Mark's SS novice linear progression

[Rayo77]

Male, 45 y/o, 6'2", 184 lbs. Runner, planning on forgoing cardio training completely for the LP (!!!). Went pretty conservative on starting weights, when I started to notice decrease in the speed at which I was able to move the bar. Positive my form in all three exercises could use vast improvement, need to get a stand for my phone to avail myself of form checks.

Week 1 Day 1

Squat
45 2x5
75 1x5
95 1x5
115 3x5

Press
45 2x5
55 1x5
65 1x5
75 3x5

Dead
135 2x5
155 1x5
175 1x5

[carson]

Do you have the books. If you follow it you will gain weight. Are you ready for that?

[Rayo77]

Yep! Looking forward to eating more calories, not really looking forward to adding more fat but understand that's the price you pay for adding lean muscle mass and getting stronger. Yeah have Starting Strength and have read Feigenbaum's To Be a Beast.

[Rayo77]

Week 1 Day 2

Squat
45 2x5
50 1x5
75 1x3
100 1x2
125 3x5

Bench
45 2x5
95 1x5
115 1x5
135 1x5
155 3x5

Dead
135 1x5
155 1x2
185 1x5

Shoulders felt a little stiff during/after the workout, I believe from the low bar squat, which I'm definitely not used to. Up 10 lbs on both the squat and dead, and to 155 on the bench, which used to be my working weight on 2x10s, which I had done forever with no attempted progress in weight.

[Rayo77]

Week 1 Day 3

Neck was pretty sore after Day 2 but thankfully went away after two days. Think I might have been pulling back my elbows in the squat in order to pin the bar against my back. Def didn't do that this time but pulled my chest up/out further to achieve the same effect. No issues this time. Tripod for my phone on order, supposed to get here next Tuesday. Really curious on how my form is and wondering if I'm going to depth on the squat. Think I am but ???

Squat
45 2x5
50 1x5
80 1x3
105 1x2
135 3x5

Press
45 2x5
55 1x3
65 1x2
80 3x5

Dead
135 1x5
165 1x2
195 1x5

[Rayo77]

Week 2 Day 1

Body weight: 185 lbs.

Squat
45 2x5
55 1x5
85 1x3
115 1x2
145 3x5

Bench
45 2x5
80 1x5
110 1x3
140 1x2
160 3x5

Dead
135 1x5
170 1x2
205 1x5

[Rayo77]

Week 2 Day 2

Squat
45 2x5
60 1x5
90 1x3
120 1x2
155 3x5

Press
45 2x5
55 1x3
70 1x2
85 3x5

Dead
135 1x5
180 1x2
215 1x5

Bar speed def slowing on last couple reps on the press. Not close to being "grindy," but certainly can see a point at which 5 lbs. increases will not be sustainable. Need to get some microplates before that happens.

[Rayo77]

Week 2 Day 3

Squat
45 2x5
65 1x5
95 1x3
130 1x2
165 3x5

Bench
45 2x5
80 1x5
115 1x3
145 1x2
165 3x5

Dead
135 1x5
190 1x2
225 1x5

Squat and dead definitely not feeling light anymore. Going to cut back on the deadlift to every other session next week, but still try to hit 10 lbs increases. And think I'm going to punt on trying to do the clean. Seems difficult to learn without in-person coaching and perhaps at my age doubtful that I'd work up to a weight where it would help my dead along. Would replace with rows and chins.

[Rayo77]

Week 3 Day 1

Body weight: 187 lbs.

Squat
45 2x5
65 1x5
100 1x3
135 1x2
170 3x5

Press
45 3x5
60 1x3
75 1x2
90 3x5

Dead
135 1x5
140 1x3
195 1x2
235 1x5

Sailed in a dinghy regatta on Saturday and my legs were feeling somewhat fatigued today, plus some lower back soreness. Back felt better after the workout. On the press, think I can get one more 5 lbs. jump this Friday, then I guess the fun begins with the microplates. Also not too sure how I should program the rows for Wednesday. Think I read somewhere it's thought of as an assistance exercise so higher reps but ???

[Rayo77]

Week 3 Day 2

Squat
45 2x5
70 1x5
105 1x3
140 1x2
175 3x5

Bench
45 2x5
85 1x5
115 1x3
150 1x2
170 3x5

Chins
AMRAP at body weight, 10,6,7

Rows
45 1x5
95 1x5
115 1x5
135 3x5

Squats felt great, much better than Monday. Nice after a couple weeks to start doing some chins too, which I had done prior to starting the SSNLP program. Took a longer rest between sets 2 and 3 than 1 and 2 and was able to get one more rep in.