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Thread: My SS experience

  1. #11
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    Jan 2020
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    13/10/2020

    SQ - 120kg (5/5/5)
    OHP - 50kg (4/5/4, didn't feel as strong as last time, will try again)
    DL - 137.5kg (1x5)

    Was using the mixed grip on the DL, however it still gave out on the 4th rep. I may start using chalk and will probably begin using straps if that doesn't help. (need to train grip strength tho)
    Last edited by bool3max; 10-14-2020 at 08:51 AM.

  2. #12
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    15/10/2020

    SQ - 120kg (5/5, deloaded to 100kg on the last set to try and focus on my knees caving inward)
    Bench - 67.5kg (4/3/3, ehhh - was not expecting to ace it but I'm glad it's at least going up - I think my chest is my weakest point overall and I try to compensate by using a "narrower" grip on the bench - if I widen it the results are even worse)

    Also tried messing with parts of the power clean form with just the bar for the first time, kinda awkward but I'll continue to work on it.

  3. #13
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    Jun 2018
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    Glad you're keeping after it, man. Some things to consider:

    1) You do need to eat; I hope you can find a way to get more protein (and food in general) into your body. No getting around this; you'll need to gain some weight on your body to gain some weight on the bar.

    2) Squat: If you've been going solid since July, that means you're about 3 months into your LP? Is that right? If so: You're overdue for a light-day-midweek. That would mean: Day 1, Squat: 120kgx5x3. Day 2, Squat: 105kgx5x2 (yes, only 2 sets). Day 3, Squat: 122.5kgx5x3. Following week: 125 across, 107-ish for 2 sets, 127.5 across. Keeps you getting PRs 2/week.

    3) Deadlift: Again, if you're 3+months into this LP, you're probably at a spot where a 5-rep ONCE A WEEK is appropriate. So, Day 1: 140kgx5 (heavy day). Day 2: Light Pull (cleans maybe, rows maybe; my coach has me do 4 sets of chin-ups at bodyweight. Just something to give a rest). Day 3: Volume Pull. Probably 125x5x2 (2 sets at a slightly reduced weight). Following week: 142.5x5, light pull, 127.5x5x2. Keeps you getting PRs 1/week.

    4) Bench and Press: You say you need more volume, and you may be right. Maybe bench and press the same day, as shown below. I'd recommend something like this for a young guy like you; it worked for a friend of mine I coached (also a young guy, but 31 years old ... I have an odd definition of "young" maybe). You will need microplates for these; .625kg each side so that you can progress by 1.25kg at a time.

    Consider: Day 1, Bench: 62.5kgx5 (1 heavy set), then Press 45x5x3 (3 sets). Day 2: Press: 47.5x5 (1 set), Bench 62.5x5x3 (3 sets). Then alternate like this, adding 1.25kg to everything for as long as you can. This will get you 12 meaningful upper body sets per week (compared to the standard LP which gets you only 9; a 33% increase in meaningful volume).

    When that breaks down you'll need to work some triples.

    Looking forward to seeing you crush this, mate.

  4. #14
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    Jan 2020
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    Quote Originally Posted by Geoff Bischoff View Post
    Squat: If you've been going solid since July, that means you're about 3 months into your LP? Is that right?
    Well, I've been doing the NLP for closer to 6 months in total now, with around a 3 month break in-between (trained Dec. 2019 -> March 2020. , then a 3 month break until July when I trained for 1 whole month before the gyms closed again, then I resumed training at the very beginning of September), so around 6 months of NLP in total, but the long break broke it up.

    I will definitely be incorporating the mid-week light squat day starting next week! I am already doing heavy deadlifts only once per week, and I'll definitely be adding a light deadlift day as well.

    My gym thankfully has 0.5kg plates (it's a real outlier in the sea of other mediocre commercial gyms, I guess I got lucky here) so I'll be using those to microload.


    Quote Originally Posted by Geoff Bischoff View Post
    Looking forward to seeing you crush this, mate.
    Thank you for the advice and motivation!!

  5. #15
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    Jan 2020
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    17/10/2020

    SQ - 110kg (5/5/5, experimenting with my stance and toe angle and trying to fix the knees)
    OHP - 50kg (5/5/5/4/4, third time's the charm, the weight just flew - will microload starting next session)
    DL - 140kg (1x5)
    Last edited by bool3max; 10-17-2020 at 01:11 PM.

  6. #16
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    Jan 2020
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    20/10/2020

    SQ - 112.5 (5/5/5)
    Bench - 67.5kg (4/3/3 again..)
    DL - 125kg (5/5 - light deadlift day)

  7. #17
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    Jan 2020
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    22/10/2020

    SQ - 97.5kg (5/5 - light squat day -15kg)
    OHP - 51kg (4/4/4 - I blame a shitty night's sleep :/ )
    Chinups - (5 sets, though I rotated between pullups/chins with 5 minutes inbetween)
    Last edited by bool3max; 10-23-2020 at 11:32 AM.

  8. #18
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    Jan 2020
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    24/10/2020

    SQ - 115kg (5/5/5, knees still caving in when ascending from the bottom, despite all efforts I can't seem to control my knees when ascending @ that weight - I think it's the body compensating for a lack of strength in another part in the posterior chain but that's just my non-educated guess)
    Bench - 67.5kg (5/5/5 - third time's the charm again, though I think my chest is just weak overall - on the 4th and 5th rep my right pec gives out and the bar rotates to make use of my right shoulder instead - will probably microload starting next session)
    DL - heavy DL day @ 142.5kg (1x5, pretty alright )
    Last edited by bool3max; 10-24-2020 at 02:35 PM.

  9. #19
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    Jan 2020
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    27/10/2020

    Squat: 117.5kg (5/5/5)
    OHP: 51kg (5/5/5 + 2 sets)
    DL: 127.5kg (5/5, light day, two sets)

  10. #20
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    Jan 2020
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    starting strength coach development program
    29/10/2020

    Squat: 105kg (5/5, light day)
    Bench: 68.5kg (5/4/2...)
    BB Row: 70kg (5/5/5)

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