My attempt at SS

[Paulcor]

For me, the key benefit to the milk turned out to be carbs, since my diet had plenty of healthy protein and fat. Coming off the milk, I had to adjust my diet to include more carbs from veggies, potatos, rice, et al.

When I take a half gallon of milk away from the diet I posted above it should leave me with around 250g of protein & carbs and about 200g of fat. Do those numbers look like an ok balance?

[Paulcor]

Squat: 70kg (+5kg)
Press: 42.5kg (+2.5kg)
Power Clean: 47.5kg (+2.5kg)

Not every squat rep is perfect yet, but I'm getting there. I really think weighlifting shoes would help, but I don't have the cash for them yet.
Press was a struggle. I'll need to look into buying smaller plates for this soon.
Power cleans went ok. I'm still using my arms on some reps, but less and less with every workout.

I'll need to decide when to move onto the third novice phase of Practical Programming (2nd ed). Rip said in another thread that my current workout should last 3-4 weeks and I'm in the 4th week now. I might look into starting it on Monday... rotating deadlifts with power cleans and adding in chins and pullups.

[RobCor]

When I take a half gallon of milk away from the diet I posted above it should leave me with around 250g of protein & carbs and about 200g of fat. Do those numbers look like an ok balance?

Looks fine to me. You could potentially drop the fat a bit, if you want.

Unfortunately I don't really count macros, except protein sometimes, so I can't help you too much.

[Paulcor]

Unfortunately I don't really count macros, except protein sometimes, so I can't help you too much.

I'm the same. As long as I eat well and keep an eye on total calories and protein the rest will sort itself out.

[Paulcor]

Started the next phase of Practical Programming (3rd ed) novice phase today.

New program:

A:
Squat
Press
Deadlift/Power Clean

B:
Squat
Bench Press
Good Mornings (no back extension bench)
Chin-ups/Pull-ups

Today's workout:
Squat: 80kg (+5kg)
Press: 45kg (+2.5kg) 5,4,4 reps
Deadlift: 105kg (+5kg)

The 3rd squat set was the easiest again. I'm pretty sure this is because I know it will be tough so I really tighten everything up. I'll need to do this on the 1st and 2nd sets in future.

Press was really tough and I missed the last rep on the 2nd and 3rd sets... But considering that I struggled with it on friday then did it again 3 days later due to the new program and with an extra 2.5kg I'm not surprised. 2.5kg is now too big a jump so I'll either buy microplates or use 4 clips to make up 1kg jumps.

Deadlift went well again.

My chalk was finally delivered so I got to use it for the first time today. I'm sure it will really help with the deadlift and power cleans as the weights go up.

[Paulcor]

Just realised I squatted my bodyweight today! Go me! hehe

[Paulcor]

Squat: 85kg (+5kg)
Bench: 62.5kg (+2.5kg)
Good Mornings: 20kg x 10,10,10
Chins: BW x 5,3,1

Squats are getting tougher now so I'm gonna drop down to 2.5kg increases to keep linear progression going.
Bench went well. The chalk I bought seemed helpful here.
Good mornings went well but I just used the empty bar. Not sure how much weight to add on to this yet. Will need to spend some time reading up on that.
Chins were tough but I'm sure they'll improve every time I do them.

[Paulcor]

Squat: 87.5kg (+2.5kg)
Press: 45kg (+0kg (repeated last weight))
Power Clean: 50kg (+2.5kg)

[Paulcor]

Weight today: 178.5lb

Squat: 90kg (+2.5kg)
Bench: 65kg (+2.5kg)
Good Mornings: 22.5kg x 10,10,10
Pull Ups: BW x 3,2,2

Squat form was terrible today. I think I paid the price of having a lot of beers on Saturday night. If it's a struggle again on Wednesday then I'll think about bumping my calories up from 4000 to 4250. I really want to keep adding 2.5kg to the squat each day.

Not sure how much to add to the good mornings each day. Added 2.5kg today but I don't know if I should continue with that or not.

[Paulcor]

Squat: 92.5kg (+2.5kg)
Press: 46kg (+1kg)
Deadlift: 110kg (+5kg)

Used my new weightlifting shoes for the first time today. At my last workout my squat form was pretty poor and today wasn't much better. I thought the heel in the shoes would help, but I found myself leaning forward then not using my hips. I'm tempted to do my first deload to get my form sorted as that's two days in a row it's been poor.

Press went up 1kg using my new microweights and that went well.

Added another 5kg to the deadlift and managed it ok, although it is getting tougher now. Might think about dropping to 2.5kg increases soon.