Quest for (Nordic) Strength

[Balnox]

Greetings all!

I am 29 year old metalworker male from Finland standing 188cm (6,2ft) tall and weighing about 93kg (205lbs).

I originally started to train strength about 6 months ago and have become more and more serious about it every month. I read a couple of finnish lifting books about strength training and also the internet to get some information on how to train. I was always more interested in powerlifting than bodybuilding so my emphasis in training was always more on strength than aesthetics.

After learning about starting strength I have discovered some mistakes I made before:

1. I was trying to train and make gains under a caloric deficit because people were saying you can make gains with a deficit when you are a novice. (Now I think it's just becoming better at lifts and some sort of neurological efficiency?)

2. I did not squat. My legs are big (honestly they are, friends and relatives occasionally attempt to pick me a bit about it lol) so I did not squat. I tried to get a bigger upper body and "shrink" my legs.

3. Exercise variety. 1 big compound move and 2 assitance exercises per muscle group. 3 day split with 9 exercises per day.

Fast forwarding to July 2018. I basically plateaued my deadlift. I thought to myself it's because I don't squat. The lower part of my deadlift was a terrible grind so I thought I have to neglect my big legs and just start to squat. Let them become even bigger then I just want results (besides I was thinking what kind of a powerlifter does not even squat).
I picked up stronglifts 5x5 30th of July (thats what my app tells me anyways) and estimated some starting numbers (told me to go pretty light to start with). Then bit later I found all the starting strength stuff on youtube and I bought Rippetoe's Starting Strength and Practical Programming books from Amazon last sunday (goddamn it takes long for those to ship to Finland).

SO I plan to study more and train smarter.
I bumbed my sleep from 6 hours to 7-8 hours. I upped my calories from 2,5k to 4k and I monitor how it effects my weight (I punch everything to MFP and when I can't I just try to eat a bit more than I think I need).

My PR's before stronglifts:
- Squat (no idea, did not squat)
- Bench press: 80kgx1(175lbs)
- Deadlift 115kgx1 (255lbs)
- Press 60kgx1 (130lbs)

My starting numbers 30th July for 5x5:
- Squat: 30kgx5 (65lbs)
- Bench press: 42,5kgx5 (95lbs)
- Deadlift 57,5kgx5 (125lbs)
- OH press 30kgx5 (65lbs)
- Row 35kgx5 (75lbs)

My goal 19th October for 5x5
- Squat: 117,5kgx5 (260lbs)
- Bench press: 87,5kgx5 (190lbs)
- Deadlift: 142,5kgx5 (315lbs)
- OH Press: 62,5kgx5 (140lbs)
- Row: 72,5kgx5 (160lbs)

I basically pulled those starting weights from my ass so excuse me for maybe starting too light or heavy. So far everything is smooth and all lifts are very easy. That will change later I'm sure. Anyways.. pardon for the wall of text lol.

[positronbomb]

It will be great to watch your progress.

[Geoff Bischoff]

Glad to have you. Based on your goals it looks like you're planning to stick with Stronglifts through October? When are you hoping to start a SS LP?

[Balnox]

I really want to read the book first and start doing the clean instead of row at some point. I think stronglifts is a good start - well much better than what I was doing before!

[positronbomb]

Just practice the clean now, even just with a broomstick to get the technique right.

[Balnox]

I actually tried power clean for fun yesterday after deadliting and pulling all but the 10kgs (22lbs) plates from my barbell a couple of times. Probably looked horrible but it didn't feel bad at all. I did watch that video on youtube where Rip shows how to do it to that guy with a mustache a while back so I had some idea on how to do it. I'll look more in to it and try it. I got never tested for any explosiveness but I did score best of my platoon and almost broke the record in the army on standing long jump if it's even a valid sign of explosiveness. Thanks for the feedback people!

[Balnox]

What do you guys think: should I keep doing 5x5 lifts or switch to 3x5? And then switch rows to cleans? My goal is ultimately powerlifting if it makes any difference on this.

[Mike Longnecker]

I would definitely switch to 3x5. 5x5 is a lot of volume. I tried it when I was younger and you have to eat like a horse, and the volume will kill you if not everything is just right. Do what Rip does, you can't go wrong.

[Balnox]

Yeah thats what I thought.

[Balnox]

Alright another succesful week done.

Mon 13.8

Squat:
20kg(45lbs)x5
40kg(90lbs)x5
45kg(100lbs)x5
45kg(100lbs)x5
45kg(100lbs)x5
45kg(100lbs)x5
45kg(100lbs)x5

Bench:
20kg(45lbs)x5
40kg(90lbs)x5
50kg(110lbs)x5
50kg(110lbs)x5
50kg(110lbs)x5
50kg(110lbs)x5
50kg(110lbs)x5

Row:
42,5kg(95lbs)x5
42,5kg(95lbs)x5
42,5kg(95lbs)x5
42,5kg(95lbs)x5
42,5kg(95lbs)x5

Wed 15.8

Squat:
20kg(45lbs)x5
40kg(90lbs)x5
47,5kg(105lbs)x5
47,5kg(105lbs)x5
47,5kg(105lbs)x5
47,5kg(105lbs)x5
47,5kg(105lbs)x5

Press:
20kg(45lbs)x5
30kg(65lbs)x5
37,5kg(80lbs)x5
37,5kg(80lbs)x5
37,5kg(80lbs)x5
37,5kg(80lbs)x5
37,5kg(80lbs)x5

Third set of press was tough. I usually rest about 90 seconds between sets when they are easy. I doubled the rest time on press and it worked - much easier and completed all.

Deadlift:
40kg(90lbs)x5
60kg(130lbs)x5
72,5kg(160lbs)x5

Fri 17.8

Switched to 5x3 from now on and practiced power clean instead of rowing.

Squat:
20kg(45lbs)x5
40kg(90lbs)x5
50kg(110lbs)x5
50kg(110lbs)x5
50kg(110lbs)x5

Bench:
20kg(45lbs)x5
40kg(90lbs)x5
52,5kg(115lbs)x5
52,5kg(115lbs)x5
52,5kg(115lbs)x5

Powerclean:
I basically practiced it with the empty barbell and then tried it with couple of plates from the floor. Even with 40kg(90lbs) clean seemed pretty hard to do. Should I perhaps do more deadlift first or keep going with practicing the clean?

Week's average weight: 93,8kg (206lbs)

I shot some videos of squat, bench and clean and plan to post them soon for some more experienced eyes.