36 and Just Starting

[Mark Seng]

Thanks Mike! Jealous of the fact that you have easy access to SS live coaching. Can't help feel a bit unsure about my form now. Must post more form checks and burn SS CD into my brain Cheers to your progress!

[Mark Seng]

Workout #36 - 5/19/18
SQ = 199 (lacks depth, trying to overcome fear of failure by going close to parallel for the first few sets before lowering myself further)
OP = 70x1x5, 68x2x5 (eased back because felt I couldn't finish 3 sets of 5 on 70)
PC = 70

Workout #37 - 5/21/18
SQ = 199 (parallel, felt stronger)
BP = 122x1x5, 125x2x5 (PR)
DL = 205x4 (PR but failed last rep)

Workout #38 - 5/24/18
SQ = 199x2x5, 203x1x5 (felt strong, so increased weight a tad, PR)
OP = 70 (PR)
PC = 70
CHINS = 6x (Felt challenged, so just added these)
*Felt a bit crappy because of onset of cold symptoms, but decided to push myself. Interestingly, postnasal drip disappeared during workout

Workout #39 - 5/26/18 @ 131lbs Body Weight
SQ = 199 (Felt weak this workout. Going through a 3-hour basic gun safety training earlier in the afternoon for the first time might have drained me)
BP = 125x1x5, 127x2x5 (Oddly, felt strong on the bench. Increased weight on the last 2 sets for a PR)
DL = FAIL (Luck ran out, couldn't even get 199 off the ground after 2 attempts, called it a day)

NOTES:
- Workouts are now ranging from 1.5 to 2 hours with 3-5 mins rest between work sets
- Suffered a slight decrease in weight (caused by colds/feeling sick?)

[Mark Seng]

Back to the grind after almost 2 weeks ;p


Workout #40 - 6/7/18
SQ = 188
OP = 60
PC = 70

Workout #41 - 6/11/18
SQ = 203
BP =127
DL = 199 (felt challenging, might have been drained by my 2 PRs on the earlier lifts)

Workout #42 - 6/15/18
SQ = 203 (lacked depth)
OP = 70
PC = 70x1x5, 80x2x5 (2nd wind! pushed for a weight increase)

Workout #43 - 6/18/18 @ 133lbs BW
SQ = 203 (working on depth, dry cough mildly distracting)
BP = 127 (grinding)
DL = 199 (working on form)

NOTE
- Putting on bodyweight is still the toughest part for me and I feel it's hurting my ability to add weight to the bar

QUESTIONS
- Have gone through almost 2 5 lbs. jars of Flavored Whey in 5 months of SS. Should I be considering Mass Gainer to improve my body weight?
- I'm currently doing the Phase 2 SS program. Should I shift to Phase 3 (adding Chins and allowing longer recovery on the DL)?

[Mark Seng]

Workout #44 - 6/21/18
SQ = 204
OP = 70
PC = 80

Workout #45 - 6/23/18
SQ = 204
BP = 127
DL = 202

Workout #46 - 6/25/18
SQ = 204 (Working on form)
OP = 70
PC = x (an incident distracted me from completing this workout )

Workout #47 - 7/2/18
SQ = 204
BP = 124x1, 113x2 (almost failed the first set, so decided to deload for the last 2 sets. Might have had loading issues since I wasn't able use the bar I normally use)
DL = 201

Workout #48 - 7/9/18
SQ = 207 (Finally starting to get unstuck!)
OP = 70
PC = 80x1x4 (lost concentration), 80x2x5

Workout #49 - 7/12/18
SQ = 210
BP = 125
DL = 204
Notes = Felt strong!

Workout #50 - 7/16/18 @136lbs BW (finally increased in weight after a few days of switching from 100% WPI to Mass Gainer)
SQ = 213
OP = 67
PC = 78
Notes = Flew in from a business trip in the AM, still managed to eke out a decent workout though

NOTES:
- I'm definitely "Not Doing The Program" (especially the eating part) as specifically laid out in the SS book, but nevertheless I've been very happy with the progress (and stronger to boot). "Enjoying the small but constant gains", says the tortoise to the hares

QUESTIONS:
1. (unanswered from previous post) I'm currently doing the Phase 2 SS program. Should I shift to Phase 3 (adding Chins and allowing longer recovery on the DL)?

[dreadMoros]

Why not alternate PC with Chins and leaving DL every second session? IMO DL training has higher priority and should be alternated when recovery is an issue (DL progress stalls for more than a week). Also looking at your progress sometimes you add more than previously and stall for several sessions, maybe clean that up and use 5lb(2.5kg) increments?

Also - from what i've read and watched - keep in mind that SS novice LP does not last forever and term "milking it out" is overused - get familiar with idea that once you face first stalls it is a sign it is time to start looking at intermediate programs - it is not that you cannot make progress, it is just that you may need another stimulus in order to make progress. I for example had not stalled yet but i'm just one month into the program, but i'm already reading about intermediate programs and how to make the transitions, not to mention making sure i do not hear YNDTP from someone But it is inevitable and thinking that novice LP last forever (a year even) is a mistake because of the LP - 5lbs per session, 3x per week, that is 15lbs per week times 4 per month equals 60lbs and when you multiply by 12 that is 720 lbs increase... Now when you look at that this is improbable Just think about it and dont be afraid of failing at one point because everyone on novice LP will

[carson]

Face to face coaching is always the best but have you tried online coaching?

[Mark Seng]

Thanks dreadMoros! Alternating PC and Chins seems like a reasonable option. I feel that I could use more upper body strength as well. Am currently using 3 or 5 lb. increases depending on how I evaluate my progress. (Which reminds me, I've been slack in posting form checks recently...)

Eating has been the hardest part of the "Program" for me, and I feel that this is the reason I'm having trouble progressing. This is why I purchased mass gainer last month but only managed to gain 2 pounds since then (those damn scoops are massive!)

From what I understand, the SS LP ideally would be good for only a few months, the operative word being IDEALLY. I imagine it tends to draw out longer when you combine it with "LIFE" As such, I'd still be willing to "milk it" for a couple more months (it's become a drug, honestly ) However, as all good novice things come to an end (sigh), I will take your advice and start looking into intermediate workout options.

Happy bulking to you sir!

[Mark Seng]

Face to face coaching is always the best but have you tried online coaching?

If you mean SSOC, then no. Been posting some form checks though

[Mark Seng]

Workout #51 - 7/20/18
SQ = 216
BP = 125
DL = x (Did some loaded carries to mix things up)

Workout #52 - 7/23/18
SQ = 218
OP = 70
PC = Did Chins 3x5

Workout #53 - 7/30/18
SQ = 221
BP = 130
DL = 207
NOTE = PRs on all lifts and a Happy Birthday to me!

Workout #54 - 8/2/18
SQ = 221
OP = 70
PC = x (wardrobe malfunction )

Workout #55 - 8/6/18
SQ = 221
OP = 70
PC = 78
NOTE = Forgot to alternate and did the same lifts as previous workout

Workout #56 - 8/10/18 at Bodyweight = 138 lbs
SQ = 221
BP = 122x1x5, 130x2x5 (Misloaded first set)
DL = 210

NOTES:
- Finished a 7lb tub of Masstech. Bought a 6lb tub of ON Serious Mass and Rule1 Creatine (180 serves).

[Mark Seng]

Workout #57 - 8/17/18
SQ = 221
BP = 130
Tire Deadlift = +/-190lbs x 2 (Couldn't resist the new toy in the gym)

Workout #58 - 8/22/18
SQ = 224
OP = 70
PC = 80

Workout #59 - 8/25/18
SQ = 226
BP = 133
Tire Deadlifts = 190+/- x 3
Tire Flips = 190+/- x 3

Workout #60 - 8/27/18
SQ = 226 (too high)
OP = 72
CHINS = 5,5,5

Workout #61 - 8/30/18
SQ = 226 (felt stronger, but still too high)
BP = 133 (worked on arch)
DL = 213

Workout #62 - 9/3/18
SQ = 229 (too high)
OP = 72
PC = 85

Workout #63 - 9/6/18
SQ = 199x2, 177x1 (working on depth)
BP = 133
DL = 210

Workout #64 - 9/11/18 (Bodyweight = 141 lbs)
SQ = 182
OP = 64
CHINS = BW 6,4,5
- Deloaded 10% to work on form
- Changed program to rotate DL->Chins->PowerClean->Chins->DL etc.
- Signed up for First Powerlifting Meet on 10/21/18!!!

Workout #65 - 9/13/18
SQ = 188
BP = 122
CHINS = BW 5,3,3

Workout #66 - 9/17/18
SQ = 199 (more depth needed)
OP = 67
DL = 191

Workout #67 - 9/20/18
SQ = 202
BP = 125
CHINS = BW 6,5,4

Workout #68 - 9/22/18
SQ = 209
OP = 66
PC = 75
- Tested new belt (Titan Toro 1-Prong) and new lifting shoes (Adidas Powerlift 3.1)

Workout #69 - 9/24/18
SQ = 213
BP = 126
CHINS = 6,5,3

Workout #70 - 9/27/18
SQ = 198 (misloaded, should've been 218)
OP = 70
DL = 198 (Tried Sumo)

Workout #71 - 10/1/18
SQ = 220
BP = 121
CHINS = 7/5/4