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  1. #1
    Join Date
    Mar 2019
    Posts
    31

    Default Lipnickey's Log

    • phoenix arizona seminar date
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    After slightly more than a year of CrossFit 5 times per week, it is time to train to specifically increase my strength. While I really enjoyed the community and constant variation that CrossFit offers, I have been disappointed by the lack of programmatic, measurable strength training. I began my SSLP on March 25, 2019.

    My current goal/plan is to stick with the LP until I stall a third time on each lift. Ideally, I want to follow the program strictly at least until I move at the end of June (3 months). To this end, I am committing to no conditioning of any kind- no CrossFit, running, etc. The possible exception would be some light hiking as the weather improves and necessary walks with the dog.

    I will be lifting by myself and will try to film at least one work set of each lift per workout, especially for the first few weeks. I have read the book and have the app and will be frequently referring to these resources, particularly regarding programming and to learn the SS style of executing the lifts. Additionally, I am reaching out to the folks at Woodmere Athletic Club to see if I can schedule a time to meet with a SSC in the first few weeks of the program.

    Very excited to start this process and get big and strong!

    Throughout this log, all weights are in pounds unless specifically noted.

    Starting stats:
    Age: 25
    Height: 5’-11”
    Body Weight: 193
    Squat: 225x5 (est. 1 RM: 259)
    Press: 135x1
    Bench: 195x1
    Deadlift: 315x5 (est. 1 RM: 363)
    Power clean: 185x1
    Power snatch: 135x3 (est. 1RM: 147) (not planning on using this in the program, just for reference) [This was technically a hang power snatch, but is my most recent snatch data]

    Monday, March 25, 2019:
    Building to starting weights
    Warmed up with 2 minutes on a Concept 2 Erg
    Squat: 45x5x2, 65x5, 85x5, 105x5, 125x5, 145x5, 165x5x3 Set 2
    Press: 45x5x2, 55x5, 65x5, 75x5, 85x5x3 Set 2
    Deadlift: 135x5x2, 175x5, 215x5, 235x5

    Links:
    Squat (Set 2): YouTube
    Press (Set 2): YouTube

    Notes: Decent low back squats. Film looked good in terms of keeping bar path straight over the midfoot with a good back angle. Felt like I was struggling with generating hip drive, but this was not evidenced in the video.

    No idea how to get the hip rebound on the press. Need to reread this section and watch some more videos.

    SS deadlift set up is different from how I typically set up. Given I usually struggle with low back rounding, this is probably a good thing. Back felt tight and solid throughout every lift.

    Wednesday, March 27, 2019:
    Warmed up with 2 minutes on a Concept 2 Erg
    Squat: 45x5x2, 80x5, 110x3, 145x2, 175x5x3 Set 1 Set 2
    Bench Press: 45x5x2, 55x5, 65x5, 85x5, 95x5, 105x5, 115x5x3
    Deadlift: 95x5x2, 135x5, 170x5, 210x2, 245x5

    Links:
    Squat (Set 1): https://www.youtube.com/watch?v=4SX05Pgyo-4
    (Set 2): https://www.youtube.com/watch?v=v2aQLIKGtJk


    Notes: Sleep Monday night was awful, and I wasn’t quite able to catch up by Wednesday. The weight on the squats and deadlifts, typically routine, felt extremely heavy.
    Hip drive on squats felt a lot stronger. Body position still looked pretty good on video.

    Built up to starting weight on bench. Didn’t feel that hard, could have probably built a bit heavier. Will likely go for a 10# jump on Monday.

    Deadlifts felt good. A friend cued me to keep my eyes a bit lower, helped me keep tension in my back.
    Last edited by mlipnickey; 04-09-2019 at 09:39 AM. Reason: Added video links

  2. #2
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,673

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    Welcome. I encourage you to check with a certified SS coach from time to time. Such a coach can correct even what you may perceive as minor errors so you won't get hurt. They can offer cues that keep you on the right form track. It really is worth the effort.

  3. #3
    Join Date
    Mar 2019
    Posts
    31

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    Thank you for the welcome! Looking forward to getting deeper into the program and finding my way to a SSC!

  4. #4
    Join Date
    Mar 2019
    Posts
    31

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    Friday, March 29, 2019:
    Warmed up with 2 minutes on a Concept 2 Erg
    Squat: 45x5x2, 85x5, 120x3, 160x2, 195x5x3 Set 1
    Press: 45x5x2, 60x5, 70x3, 85x2, 95x5x3
    Deadlift: 95x5x2, 140x5, 185x5, 225x2, 265x5
    Chins: bw-8/6/6

    Links:
    Squat: YouTube
    Deadlift: YouTube

    Notes: Felt good, so went for 20 lbs jumps on squat and deadlift, 10# jump on press. Back to 10# and 5# jumps, respectively, after this. I plan on a 10# jump for the bench press at least on Monday, possibly Friday, depending on how I feel.

    Squats felt really good. Press started to get heavy. I still don't understand the hip drive...

    Struggled with low back rounding on the deadlifts today. I think I need to pull my chest up more on the set up.

    Experimented with adding chins after the deadlifts, felt pretty good.
    Last edited by mlipnickey; 04-09-2019 at 09:41 AM. Reason: Added video links

  5. #5
    Join Date
    Mar 2019
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    31

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    Monday, April 1,2019:
    Warmed up with 2 minutes on a Concept 2 Erg
    Squat: 45x5x2, 85x5, 120x3, 165x2, 205x5x3 Set 1
    Bench Press: 45x5x2, 65x5, 80x3, 105x2, 125x5x3
    Deadlift: 95x5x2, 140x5, 185x3, 230x2, 275x5
    Chins: bw-9/7/6

    Links: (sorry for orientation)
    Squat: YouTube
    Deadlift: YouTube

    Notes: First few sets of squats were closer to good mornings- hips bending without the knees for too long. I was able to catch it on video and correct. Otherwise, felt pretty good.

    I need to reread the bench chapter, I am approaching this lift with too much trepidation.

    Belted the last two sets of the deadlifts. Not as good as Friday. I need to keep squeezing everything and keep my eyes down, that will probably fix the tension issue in my lower back. I plan on marking an X to keep my eyes focused on for Wednesday.
    Last edited by mlipnickey; 04-09-2019 at 09:43 AM. Reason: Added video links

  6. #6
    Join Date
    Mar 2019
    Posts
    31

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    Wednesday, April 3, 2019:
    Warmed up with 2 minutes on a Concept 2 Erg
    Squat: 45x5x2, 90x5, 130x3, 175x2, 215x5x3 Set 1
    Press: 45x5x2, 60x5, 75x3, 90x2, 100x5x3
    Deadlift: 95x5, 145x5, 190x5, 240x2, 285x5

    Links:
    Squat: YouTube
    Deadlift: YouTube


    Notes: Squats felt heavy for the first time today.

    On the press I focused on keeping a straight bar path (aiming for my nose) and trying to not flare my chest out a ton at the top.

    Deadlifts felt pretty good. Kept my eyes down and was able to keep a mostly flat back.

    Friday, April 5, 2019:
    Warmed up with 2 minutes on a Concept 2 Erg
    Squat: 45x5x2, 95x5, 135x3, 180x2, 225x5x3
    Bench Press: 45x5x2, 70x5, 90x3, 115x2, 135x5x3
    Deadlift: 95x5x2, 145x5, 195x3, 245x2, 295x5
    Chins: bw-6/6/5

    Links: Squat: YouTube
    Deadlift: YouTube

    Notes: Started first set of squats bending over too far too soon, like I was doing a good morning. Fixed it after 2 reps. Link to the video above, this was the first set, not the third. Will upload last set next time. Previous PR was 225#x5x1, so I'll consider this the first PR of the program. Looking forward to Monday!

    Took a wider grip on the bench and felt much more comfortable.

    Another good day of deadlifts- flat back, eyes down. Video for DLs is in the wrong orientation.

    Realized I should be bringing my chest to bar on the chins, hence the lower number. I will keep these in the program, possibly start alternating with pull ups? Not sure what the protocol is here. Also not sure when I should add in power cleans? I am still recovering from the DLs and keep adding weight every workout, so not sure what to do. Planning hitting 315# next Wednesday, that would match a previous PR. Perhaps after that I will need some additional recovery time. We'll see.
    Last edited by mlipnickey; 04-09-2019 at 09:46 AM. Reason: Added video links

  7. #7
    Join Date
    Mar 2019
    Posts
    31

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    Monday, April 8, 2019:
    Warmed up by walking the dog
    Squat: 45x5x2, 95x5, 140x3, 190x2, 235x5x3 PR
    Press: 45x5x2, 65x5, 75x3, 90x2, 105x5x3
    Deadlift: 95x5x2, 150x5, 200x3, 255x2, 305x5

    Links:
    Squat: YouTube
    Deadlift: YouTube

    Notes: Form did not feel good today, left the gym feeling pretty bummed out. Will review videos and model prior to Wednesday and get back into the work. Got my 3" belt in from Best Belts today, belted the last warm up set all working sets of every lift today.

    Squat form was too exaggerated on the first two worksets, I basically did a good morning and then a squat- by back was nearly parallel to the floor. On my last set I tried to bring my eyes up slightly, about 10' in front of me, that appeared to help my form appreciably. These were notably harder, probably 1-2 more 10# jumps. Video of last work set is above.

    Presses actually felt really good. I was finally able to get the bar to bounce a bit after the hip drive.

    Deadlift working set felt like shit today. My back wasn't nearly tight enough at the bottom of my set up and my lower back rounded at the start of my pull.

    Not sure why things felt so off today. Back to it on Wednesday.
    Last edited by mlipnickey; 04-09-2019 at 10:21 AM.

  8. #8
    Join Date
    Feb 2014
    Location
    Jax, FL
    Posts
    796

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    Quote Originally Posted by mlipnickey View Post
    Monday, April 8, 2019:
    Warmed up by walking the dog
    Squat: 45x5x2, 95x5, 140x3, 190x2, 235x5x2 PR

    Notes: Form did not feel good today, left the gym feeling pretty bummed out. Will review videos and model prior to Wednesday and get back into the work. Got my 3" belt in from Best Belts today, belted the last warm up set all working sets of every lift today.

    Squat form was too exaggerated on the first two worksets, I basically did a good morning and then a squat- by back was nearly parallel to the floor. On my last set I tried to bring my eyes up slightly, about 10' in front of me, that appeared to help my form appreciably. These were, probably 1-2 more 10# jumps. Video of last work set is above.

    .
    On the 235x5x2 PR Squat your not getting you hips back enough leaving back too vertical. Then as you ascend you are trying to lift your chest up too quickly which is killing your hip drive, in some cases moving into extension. 15 lb's per week squat improvement on NLP will help you hold your form while consistently moving up the weight. I'd stop doing 10 lb jumps and work on refining your form. In 6 weeks you'll be at 325.

  9. #9
    Join Date
    Feb 2014
    Location
    Jax, FL
    Posts
    796

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    Deadlift working set felt like shit today. My back wasn't nearly tight enough at the bottom of my set up and my lower back rounded at the start of my pull.[/QUOTE]

    Your barely getting any knee extension on your DL's. Push the floor away by straightening your knees holding your back angle tight. Once the bar is past your knees just stand up.

  10. #10
    Join Date
    Mar 2019
    Posts
    31

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    Quote Originally Posted by Jeff Brophy View Post
    On the 235x5x2 PR Squat your not getting you hips back enough leaving back too vertical. Then as you ascend you are trying to lift your chest up too quickly which is killing your hip drive, in some cases moving into extension. 15 lb's per week squat improvement on NLP will help you hold your form while consistently moving up the weight. I'd stop doing 10 lb jumps and work on refining your form. In 6 weeks you'll be at 325.
    Thanks for the feedback, Jeff. I really appreciate it!

    Just to clarify, push my hips back and get my chest down more?

    That sounds like a good call on switching to 5 lb jumps, will do that on Wednesday.

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