5lift's goal to stronger foundation

[5lifts]

Just realized it's been 1 month since starting SS novice. Quick summary of gains.

Weight 165lb -> 170lb --> 5lb increase

Squat - 115lb (5x3) --> 205lb (5x3) --> 90lb increase
Bench - 115lb (5x3) --> 140lb (5x3) --> 25lb increase
Press - 85lb (5x3) --> 115lb (5x3) --> 30lb increase
Deaflift - 135lb (5x1) --> 275lb (5x1) --> 140lb increase
Power Clean - 115lb --> 145lb (3x5) --> 30lb increase



Additionally, I've been doing mostly SS novice strict, doin' the program so to speak.

The conditioning drills and surfing I originally envisioned didn't happen, too much stuff going on in life right now, focusing on the lifts.

This next month I'll be focusing on continuously gaining strength while getting the technique down for Olympic lifts. Hoping to eventually transition to a strength / olympic routine once my linear progressions slows down.

Looking forward to next month.

[5lifts]

Training Day 15 (Aka. Fail day)

Fail, Fail, and Fail. Completely didn't expect to fail 120lb press fully. Took a long break after 3 reps of 120lb, backed down to 115, couldn't finish the last set. Huge dissapointment.

Sidenote, weight moved up to 170, might be the heaviest I've been in my life. A small tube is developing around the waistline, guess it's the price to pay for strength, at least for now.

Squats

210lb 5x3

Press

120lb Push pressed up 1, 2 reps, failed 3rd
115lb 2x5
115lb 1 rep, failed 2th.

Right arm definitely has the strength for 120lb, left arm can't handle the weight. Some significant imbalance.

Power Clean

150lb 3x5

Had to take lots of breaks. Also practiciing olympic clean method of starting from the ground vs. starting from deadlift position.

I have tendecy to pause at the hip, need to smooth out the pull action. My right side moves much faster than left, which causes the bar to travel at differnet rate. Result is me hitting my collar bone on the catch. Need to work on cleaning the movement up with PVC pipes.

Overall a dissapointing lifting day, it's bount to happen I guess.

[5lifts]

Training Day 16

Not a bad day overall. Squat technique needs a bit more work, bench press was significantly easier than last time, ready to move up I think. Deadlift was a surprise, ned to keep those back straight though.

Squats

215lb 5x3

Bench Press

140lb 5x3

Deadlift

285lb 5x1

[5lifts]

Training Day 17 (Fuck I'm weak day)

Still could not press even with microweight. Will be dropping back down to 100lb and move back up. Couldn't get a decent platform after a few reps on power clean, will be doing it again tomorrow.

Squats

220lb 5x3

Press

117.5lb 5x1
115lb 4x1
115lb 3x1

Power Clean

155lb 3x1

Couldn't get a decent platform, went home

[5lifts]

Training Day 18

Failed 1 rep of bench press. Squats are getting heavy, need a bit more grip on the deadlift.

Squats

225lb 5x3

Bench Press

145lb x 5
145lb x 4
145lb x 5

Deadlift

295lb x 5

Losing grip in the last rep, had to take a break between 2nd rep and 4th rep.

[5lifts]

Training Day 19

Squats getting crazy heavy, need to keep that form clean. 2 week vacation caused quite a bit of strength loss, work on slowly building it back up.

Squats

235lb 5x3

Press

105lb 5x3

Back from 2 week vacation, taking it slow.

Power Clean

135lb 5x3

[5lifts]

Training Day 20

Food poison killed last workout day. The food poison incident definitely caused some eating problems, didn't eat enough protein, or calories for that matter.

Squats were horrible, failed first try on 240lb. Dropped weight back to 235lb, failed again. Definitely a mental toughness issue 'cause 2nd and 3rd try at 235lb, the weight went up just fine.


Squats

240lb 3x, fail
235lb 4x, fail
235lb 5x3

Bench Press

135lb 5x3

Deadlift

285lb 5x

[BarbellSissy]

Sorry to hear about your food poisoning... I thought for a minute that you quitted lifting ;-D

[5lifts]

Training Day 21

Starting eat better again, more protein, a bit of junk, still trying to keep it as clean as I can though.

Pretty disappointed at failing press again. Press has became the new arch enemy, I will be conquering this lift! If I fail again next time, will probably have to back off a bit and move back up at slower pace.

Squats did finally go up to 240lb. Becoming pretty difficult to keep the back straight and tight. Just gotta remember, legs out, back straight, up with tailbone.

Power cleaned with deadlift form at start this time. Felt a lot easier than cleaning with olympic starting position, probably because of simpler mechanic. Will start incorporation extra days in between lifts to work on olympic technique.

Squats

240lb x 5 x 3

Press

115lb x 5
115lb x 4 (failed 5th)
115lb x 2 (failed 3rd)
105lb x 5

Power Clean

140lb x 3 x 5

[RobCor]

Good progress. You're sneaking up on the point where carb intake started to affect me. Not enough carbs = no energy to lift. My diet was mostly meat before I figured this out.