring 1lb / week weight gain should be enough...

I'm only just getting into 'heavy' reps, but my squat form is bothering me, and I'm worried I'm going to have an early stall because of technique, rather than lack of recovery or reaching the end of novice stage:

Squat form

Dan