Joel's SSLP

[scottishknees]

Male, 16, weight 185, height 5'8"
previously did a really shitty SSLP and then took a break cause I thought I was intermediate but after reading "practical programming for strength training" I'm back on my game. Deadline didn't get a lot of love over the past few months and all my upper body lifts stalled during my previous novice progression so I'll start microloading those almost immediately and I'm going to do power cleans right off the bat on day B.

10-02-17 finding good weights for day A
Where the bar slows a bit but form doesn't deteriorate.
Squat. Bench. Deadlift
45x5. 45x5. 135x5
95x5. 95x5. 185x5
135x5. 135x5. 225x5
185x5. 155x5. 245x5
225x5. 175x5x3. 255x5
265x5
285x5
295x5x3

[carson]

Welcome. It appears your squat is way ahead of your dead. Are you doing Overhead Press?

[scottishknees]

yeah, like I said, my deadlifts never got alot of love. And when I made the majority of my current gains on my previous terrible SSLP I was doing 5 heavy singles on deadlifts without knowing it by standing up and resting without moving away from the bar and then going for another pull, so when I finally corrected that mistake the damage had been done and I needed a fat reset for dealifts. Also yes I am doing Press.

[scottishknees]

Alot like my deadlift my power cleans haven't had much love or consistent training, but previous to the last months of low-quality training I could have easily done 155x3x5 and the first two sets showed almost no signs of fatigue or weight being too heavy except for minor rack trouble on the second rep of the first set. I haven't trained a power type movement for five months (yes 5 months) but I did exercise them when I felt like it. Not that that helped. Next day B that I do I will redo those and find a proper weight.

squat. Press (finding good weight) PowerClean
45x5 . 45x5 . 115x3x3 (pulled from 1" blocks to comp. for height)
95x5 . 65x5 . 135x3
135x5 . 85x5 . 155x3x2,2,1
185x3 . 95x5 .
225x2 . 105x5x3 (bar slowed here).
255x2 .
300x5x3.

[scottishknees]

10-07-17 Day A Saturday, 3:40-5:30pm
Despite my best effort I accidentally became the general public today by doing limited warmups on the deadlift, followed by a weight clearly too heavy for my set of 5 and then
dropped to the proper weight on deadlift for my set of 5. I must become the gym bro to the best of my abilities.
sqaut . Bench . Deadlift
45x5 . 45x5 . 140x5x2
95x5 . 95x5 . 225x3
135x5 . 135x3 . 315x1
185x3 . 155x2 . 260x5
225x2 . 165x2 .
265x2 . 180x5x3 .
305x5x3 .

[scottishknees]

I found a good starting weight for power cleans. And I'd like to say that this is great.
sqaut . press . power-clean
45x5 . 45x5 . 115x3x2
95x5 . 65x5 . 135x3
135x5 85x3 . 145x3x5
185x3 . 95x2 .
225x2 . 110x5x3 .
275x2 .
310x5x3 .

[scottishknees]

I'll be adding in the times that I train now, especially since my performance drops so dramatically in the early morning.
The reason that these sessions take so long is because I have the time to let myself relax a bit and because I am currently
helping someone with their SSLP and trying to coach their lifts. (I'm not a good coach)
squat . Bench . Deadlift
45x5 . 45x5 . 135x5
95x5 . 95x5 . 185x3
135x5 . 135x3 . 225x2
185x3 . 155x2 . 235x2
225x2 . 165x2 . 265x5
275x2 . 185x5x3 .
315x5x3 .

[scottishknees]

This session took so long because I was teaching a co-worker how to sqaut,
that constricted my time and that's why I rushed through my press and Cleans like I did.
My Power cleans felt amazing, I was going on as little as 1 minute of rest between sets but they got finished anyways
despite 145 being challenging with plenty of rest since I went through every power clean video I could find by SSC's and really cleaned up my form,
namely going slow off the floor and then hitting that jumping point perfectly.
squat . Press . Power clean
45x5 . 45x5 . 115x3 .
95x5 . 65x5 . 135x3 .
135x5 . 95x3 . 150x3x5
185x3 . 115x5x3 .
225x2 .
275x2 .
320x5x3 .

[scottishknees]

After this week I'll add in the light day on mondays for squat.
Squat . Bench . Deadlift
45x5x3 . 45x5x2 . 135x5
95x5 .... 95x5 . 225x3
135x5 . 135x3 . 245x2
185x3 . 155x2 . 270x5
225x2 . 165x2 .
265x2 . 190x5x3 .
285x2 .
325x5x3 .

[scottishknees]

After this week I'll also be adding in chins on day B. I also need to begin micro-loading on Press, todays final rep was the most I've probably ever ground through a press rep. Also, during the power-cleans I got lazy and cut the warmups short, so my form wasn't nearly on point, this caused a missed rep on my second set, followed immediately by a successful rep and the same thing happened during the fourth set. I figure that if the reps had been missed due to me not adapting to the power cleans then I wouldn't have been able to follow them up, without a break, by a successful rep like I did. And after those I still finished my final set with no failures. Form issues abound.
squat . Press . Power clean
45x5x2 . 45x5x2 . 135x3
95x5 . 65x5 . . . 145x2
135x5 . 85x3 . . .155x3x5
185x3 . 95x2 .
225x2 . 105x2 .
265x2 . 120x5x3 .
295x2 .
330x5x3 .