Dave's SS Log

[DL757]

I’ll be maintaining this SS log to hold myself accountable and hopefully to learn from others here on the board. I’m 42 and a lifelong skinny-fat bastard. I’ve had two medial meniscus surgeries on my left knee, and have been walking around for too long with a tear in the right one as well (currently no health insurance). Additionally I have some disc deterioration in the lower lumbar plus weak lower back muscles from scoliosis.

My overall goal for training is simply achieve better quality of life by going from weak to strong. In terms of immediate goals, I’d love to hit 3 wheels on the squat, bench 250 and deadlift 400. Not exactly monumental numbers for many but for me these would be awesome!

I bought the SS book and DVD around this time last year and did a very poor version of the LP listed in the book for about 2 months, until Life intervened and forced me to stop in May. This was my first foray into weight training.

Recently I moved to a building with a basement gym which has given me the opportunity to begin training again. Tomorrow will be the end of the 4th week of my “proper” SS restart. The details so far:

6’2” M 42yrs
Starting BW (1/31/11): 210lbs
Current BW (2/24/11): 220lbs

Warm-up consists of 5 min on the stationary bike, followed by 5 min of foam rolling, then some joint mobility work, band work (dislocates, behind-neck presses and pulls) and windshield wipers. Whole thing takes about 15 minutes.

I am following the basic A/B template in SS 2nd Edition on a M/W/F schedule.

Current lifts:
Squat (sets/reps): 3x5x215
Deadlift: 1x5x245
Bench: 3x5x135
Press: 3x5x95
Power Clean: 3x5x75 (still working on technique)

I log most of my food into FitDay for the purpose of monitoring protein intake. Nutrition is a struggle at the moment. Given my age/weight I’d prefer to eat lots of meat, fish, cheese, eggs and veggies (sort of modified Paleo), but am unemployed right now so limited budget has me drinking some milk and eating more cheap crap than I’d like. Hopefully this situation will be changing soon and I can clean up my eating.

Overall, I have a LOT to learn, and am looking forward to the challenge. Very happy to have found SS and this board.

[DL757]

Had a job interview which pushed today's training schedule forward from 7am to 3pm.

Squat:
2x5x45
1x5x95
1x5x135
3x5x220

Not at all happy with my squat form. Not feeling the bounce/stretch that seems to be the key to hip drive. I need to post a video soon.

Press:
3x5x45
1x5x55
1x3x60
1x2x80
3x5x100

No real problems here. Last set was a bit of a grind but overall I am happy with how this lift is progressing.

Power Clean:
2x5x45
1x5x55
1x3x65
1x2x75
3x5x95

Power clean very much a work in progress as far as form is concerned.
Looking forward to a nice weekend of recovery and hitting 2 wheels on the squat on Monday (gotta start somewhere!)

[DL757]

Monday 2/28:

Squat
2x5x45
1x5x105
1x3x135
1x2x185
3x5x225 - Not getting good drive on the 5th rep of each set. Need to puzzle this out more.

Bench
2x5x45
1x5x60
1x3x85
1x2x115
3x5x140

Deadlift
2x5x95
1x5x105
1x3x155
1x2x205
1x5x255 - Difficulty holding lumbar extension on the 5th rep (seems like 5th rep slop is the theme of today's session).

Did literally hours of soft tissue mobilization (foam roller and lacrosse ball) plus some of Kelly Starrett's mobility wods the day before the session. Concentrated on hip capsules, hamstrings and the entire back. Really felt a big positive difference with lack of the usual minor strains and discomfort that I normally get; will keep doing this for sure.

[DL757]

Wednesday March 2nd

Squat
2x5x45
1x5x125
1x5x145
1x3x195
3x5x230 - tried a slightly wider stance this session (hence extra reps @145 to work on form). the change seemed to help so will stick with it for now.

Press
3x5x45
1x5x60
1x3x65
1x2x85
3x5x105 - this ties a previous PR set during my first try at SS last year- woo-hoo!

Power Clean
2x5x45
1x5x60
1x3x65
1x2x75
3x5x95 - resolved to stay at this weight and practice, practice, practice this lift until i stop looking like a slow-motion trainwreck while doing it. meh.

Back Extensions
5x10xbw - adding these in to the program. my lower lumbar has always been crappy (scoliosis followed by a couple of degenerating discs later on). monday's deadlift really took alot out of me, in particular i felt it in the lumbar (no pain, but as this is a traditional weak area for me i tend to fear the worst happening...). gonna stop DL'ing twice a week at this point and sub dips/chins starting tomorrow; DL moves to once a week from now on which hopefully will make more sense from a recovery/common sense angle.

[DL757]

Friday, March 4th

Squat
2x5x45
1x5x125
1x3x175
1x2x205
3x5x235 - Overall happier with my form on these, although i am feeling kinda weak during the drive out of the hole, particularly on the last 2 reps of each set.

Bench Press
2x5x45
1x5x65
1x3x95
1x2x115
3x5x145 - bench is moving well (although still weak for a dude my size!). if i were using my own squat stands (with proper safeties for bench), rather than the crappy setup in my current residence, i'd be inclined to make a larger jump for the next session. slower is better though, as i'd rather avoid becoming a needless statistic...

Chins
BWx2
BWx1
BWx1

Good Mornings
3x5x45 - my lower back needs work, no question, so adding these in today should help. will do plenty of foam rolling/mobility work this weekend on the entire posterior chain to help improve the situation. doing that last sunday really made a difference this week. years of ignoring my health are going to require many sessions to get joint mobility/tissue quality to where it should be but i am finally making the investment.

looking forward to hitting a couple of milestones during next monday's session: 240 squat (ties a previous PR from last year) and 110 press (will be new PR).
i do love progress (however modest)!!

[Tiburon]

good luck man, keep up the progress

[DL757]

Thanks Tiburon. Congrats on your squat PR, and good luck with your upcoming meet!

[DL757]

Monday, March 7th

Squat
2x5x45
1x5x135
1x5x185
1x3x210
1x2x225
3x5x240 (ties previous PR) Did some extra volume today and it felt pretty good. More aggressive in shoving knees out on the way down and holding them there out of the hole. Last set was not pretty but overall I'll take it.

Press
3x5x45
1x5x65
1x5x75
1x2x95
3x5x110 - New PR!

Deadlift
2x5x135
1x5x175
1x3x205
1x2x235
1x5x265 - Low back felt much stronger on this work set than last week.

All in all a good way to start the week. Yesterday's marathon session of foam rolling, stretching and "death by lacrosse ball" really helped. Hopefully something will come through for me on the work front this week so I can re-introduce fish oil back in to my diet; my cranky knees are very cranky.

[DL757]

Wed. March 9th

Squat
2x5x45
1x5x140
1x5x190
1x3x215
1x2x225
3x5x245 - new PR!

Overall form *feels* better, again mostly by shoving knees HARD and squeezing legs hard to keep them there on the way back up. Last reps are hard-fought for sure, but the progression continues.

Bench Press
2x5x45
1x5x75
1x5x105
1x3x125
3x5x150 - added extra volume on the warm-ups and felt pretty good. Completed all but one of the working reps with solid form, and the one crappy one was due to a brief lack of concentration. Very happy with how this lift is progressing- lord knows if i want to earn my "chesticles" i need to keep improving this lift:-)

Power Clean
2x5x45 (hang)
1x5x55 (hang)
1x3x65 (hang)
1x2x75 (hang)
3x5x95 (full) -feel like i am finally getting there with this lift; keeping bar close to chest on way up much better than before. 2nd & 3rd worksets exposed lack of power in my jump & rack so i think i will stay at 95# for at least one more session to get form dialed in. tired of looking like i'm having a seizure on these working sets!

Stupid knees have been swelling a bit these last couple of sessions, especially the right one (walking around for 2+ years with a torn meniscus will tend to do that).
Overcame this distraction with a healthy dose of Ministry on my iPod and plenty of anger and spite!

[DL757]

Friday, March 11

Squat
2x5x45
1x5x135
1x3x195
1x2x225
3x5x250 - These heavier weights are definitely exposing weaknesses in my form. I am not staying tight into the bottom and losing drive on the way back up, resulting in lots of body english to complete the reps. Worse still, by slightly rolling the weight forward i have really tweaked both knees, with the one with the meniscus tear being SERIOUSLY pissed off. Been swollen and sore all weekend long despite lots of ice, rest and ibuprofen. My plan is to deload by 10% for Monday's session in an attempt to get form dialed in.

Press
3x5x45
1x5x75
1x3x85
1x2x95
3x5x115 - Pre-existing impingement in left shoulder beginning to be an issue when locking out these heavier weights. Gonna spend added time doing facepulls with bands plus other RC strengthening exercises to try and improve this. Otherwise my press is coming along, still making gains and my back feels stronger supporting the lift on the way up.

Chins
BWx2 (@225bw)
BWx1
BWx1

Good Mornings
2x5x45
1x5x50
3x5x55 - low back and hamstrings really responding to this. give me more confidence for deadlift days.

Fingers crossed that I get my squat issues ironed out on Monday.