Rank novice shenanigans

[Escroll]

This is my training log.

Age 31, started at 176 lb BW, ~21% bf skinny frame with some belly. Currently at 184, ~22% bf. Hesitant to gain much weight as I was previously somewhat obese and sedentary.

Goal was (still is) to train consistently for a full year with no substantial missed time - hoping to be stronger and have healthier joints, and to improve improve rec sports performance, be strong at about 190 lb BW.

Only previous exposure to any strength training was a two month poorly-run Stronglifts, two years ago. Previous PRs: Squat 170 (on a Smith machine), Deadlift 145, Press 65, Bench 105, never did PC.

Began Jan 8, running Stonglifts, bought SS:BBT in order to do the lifts properly and eventually switched over. Back and joint injuries meant i started everything from the empty bar. Suspended all ‘cardio’ except walks and biking to work.

1/8
SQ 45x5x5
PR 45x5x5
DL 95x5

1/10
SQ 50x5x5
BP 45x5x5
BB Row 65x5x5

1/12
SQ 55x5x5
PR 50x5x5
DL 105x5

1/15
SQ 60x5x5
BP 50x5x5
Row 70x5x5

1/17
SQ 65x5x5
PR 55x5x5
DL 115x5

1/19
SQ 70x5x5
BP 55x5x5
Row 75x5x5

1/22
SQ 75x5x5
PR 60x5x5
DL 125x5

1/24
SQ 80x5x5
BP 60x5x5
Row 80x5x5

1/26
SQ 85x5x5
PR 65x5x5
DL 135x5

1/29
SQ 90x5x5
BP 65x5x5
Row 85x5x5

1/31
SQ 95x5x5
PR 70x5,5,5,5,4
DL 145x5
Note: no hip drive on press. Squat began to feel somewhat heavy.

2/2
SQ 100x5x5
BP 70x5x5
Row 90x5x5

2/5
SQ 105x5x5
PR 70x5x5
DL 155x5

2/7
SQ 110x5x5
BP 75x5x5
Row 95x5x5
Note: BW 176 lb

2/9
SQ 115x5x5
PR 75x5,5,4,4,5
DL 165x5
Note: still not much hip drive on press, bar path rounded

2/13
SQ 120x5x5
BP 80x5x5
Row 100x5x5
Note: did chins, dips and pull ups with 80 lbs of assistance

2/15
SQ 125x5x5
PR 75x5,5,5,3,5
DL 175x5
Note: DL starting to feel heavy

2/17
SQ 130x5x5
BP 85x5x5
Row 105x5x5

2/20
SQ 135x5x5
PRx5,5,5,4,3
DL 185x5

2/22
SQ 140x5x5
BP 90x5x5
Row 110x5x5
Note: Bench feels heavy now.

2/24
First missed workout.

2/26
SQ 145x5x5
PR 65x5x5
DL 195x5
Note: Reset press to 65, worked on bar path. At this point still no hip drive.

2/28
SQ 150x5x5
BP 95x5x5
Row 115x5x5
Back Ext 10x3

3/2
SQ 155x5x5
PR 70x5x5
DL 205x5
Note: at this point, realized that I needed to be doing SS instead of Stronglifts.

3/5
SQ 165x5x3
BP 100x5x3
DL 215x5

3/7
SQ 175x5x3
PR 75x5x3
DL 225x5
Note: Squat felt very heavy for first time. Later realized that I was doing a good morning to get below parallel, not nearly tight enough. Felt hard to get 225 off floor, maybe psychological.

3/9
SQ 185x5x3
BP 105x5x3
PC 45x3x5
Note: 185 felt better than 175, still not good form. At this point I was squatting straddling a bench (no other option in that gym) which quickly showed itself to be untenable as I was afraid to go full depth in case of failure.

3/13
SQ 195x5x3
PR 80x5x3
DL 235x5
Note: Began to have problems with grip in Deadlift, barely held on to final rep

3/15
SQ 200x5x3
BP 110x5x3
PC 95x3x5
Note: pushed my starting weight with power cleans, form only ok.

3/17
SQ 205x5x2, 185x5
PR 85x4,3,3
DL 240x4
Note: Overall felt terrible. Squat was a sloppy mess of good mornings, Got nervous about getting stuck without safeties fo did a back off set at 185. Press still has hip drive and bar path issues. DL was clearly grip limited, dropped bar just before lockout.

3/20
SQ 175x5x3
BP 115x5x3
PC 100x3x5
Note: Swallowed pride and reset squats substantially. Form overall better, back much better but video showed slightly above parallel for most reps. Still was squatting straddling adjustable bench, decided change of gym was necessary.

3/22
SQ 180x5x3
PR 85x5,4,2
DL 240x5
Note: Still struggled with grip but got the reps. Began doing dead hangs, farmer walk with 45lb DB for 3 sets of 20 count after work set. Press still giving me fits.

3/24
SQ 185x5x3
BP 120x5x3
PC 110x3x5
Note: first time squatting for real in a power rack with good equipment, night and day difference. Form way better. PC jumped 10 due to bad plate math.

3/27
SQ 190x5x3
PR 85x5x3
DL 245x5
Dead hang 3x20sec
Farmer Walk 45 lb db 3x20sec
Note: Squats ok but squat rack safeties were too high so not possible to go below parallel, trouble with losing tightness when hitting the safety. Was planning to reset Press to 75, warmup felt easy so I went for 85 and crushed it easily. Much better hip drive. DL missed third rep twice, almost gave up but tried split grip and remaining reps felt easy as pie.

3/29
SQ 195x5x3
BP 125x5,3,3
PC 115x3,2,3,3,3
Note: First fail on bench. I think my bar path comes too far down my sternum on a lot of reps, so by the last set I was gassed. Power clean doing a lot of arm pull on early reps, also warmed up starting with 65 lb instead of bar, probably hurt my work set.

[Escroll]

If anyone could comment on starting to alternate chins/back extensions and DL/PC, and moving DL by 10, I’d be interested.

I’m also hoping to find a way to do a session with an SSC in the near future, nobody in Salt Lake though so will require a trip.

[carson]

Welcome. What is your height? At least one session with a certified SS coach is invaluable.

10 pound increase on Dead is best. It's because despite what it takes out of you it, along with Squat, that can advance faster. 10 lbs on DL and Squat until you can't then switch to 5 lb increases. When that runs out you have reached to LP limit and are ready from different programming

[Escroll]

Forgot to post height- 6’1”

I think I can jump dead’s by ten with split grip, for a week or two more anyway. I think squat would need a form breakthrough to jump by ten at this point.

[carson]

I started split or alternate grip at about 255 or so. Now I'm working on the hook grip. My top lift is 340 but my hook grip is still at 297.5. I think getting to that SS coach sooner rather than later will do you a great deal of good. Online should be helpful as well.

[Escroll]

I’m sure you’re right about a coaching session. THere’s a chance I could see one next month. Online coaching is not in my budget at the moment sad face.

I’ve tried hook grip and it’s better than DOH, but a lot more to think about than split which I found very easy and natural. I’m starting to practice hook on power cleans so might work it in soon.

[Escroll]

3/31
SQ 200x5x3
PR 87.5x5,4,3
DL 255x5 (split grip for workset)
Chins BWx2,2,2

First time using proper shoes, felt good. Worked hard on not rounding back for all lifts, very noticeable difference but I struggle to stay tight throughout every rep. Press frustrating. Seems like I can either get hip drive or bar path but not both, and then I’m toast once I have to grind a rep. Dead hangs for grip work.

[carson]

What is your present weight? Are you eating enough protein? I.e. are you consuming 200 grams of protein daily? Are you eating 3500 calories a day or more?

[Escroll]

183 lb. I’m at about 3200 cals per day since three weeks ago, and up 7 lbs in that time. Got more serious about the protein in the last week so taking 100g of whey per day plus my addition over maintenance diet is mainly eggs, whole milk and some cheese and that sort of thing.

[Escroll]

4/2

SQ 205x5x3
BP 125x5x3
PC 52kgx3x5
3 Chins then went home.
Note: Bench grip was pretty close, moved a bit further out for 2nd and 3rd sets. Everything felt strong tonight. Tried to think less under the bar, just push the bar.