Encountered early problems with 3 x 5 program

[Yips]

I am heading towards the end of the third week in the starting strength program, and have come across some early problems especially regarding the bench press and the pendlay rows.

My last two workouts are as follows:

Monday [30 / 10 / 06]

Squats: 20kg x 8, 40kg x 3 / 50kg x 5 x 3
Flat B/B: 20kg x 8, 40kg x 4, 60kg x 2 / 70kg x 5 x 3
Deadlifts: 40kg x 5, 55kg x 3, 70kg x 1 / 80kg x 5 x 1
Dips: BW x 12 x 2

*Prone Ball Holds: 2 x 40sec
*Hyperextensions: 2 x 15
*Leg Raises: 1 x 14

Wednesday [1 / 11 / 06]

Squats: 20kg x 8, 40kg x 4 / 40kg x 10 x 3 (No access to squat rack)
B/B Rows: 20kg x 8, 40kg x 4, 45kg x 2 / 57.5kg x 5 x 3
Military Press: 40kg x 5 x 3
EZ Curls: 18kg x 12 x 2

*V Holds: 2 x 40sec
*Reverse Cobra: 2 x 40sec
*Lying Leg Raises: 1 x 12

~ Please note that the low squat figure is due to a groin compaint, and I have only started squatting this week. As for not having access to a squat rack at home, I am hoping to purchase a pair of squat stands. Any advice would be appreciated?

As for the two aforementioned lifts. The B/B Bench and the Pendlay row are both currently PR's but the bench press was extremely difficult, and the last rep took about 6 seconds to lock out. Whilst the pendlay row was shocking. My form was off, and I couldn't feel my scapula retracting, especially on my left side.

This shouldn't happen this early into a program of this sort, or should it? What should I do in regard to these two lifts? Ramp down, keep plugging away but use smaller increments?

Any advice would be great.

NOTE: All the other lifts are going very well.

 

[Protobuilder]

What were your weights on bench & row during weeks 1 & 2? Sounds like you started too heavy, or jumped too aggressively from week to week. Week 3 is way too early to be really grinding away.

 

[Mercere]

I agree with proto, another reason may be too much volume. You've added ab exercises, curls and are doing awful lot of warm up sets. If you're new to squatting 3 times a week, this may stunt your progress on the big lifts. I say drop some of the warmups on bench and rows, drop hypers (your lower back is getting enough workout trust me), drop the holds, leave one ab exercise if you like. Also, squats are the heart of this progression. They drive your gains and growth more than anything else. When you go heavy on the squats, things may change for the better.

 

[crossy]

Are you not supposed to be hitting you PR`s at the back end of week 4? Im sure that is the case on Starrs program (i presume this is what you are using?). If you are struggling in week 3 you have over estimated you rep maximums at the start. Maybe this is causing you to stall so early.

 

[Yips]

What were your weights on bench & row during weeks 1 & 2? Sounds like you started too heavy, or jumped too aggressively from week to week. Week 3 is way too early to be really grinding away.

The week 1 B/B bench press started @ 62.5kg, whilst the pendlay rows started @ 50kg. From there I have increased the weight by 2.5kg at each workout, as they are my smallest plates at the moment. I am waiting for my microplates to be shipped.

I'd lean to the thought that I started a bit too heavy.

Should I continue to grind away and utilise smaller increments when I get my microplates OR should I cut the weights back?

 

[Yips]

I agree with proto, another reason may be too much volume. You've added ab exercises, curls and are doing awful lot of warm up sets. If you're new to squatting 3 times a week, this may stunt your progress on the big lifts. I say drop some of the warmups on bench and rows, drop hypers (your lower back is getting enough workout trust me), drop the holds, leave one ab exercise if you like. Also, squats are the heart of this progression. They drive your gains and growth more than anything else. When you go heavy on the squats, things may change for the better.

Okay, I will drop some of the workout sets. Makes sense, and definitely worth a shot.

I also thought of that, as in squats are the most important part of the program and I have had to skimp over them due to injury and lack of equipment.

 

[Czar87]

It's propably due to the easy squatting, program is based on squatting heavy, if you squat heavy other lifts will go up as mercere says.

Maybe start over when you will be able to squat ?