A Weak Squatter's Road To Redemption

[dk240t]

SQUAT 3x5
5 x 80kg
5 x 80
5 x 80

BENCH PRESS 3x5
5 x 77.5kg
5 x 77.5
5 x 77.5

DEADLIFT 1x5
5 x 105kg

ASSISTANCE WORK
weighted decline sit ups 5kg 2x12
dips bodyweight 1x14 1x9

COMMENTS
I walked 4 miles to train today cz of a gym closure so the squats felt tough despite the reset. I shall hopefully be able to increase in 5kg increments until 95kg at which point I'll take a run at a 100kg PR with 2.5kg increments at nearly a 20lb lighter bodyweight. Everything else was reset and felt pretty smooth.

Awesome show of mental strength, forcing yourself to go through with the workout even with barrier after barrier in your way. And nice show of physical strength, too.

[GinjaNinja85]

Weigh in: Gym scales are gone. Can't afford my own so I'm in the dark with my weight for the rest of the month it seems.

OVERHEAD PRESS 3x5
5 x 57.5kg
5 x 57.5
5 x 57.5

SQUAT 3x5
5 x 85kg
5 x 85
5 x 85

POWER CLEAN 3x5
5 x 45kg (PR +2.5kg)
5 x 45
5 x 45

ASSISTANCE WORK
hanging leg raises 2x13
chin ups 1x7 1x6

COMMENTS
Good workout. Had to do it in a funny order again as my gym is never anything but jammo. Overhead press was a grind but still one of my stronger lifts. Squats got easier as the sets went on, definitely form issues are the limiting factor. I plan to train at a power lifting gym soon to sort this. I suspect my power cleans are more a muscle clean as I can't feel my traps shrugging and my arms bend too much on the pull. I'll upload videos next week and hopefully get some feedback here. Assistance work was tough! Good session!

[Jasonk282]

Weigh in: Gym scales are gone. Can't afford my own so I'm in the dark with my weight for the rest of the month it seems.

OVERHEAD PRESS 3x5
5 x 57.5kg
5 x 57.5
5 x 57.5

SQUAT 3x5
5 x 85kg
5 x 85
5 x 85

POWER CLEAN 3x5
5 x 45kg (PR +2.5kg)
5 x 45
5 x 45

ASSISTANCE WORK
hanging leg raises 2x13
chin ups 1x7 1x6

COMMENTS
Good workout. Had to do it in a funny order again as my gym is never anything but jammo. Overhead press was a grind but still one of my stronger lifts. Squats got easier as the sets went on, definitely form issues are the limiting factor. I plan to train at a power lifting gym soon to sort this. I suspect my power cleans are more a muscle clean as I can't feel my traps shrugging and my arms bend too much on the pull. I'll upload videos next week and hopefully get some feedback here. Assistance work was tough! Good session!

125lbs is right around where I had major trouble for some reason...had to deload it twice at that weight. but the good news is that I crushed through it, then crushed through 130lbs and hit 135lbs 5/3/2 on Wednesday after a LONGGGGG day at work.

I found that fixing my technique and moving my hands in closer helped a lot.

[GinjaNinja85]

125lbs is right around where I had major trouble for some reason...had to deload it twice at that weight. but the good news is that I crushed through it, then crushed through 130lbs and hit 135lbs 5/3/2 on Wednesday after a LONGGGGG day at work.

I found that fixing my technique and moving my hands in closer helped a lot.

I feel my technique's good but I couldn't honestly tell you what my hand position is. About the same width I deadlift and power clean cause I clean it to my shoulders to start? I should probably wiggle them in a bit closer when I've got it up and try that. 135lbs is my PR. The only PR that beats any of yours. I'll be even more jelly when you beat it, you'll be superior on all counts haha. I'm sure you'll get it next time when your rested.

[mrmrbill]

I plan to train at a power lifting gym soon to sort this.

That should be fun ... good change of pace. Lots of sweat and chalk, hopefully.

[GinjaNinja85]

That should be fun ... good change of pace. Lots of sweat and chalk, hopefully.

And definitely no half squats on the smith machine with a puss pad :-)

[Jasonk282]

I feel my technique's good but I couldn't honestly tell you what my hand position is. About the same width I deadlift and power clean cause I clean it to my shoulders to start? I should probably wiggle them in a bit closer when I've got it up and try that. 135lbs is my PR. The only PR that beats any of yours. I'll be even more jelly when you beat it, you'll be superior on all counts haha. I'm sure you'll get it next time when your rested.

I get mine from the power rack so I can get up under it. I keep my pinky fingers right on the beginning of the kurling and flex my wrist back like a front squat and use the stretch reflex to help me out of the hole.

And definitely no half squats on the smith machine with a puss pad :-)

At least in my gym then use the power rack...but anytime you use the pussy pad...bad, don't care how mych weight you have on that bar.

[GinjaNinja85]

I get mine from the power rack so I can get up under it. I keep my pinky fingers right on the beginning of the kurling and flex my wrist back like a front squat and use the stretch reflex to help me out of the hole.



At least in my gym then use the power rack...but anytime you use the pussy pad...bad, don't care how mych weight you have on that bar.

Sounds awkward with the wrists? My gym's one power rack has a constant queue so I'm stuck with cleaning to the start position. I'm considering switching gyms to the local meat head gym down the road. I'll fit in better there, and there are several racks. And no puss pads.

[Jasonk282]

Sounds awkward with the wrists? My gym's one power rack has a constant queue so I'm stuck with cleaning to the start position. I'm considering switching gyms to the local meat head gym down the road. I'll fit in better there, and there are several racks. And no puss pads.

I believe this is how rip teaches it. you need to have your forearms vertical and bending the wrist back gets them there, at the top of the lift though you automatically straighten them out.

[woodsmash]

I've always fancied the weight progression system for SS. It seems it's more suited for beginners who have yet to really reach their strength potential. It's a shame I didn't stick with it though. Your lifts are progressing really well though. Good stuff and keep progressing!!

[GinjaNinja85]

I've always fancied the weight progression system for SS. It seems it's more suited for beginners who have yet to really reach their strength potential. It's a shame I didn't stick with it though. Your lifts are progressing really well though. Good stuff and keep progressing!!

Thanks! The 1st page was going well. Since then it's gone downhill. I got injured, then I had a bad month where I only trained 3 times. It should be nothing but up from here though, I'm an angry boy about my lack of progress.

It's never too late to try again...

[GinjaNinja85]

Weigh in: 84.5kg - A bit of a jump there but I did stuff my face before I went to the gym. I had a ton of peanuts as well. I think I'll half the portion tomorrow. I love nuts. Mr T would love me.

SQUAT 3x5
5 x 90kg
5 x 90
5 x 90

BENCH PRESS 3x5
5 x 80kg
5 x 80
5 x 80

DEADLIFT 1x5
5 x 110kg

ASSISTANCE WORK
weighted sit ups 5kg 2x14 (PR+2reps/set)
weighted dips 10kg 1x8 1x7

COMMENTS
I took my trainers off after the first set of squats and found the following sets better. I need to get me some squat shoes on pay day.

I experimented with a slightly narrower grip (pinky on smooth ring) on the bench and nearly paid the price by missing reps on the first set. Switched back to my usual grip after that (middle finger on ring) and grinded out the next two sets. It killed me. I can't believe my PR is 10kg more.

Deadlifts were easy, had reps to spare. I'm eyeing adding a third set on assistance exercises in a couple of weeks as I have energy to spare when I'm training late. On a bad note, the old arm injury has started nagging, gotta be careful with it now. Despite that, good session!

1:30

[Jasonk282]

Weigh in: 84.5kg - A bit of a jump there but I did stuff my face before I went to the gym. I had a ton of peanuts as well. I think I'll half the portion tomorrow. I love nuts. Mr T would love me.

SQUAT 3x5
5 x 90kg
5 x 90
5 x 90

BENCH PRESS 3x5
5 x 80kg
5 x 80
5 x 80

DEADLIFT 1x5
5 x 110kg

ASSISTANCE WORK
weighted sit ups 5kg 2x14 (PR+2reps/set)
weighted dips 10kg 1x8 1x7

COMMENTS
I took my trainers off after the first set of squats and found the following sets better. I need to get me some squat shoes on pay day.

I experimented with a slightly narrower grip (pinky on smooth ring) on the bench and nearly paid the price by missing reps on the first set. Switched back to my usual grip after that (middle finger on ring) and grinded out the next two sets. It killed me. I can't believe my PR is 10kg more.

Deadlifts were easy, had reps to spare. I'm eyeing adding a third set on assistance exercises in a couple of weeks as I have energy to spare when I'm training late. On a bad note, the old arm injury has started nagging, gotta be careful with it now. Despite that, good session!

1:30

Even with your middle finger on the right you bench is wider than mine. I just use a shoulder width grip, I place my thumb on the beginning of the kurling and then wrap my hand on the bar...seems to work my chest more that way.

[GinjaNinja85]

Even with your middle finger on the right you bench is wider than mine. I just use a shoulder width grip, I place my thumb on the beginning of the kurling and then wrap my hand on the bar...seems to work my chest more that way.

I've seen that most people go narrower than me. In SS. I think Rippetoe says it's not a big issue, as long as you can lift the most weight possible, and the wider grip allows me to use more weight.

[Jasonk282]

I've seen that most people go narrower than me. In SS. I think Rippetoe says it's not a big issue, as long as you can lift the most weight possible, and the wider grip allows me to use more weight.

I tried going wide, pinky on the ring, and couldn't get 135lbs off the rack...LOL. I think it's just something that you become comfortable with.

[GinjaNinja85]

As I've started a bulk, I'll post these for reference. All comparisons are from my pre cut figures on Mar 25th...

Waist 33 1/2" down 3 3/4"
Chest 41 1/2" down 1 1/2"
Arms 14 1/2" down 3/4"
Legs 22 3/4" down 2 1/4"
Weight - 83kg / 183lb down 9.5kg/21lb
Bf ~16% down ~6-7% est.

I screwed this cut up so bad. Practically took a month off, lost weight too fast to start with, so many things. Lesson learnt hopefully. Long, slow 6 month bulk ahead until my weight hits around 95kg and my waist around 37". I don't want to cut again on SS.

[Jasonk282]

As I've started a bulk, I'll post these for reference. All comparisons are from my pre cut figures on Mar 25th...

Waist 33 1/2" down 3 3/4"
Chest 41 1/2" down 1 1/2"
Arms 14 1/2" down 3/4"
Legs 22 3/4" down 2 1/4"
Weight - 83kg / 183lb down 9.5kg/21lb
Bf ~16% down ~6-7% est.

I screwed this cut up so bad. Practically took a month off, lost weight too fast to start with, so many things. Lesson learnt hopefully. Long, slow 6 month bulk ahead until my weight hits around 95kg and my waist around 37". I don't want to cut again on SS.

I've been on a 3 month bulk and I'm still fitting into a 34" pants and a medium/large shirt.

[GinjaNinja85]

I've been on a 3 month bulk and I'm still fitting into a 34" pants and a medium/large shirt.

That shows you how much I screwed up my last bulk. I was eating 1500-2000 above maintenance some days. Never again, I lost so much time. Gonna make up for it now. I'm feeling motivated as fu**.

[spongela]

Hey just came across your log, good to see another starting strength log going on and great progression with the lifts. Only on week 5 myself, going sub to follow your progress, only a noob so cant give to much advise.

[mjp202]

Nice work getting back after it--sounds like you've figured out what you need to fix this time through. Subbed.

[GinjaNinja85]

^ Thanks fellas. Good to have you on board.

[GinjaNinja85]

Just checked your log spongela and saw you are indeed a lady, not a fella. Must check profile pics lol.

[spongela]

Just checked your log spongela and saw you are indeed a lady, not a fella. Must check profile pics lol.

may change profile pic I think it looks a little man ish lol

[GinjaNinja85]

may change profile pic I think it looks a little man ish lol

I use my phone so the pics are tiny. The phone your holding in front of your chin... I thought it was a beard :-D

[GinjaNinja85]

Weigh in: 86kg - Post workout weight. Possibly water weight but I'll cut out most of the next few evenings carbs just in case.

SQUAT 3x5
5 x 95kg
5 x 95
4 x 95

OVERHEAD PRESS 3x5
3 x 60kg
3 x 60
3 x 60

POWER CLEAN 3x5
5 x 47.5kg
5 x 47.5
5 x 47.5 (3x5 PR+2.5kg)


ASSISTANCE WORK
hanging leg raises 2x15 (PR+1rep/set)
chin ups 1x7, 1x5 rest pause then 1x1

COMMENTS
I trained at a new gym, which I'll sign up to at the end of the month. Videoed all the main exercises so I'll post them for critique. My squats don't feel great. Too much back emphasis. Will try the same weight next time. OHP went badly. I tried a different grip and failed the 1st set. Never quite recovered. Wish I done a 4th set to keep the volume up now. Same weight next time. PCs were fun. Faded on chins. Crap workout.

[Jasonk282]

Weigh in: 86kg - Post workout weight. Possibly water weight but I'll cut out most of the next few evenings carbs just in case.

SQUAT 3x5
5 x 95kg
5 x 95
4 x 95

OVERHEAD PRESS 3x5
3 x 60kg
3 x 60
3 x 60

POWER CLEAN 3x5
5 x 47.5kg
5 x 47.5
5 x 47.5 (3x5 PR+2.5kg)


ASSISTANCE WORK
hanging leg raises 2x15 (PR+1rep/set)
chin ups 1x7, 1x5 rest pause then 1x1

COMMENTS
I trained at a new gym, which I'll sign up to at the end of the month. Videoed all the main exercises so I'll post them for critique. My squats don't feel great. Too much back emphasis. Will try the same weight next time. OHP went badly. I tried a different grip and failed the 1st set. Never quite recovered. Wish I done a 4th set to keep the volume up now. Same weight next time. PCs were fun. Faded on chins. Crap workout.

But it's better than no workout.

[GinjaNinja85]

But it's better than no workout.

Yes. I tried the OHP grip you mentioned but I think it's best to try these things on a reset.

[Jasonk282]

Yes. I tried the OHP grip you mentioned but I think it's best to try these things on a reset.

I hear you. I was only able to get 3/3/1 today on my OHP.

[kwokky]

i hate OHP so damn much! im struggling with 85lbs, jesus haha

[Jasonk282]

i hate OHP so damn much! im struggling with 85lbs, jesus haha

it's the first lift that stalls for everyone.