Try 1 amrap set each military press session. Start with a weight you. An do 12+ and add 5-10lbs until you only at 3-4 reps then go from there

Awesome, thanks busto.

This session was at a gym in my works business park, went with a co-worker since he is trying out SS/stronglifts. He's got some work to do, but always fun when someone starts up.

1/25/2017
Squat
1x10x45
1x5x135
1x3x205
1x2x275
1x5x355
2x5x325

Bench
1x5x45
1x5x95
1x3x135
1x2x155
3x3x195

Chin-ups
3 sets to failure-ish. Was also doing a closer neutral grip. I think it came out to be like 10, 7, 6.

1/28/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x255
1x5x360
2x5x330



fun fact, previous PR 1RM is 365.

Press
1x5x45
1x5x95
1x3x115
1x2x135
3x3x160

Chin-ups
3x5xBW+30

1/31/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x225
3x5x288

Bench
1x5x45
1x5x95
1x3x135
1x2x175
3x3x200

Deadlift
1x5x135
1x3x225
1x2x315
1x5x395



i'm not super pleased with the form, might re-do 395.

2/3/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x255
1x5x365
2x5x335

Press
1x5x45
1x5x95
1x3x115
1x2x135
2x2x162.5
1x5x145

Was supposed to be 3x3x162.5. Gross.

Chin-ups
3 sets to failure-ish

More and more, after my squats i feel so worn out and drained. Then after my pressing lifts its even worse. I feel like I'm resting enough in between sets, my total time lifting is never less than an hour and a half. As I've been reading PPST, I saw a routine under the intermediate category that should fit well. I dont think of myself as a true intermediate, but I think something needs to change just from a time and energy perspective. My recovery has been fine, its just how exhausting the sessions can be. But there is a small section called "one lift per day". To summarize in a sentence; its texas method style progression (increasing weight weekly) paired with a 5/3/1 type style format. One lift per day with 2 assistance lifts (if time and energy allows), rep scheme varies by week, and you increase the lbs weekly. Pretty straight forward. The first 3 weeks will be based on my previous lifts, then I will be increasing from there. Here goes...

2/5/2017
Bench
1x5x45
1x5x95
1x3x115
1x2x135
5x5x160

KB press (3x10), standing tricep extension (4x12)

2/6/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x225
5x5x315

SLDL, chin-ups

Jesssssssssssssus 5x5 squats ...anywho, might just do RDL's. was my first time trying SLDL and I much prefer RDL's especially after squats.

2/8/2017
Press
1x5x45
1x5x95
1x3x115
1x2x135
5x1x160

Dips, lying tricep extension

2/9/2017
Deadlift
worked up to 3x1x405

Not please with my deadlift as of late. But i think i just pin pointed part of the issue, I'm pretty much doing a SLDL, and my video this session confirmed. HS also mentioned this to me. So going to take my DL down to 5x345 next session and just film every set to double check form.

Light squats (3x5x252), rows

careful with resetting DL too far to check for problems, as sometimes the problems don't actually appear until the weight is heavy enough to bring them out

yeah for sure. i picked 345 because its about 85% of 405.

2/12/2017
Bench
1x5x45
1x5x95
1x3x135
1x2x160
5x3x180

KB press (3x10), standing tricep extension (4x12)

2/13/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x235
3x5x325

RDL, chin-ups

Pretty unreal how difficult RDL's can be when done super strict.

last set...

looking at the video, my head position is a little weird.

Your start position looks alright to me, you just aren't able to maintain your spine positioning/bracing under load.

good mornings might be good?


I did them like this for a bit:

http://www.jtsstrength.com/articles/...good-mornings/

would probably want to do them instead of RDLs, not in addition to them

Aidan - anything to assist except just to consciously not bob my head like that?

HS - hate GM's, but maybe thats a reason to do them ...read this article recently: http://www.bakerstrengthcoaching.com...s-rdl-vs-sldl/


2/15/2017
Press
1x5x45
1x5x75
1x3x95
1x2x115
3x5x135

Dips, lying tricep extension

Nothing to it other than drop down to where it's not happening and work up from there

2/16/2017
Deadlift
1x5x135
1x3x225
1x2x315
1x5x345 (hook grip)

On like the 3rd rep i tweaked my low back, but it seemed ok during the set so I finished the set 5. Super weird.

Light squats (3x5x260), BB rows (just a few sets, didnt want to make the back worse).

Sooo my low back was killing me for a couple days, then poof, everything is feeling fine so far. So weird. Something is amiss with my DL. Been doing some looking in the area and probably going to see an SS coach to see if they can assist. Probably just going to have seem look at my squat and DL in general.

2/19/2017
Bench
1x5x45
1x5x95
1x3x135
1x2x160
3x5x175

Light press (3x5x108), standing tricep extension

Was the first day my back felt 100%, no issues.

2/20/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x245 (belt)
3x5x330 (belt)

Weighted chin-ups

No back issues. Decided to give the belt another try, even tho I hate the one I have. Felt good, but def cant use it for DL's. Was looking into getting a 3 inch belt.

2/22/2017
Press
1x5x45
1x5x75
1x3x95
1x2x115
3x5x140

Weighted dips, lying tricep extension

2/23/2017
Deadlift
1x5x135
1x3x225
1x2x275
1x5x330 (hook grip)

Light squats (3x5x265), BB rows

Back felt great, no issues. In general, everything felt good.

2/26/2017
Bench
1x5x45
1x5x95
1x3x135
1x2x160
3x5x185

Press 3x5x112, standing tricep extension

2/27/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x275 (belt)
3x5x335 (belt)

chin ups 3x6x+25lbs

3/1/2017
Press
1x5x45
1x5x75
1x3x95
1x2x120
3x5x145

dips 9,9,8 +25lbs, lying tricep extension

3/5/2017
Squat
1x10x45
1x5x135
1x3x185
1x2x275 (belt)
1x5x340 (belt)
2x5x315 (belt)

RDL's 3x5x185

3/6/2017
Bench
1x5x45
1x5x95
1x3x135
1x2x160
2x5x190
1x5x175

Press 3x5x120, chin ups (10, 9, 7)