6.12.2011

SS-workout #10

SQ:

3 x 5 x 45 kg / 99 lb

Finally able to squat again. Since it was a 10 days break from the squat I dropped the weight from supposed 50kg to 45kg.

OHP:

1 x 3 x 37,5 kg / 83 lb
1 x 5 x 35 kg / 77 lb
1 x 4 x 35 kg / 77 lb

Lol-press-aments. Last time 35kg was, not easy, but clearly doable. Now I got 3 reps w 37,5kg done and no way I coulda made another rep w that weight. Decided to do 2 more sets w 35kg - failed the last rep of the last set.
I guess I need to start microloading press from now on.

DL:

1 x 5 x 75 kg / 166 lb

Since it was a 10 days break from the deadlift I dropped the weight from supposed 82,5 kg to 75 kg.

A couple of videos from ^ workout:

Squat 45kg / 99lb:



Deadlift 75kg / 166lb:



As always, any critique/advice is very much appreciated.

Hey OP, nice log. I have very similar stats to you and am starting with roughly the same weights you did. (5'9, 155, age 31).

I just started working with a pretty solid trainer, so here's two things I notice from your videos. I'm no expert, so feel free to research these yourself.

1. Squat setup: my coach was big about using a very consistent foot/stance setup everytime you squat. The idea is as the weights get heavier you don't want to be wobbling around to get in place. Basically it went like this:
a) slide one foot back until the toe of that foot is in line with the hell of the other
b) slide the other foot back and to the side until the middle of that foot is in line withe the heel of the other and at a 30deg angle or so
c) finally move your first foot back just a bit and in line with your second foot. Make microadjustments as needed.

2. DL: My coach was very big about completely resetting between each DL. In your video you basically lift and just bend over and keep going. Not sure how much this matters.

^

1. For sure it wouldn't hurt to have some consistency in that part of the lift as well, I'll try that step-by-step-procedure next time.

2. What do u mean by completely resetting? Like losing the grip and standing up between the reps?
Currenly I just try my best to mimic what I saw/read in SS-dvd/book.

Food:

During week 3 I ate ~4200 kcals surplus.

BW - 64.8 kg / 143lb (+ 1.0 kg / 2lb in 2 weeks)

Ya, he stood up, stepped back, etc. Not sure how important it is, but it at least seems like it might keep you from rushing your setup.

Yeah, I see the point but OTOH wouldn't that turn a set of 5 to 5 singles and thus affect the stimulus somewhat?

No idea. I'll let others weigh in here.

You should definitely not stand up between reps on the DL. The stimulus will indeed change if you're doing clusters of singles instead of a set of five (i.e. less).

Pummi,
your DL looks pretty good. Looks like you might be setting up with your butt slightly too high though. To counter this, just squeeze your chest up as much as humanly possible. Also the head should be kept in a neutral position in line with your spine.

Squat: knees go forward more as the set progresses. Also, I want to hear a huge inhalation of breath before each rep. I agree that placement of your feet should be consistent, it's not a big deal atm though. I like to unrack the bar, have it settle, then take one step back with each of my feet and I'm set (minor corrections might be necessary).

Yup, looks like scapulas are a bit forward to the bar instead of directly over it. Squeezing chest up a little bit more would prolly make it right.
It seems like I instinctively tilt my neck upwards when straightening my back / squeezing my chest up. I need to pay attention to that next time.

A lot of stuff to pay attention to.
Apparently knee position at the bottom is a sum of everything - bar position, stance width, feet angle, hip angle, back angle, chest up, back extended, shoving knees out, sitting back...
Anyhoo, next time I'll pay extra attention to tightening everything up and taking that HUUUUUUUUGE breath before each rep.

Yeah, there's a lot going on in the squat - can feel a bit like cue overload. It'll come as you continue on, your form is already better than most novices at your level so that's good.

Okay, hopefully the day I finally really get it will be sooner rather than later. BTW, I have yet to try my new shoes for the squat. I sorta forgot them on Tuesday, but will try and see if they make any difference today.

Prob took me 3-4 months before I felt my form settling on the squat. And then another year with lots of mucking around with different styles before finally settling on the one I use now 3 months or so ago...although I didn't squat for a few months due to a light arrow injury.

Shoes should help a bit, but it's not like they're magic.

Oh, I guess I'm not in such a hurry then after all.

This imo.

It's not very Rippetoe... but because your shoulders tend to be so far in front of the bar, I think you could stand to set your hips a little lower/chest up a little more/back more vertical.

Rippetoe is a bit of a dogmatist, so f him on this issue. And sumo DLs, high bar squats etc.

^All righty, that I will do next time.

Yeah, don't get me wrong, I'm not saying get your shoulders behind the bar, I just think yours are too far out in front...

Yeah yeah yeah, just a tiny bit backwards as a result of squeezing chest up a bit more.

8.12.2011

SS-workout #11

SQ:

3 x 5 x 47.5 kg / 105 lb

Squatting is exhausting.

BP:

1 x 2 x 52.5 kg / 116 lb - FAIL w 3rd rep
2 x 5 x 50 kg / 110 lb

In addition to overhead press it looks like I have to start microloading bench press as well. For some reason even 50kg felt much heavier than last time.

HC:

5 x 3 x 30 kg / 66lb

Videos from ^workout:

Squat - workset 3




Hang clean - workset 5



As always, any critique/advice is very much appreciated.

I wonder if failing in press and bench this week were simply because I started squatting again. Even though squat hits mostly different muscles I still won't have the same level of energy to direct to press/bench if I squat first. Also, sleeping pretty poorly this week might have something to do with it.
Well, from now on, I'll add 1.25 kg / 2.5 lb to press and bench and see what happens.

Biking to work today was pure torture. 3 inches of ice, snow and iced snow on the roads combined with windy weather and exhausted legs from yesterdays squatting made pedaling pretty damn hard.
Avg speed was 15.5 km/h instead of 22-24 km/h I've used to on dry asphalt.

10.12.2011

SS-workout #12

SQ:

3 x 5 x 50 kg / 110 lb

OHP:

2 x 5 x 36.5 kg / 80 lb
1 x 4 x 36.5 kg / 80 lb

Failed the last rep of 3rd set.

DL:

1 x 5 x 77.5 kg / 171lb

A few videos from today's workout.

Squat, workset 3:



Press, workset 2:



Deadlift:



As always, any critique/advice is very much appreciated.

OP,

Not sure if it helps, but I'm also struggling the most with OHP and BP. Not sure why - with squat and deadlift I've been continually adding 10lbs without issues, but OHP is realy tough for me.

I think a lot has to to with my incredibly tight/stiff shoulders. I'm trying out some stretches to help but still moving slowly.