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Thread: Dalton's SSNLP

  1. #1
    Join Date
    Aug 2017
    Location
    Atlanta, Georgia
    Posts
    549

    Default Dalton's SSNLP

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    Name: Dalton Clark
    Sex: M
    Age: 23
    Height: 5'11"

    Just another training log. Posting a large percentage of this retroactively so that I have an online record of things in case I lose my log - or if anyone wants to comment! Started officially on June 20 after a very long lay-off from a former Starting Strength Progression of 6 ish weeks. Played some club rugby in college so wasn't totally untrained but still decided to do a full SSNLP.

    Starting BW: 185 lbs

    6-20-17
    Squat : 170x5x3
    Press: 105x5x3
    Deadlift: 195x5

    6-21-17
    Squat: 180x5x3
    Bench: 145x5x3
    Deadlift: 210x5

    6-23-17
    Squat: 190x5x3
    Press: 110x5x3
    Deadlift: 225x5

    6-26-17
    Squat: 200x5x3
    Bench: 150x5x3
    Deadlift: 240x5

    6-28-17
    Squat: 210x5x3
    Press: 115x5x3
    Deadlift: 255x3 *noticed form issues, technique reset on next lift

    6-30-17
    Squat: 220x5x3
    Bench: 155x5x3
    Deadlift: 155x5 *still trying to figure thing out on dl

    7-3-17
    Squat: 225x5x3
    Press: 120x4,3,1 *strange, try again. Strike 1
    Deadlift: 135x5 *still not comfortable that form is correct

    7-5-17
    Squat: 230x5x3
    Bench: 160x5x3
    Deadlift: 170x5

    7-7-17
    Squat:235x5x3
    Press: 120x5x3
    Deadlift: 185x5

    7-10-17
    Squat 245x5x3
    Bench: 165x5x3
    Deadlift: 200x5 *staying here, back was rounding.

    7-12-17
    Squat: 250x5x3
    Press: 122.5x5x3
    Deadlift: 200x5 *still rounding

    7-17-17
    Squat: 260x5x3
    Press: 125x5x3
    Deadlift: 200x5 *form is clearly not right

    7-19-17
    Squat: 265x5x3
    Bench: 170x5,4,3 *strike 1
    DL : --

    7-21-17
    Squat; 270x5,5,2 *strike 1
    Press: 127.5x5,4,3 *strike 1
    Deadlift: 210x5 *much frustration, dl still not correct

    7-24-17
    Squat: 270x5x3
    Bench: 170x5x3
    Deadlift: 215x5 *grrrrrrrrrrrrr

    7-26-17
    Squat: 275x5,5,0
    Press: 127.5x5,5,4
    Deadlift: 225x5

    7-28-17
    Squat: 245x5x3 *light day/reset depending
    Bench: 175x5,5,4
    Deadlift: 235x5

    Below Line is when I got a Coach
    --------------------------------------------------------
    8-1-17
    Squat: 250x5x3
    Press 127.5x5,5,4
    DL: 175x3

    8-3-17
    Squat: 255x5x3
    Bench: 175x5,4,5
    Deadlift: 175x1x6

    8-5-17
    Squat: 260x5x3
    Press: 110x5x3 *technique reset, press 1.0 to 2.0
    Deadlift: 185x1x6

    8-7-17
    Squat: 245x5x2 *technique reset, add in light middle day
    Bench: 175x5x3
    DL: 190x5

    8-9-17
    Squat: 200x5x3
    Press: 115x5x3
    DL: 195x5

    8-12-17
    Squat: 250x5x3
    Bench: 180x5,5,3
    DL: 200x5,5,4 *went to alternating days rack pulls from low pins and deadlifts

    8-14-17
    Squat: 255x5x3
    Press: 117.5x5x3
    Rack Pull: 175x5x2

    8-16-17
    Squat: 205x5x3
    Bench: 180x5x3
    DL: 155x2x6

    8-19-17
    Squat: 260x6x3
    Press: 120x5x3
    Rack Pull: 185x5x2

    8-21-17
    Squat 210x5x3
    Bench: 182.5x5x3
    DL: 160x2x6

    8-23-17
    Squat: 265x6x3
    Press: 122.5x5x3
    Rack Pull: 195x5x2

    8-26-17
    Squat: 270x5x3
    Bench: 185x5x3
    DL: 165x2x7

    8-29-17
    Squat: 225x5x3
    Press: 125x5x3
    Rack Pull: 205x5x2

    9-1-17
    Squat: 275x5x3
    Bench: 187.5 x5x3
    Deadlift: 175x2x6

    9-4-17
    Squat: 225x5x3
    Bench: 190x4,0 *terrible
    Rack Pull: 225x5 *very tired

    9-6-17
    Squat: 280x5x3 *PR resumes
    Press 127.5x5x3
    DL: 175x2x6 *lightheaded, keep the bar back. push off the floor.

    Current Bodyweight: 209 lbs.
    Last edited by Dalton Clark; 09-08-2017 at 09:47 AM.

  2. #2
    Join Date
    Dec 2016
    Location
    Cincinnati, OH
    Posts
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    Default

    Welcome. What's up with the deadlifts?

    Going the wrong direction and is that 6 sets of doubles? Injury?

  3. #3
    Join Date
    Aug 2017
    Location
    Atlanta, Georgia
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    It is six sets of doubles. My SSC and I are still working on them. I have short arms and the set-up is difficult for me, even under her guidance. My back angle is very horizontal due to this so 'mechanically disadvantaged' is an understatement. I am hopeful that everything will shore up soon.

  4. #4
    Join Date
    Dec 2016
    Location
    Cincinnati, OH
    Posts
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    Are you working with Niki Sims in Atlanta? My wife and I went to a pulling clinic she ran outside of Nashville. She's good.

  5. #5
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    Aug 2017
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    Niki is my coach. Long term coach as well. I get to bother here every week or two.

  6. #6
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    9-9-17
    Squat: 285x5x3
    Bench: 190x 4,1 *reset time, first reset
    Rack Pull: 225x5x2

  7. #7
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    9-12-17
    Squat: 290x5x3
    Press: 130x5x3
    Deadlift: 185x2x6

  8. #8
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    Aug 2017
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    9-14-17
    Squat: 235x5x3
    Bench: 165x5x3
    Rack Pull (low pins): 235x5x2

    Pulling is FINALLY starting to get better. Realized I've been jerking the bar off the floor which was causing a lot of issues. Slowly squeezing it up fixed a lot. Experienced nausea, lightheadedness, clamminess etc during the workout as I have been sometimes. Narrowed it down to either caffeine or a blood sugar issue. Going to ask the forums about this.

  9. #9
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    Aug 2017
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    9-18-17
    Squat: 295x5x3
    Bench: 170x5x3
    Rack Pull: 245x5,2

    Too little rest on the rack pull. Was frustrated and wanted my workout to be over. Squat form wasn't great, bar was forward of mid foot on almost every rep despite trying to cue heels. Bench just felt unstable as hell. I don't know if this was due to back to back same workouts or what. I did this because my coach wants to see my press and deadlift from the floor on Wednesday so. . . bit of a programming slip up. Very frustrating day and didn't do as well as I'd hoped. Need to get more sleep.

  10. #10
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    Aug 2017
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    starting strength coach development program
    9-20-17
    Squat: 300x5x3
    Press: 135x5x3
    Deadlift: 180x2x6

    Well well well. This was quite the day. Hit an arbitrary 300 pound milestone on squat due to humanity's arbitrary love of base 10 numbers and their zeroes. Hit a plate per side overhead press which was a 5 pound jump quite late into the program. I did this intentionally because I knew that I could do it. It was hard and form started to suffer on the last 2, but they were acceptable. Deadlifting is moving in the correct direction, and I am developing the awareness to feel when they are performed well or incorrectly. Very happy with this workout. None of the lightheadedness or negative symptoms today. Added some Gatorade and Sour Patch Kids as intra-workout as well as added Gainzzz Rx pre and post workout. I dont' know if it was the additional sodium or the additional sugar but things were much better than usual as far as the fatigue symptoms.

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