Novice Male 43 yrs old - 5'10.5" - 170 lbs

[iSquat]

When I can't do the 5 across, do I just try next time at same weight or should I deload one session (e.g. step back 5 lbs)?

DevilfromGA outlined the program correctly.

I've strayed a bit so can only give you my experience. The first time I failed I dropped 2.5 lbs and started micro-loading at 2.5 lbs. The next time I failed I repeated the same weight, failed again, dropped 2.5 lbs and started micro-loading 1.25 lbs. At the same time I started some extra work on press and bench (not the program) when I had time (rare).

I'm a firm believer in micro-loading. I started at around 125 and it's gotten me to over 150. I know I would have stalled trying to make 5 lb jumps.

[aosthed]

You'll get it next time, but the general protocol is:

1st failure. try again
2nd failure. try again but focus on if you are eating enough, sleeping etc
3rd failure. go down in wt and work back up.

OHP is typically the first to fail. I've heard people using micro plates being helpful also. These allow you to go up in increments of 2.5 lbs or smaller.

Thanks - I'll try that ... I also have 1.25lb and 2.5lb plates ...

Really good advice - I appreciate it

[aosthed]

5/6
BW - 173 lbs
SQT - 205x5x3
BP - 170x5x3
PC - 130x5x3
CU - 8x7x6x4 (25 total)
--- KBs ---
2hSWG - 53x10x7
TGU - 35xL/Rx6

[aosthed]

5/9
BW - 173 lbs
SQT - 210x5x3
OHP - 115x5x3 *
DL - 220x5

Notes
- 5hrs sleep, up early to catch plane
- re-did 115 on OHP, managed 5x3, will start micro-loading (2.5lb steps)
- no time for Kettlebells

[hondotbt]

5/9
OHP - 115x5x3 *

Boom! Nice work on getting the press at 115!

[aosthed]

Boom! Nice work on getting the press at 115!

Thanks - I was happy

It was hard... Hopefully I can step up 2.5 lbs next few times

[aosthed]

5/11
BW - 172.5 lbs
SQT - 215x5x3
BP - 175x5x3
PC - 135x5x3
Chins - 8x7x6x6
--- KB ---
2hSwg - 53x10x5
TGUs - 35xL/Rx5

[aosthed]

5/13
BW - 171.5lbs
SQT - 220x5x3
OHP - 117.5x5/5/4 (failed on 3rd set)
DL - 225x5x1
--- KB ---
2hSWGs 53x10x5
TGUs 35xL/Rx5

[aosthed]

5/16
BW - 174 lbs
SQT - 222.5x5x3
BP - 180x5x3
PC - 140x3x5
------
5 hrs sleep to catch flight
Felt fatigued so microloaded squat

Any suggestions on how to incorporate Power Snatches on the basic 3-Day A/B workout I'm doing?

Is it okay to add KB work and chin-ups as I've been doing?

Finally, what's a good app for tracking workouts beyond the basic A/B format of Starting Strength app? (I love the app just like to add things like PSnatches and Chins etc)

[Captain_Corduroy]

Finally, what's a good app for tracking workouts beyond the basic A/B format of Starting Strength app? (I love the app just like to add things like PSnatches and Chins etc)

I'm digging Strong App but it's only iOS.