Reply With QuoteIf it's too early to do the power clean, it's too early to do light deadlifts, and definitely too early to be doing light squats. You need to push your deadlift out ahead of your squat as much as possible at this point with aggressive jumps.
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Rod’s NLP
Hey y’all
My name is Rod, and I am a 25 year old software engineer from New York City. I have been training on and off for a few years. I tried to do a NLP in 2019 and early 2020 before the lockdown and was making good progress and enjoying it, but I stopped during the pandemic years and started again recently after a layoff and illness. About two weeks ago, I was having some trouble with my technique and wanted to see if I could learn the power clean, so I did an in person session and started online coaching with a Starting Strength coach. I didn’t end up doing the power clean because we determined it is still too early for me to put it in my programming and that I needed to do a reset on all the lifts to make better progress.
My current working weights are
Squat: 265x5
Bench: 160x5
Press: 105x5
Deadlift: 275x5
Height: 5’8”
Bodyweight: 168.2 lb (measured this morning)
I have been having the most trouble getting my bodyweight up. I started at about 145, but have not really gone up in bodyweight much since about 165. I will start weighing myself in the morning and including it in my logs here. I’m sure I’m undereating some way or another, even though I have been trying to eat several meals a day. My goal is 3500 calories a day as is recommended. I’m probably not getting that, so maybe I will try logging food.
Last two weeks of training:
M
Squat 245x5x3
Press 95x5x3
Deadlift 245x5x3
W
Squat 250x5x3
Bench 150x5x3
Deadlift 255x5
F
Squat 255x5x3
Press 100x5x3
Deadlift 265x5
M
Squat 260x5x3
Bench 155x5x3
Deadlift (L) 200x5x2
Chin up 6, 5, 5
W
Squat (L) 205x5x3
Press 105x5x3
Deadlift 275x5
F
Squat 265x5x3
Bench 160x5x3
Deadlift (L) 205x5x2
Chin up 6, 6, 5 (last rep couldn’t get all the way up)
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If it's too early to do the power clean, it's too early to do light deadlifts, and definitely too early to be doing light squats. You need to push your deadlift out ahead of your squat as much as possible at this point with aggressive jumps.
Member
Thanks for your reply.Originally Posted by Maybach
I found that I started needing a light squat around 275 and was struggling with making 10 pound jumps on the deadlift after around 315. At that point, I was having trouble getting it off the floor initially. I was dropping my hips and making it harder for myself, so I guess the reset was good for me, even though I would like to hit PRs as soon as possible.
As much as I would like to continue making 10 pound jumps on the deadlift and doing it more often for a bit because I know I can, I’m mostly following the coach’s guidance and programming. I do wonder if I could maybe save the more conservative jumps and light pulls for a time when my deadlift is further ahead of my squat.
Member
2023-11-06 (Monday)
Morning weight: 167.8
Squat 270x5x3
Press 110x5x3
Deadlift 220x5x2
I accidentally misloaded the bar with 330 for my first squat set because I thought the 25 pound plates were 10 pound plates. I got three reps somehow and gave up on a fourth because it was too heavy. I still did three sets after with little issue.
I’m still working on the Press 2.0 hip thrust and stretch reflex. I tried to focus on having my elbows in front of the bar and the compression grip. The load itself felt pretty light, but I am focusing on the technique.
Member
Seems like my post last night never posted.
2023-11-08 (Wednesday)
Morning weight: 168.4 lbs
Squat (L) 210x5x3
Bench 165x5x3
Deadlift 280x5x3
I tore up my shins the other day, and there was scab there, but they were actually bleeding through my grey sweatpants after those pulls. I put another bandage over it.
Member
I recommend Rippetoe's "Starting Strength". Read it and follow it until you have reached your novice limit. Then contact an SS coach to set you up with an intermediate program. Wandering about with your lifts is likely not to work. You are a strong young man. Don't mess it up.
Member
2023-12-11
Morning weight: 171.8
Squat 285x5x3
Bench 167.5x5x3
Deadlift 285x4 (ugh), 285x1
Was very tired today
Member
2023-11-16 (Friday)
Squat (L) 215x5x3
Press 120x5x3
Deadlift (L) 220x5x2
It was alright. Presses were hard and that last rep of the last set was a grind but I got it
Member
Haven't posted in a while, but I have been training consistently and only missed
a couple of sessions due to illness.
Squat
Press
Deadlift
Chins
2023-11-15
Squat 215x5x3
Press 120x5x3
Deadlift 220x5x2
2023-11-17
Squat 285x5x3
Bench 170x5x3
Deadlift 285x3x2
2023-11-20
Squat 290x5x3
Press 125x5x3
Deadlift 225x5x2
2023-11-22
Squat 220x5x3
Bench 175x5x3
Deadlift 290x3x2
2023-11-24
Squat 295x5x3
Press 127.5x5x3
Deadlift 230x5x2
Chins 7, 6, 6
2023-11-27
Squat 300x5x3
Bench 177.5x5x3
Chins 7, 7, 4
2023-11-29
Squat 235x5x3
Bench 177.5x5x3
Deadlift 295x5
2023-12-01
Squat 305x5x3
Bench 180x5x3
Deadlift (L) 240x5x2
2023-12-04
Squat (H) 310x3x5
Bench 180x3x5
Deadlift 300x3x2
2023-12-06
Squat (L) 230x5x3
Press 130x3x5
Deadlift (L) 250x5x2
2023-12-08
Squat (M) 275x5x3
Bench 182.5x3x5
Chins 7, 6, 5-6
Started to not feel well...
2023-12-11
315x3x2, 285x3
Could not continue because I was feeling very lightheaded
2023-12-13
Squat 230x5x3
Press 125x32, 130x3, 125x3x2 (was given a range)
Deadlift (L) 275x5
Was still feeling bad but grinded through this
2023-12-15
Squat (M) 245x5x3
Bench 175x5x3
Chins 7, 6, 7
2023-12-18
320x3x2, 290x3x3
Squat Press 132.5x3x5
Deadlift 260x6x2
2023-12-20
My blood platelets were low at this point and I was still feeling terrible, so coach recommended that I rest
2023-12-22
Squat (M) 245x5x3
Bench 175x5x3
Chins 7, 7, 6
2023-12-26
Squat (H) 320x3x5
Press 125x3x5
Deadlift 250x6x2
2023-12-28
Squat (L) 235x5x3
Bench 177.5x5x3
Deadlift (H) 265x5
2023-12-30
Squat (M) 250x5x3
Press 125x3x5
Chins 7, 7, 6
Happy New Year to all
Member
2024-01-02 (Tuesday)
Weigh in: 167.2 (lost some weight after being sick, trying my best to get back on track)
Squat (H) 305x3x5
Bench 190x5x2 (accidental misload but got all reps)
Deadlift 255x5x2
My knees seem to be feeling a bit better after trying to correct the knee slide
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