astanto2 training log

[astanto2]

started strength about a week ago the basic novice progression, new to the boards, happy to be here. i have both SS and PPST2, and have read both. my background:

30 yo male. 6'2" 220 lb. BF: untested, likely btwn 12-18%. I played sports in high school and some at the college level (division III), and lifted throughout that time, off and on. I have never done a linear progression. I came to SS through crossfit, which i began doing in 07 and where I got much stronger than I was before crossfit, but I am doing the novice program here because, well, I am a novice in terms of programming for strength training. Prior to crossfit i had very little experience training the squat or deadlift and none with the press. Oddly, i had substantial experience with power cleans and hang power cleans, as my high school football coaches emphasized them (but would not allow us to squat). I also have had two ACL reconstructions (right 05, left 06). Knees do not bother me at all ... yet.

I started my SS progression at:
Squat 230
DL 335
Press 95 (extremely weak in this exercise for sets of 5, my CF Total max was 155).
PC 155
bench 175

Yesterday I warmed up (C2, five minutes) squatted 250 3x5 (after wu sets), benched 180 3x5 and DL'd 345 1x5. All of these weights moved up easily. The squats were taken well below parallel. The DL felt "hard" -- like a lot of effort -- but the bar speed was good. I plan to progress + 10 squat, +5 bench and +10 DL.

Eating: I am doing between half GOMAD and GOMAD, and eating three squares. I am monitoring my bodyweight at the conclusion of each training session. I plan to eat as much as I need to to support training, and I expect that to change as weights go up. Not sure how long I will be able to use LP; hopefully three months plus, but we'll see. Hope the log is of interest and becomes helpful, feel free to comment.

[astanto2]

warmup on C2

squat
45 2x5
95 1x5
155 1x3
205 1x2
260 3x5

Squats felt very strong today.

press
45 2x5
65 1x5
75 1x3
95 1x2
105 3x5

I have some trouble getting comfortable with the breathing on the press, but weight was fine.

power clean
135 1x5
145 2x3
165 5x3
I was very warm when I started, so didn't need extensive warmup. The 165 felt better in the later sets, when I seemed to have better timing. No missed reps this session. bodyweight: 222.8.

[Johnnyfondue]

Is that common/ok to take fewer warm up reps for your first last exercise because you are warmed up already?

I was just asking because I usually do the same thing. Though I usually hang clean the amount I was pressing before going straight to 135 PC.

[astanto2]

I don't know if it is common or not. I know that warming up serves both to prepare the muscles/joints for the worksets, and also to practice the movement pattern. Given that my later work sets felt more fluid than my first two, I probably would have benefitted from an additional warm up set at a lighter weight. Next PC workout, I will likely add in another warmup set for that reason.

[astanto2]

today
squat
45 2x5
105 1x5
165 2x3
215 1x2
270 3x5.

Again these felt good. sort of surprised that they did, but they did.

bench
45 2x5
75 1x5
115 2x3
155 1x2
185 3x5. felt solid. last rep of last two sets felt challenging, but wasn't slow.

deadlift.

135 2x5.
225 1x5
315 1x3
355 1x5. felt better than 345 on tues.

[astanto2]

2/2/10
squat
45 2x5
115 1x5
185 1x3
225 1x2
280 3x5. these felt a bit heavier than 270 on saturday. But, I was running at bit low on fuel (busy morning at home/work, only had time for a smallish breakfast). Got all the reps and will add ten thursday.

press
45 2x5
65 2x5
75 1x3
90 1x2
110 3x5. felt about the same as 105 did last thurs. will add 5.

power clean
45 2x5
135 2x3
145 2x2
170 5x3. these flew up today. no problems at all. tried out the hook grip, and was not very comfortable with it. may need it at heavier weights, and so am going to keep trying it.

bodyweight: 221.7.

[astanto2]

2/4/10

Squat
45 2x5
135 1x5
195 1x3
225 1x2
290 3x5.
Felt heavy. Went up, though.

Bench
45 2x5
95 1x5
135 1x3
155 1x2
190 3x5. This felt exactly the same as 185 felt. So, add five more.

Deadlift
135 2x5
225 1x5
315 1x2
365 1x5. Felt very strong. lower back was fried by the end today. just fatigued, no "bad" discomfort.
Bodyweight: 226.9. PWO snack: Subway footlong club, double meat, half-gallon of milk to be consumed through rest of the afternoon. Very excited about breaking into the 300's on the squat on Saturday.

[astanto2]

squat
45 2x5
155 1x5
205 1x3
235 1x2
300 3x5
this felt like a real challenge, but it went up. I think the thing here is a five pound jump next time. that's my plan.
press
45 2x5
65 1x5
80 1x3
95 1x2
115 3x5 (5, 4, 5); one missed rep. I think that I missed the rep because I had my grip slightly too wide. I will repeat this weight next workout.

pc

45 1x5
135 2x3
155 2x3
175 5x3.

this felt easy, hook grip felt much better than last time. will keep experimenting with that.

bw: 227.

[Tiburon]

Nice work. Couple more workouts and you have 3 wheels on the squats. Good milestone.

[Mr.City]

Nice job hitting 300 lbs. Soon comes 3 plates.