Strongdaniel becomes an adult male.

[Platus]

As per your questions:

1) Squat cleans should be fine; I think power cleans are more typical for non-O lifters only because they are easier to learn.

2) I think that the real problem with you bench is your warmup programming. A more typical Starting Strength warmup would go:

45x2x5
95x4
135x3
160x1 or 2

This gets you warm without wearing you out before your work sets.

3) 3 days a week is usually an efficient balance of workload/volume and recovery time, but everyone comes to lifting with their own individual capacities for recovery. You may find that a different pattern works better for you, but it might also make for slower progress.

[strongdaniel]

PostWO meal. Bacon Cheeseburgers slathered in mayo, ketchup and vietnamese chili sauce, served with bacon and sauteed garlic.

24 oz whole milk.

[strongdaniel]

As per your questions:

1) Squat cleans should be fine; I think power cleans are more typical for non-O lifters only because they are easier to learn.

2) I think that the real problem with you bench is your warmup programming. A more typical Starting Strength warmup would go:

45x2x5
95x4
135x3
160x1 or 2

This gets you warm without wearing you out before your work sets.

3) 3 days a week is usually an efficient balance of workload/volume and recovery time, but everyone comes to lifting with their own individual capacities for recovery. You may find that a different pattern works better for you, but it might also make for slower progress.

Thanks for the quick feedback.

I will:

1. Continue with Squat Cleans (perhaps mix in some power clean's for nostalgia's sake)
2. use a smarter warmup (I'm finding my chest warmups respond some what differently then my leg warm ups).
3. I will experiment with 3 days a week. If I am progressing, I'll stick with it. If I stall, I'll go back to 4 days a week (really an A workout and a B workout spread over 2 days)

[strongdaniel]

PostWO meal. Bacon Cheeseburgers slathered in mayo, ketchup and vietnamese chili sauce, served with bacon and sauteed garlic.

24 oz whole milk.

Note: this is 3/4 lbs of beef.

[strongdaniel]

Sounds good. We are at about the same level except I've been doing SS for 2 months to get mine.

Sami, just read through your journal and noticed our numbers are shockingly similar. I am very impressed with the dedication with which you've attacked your weights and eating, and hope to match that kind of level.

-Daniel

[strongdaniel]

I'm thinking of buying this belt:


What do you all think?

[strongdaniel]

So, I'm going to try and transition to three days a week. I'm not sure if I can handle three full backsquat workouts per week, so I was thinking of doing 2 backsquat workouts and one front squat workout. Any thoughts about whether this is a good idea?

My 2 week cycle would look something like this:

Mon:
Squats, Squat Cleans, Bench

Wed.
Front Squats, Deadlifts, Press

Fri
Squats, Squat Cleans, Bench

Mon:
Squats, Deads, Press

Wed:
Front Squats, Squat Cleans, Bench

Fri:
Squats, Squat Cleans, Press

I would also try to work in pullups once a week.
Thoughts?

[Platus]

I'm not sure if I can handle three full backsquat workouts per week, so I was thinking of doing 2 backsquat workouts and one front squat workout.

That's the "advanced novice" program from SS. I transitioned to it a few weeks ago and it has worked well for me, but I'd give 3 days a week a shot before lowering your total weekly volume.

[strongdaniel]

That's the "advanced novice" program from SS. I transitioned to it a few weeks ago and it has worked well for me, but I'd give 3 days a week a shot before lowering your total weekly volume.

Sorry for the misconception. I started out doing a bastardized version of SS, which was described to me by a friend. So I've been making linear progress the last two weeks doing only 2 workouts a week. Should I just do the same program I was doing, but now 3 days a week, or would I be a good candidate to do the advanced novice program?

<rereads the programming chapter>

[strongdaniel]

Thursday Dec 3, 2009

Squats
OHS
Dowelx5
12lb "body bar"x5

High Bar Warmup
45x5
135x5
225x3
245

Low bar work sets---I've started to figure out how to hold my breath to create inter abdominal pressure. This is a major breakthrough for me, and even though my body is tired, that pressure is helping me power through my squat
260x3
260x5
263x5 (pr)
263(2)-------to bring it to 15 reps.


Deadlift---My back felt super tight, and got progressively tired as I warmed up...too much work before my workset?
Warmups on a slightly thicker bar than usual
45x5
135x5
185x5
235x3

Workset:
255x5 (pr!)

Pullups
5,5,5,5 (I'm getting worse at these, better at everything else)

My back is starting to get cut up/calloused from all this squatting. I think I will have to start wearing a sweat shirt, because the pain of the bar cutting open my back is not something I want to keep experiencing.