Three Years Later: SS Part Deux

[Anthony King]

Squat 170lb 3x5
Press 85lb 3x5
Chin-Ups 3x5 (had to kip quite a bit to get the last rep on each set)

Bar speed on everything was good. Depth on 2nd set of squats was not good. I was trying a new adjustment and it was messing me up. Depth on the 3rd set was good and the bar went up much easier.

I wanted to take a video to submit my squats for review but I forgot to hit "record" on the third set. I think everything is looking pretty good and the last set felt great. The only thing I'd like to get an opinion on is my back angle, which I think may be a little too vertical.

This is video from my last set of squats on the 17th. I think I had a better back angle today that helped w/ hip drive.

[HandPlaneSteve]

This is video from my last set of squats on the 17th. I think I had a better back angle today that helped w/ hip drive.

Those look fantastic. Keep doing it like that!

Thanks Steve. For now I'm working in deadlift depending on what work I've done/have to do around the homestead. Chainsaw work and splitting wood gets my lower back pretty good.

I understand completely. I'd love to hear what my farmer grandfather would say about strength training. "Lift weight, psssshhaw, come throw bales, deadlift a hog or 10, and build a barn!"

[Anthony King]

Weigh In: 201

Squat 175lb 3x5
Bench 130lb 3x5
Deadlift 220lb 1x5

[HandPlaneSteve]

Another day of increases, another day of progress.

[Anthony King]

Squat 180lbs 3x5
Press 90lbs 3x5
Power Clean 75lbs 5x3
Chin-ups 5,5,3

Introduced the power clean and will alternate them with the deadlift going forward.

Kept chins strict this time, so a little progress there I think. They felt stronger than last time except for that last set. Think I didn't rest enough before that one.

[Anthony King]

SQ 185x3x5
BP 135x3x5
DL 235x1x5

Squats felt very tough today.

Side note: you really should weigh your plates. Mine are all over the place.

[Anthony King]

After reading PPST3 I realize I've been noting the sets and reps wrong. Should put reps x sets. I've been inverting them.

Weigh In: 202lbs (+1 from last week)

SQ 190x5x3
PR 95x5x3
PC 91x3x5
Chin-Ups (palms facing me) 6,6,4

Still feeling out the power clean. Planned to move up 10 pounds today but it seemed too light so I put on a little more.

After getting feedback on my squat from the last session I made an adjustment that made a huge difference. The five extra pounds today felt like taking fifteen off the bar.

Press weight equals the weight I ended up at when doing SS three years ago, which felt good. Last reps on press were fairly slow, but I didn't rest much between sets. I might have another couple of five lb. jumps in me before I have to cut back, but I'll sleep on it.

[Anthony King]

Week 4, Session 3

SQ 195x5x3
BP 140x5x3
DL 250x5x1

[HandPlaneSteve]

I made an adjustment that made a huge difference. The five extra pounds today felt like taking fifteen off the bar.

Was your adjustment Tom's advice? Please elaborate if you don't mind.

[Anthony King]

Was your adjustment Tom's advice? Please elaborate if you don't mind.

Yes. Tom C's advice was:

Break with your knees and your hips at the same time. Right now, the first part of your descent is mostly knees. Drive your hips up hard from the bottom and stay with your hips through the middle of the squat.

I don't know if I'm "staying with my hips through the middle of the squat" but I'm breaking at the knees and hips and the same time on the descent and it is giving me much better tension at the bottom.

Here's a vid at 190 lb. In my head I'm thinking break with the hips first to correct the problem of breaking with the knees first.
https://vimeo.com/93932177