Starting Strength / LP

[JuniorMinion]

Hi Y'all!
I've been pretty lackluster about tracking every workout in the past due to some life events - as I feel like I'm getting towards the end of my LP I feel like I should get better at this.

Me: Female, 5'5", 155/160 lbs, 30y old, Been doing Starting strength since September 2017, Prior to that only experience with weights was using some dumbbells

Progression thus far:
Squat: 65 lbs to 200 lbs
Bench: 55 lbs to 100 lbs
Press: 40 lbs to 80 lbs (although I failed after a couple reps)
Deadlift: 95 lbs to 250 lbs
Powerclean: 95 lbs, been doing these for ~2 weeks and still ironing things out

Workout today:
Squat:
45 x 5
45 x 5 (because I was cold and half asleep for the first set with just the bar)
105 x 5
145 x 3

200 x 3 x 5 (this was my third time squatting this weight) - I have been trying to wait until form feels really on point to add 5 lbs as I get further along in LP. This usually takes 2-3 workouts with squats

Bench:
45 x 5
65 x 5

100 x 3 x 5 Got stuck on the very last rep of the last set. Finished, but needed spotter to touch bar. Might repeat this weight. New PR.

Deadlift:
45 x 5
115 x 5
175 x 3

250 x 5 New PR. Felt awesome. I am a goddess. Then realize I am covered in chalk and I have 5 minutes to get dressed and leave for work

Not sure if this is what I'm supposed to be doing with this log or if its relevant but figured I would give it a shot.

[Allentown]

Welcome!
So we are clear, you have recently been repeating working weight on squats for 2 or 3 sessions?

[Wilhelm]

Thanks for adding your log to the site, and welcome, @JuniorMinion

I was doing Stronglifts 5X5 for most of my LP, but i did the same thing when squats were getting heavy, taking more sessions at the same weight to get proper depth, or just to feel confident enough to move on.

Congratulations on the PRs! Strong work.

[JuniorMinion]

Correct. I started to feel like I should wait to add 5 more lbs until my form felt really strong.

I'm considering moving on to Texas Method but wanted to iron out my power cleans first...

[chromoly]

Hi JuniorMinion, I'm excited that you started a log! Looks like you have made some very good progress on your lifts so far

Congrats on the new bench PR! I'm impressed also because you made a big jump from your last warmup weight to your working sets. The jump from 65 --> 100 lbs would be way too big for me

[JuniorMinion]

Thanks Chromoly!

I am trying to thread the needle between too much and not enough warmup and struggling as part of LP with when / how much to up my warmup weights. I read Jim Wendler's 5/3/1 and he seems to be a big proponent of pretty lightweight warmups so I have been trying not to overdo it. I might add in another warmup set at 75 / 80 lbs for bench at this point.

[JuniorMinion]

Workout today:
Squat:
45 x 5
45 x 5
105 x 5
150 x 3

205 x 3 x 5 Strong. New PR. Will probably go for 210 next workout

OHP:
45 x 5
55 x 5

80 x 2 x 5, 75x5 Failed last rep of 2nd set at 80 so did final set at 75. Will deload these next week as this was my second time failing at 80.

Power Clean:
Lady bar x 3
55 x 3
70 x 3

100x3, 95x4x3 Started out work sets at ~100 lbs but was struggling to get elbows up so went back down to 95. Feel like my form here has improved from dumpster fire to small trash pile. I've been cueing myself with "elbows up" and "under the bar." Anyone have any additional good cues for this lift?

[Wilhelm]

Excellent PR, @JuniorMinion!

Strong work.
***************

I've never done a power clean in my life.

[JuniorMinion]

Workout (yesterday). Worked all weekend including what was supposed to be my 980 Friday so this was hard fought.
Squat:
45 x 5
45 x 5
105 x 5
155 x 3

210 x 3 x 5 PR. PR train just keeps rolling here

Bench:
45 x 5
65 x 5
80 x 3

100 x 5, 95 x 2 x 5. I don't know why bench press is such a struggle. I made it three sets at 100 lbs in my previous attempt but just couldn't hack it in this workout. Anyone with thoughts on bench press struggles I'm all ears.

Deadlift:
45 x 5
135 x 5
185 x 5

255 x 5 PR. Can't feel my legs any more.

[chromoly]

Oh man, bench press struggles for real! I feel the pain. Anything upper body suffers if my recovery is off a bit, but usually I can get through squat and deadlift. I find that bench is a very technical lift, so if something is different (different bench than usual, rack height too low or high, etc) from normal, it can throw my groove off a bit. If I haven't slept well, the press can be a struggle too.

If you are deloading your press for the second time and having some problems with bench, your upper body programming might need change to something more advanced soon. Upper body and lower body lifts sometimes make gains at different rates. In my experience, I could push squat and deadlifts on linear progression much longer than bench and press.

But it's very possible you just had an off day! I would try again and see how it goes.

[JuniorMinion]

I think I maybe wasn't clear - this will be my first press deload after 2 failed attempts at the same weight. I haven't yet deloaded my bench press and haven't ever had this happen before.

To be fair I've failed / deloaded both deadlift and squat and gone on to see better progress - maybe bench / ohp will see success with the same thing?

Was also thinking it could be the addition of powercleans.

[laikabear]

Well, I have no advice to offer but we started around the same time and you are WAY ahead of me. I'm very impressed! Will be following along...

[JuniorMinion]

Well, I have no advice to offer but we started around the same time and you are WAY ahead of me. I'm very impressed! Will be following along...

Thanks! We've all got our own path. Congratulations on sticking with things

Workout today:
Squat: 45x5, 45x5, 115x5, 160x3, 215x3x5 PR - hardest thing ever.

OHP: 45x5, 55x5, 75x3x5 (deload) - felt pretty good

Powerclean: 35x3, 55x3, 70x3, 100x5x3 - so apparently my grip has been wrong (thanks olympic weightlifting coach at my gym!) and this has been (i think) causing my bench / ohp struggles. The wrong grip was contributing to me using my arms too much in the motion. Will deload next time and focus on the right grip and getting my legs fully involved.

[Wilhelm]

Great squatting, @JuniorMinion

[JuniorMinion]

Great squatting, @JuniorMinion

Thanks!! I have a ways to go to match your excellent performance

[JuniorMinion]

Couple of workouts:
Saturday:
Squat: 45x5,45x5, 115x5, 160x3, 215x3x5
Bench: 45x5, 65x5, 85x3 100x3x5 (PR)
Deadlift: 45x5, 135x5, 185x5, 205x3, 260x5 (PR but had to workout in a different gym. their deadlift platform the weight was half centimeter higher than where you stood - so not a totally clean PR)

Monday:
Squat 45x5, 45x5, 115x5, 160x5, 220x3x5 (PR)
OHP: 45x5, 60x5, 80x3x5 (PR - yeehaw. fight on this one)
Power clean: Did some work on my form with the bar, 65x5x3 (backed it way off to help with form)

Today:
Squat:
Squat 45x5, 45x5, 115x5, 160x5, 220x3x5 strugglebus
Bench: 45x5, 65x5, 85x3, 105x1 rep (1 Rep PR I guess...) Tried to go down in weight to complete last two sets but I was pretty dead and called it
Deadlift: 45x5, 135x5, 185x5, 205x3, 260x3. Just could not get the bar off the ground a 4th time.

Today was basically like Emily and the very bad no good terrible horrible workout day. It was just a struggle. I also didn't eat enough carbs yesterday (like only ate 100g) and felt it. I am also having a lot of upper body soreness after squatting at my highest work weight and I am not sure why (like my arms are really sore). I also seem to have lost an inch off my waist so my belt was pretty loose on the first two squat sets - set 3 was better. I was proud I pushed through and kept going today and trying my best.

[Wilhelm]

I was proud I pushed through and kept going today and trying my best.

This is the best achievement sometimes.
I think the "carryover" is tremendous as well.

Congrats on the hard earned PRs!

[mbasic]

Couple of workouts:
Saturday:
Squat: 45x5,45x5, 115x5, 160x3, 215x3x5
Bench: 45x5, 65x5, 85x3 100x3x5 (PR)
Deadlift: 45x5, 135x5, 185x5, 205x3, 260x5 (PR but had to workout in a different gym. their deadlift platform the weight was half centimeter higher than where you stood - so not a totally clean PR)

Monday:
Squat 45x5, 45x5, 115x5, 160x5, 220x3x5 (PR)
OHP: 45x5, 60x5, 80x3x5 (PR - yeehaw. fight on this one)
Power clean: Did some work on my form with the bar, 65x5x3 (backed it way off to help with form)

Today:
Squat:
Squat 45x5, 45x5, 115x5, 160x5, 220x3x5 strugglebus
Bench: 45x5, 65x5, 85x3, 105x1 rep (1 Rep PR I guess...) Tried to go down in weight to complete last two sets but I was pretty dead and called it
Deadlift: 45x5, 135x5, 185x5, 205x3, 260x3. Just could not get the bar off the ground a 4th time.

Today was basically like Emily and the very bad no good terrible horrible workout day. It was just a struggle. I also didn't eat enough carbs yesterday (like only ate 100g) and felt it. I am also having a lot of upper body soreness after squatting at my highest work weight and I am not sure why (like my arms are really sore). I also seem to have lost an inch off my waist so my belt was pretty loose on the first two squat sets - set 3 was better. I was proud I pushed through and kept going today and trying my best.

In addition to the not eating carbs:
If you are doing 3x/week: Sat,Mon,Wed . . . and then a two day rest.
. . . it seems to me by Wed you might have some built up fatigue there. . . . esp. if you are nearing the end of LP.
Hopefully your Sat. will be better! Eat !

Keep at it. Great work !

[LexAnderson]

I find that if I haven't had enough carbs the day before that I can supplement the deficit by eating more fats during the current day.

[JuniorMinion]

Couple of workouts:
Saturday:
Squat: 45x5,45x5, 115x5, 160x3, 215x3x5
Bench: 45x5, 65x5, 85x3 100x3x5 (PR)
Deadlift: 45x5, 135x5, 185x5, 205x3, 260x5 (PR but had to workout in a different gym. their deadlift platform the weight was half centimeter higher than where you stood - so not a totally clean PR)

Monday:
Squat 45x5, 45x5, 115x5, 160x5, 220x3x5 (PR)
OHP: 45x5, 60x5, 80x3x5 (PR - yeehaw. fight on this one)
Power clean: Did some work on my form with the bar, 65x5x3 (backed it way off to help with form)

Today:
Squat:
Squat 45x5, 45x5, 115x5, 160x5, 220x3x5 strugglebus
Bench: 45x5, 65x5, 85x3, 105x1 rep (1 Rep PR I guess...) Tried to go down in weight to complete last two sets but I was pretty dead and called it
Deadlift: 45x5, 135x5, 185x5, 205x3, 260x3. Just could not get the bar off the ground a 4th time.

Today was basically like Emily and the very bad no good terrible horrible workout day. It was just a struggle. I also didn't eat enough carbs yesterday (like only ate 100g) and felt it. I am also having a lot of upper body soreness after squatting at my highest work weight and I am not sure why (like my arms are really sore). I also seem to have lost an inch off my waist so my belt was pretty loose on the first two squat sets - set 3 was better. I was proud I pushed through and kept going today and trying my best.

In addition to the not eating carbs:
If you are doing 3x/week: Sat,Mon,Wed . . . and then a two day rest.
. . . it seems to me by Wed you might have some built up fatigue there. . . . esp. if you are nearing the end of LP.
Hopefully your Sat. will be better! Eat !

Keep at it. Great work !

I'm usually a M/W/F person but I had some work travel at the end of last week so had to go saturday. Agreed - I am thinking about a move to Texas Method due to fatigue. I'm fatigued even when I sleep well and nutrition is on point.