Second Attempt at SS - Log

[lspr_93]

Here is the complete log of what I have done so far:

Week 00:

2024-08-03
Squat: 50x5,5,5
Press: 30x5,5,5
Deadlift: 60x5

2024-08-05
Squat: 58x5,5,5
Bench: 38x5,5,5
Deadlift: 68x5

2024-08-07
Squat: 62x5,5,5
Press: 32x5,5,5
Deadlift: 72x5

2024-08-09
Squat: 66x5,5,5
Bench: 42x5,5,5
Deadlift: 76x5

Week 01: REAL START

2024-08-12
Squat: 50x5,5,5
Press: 28x5,5,5
Deadlift: 66x5

2024-08-14
Squat: 54x5,5,5
Bench: 34x5,5,5
Deadlift: 74x5

2024-08-16
Squat: 58x5,5,5
Press: 30x5,5,5
Deadlift: 78x5

Week 02:

2024-08-19
Squat: 62x5,5,5
Bench: 38x5,5,5
Deadlift: 82x5

2024-08-21
Squat: 66x5,5,5
Press: 32x5,5,5
Deadlift: 86x5

2024-08-23
Squat: 70x5,5,5
Bench: 42x5,5,5
Deadlift: 90x5

Week 03:

2024-08-26
Squat: 74x5,5,5
Press: 34x5,5,5
Deadlift: 94x5

2024-08-28
Squat: 76x5,5,5
Bench: 44x5,5,4
P.Clean: 32x3,3,3,3,3

2024-08-30
Squat: 50x5,5,5
Press: 36x5,5,5
Deadlift: 98x5

Week 04:

2024-09-02
Squat: 76x5,5,5
Bench: 44x5,5,5
P.Clean: 36x3,3,3,3,3

2024-09-04
Squat: 60x5,5,5
Press: 36x5,5,5
Deadlift: 102x5

2024-09-06
Squat: 61x5,5,5
Bench: 42x5,5,5
P.Clean: 30x3,3,3

Week 05:

2024-09-09
Squat: 60x5,5,5
Press: 34x5,5,5
Deadlift: 104x5

2024-09-11
Squat: 50x5,5,5
Bench: 44x5,5,5
P.Clean: 32x3,3,3,3,3

2024-09-13
Squat: 52x5,5,5
Press: 36x5,5,5
Deadlift: 106x5

Week 06:

2024-09-16
Squat: 54x5,5,5
Bench: 46x5,5,5
P.Clean: 34x3,3,3,3,3

2024-09-18
Squat: 56x5,5,5
Press: 38x5,5,5
Deadlift: 108x5

2024-09-20
Squat: 60x5,5,5
Bench: 48x5,5,5
P.Clean: 36x3,3,3,3,3

Week 07:

2024-09-23
Squat: 62x5,5,5
Press: 40x4,5,3
Deadlift: 110x5

2024-09-25
Squat: 64x5,5,5
Bench: 50x5,5,4
P.Clean: 38x3,3,3

2024-09-27
Squat: 66x5,5,5
Press: 40x5,5,5
Deadlift: 112x5

Week 08:

2024-09-30
Squat: 68x5,5,5
Bench: 50x5,5,5
P.Clean: 40x3,3,3

2024-10-03
Squat: 70x5,5,5
Press: 41x5,5,5
Deadlift: 114x5

2024-10-05
Squat: 72x5,5,5
Bench: 51x5,5,5
P.Clean: 42x3,3,3

Week 09:

2024-10-07
Squat: 74x5,5,5
Press: 42x5,5,5
Deadlift: 116x5

2024-10-09
Squat: 76x5,5,5
Bench: 52x5,5,5
P.Clean: 44x3,3,3

2024-10-11
Squat: 78x5,5,5
Press: 43x5,5,5
Deadlift: 118x5

Week 10:

2024-10-14
Squat: 80x5,5,5
Bench: 54x5,5,5
P.Clean: 46x3,3,3

2024-10-16
Squat: 82x5,5,5
Press: 44x5,5,5
Deadlift: 120x5

2024-10-18
Squat: 84x5,5,5
Bench: 56x5,5,5
P.Clean: 48x3,3,3

Week 11:

2024-10-21
Squat: 86x5,5,5
Press: 45x5,5,5
Deadlift: 122x5

2024-10-23
Squat: 88x5,5,5
Bench: 58x5,4,3,3
P.Clean: 50x0

2024-10-25
Squat: 90x5,5,5
Press: 46x5,5,5
Deadlift: 124x5

Week 12:

2024-10-28
Squat: 92x5,5,5
Bench: 58x5,5,4,3
P.Clean: 51x1,1

2024-10-30
F.Squat: 60x5,5,5
Press: 47x4,3,4,3,1
Deadlift: 126x5

2024-11-01
Squat: 92x5,5,5
Bench: 59x3,3,3,3,3
P.Clean: 48x3,3,3

Week 13:

2024-11-04
Squat: 94x5,5,5
Press: 48x3,3,3,3,3
Deadlift: 128x5

2024-11-06
F.Squat: 62x5,5,5
Bench: 60x3,3,3,3,3
P.Clean: 50x3,3,3

2024-11-08
Squat: 96x1
Press: 49x3,3,3,3,3,3
Deadlift: 130x5

Week 14:

2024-11-11
Squat: 70x5,5,5
Bench: 61x3,3,3,3,3
P.Clean: 51x3,3,3

2024-11-13
Pin Squat: 90x5,5,5
Press: 50x3,3,3,3,3
Deadlift: 132x0

2024-11-15
Pin Squat: 90x5,5,5
Bench: 62x3,3,1,2,2,2,1
P.Clean: 52x0

Week 15:

2024-11-18
Squat: 60x5,5,5
Press: 51x3,3,3,3,2,3
Deadlift: 132x5

2024-11-20
Tempo Squat: 60x5,5,5
Bench: 62x3,3,3,3,3
P.Clean: 52x3,3,2,3

2024-11-22
Tempo Squat: 65x5,5,5
Press: 52x2,3,3,1,2,2,2
Deadlift: 134x5

Week 16:

2024-11-25
Squat: 70x5,5,5
Bench: 64x3,3,3,3,3
P.Clean: 53x3,3,3

2024-11-27
Squat: 75x5,5,5
Press: 52x3,3,3,3,3
Deadlift: 136x5

2024-11-29
Squat: 80x5,5,5
Bench: 65x2,3,3,3,3,2
P.Clean: 55x2,1

Week 17:

2024-12-02
Squat: 80x5,5,5
Press: 53x3,3,3,3,3
Deadlift: 138x5

2024-12-04
Squat: 82x5,5,5
Bench: 58x5,5,5
P.Clean: 50x3,3,3,3,3

2024-12-06
Squat: 82x5,5,4
Press: 48x5,5,5
Deadlift: 140x5

P.S.: Weights in kilograms.

[lspr_93]

I'm a bit of a motor moron. That is why the squat has been the bane of my training and the deadlift is the only one I managed to actually keep going up.

[lspr_93]

Week 18:

2024-12-09
Squat: 70x5,5,5
Bench: 60x5,5,5
P.Clean: 52x3,3,3,3,3

2024-12-11
Squat: 74x5,5,5
Press: 49x5,5,3,4,5
Deadlift: 142x5

2024-12-13
Skipped. I had to travel to another city and wouldn't be able to do it neither Friday nor Saturday.

Week 19:

2024-12-16
Squat: 78x5,5,5
Press: 50x5,5,4,5
Deadlift: 144x5

2024-12-18
Squat: 80x5,5,5
Bench: 60x5,5,3,4
P.Clean: 52x3,3,3

2024-12-21
Squat: 82x5,5,5
Press: 51x5,5,3,2
Deadlift: 146x5

Week 20:

2024-12-23
Squat: 84x5,5,5
Bench: 60x5
Couldn't do the power clean because of a flood in my garage.

2024-12-25
Squat: 86x5,5,5
Press: 51x4,5,4,4
Deadlift: 148x5

2024-12-28
Squat: 88x5,5,5
Bench: 61x5,5,4,3
P.Clean: 50x3,3,3

Week 21:

2024-12-30
Squat: 90x5,5,5
Press: 52x3,3,3,3,3
Deadlift: 150x0

2025-01-01
Squat: 92x5,5,5
Bench: 62x5,5,5
P.Clean: 52x3,3

2025-01-03
Squat: 94x5,5,5
Press: 53x3,3,3,2,3,3
Deadlift: 150x0

[lspr_93]

Squats are finally back to where they were prior to my injury. And no sign of the injury coming back so far.

Tried to go back to 3x5 on the press movements, but ended up having to switch back the overhead press. The bench should go up on 3x5 for a few more round after fixing some technique mistakes I was making.

Deadlift stuck on 150kg, but my recovery is not going well since Christmas. Shit sleep and diet. I will take a small deload and fix the recovery factors over the next two weeks.

I really need to relearn the power clean as it is too low when compared to my deadlift.

As you all can see, my NLP is far from ideal and I made many mistakes on the way up, but I am happy with the results I managed to get so far.

[lspr_93]

2025-01-06

Squat: 96x5,5,5
Bench: 63x5,5,5
P.Clean: 52x1,0,3,3,3

2025-01-08

Squat: 98x5,5,5

2025-01-11

Squat: 98x5,5,5
Press: 54x2,3,2,3,3,2
Deadlift: 142x5

I completed the sets of squats on both days but considered them failed because of insufficient depth. Fixed it today with a double at 100kg. The problem was that the bar was too high and I couldn't remain balanced. I took a wider grip and managed to feel the spot for the bar in the deltoids. Now I think I can replicate it and finally get the squat moving up.

[Matt Dawson]

As you all can see, my NLP is far from ideal and I made many mistakes on the way up, but I am happy with the results I managed to get so far.

I've made my share of mistakes trying to learn the lifts and run the NLP (several times). You've put in 20+ weeks of mostly consistent effort and that's commendable. Looking back over your log I see a lot of red entries, which I take to mean you have deemed the set a failure in some way. On the one hand, if you never fail then it means you've ever really tried. But on the other you don't want to make a habit of practicing failure itself. I've not seen your lifts but if you have technique issues then you need to get those sorted, whether that be through more coaching or at least form checks to confirm you're on the right path. At some point you'll need to consider the advanced novice section of Practical Programming and as explored in the various articles, etc. Good luck.

[lspr_93]

I've made my share of mistakes trying to learn the lifts and run the NLP (several times). You've put in 20+ weeks of mostly consistent effort and that's commendable. Looking back over your log I see a lot of red entries, which I take to mean you have deemed the set a failure in some way. On the one hand, if you never fail then it means you've ever really tried. But on the other you don't want to make a habit of practicing failure itself. I've not seen your lifts but if you have technique issues then you need to get those sorted, whether that be through more coaching or at least form checks to confirm you're on the right path. At some point you'll need to consider the advanced novice section of Practical Programming and as explored in the various articles, etc. Good luck.

The main reasons I keep failing:
I don't always get good sleep and nutrition;
I am clumsy and take time to learn a movement pattern;
I avoid programming tweaks because I feel that I should be stronger before I need them.

I can't get in person coaching as there is no strength coach anywhere near. I tried online coaching and the guy fixed a lot of the obvious mistakes I was making, but on the most complex movements (a.k.a. squat and power clean) he was having a hard time getting me to do them correctly through form checks. But the reason I stopped using online coaching was because it was expensive. I live in a country with shit currency and high taxes.

[lspr_93]

I managed to get perfect squats yesterday. The best I have ever done. The fix was using a wider grip, which allowed me to reliably place the bar on the low bar position and fixed my balance and depth problems. I felt the difference as the sets felt a lot less taxing than the inefficient squatting I was doing.

I still have to fix the power clean, as soon enough it will be less than a third of my deadlift. If I am not able to fix them a bit on the next workout, I am seriously considering a switch to the infamous barbell rows.

[lspr_93]

Week 23:

2025-01-13
Squat: 100x5,5,5
Bench: 65x4;64x3,3,2
P.Clean: 54x1

2025-01-15
Squat: 102x5,5,5
Press: 55x3,3,2,1
Deadlift: 146x3

Next week I am implementing some advanced novice programming:
- Adding a light squat and moving deadlifts to every Wednesday.
- Doing power cleans two times per week: Mondays and Fridays.
- Switch overhead presses to doubles and then singles.

If the extra power clean practice doesn't help me, I'll just give up on it and replace it on Mondays with a light deadlift and on Fridays with the infamous barbell rows.

And whether or not I complete my NLP, I will be closing this log by about half of April and may open another one on July.