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Thread: AJ Finally Starting Strength - first run through SSNLP

  1. #21
    Join Date
    Apr 2019
    Location
    Madison, WI
    Posts
    34

    Default Log update; Recovery Trouble

    • wichita falls texas december seminar 2020
    Here is my log update for the past few days.


    Date Squat Press Bench Press DL PC Chins
    6/30 280x5x2 150x5x5 370X4
    7/2 315x5x3 175x3 singles 235x5 singles
    7/5 Skiped
    7/7 325x5x3 215x5x5 BWx10,8,7


    Recovery Deficit?
    6/30 was a light squat day. Damn my legs were sore doing just 2x5 at 280. Legs still were hurting on July 2nd. My squats are way out of wack now. I think I just was completely used up after hitting 355x5 on 6/28. Hams are still sore. They felt better yesterday but 325x5x3 still felt challenging.
    IF anyone reading this can give me any programming advice on how to proceed on squats, that would be much appreciated. I'm not injured, but muscles are just sore and my legs feel beat-up.
    I didn't eat or sleep very well over the 4th of July weekend, so that is part of the problem. but other than that weekend I have been eating and sleeping well. I might track food intake for a few days just to see where I'm at.
    I did reset squats to 315 (about 11%) to try and de-load a little and work back up again. I have not reset squats thus far.
    I am also going to do some more reading in the reference books when I get a chance, to see if I can figure out a plan moving forward. Pretty sure I am just in a big recovery deficit right now.

  2. #22
    Join Date
    Apr 2019
    Location
    Madison, WI
    Posts
    34

    Default

    Today’s workout

    Squat
    265x5x2

    Press
    155x5x3
    155x4x2 <—failed the last rep on the last 2 sets, repeat next press volume at 155

    Deadlift
    315x1 <— I warmed up to 315 my hamstrings felt twingy so gonna give them just a little more rest before I pull again. I am going to reset DL to 350 and work that back up again too.

    I came across a few threads on the forum that indicated if your hamstrings get really sore your hips might be going back instead of up. I did not have overly sore hams until i got to about 350 pounds. I reviewed the most recent squat vid I had (350#) and it didn’t look too bad, they were a tad high, and my hips were shifting back just a little. So a reset was probably a good call... work back up and make sure to get all the way down, and straight back up. Another good reason for the reset, was I could hardly even squat my light workout the session following 355x5 on 6/28.

  3. #23
    Join Date
    Apr 2019
    Location
    Madison, WI
    Posts
    34

    Default Training Log Update

    Been quite busy lately.... copied this straight out of my log sheet to bring this post up to date. This past couple weeks been tough... Finally got my legs recovered. Feel like the only real progress I have made this month was in Bench Press and Press.

    Date BW Squat Press Bench DL PowerClean Chins Notes
    7/12 335x5x2
    335x3
    217.5x5x5 x4 Squat - failed/bailed rep 4 of the last set. Legs don't feel too beat up anymore, but don't feel as strong. My squats at higher weights were high.
    tired, didn't sleep well… need to just get to bed earlier and embrace the grind. Form feels wonky on squat. Need to video each session for review.
    Bench - went well
    Chins - I was interrupted by Breya, workout was running long and I just called it.
    7/14 265x5x2 155x5x3
    155x4x2
    155x2x1
    170x3x5
    7/16 335x5x3 175x5 singles 240x3 singles
    240x3x1
    X11,8,3 Squat - got all reps
    Press - very unstable on the first 3, the last 2 were better; either repeat or +2.5
    7/19 340x5x1
    320x5x2
    220x5x5 355x5 Squats - started to taper back from top set… went pretty good +5
    Bench - felt challenging, got all reps~5 min rest
    DL - everything felt good +5 next pull
    7/21 270x5x2 155x5x4
    155x4
    155x1
    X10,7,4 Press -failed last rep
    7/23 345x5x1
    325x5x2
    175x1x5 235x5x1 175x3x5 *sore throat, sinus drainage, might be getting sick
    7/27 350x4x1
    330x5x2
    222.5x5x5 X8,6,4

  4. #24
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    38

    Default

    Quote Originally Posted by ajlindahl View Post
    Been quite busy lately
    I was wondering how you were doing!


    Quote Originally Posted by ajlindahl View Post
    175x1x5
    Quote Originally Posted by ajlindahl View Post
    235x5x1
    ...absolutely crushing some presses, apparently.

  5. #25
    Join Date
    Apr 2019
    Location
    Madison, WI
    Posts
    34

    Default

    Workout for 7/30

    Squat
    280x5x2

    Press
    157.5x5x3
    157.5x4x1
    157.5x3x2

    Deadlift
    365x5

    ...absolutely crushing some presses, apparently.
    RTH - I did make good progress on presses in July , now I need to keep pushing my Squat and DL up again

  6. #26
    Join Date
    Apr 2019
    Location
    Madison, WI
    Posts
    34

    Default Update for 8/2 - 8/13

    starting strength coach development program
    Date Squat Press Bench DL Clean Chins Notes
    8/2 350x1
    295x5x4
    162.5x3x2 225x1 this workout was short, I just wasn't feeling it this day, and was sore and tired.
    8/4 275x5x2 157.5x5,5,5,4,4,2 180x3x2
    160x3x2
    Cleans - almost dropped the second rep on set 2. it sucked.
    8/6 345x5x1 177.5x1x5 245x1x3
    245x2x1
    Squats - were tough, +5 next Thursday
    Press - Felt good +2.5
    Bench Press - felt good doubled the last two reps to finish up quicker +5 next Thursday
    8/9 300x5x5 225x5x5 X10,7,6
    8/11 275x5x2 160x5,4,4 165x3x1 Cleans - suck, overthinking the pull, second set 3 attempts and didn’t rack any of them… then I said fuck you cleans
    8/13 350x5x1 240x5x1 370x5x1 Squats - I felt strong 350 went up well +5 next week
    Bench - +5 for next intensity day
    DL - this is a new PRx5


    I probably out to get some form checks on my cleans... my elbows always ache afterwards, pretty sure I am not keeping my elbows strait. Then when I focus on keeping my arms straight then I don't get to the rack position. Cleans are my least favorite right now.

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