Mr. Al Waze Benchday's Quest for [Starting] Strength

[Mr. Al Waze Benchday]

Any and all comments are welcome, especially if they are related to form/programming improvements!

Age	30 years old
Height	5'10"
Bodyweight	245 pounds
Waist in Inches	43"
Body fat %	~25%
Years of Lifting	15 years
Goal bodyweight	225 pounds
Goal Lifts	350 BP, 350 Sq, 405 DL, 185 OP, 15 chins
History	Bodybuilding movements; no squats; no deads

I've always enjoyed "lifting", but have never focused intensely on gaining strength. Instead, my goal was always to gain muscle mass via hypertrophy centered training. While fine and good, I feel I will no longer gain any appreciable mass until my overall strength improves.

To this end, I have purchased (and am reading) Starting Strength and plan to follow Rip's novice progression for as long as possible.

I will continue to add accessory movements such as curls, calf raises, lateral raises, pressdowns, etc. into my routines, but not at the expense of my recovery and adaptation for the overarching purpose of strength.

As you may notice from my form checks, I also have some fat to lose. My highest body weight was 268 pounds. I'm currently down approximately 25 pounds. My goal is reduce my waist size to under 40" and have a body fat percentage somewhere around 15%.

Current Starting Strength Progression through 3 weeks:
Note: All lifts are at 5 reps per set, unless otherwise noted

Lift	Workout 1	Workout 2	Workout 3	Workout 4	Workout 5	Workout 6	Workout 7	Workout 8	Workout 9
Squat	135 X 3	145 X 3	155 X 3	175 X 3	185 X 3	195 X 3	205 X 3	215 X 3	225 X 3
Bench Press	185 X 3		205 X 3		225 X 4		245 X 4		250 X 4
Overhead Press		95 X 3		100 X 3		105 X 3		115 X 3
Deadlift	185 X 1	205 X 1	225 X 1	225 X 1	235 X 1	245 X 1	255 X 1	265 X 1	275 X 1
Chins				4 reps, 3 reps	4 reps, 3 reps	4 reps, 3 reps	5 reps, 3 reps		4 reps

Form Checks
Comments:
Squat: tracking too far forward; heels coming up at bottom of squat; need to sit back and maintain weight over mid-foot.
Deadlift: completed all reps in one set
Bench Press: need to focus on maintaining contact between the glutes and bench for all repetitions
Overhead Press: need to work on hip drive; elbows need to start in front of the bar

Lift	YouTube Link	Lift	YouTube Link	Lift	YouTube Link	Lift	YouTube Link
Squat @ 195 Set 3	Click Here	Squat @ 205 Set 3	Click Here	Squat @ 215 Set 1	Click Here	Squat @ 225 Set 3	Click Here
Overhead Press @ 105 Set 3	Click Here			Overhead Press @ 115 Set 3	Click Here
		Bench Press @ 245 Set 4	Click Here			Bench Press @ 250 Set 4	Click Here
Deadlift @ 245	Click Here	Deadlift @ 255	Click Here	Deadlift @ 265	Click Here	Deadlift @ 275	Click Here

[carson]

Welcome. I cannot open any of the You Tube links.

[Mr. Al Waze Benchday]

Hi carson, thank you for the comment. I have corrected the links.

[carson]

Squats look ok.

Deads need much work. You aren't locking out. Stop breathing during lifts. You have done a few singles but not 5 x 1. You must do them all one after the other. I couldn't tell for sure if you are wearing shoes. While it isn't necessary you will find that proper lifting shoes will give you better stability.

Do you have the books? Soon you should go face to face with a certified SS coach.

[Mr. Al Waze Benchday]

Thank you for your comments.

I have updated my original post above with my last workout and form checks.

Squat - still a problem; working on flexibility; mentally focusing on maintaining weight over (mid-foot) without bringing heels up at bottom of squat.
Deadlifts - all reps completed in "1 set" (no release from the barbell or standing between repetitions).
Bench Press - trying to focus on maintaining contact with the bench for all repetitions, and not allowing leg drive to raise the glutes off the bench.

[carson]

Can you do all five reps of the workset on the DL within 30 seconds? Can you lock out? Can you stop breathing while weight is off of the floor?

[Mr. Al Waze Benchday]

Thank you, carson, for your comments.

I believe my form is improving.

Below are my latest form checks (they can also be found in my first post, along with the weights/sets from my 8th workout).

Squat: focused on pushing knees out more; keeping weight mid-foot and not drifting forward; not allowing knees to move forward at bottom
Squat still to do: knees are still tracking forward at bottom of movement, but heels are not rising as in previous workouts

Overhead Press: focused on keeping elbows in front of bar at bottom; tried to initiate hip drive at bottom of movement
Overhead Press still to do: more vertical bar bath; better hip drive

Deadlift: finished set in under 30 seconds; tried to breathe only when bar was on the ground; consciously tried to remember to lock out each rep and keep lower back tight
Deadlift still to do: breathe only when bar is on the ground; lock out each rep; allow no flexion of the lower back on any repetition

Lift	YouTube Link
Squat @ 215 Set 1	Click Here
Overhead Press @ 115 Set 3	Click Here
Deadlift @ 265	Click Here

[carson]

Checked your Deadlifts. Good work. Will you be getting lifting shoes soon? Can you lift without breathing out during the lift? When you stand try counting "one thousand one, one thousand two" before the decent. That way you will know that you are locked out at the top. Keep up the good work.

[Mr. Al Waze Benchday]

Three weeks are now done and logged. Below are my comments.

Comments:
-Hunger - has increased as the weights have increased. Lifting heavy requires FOOD!!!!
-Deadlift/Squat-phobia - I have hurt my back in the past due to excessive lower back rounding. By focusing heavily on technique, I am no longer scared of injuring my lower back; however, EVERY REP needs to be controlled and done purposefully.
-Chalk - today I used chalk on my bench press (4th set). What a difference. My fourth set was the easiest by far. I felt as though I could break the bar in half. Definitely use chalk for bench presses!
-Overall Impression - after training for strength for 3 weeks, I can already tell a difference in my ability to get around. I just feel stronger.
-Deadlift Shoes - I'm looking forward to getting a pair of SABO deadlift shoes . . . I just have to fit them in my budget first (soon, I hope).
-Heavier Weights = Longer Waits - as the weight continues to increase, longer and longer rest periods are necessitated. Currently, after 3 weeks, my rests are <3 minutes between sets. So, the weights are not too heavy, but I'm sure that will change soon.
-Bodybuilding? - while I do miss the hypertrophy work, I am still trying to get in at least one session (outside the 3 main lifting days) in which I perform curls, calf raises, dumbbell lateral raises . . .
-Power Cleans - will be starting next week; I would like to follow RIP's program as well as give my lower back a little more time to recuperate as the weights increase.

Sets & Weights
For a list of all 9 workouts (3 workouts X 3 weeks), please see the first post. The table with the weights might not appear on mobile apps, so you may need to view as a "Desktop Site" in order to see all the information.

Form Checks:
Below are my first form checks compared with my latest form checks . . . things are improving slowly, but surely.
Squat - still focusing on the issues previously noted, but now I need to ensure depth is adequate as well . . . don't want no half squats!!!!

Lift/Weight/Set	YouTube	Lift/Weight/Set	YouTube
Squat @ 195 Set 3	Click Here	Squat @ 225 Set 3	Click Here
Overhead Press @ 105 Set 3	Click Here	Overhead Press @ 115 Set 3	Click Here
Bench Press @ 245 Set 4	Click Here	Bench Press @ 250 Set 4	Click Here
Deadlift @ 245	Click Here	Deadlift @ 275	Click Here

[Mr. Al Waze Benchday]

Another workout (workouts 10-18) in the books.

-Squats - Working on depth, keeping feet planted, hip drive, not drifting forward
-Deadlifts - Forgot to lockout on a couple reps; had to switch to alternating grip for last rep
-Presses - Trying to get more hip drive.

Here is the table for workouts 10-18 (weeks 4-6).
Notation: Weight in pounds X Sets (Set Number of YouTube Link).
Note: All sets were performed at 5 reps, unless otherwise specified.

#	Squat	Bench	Press	Deadlift	Sumo	Power Clean	Rows
Workout 10	235 X 3 (3)		120 X 3 (3)	285 X 1 (1)
Workout 11	240 X 3 (3)	255 X 4 (4)				135 X 4@2/3reps (1)
Workout 12	245 X 3 (3)		125 X 3 (3)	295 - 3 reps (1)
Workout 13	250 X 3 (3)	260 X 4 (4)			285 2 sets X 1 rep (1)
Workout 14	255 X 3 (3)		130 X 4 (4)		295 X 4 reps (1)
Workout 15	205 X 3 (3)	265 X 4 (4)			235 X 5 reps (1)
Workout 16	260 X 3 (3)		135 X 4 (3)		305 X 5 reps (1)
Workout 17	210 X 3 (3)	270 X 5 (5)			245 X 5 reps (1)
Workout 18	265 X 3 (3)		140 X 4 (4)		315 X 5 reps (1)