T Nation

My SS Progress Again


#1


Another starting strength thread I know, but I've got to prove I've not bailed and I'm moving forward!

I came to another "is starting strength really all that" moment the other training session, after missing more sets then ever and generally feeling like shit, case in point, I ended up weighing myself later that day, wearing shorts and t-shirt I came out as 173.. I was shocked, even after the toilet and no clothes i was above 170! Above 170 for me is a huge milestone.. I'm finally above the "160 pound skinny guy" stereotype.

So it all sounds good, but I have some problems/questions.

-More missed reps, best example is my 5RM squat which is 107kg for the first set and I even feel like slightly more would be possible, but my second set even after 2 1/2 minutes rest has been like 2/3 reps, and my third set worse still if I don't take any weight off. As always I persist with using near maximal weights, think the most i have completely 3x5 at fully though is 104kg, so I'm going to try 106kg next session

-I have a cut on my finger so i didnt want to put it under too much pressure with a full set of heavy deadlifts, instead I opted for the obviously far less stupid option of trying a 1RM in it that session... 140kg went up okay and I think there's at least 145kg in me in terms of 1RM, going to try 138kg next session for 5.

-Bench update: tried rack presses due to no spotter, seem like a decent alternative and definitely better then doing shitty form bench press I think.

-Arm training. My arms are behind the rest of my body in terms of size and at just 13" if there is anything i can add which will definitely help i want to know about it.

Now the fun part, form checks!

Squat warmup (right back position?)

107kg Squats (I know my elbows are still flared out, corrected it since I think, but besides that)

Deadlifts (no longer touch and go)

140kg deadlift

Thanks to anyone who has the patience to read this! Included a progress picture too.


#2

Squat warmup: good back position

107kg squat: neck hyperextension (not good…), and you kinda did a good morning on last reps (hips come up too fast); control your way down;

Deadlift: neck hyperextension and rounded back;

140kg deadlift: same as above, but to a lesser degree.

Follow Rippetoe’s strategies in case of plateaus, and be shure to eat and sleep enough.


#3

interesting post would read again


#4

Try adding in some curls and pull downs once a week at the end of the week. See what that does for you.
Your arms can get big without isolation work, but many will say that it is a lot harder to do that than to simply add in arm isolation.


#5

[quote]optheta wrote:
interesting post would read again[/quote]

I’ve got another video of my form you might like to see:

Thanks fabio: It’s basically the same again then, i’ll have to do my best to think about this every time until it’s perfect

forevernade: I probably should have made another thread about this issue really, but I would definitely say starting strength will leave your arms at the size that they don’t restrict the rest of your body, but ideally i want them to just be as big as possible obviously, currently I am just adding a couple of sets of curls+skullcrushers at the end of workouts as an experiment.


#6

[quote]jake_j_m wrote:
optheta wrote:
interesting post would read again

I’ve got another video of my form you might like to see:

currently I am just adding a couple of sets of curls+skullcrushers at the end of workouts as an experiment.[/quote]

LOL for the link! If you have the equipement, why don’t you try dips and chin-ups on one day and curls/skullchrushers on the other?


#7

I made some dip bars out of 2 of my older barbell’s that work fine so its definitely a possibility… i experimented last session with chin-up sets instead of power cleans or similar, even though these are great exercises i feel i might get more benifit out of chin-ups and then pull-ups for now at least, especially because it should work well for building biceps!

Considering going:
Squat
Bench
Dead
Curl

Squat
Press
Chin-up
skullcrushers or maybe even dips despite the difficulty having them as 4th exercise.


#8

Just a small tweak:

Front Squat
Bench
Dead
Chin-up 3xmax

Back Squat
Press
Bent over row (curl grip)
Dips 3xmax

On chins and dips, add weight when you get 8-10 solid reps (which it’s likely to happen before with dips).

If you stall again on big lifts, try rep progression: get back to your previous 3x5 load and add a rep or two every WO until you get a 3x7. Increase the load and start again from 3x5. Rippetoe would call it a blasphemy, but it works :slight_smile:


#9

Yes, what fabiop said is closer to the original bb.com Rippetoe’s FAQ progression.


#10

[quote]forevernade wrote:
Yes, what fabiop said is closer to the original bb.com Rippetoe’s FAQ progression.[/quote]

I’m a cheater: I found a site (Wikisport or something like that) with the whole “beginner to intermediate” Rippetoe progression: Advanced Novice, Wichita Falls, etcs… :slight_smile: Here’s the link: http://startingstrength.wikia.com/wiki/After_Starting_Strength

To the OP: don’t rush into intermediate templates (like Texas Method), as you’ll get faster results on an advanced novice program (as long as you’re in a “beginner” status).