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[Andrew Prine]

Male, 30 y.o., 206lb

Background:
Started weight training in High School - pretty much bench press only (since that was what we were graded on). Did some messing around for a few years on and off, usually some sort of split, nothing programmed or serious - lots of cardio. Was a runner for a few years.

Started stronglifts about 1 year ago, Feb 2017, after doing some research moved on to SS around May or so. In July I had a hip arthroscopy for torn labrum and hip impingement, was on rest for 4 weeks, crutches for 8, when cleared to start working out again I was only allowed to do upper body work and only when supported some how (e.g. bench, seated press, etc). Did some upper body work but my press suffered since I could only do seated work, I could not row or power clean either - I did machine work. I essentially reset all of my lower body lifts back to the Bar following the protocol from this article:
Hip Pain and Rehab After Arthroscopic Hip Surgery | Matthew Moore

Come late November I was back to full depth on my squat and full ROM on my deadlift. In late December early January I needed a change due to boredom with the SS movements over and over with an artificially extended LP, I just needed a quick "something different" to get my motivation back, so I did a 4-day split following Brian Alsruhe's linear progression (search on youtube), I only did the first 4 week cycle, and 1 week of the second cycle. I felt the lack of squat frequency was detrimental, if I try this program again I would change a few things to squat twice per week instead of once, so I went back to SSLP to squeeze out some more weight, started eating more, etc. Here's where I've been recently:

1/26
Squat 265 3x5
Bench 205 2x5 (I've been stalling at this weight for some time)
Row 185 3x8

1/28
Squat 270 3x5
Press 135 1x5, 125 2x5
Deadlift 300 1x5

1/30
Squat 215 3x5
Bench 207.5 3x5
Power Clean 170 5x3 (Only made 1 rep on last set)
Chin Up 5/6/6

2/1
Squat 275 3x5
Press 130 3x5
Deadlift 305 1x5

2/4
Squat 280 3x5
Bench 210 5x3
Squats were brutal today, unable to complete any cleans, rows, or chins, had a fever of 102 day before

2/6
Deadlift 310 1x3 (still feeling under the weather)
Squat 225 2x5
DB Press 55lb (each hand) 3x5

2/8
Bench 212.5 5x3
Squat 285 3x5
Chins 6/5/6

2/11
Press 135 3x5
Squat 290 4/3/2
Deadlift 310 1x5

2/13
Squat 225 3x5
Bench 215 5x3
Power Clean 170 3/1/0/0/0
Row 170 3x8

2/15
Press 140 3x5
Chin 7/6/5
Squat 290 5/3/4

2/18
Squat 290 1x5, 260 2x5
Bench 217.5 5x3
Deadlift 315 1x5

2/20
Squat 230 3x5
Press 142.5 3x5
Row 175 3x5

2/22
Squat 295 1x3 (failed at rep 4, couldn't get out of the hole), 275 2x5

My power cleans are bad - poor technique, not explosive, heavy weights make me arm pull, etc. I've seen an SSC, he was very helpful and it helped get me past 135 and up to a double at 185, but I can't seem to get my reps in beyond 165 for 5x3. I always stall at 170, which bums me out because they are the most fun lift in the program.

A caveat: I work out at home, I have a very low ceiling and I am unable to do a standing press. The only spot in my basement that is tall enough in between the joists for me to OHP is not wide enough for me to get a barbell into, but I can dumbbell press in this spot. I do barbell presses on my knees instead. Once the weather warms up I will take my gym outside and put my standing press back on LP.

Any tips, feedback, etc, is much appreciated.

[Andrew Prine]

2/23
Bench 220 5x3
Clean 165 5x3
Finished workout from yesterday. Had a long day and passed out on my chair after work, after dinner then coaching some friends barely had enough time for my squats. Cleans starting to hurt my elbow and shoulder on right side.

[Andrew Prine]

2/25
Squat 295x5, 275 2x5
Press 145 3x5
Chins 8/7/5

2/27
Squat 235 3x5
Bench 225 3x3. Failed at set 4, able to get one rep.
Deadlift 320x1; 295 2x5. Failed to rep at 320, added a few back off sets for volume

Failed two lifts on the same day. Squats and OHP still progressing, not sure if I should try Texas Method or grind out NLP a bit longer. Would like to join 3 plate club on squats.

[Andrew Prine]

3/1
Squat 300x5, 285 2x5
Press 150 5x3
Clean 170 5x3

Cleans were rough on 3-5th sets, feeling pain in the right elbow. Need to jump harder I think.

[vanscyoc]

Hello Andrew, I was reading through your post and one thing that really jumped out was pressing from your knees. I would stop doing that. I had the same problem with my ceiling height in basement so I bought a cheap ($60) standing squat rack and cheap bar (CAP from dunhams) for my garage and I do press there. As for progress I'd go back to the book and see if you might have started too heavy on some lifts and/or added too many exercises. Maybe a 10-20% reset and small increases. Even 2.5 lbs increases 3 times a week is a 30 lb jump in a month! I micro loaded my press for many months 2lbs per workout. Good luck!

[Andrew Prine]

Thanks for the tip. Not to make excuses, but unfortunately my garage is completely full as I'm storing a lot of stuff for my dad at the moment. I did quite a bit of reading on press alternatives, and the consensus seemed to come down to 1 of 4 options:
1.) Dumbbell presses
2.) Seated Presses
3.) Press from the knees
4.) Dig a hole in the basement (not happening)

I've been experimenting with all of the reasonable options and so far I haven't decided which one is the best to carry over to my standing press. When I was still going to a commercial gym before December my standing press had got up to 165 for sets of 5, which I was pretty happy with. I'm just trying to curb any possible strength loss at this point.

I do love the idea of having an extra super cheap stand, I already have an extra junk barbell so maybe I'll just have to get creative.

I am going to start micro-loading my press starting this week, I just wanted to make up some lost ground as soon as possible, this was probably a mistake.

[vanscyoc]

No doubt we have to be creative! I never even thought about digging a hole in the basement! Now that's dedication but I'm not doing that either. But your press numbers are good so keep at them you'll be pressing 200 before you know it and that's strong IMHO!

[Andrew Prine]

Two plates is the goal!

3/4
Squat 305 x5, 290 2x5
Bench 235x1, 200 5x5
Chins 7/6/5
Dips 3x8

Some truly impressive form breakdown on the squats
After looking around about where to go with my pressing movements, decided to give the Barbell Medicine press plug-in a try (Is that heresy here?). Subbed in dips for Press, haven't done dips in months, arms hurt, triceps cramping.

[vanscyoc]

bill starr loved the press but he loved dips almost as much! so no...not heresy

[Andrew Prine]

3/6
Squats 245 2x5
Press 157x1, 130 5x5
Deadlift 320x4, 275x5
Pushups 3x10

Really liked the extra bench volume from the other day, so did the same with my OHP. Took a set off squats to reduce stress, focus on form based on tips on coaching forum, and hopefully leave me with enough to do the heavy deadlifts I failed last time.
Failed the deadlift again, but thought my form was stronger this time. Did an extra set of 5 for more volume. Ran short on time so threw in pushups for more pressing movement instead of DB bench or CGBP.