SS Month 3: October Part 2

An eventful 2nd half to October. I wasn't overly concerned with recording how much I weighed when I first started lifting heavy on Starting Strength, just every now and then. I weighed in twice, first at 172 lbs and then at 174 lbs. Stalled for the first time in one of my lifts--the squat--and had to reset. Also discovered the amazing benefits of chalk, especially on the deadlift.

Monday 10/17/11
Barbell Squat 250 lbs 5, 4, 2
Barbell Bench Press 125 lbs 5, 5, 5
Barbell Deadlift 245 lbs 3, 2

Notes:

Didn't sleep well, barely 6. Half scoop of assault. Rested 5 min after warmups with piss. First set was okay, kept form even on last rep, depth seemed okay, maybe not as deep as previous sets but still felt like I broke parallel. Took breathing break before last rep. Resting 6.
Racked after 4th rep. Didn't feel like I could get another rep without tweaking something in low back. Left lumbar region sore, but not right. Resting 645. Only did 2 in last set. Bailed mentally more than anything physical. Rested 4.5 with bench setup. Rested 330 after warmups.
Felt like I tweaked something asymmetrically only in left lower back region. Reps did have a bit of a symmetry problem. Also had a focus problem with folks just chillin between the power racks. First set was okay, slow bar speed and 2nd rep hit safety rails on right side.
Resting 4. 2nd set was much better, good form. Bar path could be a little more vertical. Resting 430. Solid final set. Resting 5 including piss and deadlift setup. Resting 6 after warmups. Last warmup set felt heavy as a work set. Definitely feel left lower back from squats in deadlifts.
Supinating right hand. Had to rest after 3 reps. Felt hamstrings fatigue. Surprisingly didn't feel lower back. Resting 230. Really scraping shins. Gutted out last 2 reps, taking breaths and time to focus. Hands never left bar though. Retry on Friday. Retry same squat weight on Wednesday.
Exercise:     Bench jumps 2.5 on Friday. Make sure to get enough sleep. Today was greatly impacted by shitty sleep last few days, especially night before.

Wednesday 10/19/11
Barbell Squat: 250 lbs 2, 1, 0
Barbell Shoulder Press: 95 lbs 5, 4, 2
Power Clean: 117.5 lbs 3, 3, 3, 3, 2, 1

Notes:

Slept about 6.5-7 hours, half scoop of assault. Rested about 3-4 minutes after warmups. Forgot stopwatch, using phone clock. 1st set was okay, took breaths before last rep, resting 5-6 minutes. Felt left side working more than right on last rep. Need to stop caving knees in.
Bailed on 2nd rep in 2nd set. Felt same spot in left lower back. Resting 6 minutes including reset time. Had to bail on first rep in last set; could be stalling soon. Resting 3 after press setup. Rested 3-4 after warmups. Feeling some pulsating pain in left elbow/tricep.
1st set felt strongest in a while. Careful not to push press. Rested 3-4. Last rep got stuck just above forehead. Kept 4th rep locked out a little too long hoping to use bounce reflex. Resting 4-5. Got two reps in. last set after two false starts. Need to be more aggressive in attacking movements.
In other words, get under the bar and be ready to explode. Rested 3 after power clean setup. Resting 3-4 after warmups. Make sure to slam elbows up. First set was okay, don't spread legs too wide when stomping. Reps could have been better. Resting 3-4. 2nd set was just as mediocre.
Bar drifted away from shins again and ended up doing two deadlufts. Still gutted out 3 reps. Resting 3-4. 3rd set was best yet. Still could do better but form was improved over last two sets. Resting 3-4. Good 4th set. I understand what has been happening when bar drifts away from shins.
My ass/hips were too high at the start and lumbar wasn't locked in extension. Lowering hips just a bit leads to better deadlift, proper jumping position and a better clean. The proper deadlift means bar touches proper place on the thigh for the jump. Rested 3-4.
Got first two reps, had to stand up, stretch, relax hamstrings and hip flexors. Got last rep with great form. Last squat attempt @250 on Friday. Repeat press weight next session. Stay @ same weight for power cleans to tighten up form and mechanics.

Friday 10/21/11
Barbell Squat 250 lbs 1; 225 lbs 4, 5
Barbell Bench Press 127.5 lbs 5, 3, 5
Barbell Deadlift 245 lbs 5

Notes:

Had decent sleep last 2 nights, about 7+. Half scoop of assault. Rested 530 after warmups with piss. Only got one rep, bailed on 2nd. Begin reset. Reduced weight to 225 for last two sets. Waited 345 including setup. Got 4 solid reps at 225 but got stuck in the hole on the last one.
Rested 445 after setup. Getting better kinesthetic sense of keeping knees out and making hips do the majority of the work. Great final set. Ready for reset next week. Rested 4 min after bench setup. Rested 330 after warmups. Kept hitting safety bars...
Need to make chest big, squeeze glutes, and keep back arched. Bailed on 3rd rep, rested 415 including setup. Bar speed was slow, but could be also a mental factor. Got 3 reps, but bar path is all over the place. Resting 4 min after setup. Good comeback on final set.
Last rep almost didn't make it, but somehow got it locked out and completed. Mental focus made the difference. Repeat weight next session and kill it. Rested 3 after deadlift setup. Felt some pain on lower back while placing weight for work set. Rested 5 after warmups.
Supinating left hand. Got all 5 reps without both hands ever leaving bar. Did take some time between reps after 3rd rep. Bar kept inching forward whenever I set it down. Try 5 lb jump next session.

Monday 10/24/11
Barbell Squat: (Basically just warmups) 45 lbs 5, 5; 100 lbs 5; 150 lbs 3; 200 lbs 2
Barbell Shoulder Press: 95 lbs 5, 5, 5
Power Clean: 117.5 lbs 3, 3, 3, 3, 3

Notes:

Rested a little under 7 hours, took no xplode. Squat reset today, warmups felt good, last set was a tad challenging compared to the others, but still well within capacity. Made sure form was spot on, especially shoving knees out. Careful not to pause too long at the bottom.
Resting 4 after press setup. Rested 3.5 after warmups. First set was great. Felt easier for the first time in a while. Rested 415 with piss. Good 2nd set as well, felt a little more challenging but still very much in control. Definitely busting through this plateau. Resting 345.
Good final set, took a step steward on 2nd rep and felt a little fatigued after 4th rep, but completed the set. Ready for 2.5 lb jump Friday. Rested 3.5 after power clean setup. Resting 3.5 after warmups, make sure to slam elbows up when racking clean.
Good first set, just make sure to keep deadlift portion closer to body. Resting 3. Good second set, try to stomp in the last three sets. Resting three. Excellent third set, stomping makes a world of difference. Resting 3. Good 4th set, deadlift started drifting but made proper adjustment.
I.e. lowered hips a tiny bit and kept bar close to body. Resting 3. Good last set. Try 2.5 lb jumps again.

Wednesday 10/26/11
Barbell Squat: (continuing reset) 45 lbs 5, 5; 90 lbs 5; 135 lbs 3; 180 lbs 2; 225 lbs 5
Barbell Bench Press 127.5 lbs 5, 5, 5
Barbell Deadlift 250 lbs 5

Notes:

Slept about 7 hours, no pre workout supplement. Warmups felt good with proper form. Resting 4 min before work set. Started chalk today, feels different, way better grip. Work set felt challenging, but form was very good. Made sure to keep knees forced out. Also, didn't feel any lower back tweaks.
Rested 4 after bench setup. Rested 5 with piss after warmups. 1st set was difficult, but got all 5 reps. Bar speed was slow and bar path was less than vertical last 2 reps. Resting 4. 2nd set had similar difficulty and bar speed, but path was much better for last 3 reps compared to 1st set.
Resting 430. Good final set, last rep barely made it, but got it. Try 2.5 lb jump next session. Resting 4 after deadlift setup, excited to see what chalk does. Chalk definitely helped with double overhand grip. Resting 5 after warmups. Supinating right hand.
Glad to hear compliment from older dude who does smith bench. Bar just flew up on the deadlift work set. Chalk is like fucking strength I never knew I had. Didn't even really feel fatigued and probably could have busted out more reps. Chalk is ridiculously helpful. Ready for 5 lb jump.

Frday 10/28/11
Barbell Squat: (continuing reset) 225 lbs 5, 5
Barbell Bench Press 127.5 lbs 5, 5, 5
Barbell Deadlift 250 lbs 5

Notes:

Rested a good 7+ hours. No pre workout supplement. Rested 4 after warmups. Okay first set, looked up on a couple of reps, need to try to keep head down. Rested 7.5 with shit. 2nd set was passable, right knee caved in on first rep, almost looked up on a separate rep, but did a better job...
with keeping knees out and head down rest of the set. Rested 5 after press setup. Squats still feel pretty challenging, strange to think I was able to lift 10% more over a week ago, albeit with crappy form. On the bright side, 2nd session at this weight without any back tweaks.
Rested 4 after warmups. Good first set, struggled with some reps but managed to get all of them. Resting 4. Good second set, last rep was an adventure as it was trying really trying hard not to get up there, but I got it locked out. Resting 445 to make sure I'm fully recovered.
Awesome final set, best out of the three. Rested 345 after power clean setup. Excited for chalk. Remember to stomp and slam elbows up. Rested 345 after warmups. Ehhh first set, reps were racking a little low, can feel the location on my sternum. Forgot to stomp. Resting 3.
Better 2nd set, reps racked much better, still need more stomp, resting 315. A little better 3rd set, great 2nd rep, other ones had slight racking problem. Even if all reps get completed, retry weight wednesday. STOMP, SLAM ELBOWS UP. Resting 325. Again, a little better in 4th set.
Good first 2 reps, last rep lacked some stomp but still racked okay. Resting 335. Good final set, first rep had to take a step back on rack to keep balance. Last rep was very good, stomped and elbows followed suit by slamming up. When I focused solely on stomp, rest of rep works out fine.
Ready for additional work set with squats, ready for 2.5 jump with press, stay at 120 for power clean and work on form.

Monday 10/31/11
Barbell Squat: (reset complete) 225 lbs 5, 5, 5
Barbell Bench Press 130 lbs 5, 5, 4
Barbell Deadlift 255 lbs 5

Notes:

Slept about 6.5. Felt off mentally before heading to gym, but felt a lot better after warmups. Rested 5 with piss. First set was easiest in a while, stance was a little narrower than usual, knees stayed out, no back tweak. Resting 6. 2nd set was good as well, kept head down and knees out.
Kept lower back tight. Like 1st set, didn't need to take extended pauses between later reps. Resting 6. Good final set, proceed with one 10 lb jump if you average 8 hours of sleep next 2 nights. Resting 4 after bench setup. Resting 4 after warmups. Great first set, resting 4.
Difficult to keep arch on lower back and to keep upper back right, but bar speed was pretty good...slowed but still no worry of getting pinned. Last rep barely made it, but still a good 2nd set. Resting 445 for full recovery. Couldn't get last rep in last set, repeat weight on Friday.
4th rep felt like last rep in 2nd set. Was focused and rested enough from last set, weekend's eating and lack of recovery from saturday workout caught up with me. Resting 4 after deadlift setup. Resting 500 after warmups. Right side of lower back feels a bit sore from plate setup.
Supinating left hand. Strong work set, really felt the lift in my quads and hamstrings for some reason. Still had proper form though. Ready for 5 lb jump.