Second Attempt at SS - Log

[lspr_93]

Week 07:

2024-09-23

Squat: 62kg x5x3
Press: 40kg x4,5,3
Deadlift: 110kg x5x1

I am frustrated with the squats right now. My left wrist flexes on the first rep and the bar slightly slips to the left.

I failed the press. Tried a few to more sets but couldn't get past the third rep. My left elbow was a bit affected by the bad squat grip.

I took too long in the start position of the deadlift and resetting between reps.

2024-09-25

Squat: 64kg x5x3
Bench: 50kg x5,5,4
P.Clean: 38kg x3x3

It feels like the improvement I made on the squat in the last two weeks are gone.

I failed the bench press on the last rep. I noticed that my left arm had a bit more of difficulty on the fourth rep.

The power clean is improving, but I find it hard to sit back as if I'm going into a front squat.

2024-09-27

Squat: 66kg x5x3
Press: 40kg x5x3
Deadlift: 112kg x5x1

This workout had the worst squats of the week. I may need to stop increasing weight until I get it right.

The press was alright, but I thought I wouldn't get the last rep.

Improved on the deadlift with a quicker start and taking less time between reps.

Weekend Weight: 107.6kg

Managed to keep my weight despite not being strict with the diet this week.

I bought weightlifting shoes. They should arrive next week.

P.S.: Next log will be on Sunday. I have a work related travel on Wednesday and will need to shift the work out to Thursday and Saturday.

[lspr_93]

Week 08:

2024-09-30

Squat: 68kg x5x3
Bench: 50kg x5x3
P.Clean: 40kg x3x3

The best squats so far. Weightlifting shoes make quite the difference. I just need to fix my grip and get 1cm lower.

Felt like I could bench press more, but I will be conservative and just go with the experience of the coach so I won't stall again.

Getting better with the power clean, but I need to learn to let go of the grip to rack it better.

I forgot to mention, but last week I switched to 3x3 3-position clean (ascending sets) and 3x3 power cleans.

2024-10-03

Squat: 70kg x5x3
Press: 41kg x5x3
Deadlift: 114kg x5x1

The squats kept in line with last workout. If you haven't already, just buy the damn shoes.

A reasonable press. Gotta work on avoiding the wind-up before a few reps.

I'm deadlifting with reasonable time between reps. I still need to work on getting the slack out of my arms before each rep.

2024-10-05

Squat: 72kg x5x3
Bench: 51kg x5x3
P.Clean: 42kg x3x3

The squats weren't as good as the previous two sessions, but they were better than all previous weeks. I need to better position my elbows.

Got the three sets of the bench press, but my phone did not record the last, had to do one more for the record.

The power clean wasn't so good. A lot to improve before I get it right. I need to raise my elbows as soon as my feet hit the ground.

Weekend Weight: 108.4kg

I gained weight. This was an atypical week as I've eaten badly at my work on Wednesday. Yet, I had a small reduction of my waist and hip sizes. Blood glucose got slightly higher. But I did not take a single pill this week. Dieting and training are doing their magic.

I am backing up the videos of my last set for each lift. I decided to watch a few from the first weeks and it is clear how much I've improved on technique.

Anyone keeping up with this? I am keeping this as a sort of training diary instead of just a log. I keep the numbers stored somewhere else.

[Martin Shenfield]

Yeah I'm reading it. Keep up the good work. Are you actually doing 5x3 deadlifts or is that a typo? I am surprised a coach would have you doing anything more than 1 set.

[lspr_93]

Yeah I'm reading it. Keep up the good work. Are you actually doing 5x3 deadlifts or is that a typo? I am surprised a coach would have you doing anything more than 1 set.

I am doing only one set of deadlifts. Just a copy and paste issue that went unnoticed. Fixed all posts I could edit.

[lspr_93]

Week 09:

2024-10-07

Squat: 74kg x5x3
Press: 42kg x5x3
Deadlift: 116kg x5x1

I still couldn't fix the elbow position as I squat down: my arms go down in line with the torso and my wrist get flexed.

The press is getting hard and I am still doing it wrong, but I am sure that form will be better next time.

I guess that the deadlift will be my last lift to stall, it is still going strong with no signs of failure.

2024-10-09

Squat: 76kg x5x3
Bench: 52kg x5x3
P.Clean: 44kg x3x3

I need to work on getting the grip right on the squat. My elbows are still going down as I squat down.

The bench press actually helped me with a bit of stiffness I was feeling on my lower back. As I pushed againt the floor to hold my chest in position, it "fixed" the lower back.

I still need to work on getting a good jump on the power clean. My stance after jumping is too wide.

2024-10-11

Squat: 78kg x5x3
Press: 43kg x5x3
Deadlift: 118kg x5x1

These squats weren't the best, as I am losing balance forward. Tried setting the bar a bit lower on my back but my left shoulder didn't like it.

I thought that I was going to fail the press after the fourth rep, but I'm glad that I didn't rack it.

I was finally able to deadlift without sitting back as it was happening before.

Weekend Weight: 108.4kg

No weight gain and no weight loss. No changes in waist and hip measurements either. Blood glucose slightly higher than last week, but still under control.

[RyanW]

Nice job! Noticed the comment about BG. Are you diabetic? I am T1.

[lspr_93]

Nice job! Noticed the comment about BG. Are you diabetic? I am T1.

Yes, I am a type 2 diabetic.

This week I'm back to taking a pill of metformin to keep blood glucose on the normal range, but one of my goals is to stop taking it.

I had similar results with the keto diet before, but I was doing it in a way that I couldn't sustain long term and that wasn't going to get me stronger.

[Mr. Bingley]

good work and keep at it! I'm curious about your comment on your grip on the bar on the squat and the problems that was causing you. How are you "holding" the bar? it's really more of a pressing action just holding it against your traps, right? Have you tried varying your grip width? Maybe that would help.

[lspr_93]

good work and keep at it! I'm curious about your comment on your grip on the bar on the squat and the problems that was causing you. How are you "holding" the bar? it's really more of a pressing action just holding it against your traps, right? Have you tried varying your grip width? Maybe that would help.

Thanks.

It is more about keeping the wrists straight. When I squat down my elbows go down and my wrists get flexed, as if I have to press it down to keep it in place. Tried thinking of it as pressing against the traps but it feels as if the bar is going too forward and I already have forward balance issues.

I am gripping the bar close to the unknurled center, I'm flexible enough for that and it helps me build the "shelf" to rest the bar.

I have even tried the thumbs around grip for the squat but it feels even worse.

The coach told me not to worry to much about this until we fix other issues such as balance and depth.

[Mr. Bingley]

gotcha. flexibility is a glorious thing, enjoy it lol

my guess is that being able to hold it in such a narrow fashion is what is letting the bar be a little squirrelly; think of it like your foot stance: with your feet close together you are easier to tip over, while a wider stance is more stable. But do what works for you and listen to your coach. keep it up.