Lifting big weights

I'm in the last week of my two month starting strength experiment. I will post my beginning and ending numbers next week.

Some of my initial impressions, though: Squat and Deadlift have progressed really well. I haven't missed a single rep or set, and my numbers are becoming almost respectable. I was expecting this kind of progression for the squat, since I haven't trained it since college. The deadlift though, I thought I had a little experience with it, and was expecting to plateau a little earlier. But I keep making my reps. Today I hit 275 for 5 reps, and I was really happy. Last fall I actually hurt my back deadlifting, and I had to take some time off and basically learn how to do it correctly. Ever since then, my back has felt better, and the lifting has gone really well.

Work sets:
Squats: 3x5 @ 225
Dips: 3x5 @ 50
Deadlift 1x5 @ 275

Deadlifts

Eventually I would like to get some video of my lifts up on youtube, then I could post them here so all the vast readers of this blog can criticize my form.

For now, I'm just happy with improving my overall strength. A few months ago I tried deadlifting 235 and I couldnt even get one rep. Last night, I pulled 245 for 5 reps. To me, that's an excellent indicator that the starting strength linear progression program is working.

Another key, at least to improving the deadlift, is improving grip strength. I've noticed a big difference when I use chalk versus not using it. And following Rip's advice, I do all my ramp up sets with a normal overhand grip, no chalk, then switch to one hand over, one hand under, with chalk for the work set. This has worked really well.

Work Sets:
Squat: 3x5 @ 195
Dips: 3x5 @ 40
Deadlift: 1x5@ 245

Overhead Press

Today was a good day. Squat is up to 190 pounds, power cleans feel good, and I FINALLY got past 95 pounds on the overhead press.

I have been annoyed lately because I failed at my last two Press attempts at 95 pounds. The first time I only got 4,3,3 reps, and the second time I was definitely cheating by not going all the way down, and still only got 5,4,3. I went back and reviewed all the Rippetoe videos on the Press. My big two takeaways are that I was gripping the bar too wide, not getting under the bar enough, and not taking advantage of what he calls the hip bump.

Focusing on those three things got me a great workout, and I'm looking forward to the next press workout.

Work sets:

Squat: 3x5 @ 190

Press: 5,4,5 @ 95

Power Clean: 5x3 @ 135

Overhead Press

I knew going into this program that overhead presses are probably my weakest area. I never did them in college, since they supposedly injure shoulders and are bad for rotator cuffs. I injured my shoulders anyway, and now I think that if I had done some overhead work, I would have strengthened my shoulders a lot more and probably prevented my injuries.

As soon as I hit 95 pounds, I started having problems. At first, I attributed the bad session with a workout the day before that involved clean and jerks at 115. I failed that pressing day, managing only sets of 4,3,3.

Today was my second chance to pass the 95 pound mark. I felt fresh and completed sets of 5,5,4; technically enough to pass. However, I can't count all those lifts. My form was awful, and I definitely cut range of motion short at the bottom on a few of the lifts. I have to give myself one more chance at 95 pounds, strict form, and then I will do a reset. I am very annoyed and dissapointed at such an early reset on the press, but I am taking some solace in the fact that my other lifts are progressing very well, especially squats.

B14 Work sets:
Squats: 3x5 @ 180
Press: 5,5,4 @ 95
Power Clean: 5x3 @ 130

Squats and More Squats

The biggest component of Starting Strength is obviously the back squat. The program calls for back squats 3 days a week, increasing the weight every workout.

When I was in college, our trainer only had us do front box squats. So crossfit was really my first experience with getting really deep in the hole on squats. I always thought I had strong legs, but now I know its impossible to get strong without working those muscles hard. My years since college consisted mostly of bodyweight exercises, P90x, cycling, running and a little triathlon. Nothing that would really build pure leg strength.

My first day of starting strength, I had to eat a lot of crow when my initial number was only 115 for back squats. I know I could have done more, but starting low ensures that I can improve my form and not hit a wall in 2 weeks. If I had started at 145, I would have been dead really soon.

Now, the workouts are getting harder, but I'm nailing all the reps, and I think my form is good. I think I have a little butt wink going on, so I'm going to video myself and see how it looks.

Work Sets:

Back squat 3x5@ 155
Dips 3x5 @ 25
Deadlift 1x5 @ 205

Feet Placement for Squatting

One of the big things I like so far about the starting strength program is that the pure volume of squats is really letting me focus on my technique. tight core, neutral neck position, knees out, etc...

I hadn't really considered my feet position however. I always thought that I needed to splay my feet out to get good depth. This video from mobilitywod.com convinced me to give today's workout a try with a lot less angle-out foot position, and focus on clearing the hips and pushing the knees out.

Felt different for sure, but definitely doable.

Work sets:
Squat 3x5 @ 140
Press 3x5 @ 80
Power clean 5x3 @ 110

Chalking Up

I finally broke down and bought some chalk for my workouts at home. Not having any before never seemed like a problem, since I didn't know what I was missing. After working out a box for a while though, I really got used to having that bucket of chalk available for lifting. Maybe its mental, but my grip feels a lot more solid, and the bar definitely doesn't seem to tear up my hand as bad.

Kind of a tough workout today, since I had to do back to back days because of scheduling issues this week. Day off tomorrow should feel good.

Work Sets:
Squat - 3x5 @ 135
Dips - 3x5@15
Deadlift -1x5@185