Cro's SS Training Log

[asthecroflies]

I've been off and on with my Starting Strength LP over the past year. I've strung together a couple 2-3 month spans of regular training followed by 1-2 months of no gym time. Every time I've reached higher weights until life got busy and I dropped off the map for a few months before re-starting.

This will be my training log for this summer's run at the LP. I started on May 15th.

Basic Stats:

Height: 6' 0"
Weight: 198lbs


Progression from May 15th to now:
Squat: 175lbs > 210lbs
DL: 185lbs > 235lbs
BP: 115lbs > 140bs
OHP: 65lbs > 95lbs


Last workout was the first to incorporate Power Cleans.

6/11/17 Workout:

Squat
210x3x5

Bench
140x3x5

Power Clean
115x5x3

[carson]

Welcome. What is your age.

A log can help keep you disciplined. What can help even more is a regular visit to a certified SS coach. Go see one.

[asthecroflies]

Thanks Carson for the welcome. My Age & Gender: 26 years old. Male.

There used to be no SSC's in my area, but now it looks like there are two within a couple hours drive from me. Eventually I plan to make it out to see one of them for a tuneup.

6/14/17 Workout

Squat
Warmup
45x5
45x5
95x5
135x5
175x3

Work Sets
215x3x5

Did my workout before work. The 6:15 am start time made the first two work sets a bit rough as my body got up and running. Got locked in on the 3rd set; focused on keeping my hips back and it went much better.

OHP
Warmup
45x5
45x5
65x3

Work Sets
100x3x5

OHP went well. Nothing much to report. Main focus was on driving straight up out of the bounce and a strong shrug at the top.

DL
Warmup
135x5
185x5
215x5

Work Set
245x5

Body was fully warmed and ready for my deadlift. The work set felt easy in my hips and full extension was not a strain. The only issue was with my grip. This is the last week with a conventional grip. Moving forward, I'll have to use the hook grip for my deadlift work sets.

[asthecroflies]

6/17/17 Workout

Squat
Warmup
45x5
45x5
95x5
135x5
185x3

Work Set
220x5x3

Bench Press
Warmup
45x5
45x5
95x5
115x3

Work Sets
145x5,145x4,145x4

Rested more than 5 minutes between each work set. Still stalled out on the last rep of the last 2 sets. More sleep, more food, and I'll get the wright next time.

Power Clean
Warmup
45x3
45x3
95x3
120x3x5

Workout felt good overall. Squats were smooth. Power Cleans felt good, the last two sets were tiring but not a grind.

[asthecroflies]

6/20/17 Workout

Squat
Warmups
45x5
45x5
95x5
135x5
185x3
205x2

Work Sets
225x5x3

OHP

Warmups
45x5
45x5
75x3

Work Sets
105x5x3

Deadlift
Warmups
135x5
185x5
225x5

Work Set
255x5

My squat was a bit shaky. None of the reps were grinding reps, but did not feel completely locked in. OHP went well, no issues there.

My deadlift work set ended up being closer to a set of five singles rather than one set of 5 reps. Had some grip issues which caused me to stop for re-adjustment between reps.

[asthecroflies]

6/22/17 Workout

Squats
Warmups
45x5
45x5
95x5
135x5
185x3
205x2

Work Sets
230x5x3

Difficulty of Work Sets (1-10): 7
They were not easy, but it was not a grind. As long as I kept my hips back and stayed with my hips, I could drive the bar up.

Bench Press
Warmups
45x5
45x5
95x5
115x2

Work Sets
145x4
145x4
145x2

Perceived Difficulty (1-10): 10

My work sets just fell out of the bottom. I'd feel good the first 1-2 reps and then no matter how much I grinded, I couldn't get the bar up past half way. The last time I did 145lbs, I was able to do 5,4,4. I only rested 5 minutes between sets this training session (morning before work, couldn't afford to wait 8 minutes between sets). I also only got 4 hours of sleep last night, up late working. Time to double down on my full sleep schedule as well as continue eating as much food as I can. Next time is my time to attack and finish this weight off.

Power Cleans
Warmups
45x5
95x3
115x3

Work Sets
125x3x5

Perceived Difficulty (1-10): 6

I caught myself pulling with my arms on the first set. Focused on keeping my arms loose on the way up so that I resist pulling with my biceps and let my glutes & back do the work via my jump. Finished out strong.

[asthecroflies]

6/25/17 Workout

Squats
Warmups
45x5
45x5
95x5
135x5
185x3
205x2

Work Sets
235x5x3

Perceived Difficulty: 4

All three work sets went well. My hips were smooth and the bar almost felt light. Really was locked in.

OHP
Warmups
45x5
45x5
75x5

Work Sets
110x5
110x4
110x5

Perceived Difficulty: 8

Form broke down on the final rep of set 2. I was not presenting my chest enough to begin the lift and so was not creating a vertical bar path. After re-waching a Rip video during my rest between sets, I finished 5 reps on the final set with minimal effort.

Deadlifts
Warmups
135x5
185x5
225x5

Work Set
265x5

Perceived Difficulty: 6

Weight came up easy. I started with the double overhand grip and felt it slipping after 3 reps, switched quickly to alternate grip and finished the last 2 reps of the set without a pause.

[asthecroflies]

6/28/17 Training Session

Squats
Warmups
45x5
45x5
95x5
135x5
185x3
215x2

Work Sets
240x5x3

Perceived Difficulty: 7

Last training session, 235lbs felt almost easy. This session was more difficult. The first work set was rough and felt grinding. The final two, I was able to lock in on my form and went more smooth. Focused on staying back, driving up with my hips, and shoving my knees out.

Bench Press
Warmups
45x5
45x5
95x5
115x3

Work Set
145x5
145x4
145x4

Perceived Difficulty: 10

Failed on the final rep of the final two sets again. I was able to get the bar 3/4 of the way up and pushed with all my focus to get it up, but was not able to break through. This is the 3rd attempt at 145, so I will deload and work my way back up. I've been eating right, getting good sleep, and resting between 5-8 minutes between sets. I believe the issue is with my form. I have inconsistent placement of the bar on my chest, and the reps where my moment arm is too big just kill my strength for the set. Deloading with a focus on perfect form will right me.

Power Cleans
Warmups
45x5
45x5
95x3

Work Sets
130x3x5

Perceived Difficulty: 7

I was not focused in on my first few sets and was undisciplined with my arms and the bar path. Could feel myself pulling with my arms and letting the bar swing forward. The final 3 sets, I focused on exploding with my hips and keeping the bar path vertical and the weight flew up.

[asthecroflies]

I've had some vacation/travel happen since my last post, but that has not stopped me from getting training sessions in and continuing my LP.

Quick recap of my last couple of workouts (work sets only):

7/6/17
Squat - 245x5x3
Press - 110x5x3
Deadlift - 275x5x3

7/10/17
Squat - 250x5x3
Bench - 130x5x3 - Deloaded due to a stall earlier. Building my way back up!
Power Clean - 135x3x5
Chin Ups - 3x5, set 50lbs on the assistance machine. Plan to reduce by 5 lbs each workout until I can do full BW Chins.

Most Recent Workout
7/12/17
Squats

Warmup
45x10
95x5
135x5
185x3
225x2

Work Set
255x5x3

Perceived Difficulty: 8

The squats were tough. I got through them with hip drive, but definitely ground my way through a few of the reps. Only got 6.5 hours of sleep the night before this 6am workout, so I think that definitely contributed.

OHP

Warmups
45x5
45x5
75x3

Work Sets
115x5x3

Perceived Difficulty: 7

Overall, these went well. I re-watched Rip's coaching video for OHP prior to my work sets and really focused on getting my breathing right and utilizing my stretch reflex to get the bar moving throughout the whole movement.

Deadlift

Warmups
135x5
185x5
225x5
255x5

Work Set
275x1

Perceived Difficulty: 10

I felt completely gassed during my final warmup set and barely got through the 5 reps. I was running out of time (part of the danger of getting my training session done in the early morning before work) and only gave myself 5 minutes of rest before attempting the work set. I didn't even try upping my weight from the last deadlift session, but just put the same weight on. I got 275 up once, but couldn't get it up again. After re-watching some of Austin Baraki's tutorials and also re-reading the Deadlift chapter of SSBBT, I noticed that I was pulling with my back off the floor instead of leg pressing the weight off of the floor. On my next attempt, I will focus on that leg press cue for the first part of the movement, before involving my back to lock out.

My weight also dropped by 1lb between workouts, so my cue to eat more during recovery days will help with my stalling issues.