Open Side Menu Go to the Top
Register
pplatypus SS log pplatypus SS log

10-02-2009 , 02:06 AM
Been on 2+2 for a little while and just noticed this forum. There seem to be a lot of people around here that are doing SS so i thought it would be good to post a log/get advice etc. I'm a little overweight and trying to achieve a better body composition, etc.

I've been doing SS for about 3 months, though I had to take a 3 week break after my first month so I lost a lot of my gains in that time. I started at
A
Squat 3x5 205
Bench 3x5 105
Deadlift 1x5 255

B
Press 3x5 60
I can't decide whether to do power cleans or pullups/chinups
I started doing chinups a month ago 3x5 at 80 pounds assist

My two workouts so far this week were at
Squat 3x5 300
Bench 3x5 165
Deadlift 1x5 325
Press 3x5 95
Chinups 3x5 62 pounds assist

Anyways, I want to post some videos in the future and just have a place somewhere to keep track of progress/get good advice, so we'll see!
pplatypus SS log Quote
10-02-2009 , 02:16 AM
your squat looks too strong in comparison to the other numbers. You might want to post some vids so one cam judge your depth. Or do you have some special background?
pplatypus SS log Quote
10-02-2009 , 03:58 AM
i thought so, i will definitely try to make some vids soon. my legs are pretty big compared to the rest of my body, but i agree i may have problems with depth. when i first started, i actually had some flexibility issues with acieving proper squat depth so those numbers are a little high for sure.
pplatypus SS log Quote
10-02-2009 , 07:50 PM
did workout B today
3x5 squat 305 (took a video of second set will post soon)
3x5 press 95 form suffered a little on last 2 reps.
3x5 chinups 52 pounds assist

there is no way i can continue adding 5 pounds every standing press. any suggestions for getting weigths of denominations less than 2.5 pounds?

also, on workout b i am doing chinups instead of power cleans. this is partly because i have no coach to help me with my power clean form and also because i noted there seemed to be little bicep/upper back work in starting strength. i am already pretty significantly stronger in my power body than my upper body anyway, but i was wondering if it is worth it for me to try to do power cleans instead (or possibly in addition).
pplatypus SS log Quote
10-02-2009 , 07:53 PM
Quote:
Get these 2" washers from McMaster- Carr, part number 91081A046. Each washer is 10oz. You can also get the zinc plated version if rust is a concern. You can epoxy two sets of two for 1.25lb weights and then the single washers can be used for 0.625lb weights.
...
pplatypus SS log Quote
10-02-2009 , 08:44 PM
sorry i didnt read the faq, those seem like they would work.

heres my second set of squats at 305 from today:

http://www.youtube.com/watch?v=ydQr47-os2g

i think these are probably not deep enough. this is pretty close to the limits of my flexibility however, any tips on improving this? any other major technique problems?

Last edited by pplatypus; 10-02-2009 at 08:48 PM. Reason: bad link
pplatypus SS log Quote
10-02-2009 , 08:53 PM
depth doesn't seem bad imo
pplatypus SS log Quote
10-02-2009 , 08:55 PM
read the book, start over from scratch on your squat.
pplatypus SS log Quote
10-02-2009 , 09:18 PM
Quote:
Originally Posted by theblackkeys
read the book, start over from scratch on your squat.
wow, did not realize it was this bad. so my next workout you think i should do squats as if it were my first workout (do warmup sets until bar speed slows down). i admit i have only skimmed the book before, but i will read it all the way through now.

i dont have a very well trained eye for this so can someone point out the biggest problems? does everyone agree that i need to start over?
pplatypus SS log Quote
10-02-2009 , 09:34 PM
form and depth. Start doing air squats now, do that bottom of the squat prayer thing in the book.
pplatypus SS log Quote
10-05-2009 , 07:44 PM
ok so I reread the squat section of starting strength and practiced the squat prayer thing over the weekend. I feel like I'm getting deeper and I fixed some minor form issues such as my stance being a little wide and putting my thumbs over the bar. I'll make another vid soon for review soon.

On my workout today I reset my squat to practice the changes I've made:
squat 3x5 275
bench 3x5 165 felt really heavy, think i may have to slow to 2.5 lb increments soon
deadlift 1x5 335 somewhat questionable form on last rep

While I realize I need to go deeper on the squat can anyone point out any other technical flaws in the vid I posted in post #6?
pplatypus SS log Quote
10-05-2009 , 07:53 PM
Quote:
Originally Posted by pplatypus
ok so I reread the squat section of starting strength and practiced the squat prayer thing over the weekend. I feel like I'm getting deeper and I fixed some minor form issues such as my stance being a little wide and putting my thumbs over the bar. I'll make another vid soon for review soon.

On my workout today I reset my squat to practice the changes I've made:
squat 3x5 275
bench 3x5 165 felt really heavy, think i may have to slow to 2.5 lb increments soon
deadlift 1x5 335 somewhat questionable form on last rep

While I realize I need to go deeper on the squat can anyone point out any other technical flaws in the vid I posted in post #6?
I'm not one to normally give advice but imo:

Your weight seems to be going forward on to your toes when you should try and keep all your weight on your heels. Your knees are moving quite far forward to allow your movement i assume this would fix itself if ur concentrate on getting the weight on your heels.

It looks like your doing a high bar rather than low bar squat which is recommended.
pplatypus SS log Quote
10-05-2009 , 09:03 PM
Ya the main issue is heels.

Whatever, aren't you basically squatting high bar? Just get some adistar weightlifting shoes and your depth will be better. And that + a heels cue will fix the toes problem as well
pplatypus SS log Quote
10-06-2009 , 01:47 AM
Dave Tate's Bench Press Advice

Helped me a ton. And I mean a LOT. I thought I was stuck at 155 and now I just finished 175.
pplatypus SS log Quote
10-06-2009 , 01:57 AM
Quote:
Originally Posted by kyleb
Dave Tate's Bench Press Advice

Helped me a ton. And I mean a LOT. I thought I was stuck at 155 and now I just finished 175.
If im not mistaken a lot of his advice contradicts SS, he is discussing PL Bench, thats why his feet are so far back allowing him to arch more, instead of keeping flat.... It is a good video though, I watched it months ago and definitely helped a lot. I think taking the best from both SS and PL form is where its at..
pplatypus SS log Quote
10-06-2009 , 02:02 AM
I keep my butt on the bench as Rippetoe describes it (so I don't have a huge PL arch), but keeping the pressure on the traps and getting leg drive is what I missed.
pplatypus SS log Quote
10-06-2009 , 04:58 AM
tate's ass is on the bench. he just has his knees lower so his legs line up with his lower back. i guess you can get more leg drive his way, but i'm not sure. it definitely lets your arch be a little higher, so it eliminates a little more bar travel than just keeping your legs as in SS. the shoulders back cue in SS is pretty much the same as the upper back pressure thing in tate's advice, i just think the way tate achieves it easier (getting the feeling by putting your feet up on the bench and bridging).

adding a shirt will change a lot i'm sure. otherwise, the overall techniques are similar but each guy has his own cues, and tate's bench has the feet tucked back behind the knees.
pplatypus SS log Quote
10-07-2009 , 07:52 PM
interesting stuff on the bench. is there a difference in philosophy on the range of motion in the two styles. it seems like ss emphasizes a full range of motion on the bench while this seems to want to limit the range of motion a little more.

thanks for the info, after i fix my squat i think i need to take another look at how i'm benching.

pretty horrible workout today.

squats went well pretty well, felt like i was getting deeper and keeping my weight on my heels. also tried to get the bar in the low squat position.

squat 3x5 285

the rest was miserable

press 2x5 1x3 100

will redo this next week then start increasing in 2.5 increments instead.

chinups 52 lbs assist 1x4 1x3 1x2

absolutely horrible, weird because i felt pretty good doing 3x5 58 lb assist during my last workout. any theories to why this might be?

would you guys advise learning to power clean on my own and doing that instead of or in addition to chinups in workout b? seems like a pretty technical excercise and obviouslt i still have some problems with some of the easier lifts.

thanks for all the input.
pplatypus SS log Quote
10-10-2009 , 02:49 AM
after looking at starting strength, tate's method posted above seems to contradict it in a lot of ways. for example, they seem to have exactly opposite philosophies about taking the bar out of the rack, arm angle, and range of motion, so for now i'm gonna stick with strict SS.

today's workout
squat 3x5 295

i believe i've fixed most of the problems i have with this, i'm getting my weight on my back heels and getting deeper. also getting used to lower squat position, though it seems to be a lot more pressure on my upper back, but that might just be because i'm not used to it. i got a vid taken, but the guy kind of got a funky angle, so i may post it later if it looks like it might be useful.

bench 2x5 1x4 170

almost made it, but not quite, next time i will do this weight and then i should have half weights to start increasing by 2.5

deadlift 1x5 345

man these really are getting really difficult.
pplatypus SS log Quote
10-10-2009 , 03:44 AM
When the back is arched significantly and Tate advocates pushing the bar "back," the bar is moving in a straight diagonal line that is at a 90 degree angle with the arched chest angle. It is a straight line.
pplatypus SS log Quote
10-10-2009 , 04:13 AM
Quote:
for example, they seem to have exactly opposite philosophies about taking the bar out of the rack, arm angle, and range of motion
what? taking the bar out of the rack? what does SS really say about that? it sure doesn't say to let your shoulders come loose on the bench. arm angle is more tucked in tate's but SS leaves this aspect of the lift pretty wide open. hard to say they have exactly opposite philosophies. range of motion? from the top to the bottom, where the bottom is defined as touching the chest. that seems the same.

tate, imo, exaggerates the bar moving back when he first talks about bar path. watch at 8:20, though. he's not talking about bar path, and it moves pretty much straight up and down.

so i don't know what you're saying. basically use tate's video for understanding how important it is to keep your shoulders low when you unrack and stay very tight throughout the lift. where your elbows end up varies, just make sure they're always under the bar. foot placement is not terribly important, either.
pplatypus SS log Quote
10-12-2009 , 08:04 PM
Quote:
Originally Posted by milesdyson
what? taking the bar out of the rack? what does SS really say about that? it sure doesn't say to let your shoulders come loose on the bench. arm angle is more tucked in tate's but SS leaves this aspect of the lift pretty wide open. hard to say they have exactly opposite philosophies. range of motion? from the top to the bottom, where the bottom is defined as touching the chest. that seems the same.
FWIW on page 96 of SS rippetoe says to lock out the elbows over the hooks of the bar and then bring it over the chest. to an inexperienced lifter such as myself, it is easy to see this as contradictory. i understand that the issue is shoulder tightness though so it makes more sense now.

and by range of motion i just meant that in ss, the elbow placement seems to go below the bench and tate says specifically not to do this. i understand now that this is somewhat a function of the arch that tate uses.
pplatypus SS log Quote
10-12-2009 , 08:10 PM
another workout today
squat 3x5 295 - felt pretty good, think technique is improving.
press 3x5 100
chinups 2x5 1x4 52 pounds assist - still having trouble making steady progress with these

from now on i'm gonna keep track of my weight on here just for the record and to get in the habit if i decide to increase weight loss as a priority for me.
weight-228 lbs

i think i am gonna add some light ab work to workout b in the future.
pplatypus SS log Quote
10-14-2009 , 07:43 PM
todays workout
3x5 squat 305 -starting to feel heavy, but I think my technique is a lot better
3x5 bench 170 - barely made it, last rep took like 10 seconds
1x5 deadlift 355 - i finished them all fine, but these really mess with my head. i've been feeling slightly dizzy after completing these the last couple workouts.

weight: 226
got the partial weights in the mail today, so i'm gonna start increasing bench and press by 2.5 lbs per workout, i think it will make my progress much smoother on these.
pplatypus SS log Quote
10-14-2009 , 07:58 PM
Why does your bench press and press suck compared to the other lifts hurrrrrrrr durrrrrrrrrrrrrr buhhhhhhhh

Just kidding. That's what everyone says to me. You're on the same progression I was about... three weeks ago.
pplatypus SS log Quote

      
m