[Hades]

(05-14-2014 12:27 PM)TheFinalEpic Wrote:  

(05-14-2014 11:31 AM)Hades Wrote:  

Berserk, why is your clean and press a full ten kilos higher than your strict press?

Pretty sure I've weighed in on this once but SS is a mostly lower-body program structured around three days per week of progressive overload. If you want more upper body gains you're going to have to do upper body work on your off days. Shouldn't be a problem.

Clean and press offers a momentum increase. Strict press you should be completely still, clean and press offers a push from the knee and explosion through the hips.

Also, lower body gains lead to upper body gains, it has to do with 1. the kinetic chain and 2. the release of testosterone and growth hormone from the largest muscle group in the body. Guys that neglect their legs are doomed to plateau at a certain point on the upper body.

That sounds like a pretty good description of a clean and push press. My clean and press is basically the same as my regular press.

I disagree fundamentally with the notion that lower body gains lead to upper body gains, and have two pieces of evidence. Look at all the jagoffs on starting strength's forums. Blown up asses, quads, man-tits, and traps, practically nothing anywhere else - no shoulders, no biceps, everyone crying out for help "getting a V-taper" - all this on a diet of basically lower body exercises. With all that natural HGH they're getting from GOMAD and squatting every workout they should look like bodybuilders up top, but not a single one actually does. So what if they can squat 300 pounds? They all look like shit.

Exhibit B are all the wheelchair bodybuilders who basically have no legs but are fucking enormous. Their idea of a workout is doing twenty different iterations of rows, curls, pulldowns, and presses.

You have to work upper body to get gains and actually look good. There's just no way around it.

[Blackliter]

quick question, how often do you guys step up your weight on the big lifts (every week/or two or whenever you feel is right, or something else)?
hit +10lb on squat, deadlift today and managed to do bench fully!

[berserk]

(05-17-2014 04:04 PM)Blackliter Wrote:  

quick question, how often do you guys step up your weight on the big lifts (every week/or two or whenever you feel is right, or something else)?
hit +10lb on squat, deadlift today and managed to do bench fully!

That depends entirely how long you have been training. The first period, which varies in length depending on your age, previous fitness etc, is generally referred to as 'noob gains', in reality it is simply getting to your genetic average, you don't really get stronger as such, but just train your brain to utilize the muscles in the way they were meant to regarding lifting. I believe the scientific word is neural adaptation.

During this period, which I guess might be something like 20 workouts training correctly, you can probably add those 10lbs pr. workout on squats and deadlifts and maybe 5lbs or more on bench.

After this is when you begin building strength through hypertrophy, where you might only add 2.5-5 lbs pr. week. After a year or so, depending on how you train, you might not be able to add anymore at all, unless you do a different kind of programming building up to maxes and increasing volume or number of sets.

So you just keep pushing yourself each workout and at the last set try adding 5-10lbs depending on how you feel. If you can lift that extra weight without too much problems, then begin next workout with that last set weight and do 3 sets with it. When you can do that without problems, you add another last set with more weight and so on.

[Unfadeable]

I just finished workout 6 (no prior lifting experience) and I'm still adding the +10 to squats, +15 to deadlift, and +5 to bench/shoulder press with each workout. That said, I'm still at quite low weight thresholds:

Squat: 135
Deadlift: 165
Bench: 110
Press: 90

I'm not really struggling with upping the bench and shoulder press, however I just about killed myself doing the deadlift set and my squats suffered on the last few reps. I'll follow Berserk's advice about gauging when to increase, but I'm kind of bummed that my progress is slowing down already.

FWIW I'm eating +10-20% of my TDEE (or 2750-3000 calories daily) and getting around 150g of protein daily (0.8g per lb of my body weight).

[roberto]

(05-17-2014 02:03 PM)Hades Wrote:  

I disagree fundamentally with the notion that lower body gains lead to upper body gains, and have two pieces of evidence. Look at all the jagoffs on starting strength's forums. Blown up asses, quads, man-tits, and traps, practically nothing anywhere else - no shoulders, no biceps, everyone crying out for help "getting a V-taper" - all this on a diet of basically lower body exercises. With all that natural HGH they're getting from GOMAD and squatting every workout they should look like bodybuilders up top, but not a single one actually does. So what if they can squat 300 pounds? They all look like shit.

Exhibit B are all the wheelchair bodybuilders who basically have no legs but are fucking enormous. Their idea of a workout is doing twenty different iterations of rows, curls, pulldowns, and presses.

You have to work upper body to get gains and actually look good. There's just no way around it.

Gotta agree. I've put on a stone of muscle since starting to eat right and lift as heavy as I can for 5x5. From measurements, around three quarters of it has gone to my legs. I'm not complaining, I laugh at the 'wheelchair bodybuilders' who can't squat half what I do and look like their legs are about to fold up when they do it. But I'm starting to mix in some isolation exercise for my arms, as bench press and overhead press just isn't cutting it.

Having seen the increase in leg muscle from squatting 5x5, I'm going to lift as heavy as I can on the isolation for 5x5. I'll report back in three months. I keep records of measurements every couple of weeks so any increase will be noted.

Strength is what I really care about, but I'm not one to use that as an excuse to eat junk and look like crap.

Re the weight increase, I try to lift an extra half kilo each side of the bar every workout. This seems to have broken my cycle of 3 failures in a row followed by a deload. It's partly psychological, how can I fail to lift just that tiny weight extra? YMMV.

[roberto]

(05-21-2014 09:36 PM)Unfadeable Wrote:  

I just finished workout 6 (no prior lifting experience) and I'm still adding the +10 to squats, +15 to deadlift, and +5 to bench/shoulder press with each workout. That said, I'm still at quite low weight thresholds:

Squat: 135
Deadlift: 165
Bench: 110
Press: 90

I'm not really struggling with upping the bench and shoulder press, however I just about killed myself doing the deadlift set and my squats suffered on the last few reps. I'll follow Berserk's advice about gauging when to increase, but I'm kind of bummed that my progress is slowing down already.

FWIW I'm eating +10-20% of my TDEE (or 2750-3000 calories daily) and getting around 150g of protein daily (0.8g per lb of my body weight).

If that's only workout 6 and you have no prior lifting experience, then I'd say your lifting too heavy straight off the bat. You can't have developed the muscle memory required for safe lifting yet. There is no shame in starting light and making sure that form is PERFECT before adding weight to the bar. Many guys in my gym couldn't squat that amount, let alone for 5x5.

I dropped back from 100kg on the squats to around 70kg a few weeks ago as after filming myself I wasn't happy with the form. Back up to 88KG for 5x5, below parallel every time.

Keep at it bro.

[GTS]

(05-17-2014 02:03 PM)Hades Wrote:  

(05-14-2014 12:27 PM)TheFinalEpic Wrote:  

(05-14-2014 11:31 AM)Hades Wrote:  

Berserk, why is your clean and press a full ten kilos higher than your strict press?

Pretty sure I've weighed in on this once but SS is a mostly lower-body program structured around three days per week of progressive overload. If you want more upper body gains you're going to have to do upper body work on your off days. Shouldn't be a problem.

Clean and press offers a momentum increase. Strict press you should be completely still, clean and press offers a push from the knee and explosion through the hips.

Also, lower body gains lead to upper body gains, it has to do with 1. the kinetic chain and 2. the release of testosterone and growth hormone from the largest muscle group in the body. Guys that neglect their legs are doomed to plateau at a certain point on the upper body.

That sounds like a pretty good description of a clean and push press. My clean and press is basically the same as my regular press.

I disagree fundamentally with the notion that lower body gains lead to upper body gains, and have two pieces of evidence. Look at all the jagoffs on starting strength's forums. Blown up asses, quads, man-tits, and traps, practically nothing anywhere else - no shoulders, no biceps, everyone crying out for help "getting a V-taper" - all this on a diet of basically lower body exercises. With all that natural HGH they're getting from GOMAD and squatting every workout they should look like bodybuilders up top, but not a single one actually does. So what if they can squat 300 pounds? They all look like shit.

Exhibit B are all the wheelchair bodybuilders who basically have no legs but are fucking enormous. Their idea of a workout is doing twenty different iterations of rows, curls, pulldowns, and presses.

You have to work upper body to get gains and actually look good. There's just no way around it.

It's not exactly a good comparison.

Starting Strength = 3-5 months of training for noobs
Huge armchair bodybuilders being compared to = trained for years

After 3-5 months, SS will no longer work and you'll have to use periodized strength training. So really, you're looking to compare bodybuilders with strength athletes that places more emphasis on the lower body (which includes most athletes). You'll be able to find good specimens from both camps.

Unfortunately, comparing elites is also pointless since their bodies are predisposed to certain proportions as they approach the genetic limit. These people just get into the field they're best suited for.

The only thing you can do is focus on what you're lacking after a few months into the intermediate level. Keep adjusting as you progress and apply training advice in the right context.

[Unfadeable]

(05-21-2014 11:49 PM)roberto Wrote:  

If that's only workout 6 and you have no prior lifting experience, then I'd say your lifting too heavy straight off the bat. You can't have developed the muscle memory required for safe lifting yet. There is no shame in starting light and making sure that form is PERFECT before adding weight to the bar. Many guys in my gym couldn't squat that amount, let alone for 5x5.

I dropped back from 100kg on the squats to around 70kg a few weeks ago as after filming myself I wasn't happy with the form. Back up to 88KG for 5x5, below parallel every time.

Keep at it bro.

Thanks for the advice, man. Just to be clear I was referencing pounds, not kg. And I'm only doing 3x5. So I started my squat at 85lb which really isn't much! But yeah, I totally agree with everything you said. My form today was weak, definitely not going low enough on my squats and my back was rounding a lot on the last rep of my deadlifts. I'm going to keep trying at the "stalled" weight for 2 more workouts and if the form doesn't correct I'll do a -10% reset and then start adding weight in smaller increments--hopefully that'll clear things up.

[Hades]

(05-21-2014 11:52 PM)Yuan Wrote:  

(05-17-2014 02:03 PM)Hades Wrote:  

(05-14-2014 12:27 PM)TheFinalEpic Wrote:  

(05-14-2014 11:31 AM)Hades Wrote:  

Berserk, why is your clean and press a full ten kilos higher than your strict press?

Pretty sure I've weighed in on this once but SS is a mostly lower-body program structured around three days per week of progressive overload. If you want more upper body gains you're going to have to do upper body work on your off days. Shouldn't be a problem.

Clean and press offers a momentum increase. Strict press you should be completely still, clean and press offers a push from the knee and explosion through the hips.

Also, lower body gains lead to upper body gains, it has to do with 1. the kinetic chain and 2. the release of testosterone and growth hormone from the largest muscle group in the body. Guys that neglect their legs are doomed to plateau at a certain point on the upper body.

That sounds like a pretty good description of a clean and push press. My clean and press is basically the same as my regular press.

I disagree fundamentally with the notion that lower body gains lead to upper body gains, and have two pieces of evidence. Look at all the jagoffs on starting strength's forums. Blown up asses, quads, man-tits, and traps, practically nothing anywhere else - no shoulders, no biceps, everyone crying out for help "getting a V-taper" - all this on a diet of basically lower body exercises. With all that natural HGH they're getting from GOMAD and squatting every workout they should look like bodybuilders up top, but not a single one actually does. So what if they can squat 300 pounds? They all look like shit.

Exhibit B are all the wheelchair bodybuilders who basically have no legs but are fucking enormous. Their idea of a workout is doing twenty different iterations of rows, curls, pulldowns, and presses.

You have to work upper body to get gains and actually look good. There's just no way around it.

It's not exactly a good comparison.

Starting Strength = 3-5 months of training for noobs
Huge armchair bodybuilders being compared to = trained for years

After 3-5 months, SS will no longer work and you'll have to use periodized strength training. So really, you're looking to compare bodybuilders with strength athletes that places more emphasis on the lower body (which includes most athletes). You'll be able to find good specimens from both camps.

Unfortunately, comparing elites is also pointless since their bodies are predisposed to certain proportions as they approach the genetic limit. These people just get into the field they're best suited for.

The only thing you can do is focus on what you're lacking after a few months into the intermediate level. Keep adjusting as you progress and apply training advice in the right context.

Not terribly surprised that you missed the point, my counter-argument to the claim that you can inexplicably have a good upper body while simultaneously not actually training it.

Also those dipshits on the SS forum will piss and moan that SS is "only" for noobs and "thats why its called STARTING strength moran" for 3-5 months but for whatever reason still do 3x5 in the gym, still only train three days per week, and avoid training upper body even though they've been on the forum for years. My point stands.

(05-21-2014 11:42 PM)roberto Wrote:  

Gotta agree. I've put on a stone of muscle since starting to eat right and lift as heavy as I can for 5x5. From measurements, around three quarters of it has gone to my legs. I'm not complaining, I laugh at the 'wheelchair bodybuilders' who can't squat half what I do and look like their legs are about to fold up when they do it. But I'm starting to mix in some isolation exercise for my arms, as bench press and overhead press just isn't cutting it.

What I meant by wheelchair bodybuilders are guys who are actually cripples and confined to a wheelchair. They don't squat because they can't. It's an actual federation too.

[GTS]

(05-24-2014 02:24 PM)Hades Wrote:  

Not terribly surprised that you missed the point, my counter-argument to the claim that you can inexplicably have a good upper body while simultaneously not actually training it.

Also those dipshits on the SS forum will piss and moan that SS is "only" for noobs and "thats why its called STARTING strength moran" for 3-5 months but for whatever reason still do 3x5 in the gym, still only train three days per week, and avoid training upper body even though they've been on the forum for years. My point stands.

So a couple of guys that failed to read the instructions are holding up your point?

[berserk]

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

[RexImperator]

I did it for 8 months. I could have gone longer, but I wanted to stop gaining weight. The leaner you are at the start of it the better, and you'll be able to ride it out longer.

[Basil Ransom]

New York Times contributor gives Starting Strength a shoutout: http://www.nytimes.com/2014/05/25/opinio...inion&_r=0

Of course, this being the New York Times, the dude still talks like this...

[NovaVirtu]

Just finished 6 months of SS. Hurt one of my knees so I cut the workouts down to twice a week, and I still gained more strength in that time than in 10 years of lifting prior to that. No mass unfortunately, wasn't eating enough. Lesson learned.

This is probably the best foundation course for building a strong body out there. Can't recommend it enough.

[GTS]

(05-25-2014 02:08 AM)berserk Wrote:  

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

[PHC19]

(05-26-2014 02:16 PM)Yuan Wrote:  

(05-25-2014 02:08 AM)berserk Wrote:  

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

Pretty good description of the LP process. It should also be noted that LP should be done to completion. If you walked away too early due to program ADHD you can come back and finish what you started.

I did my first LP in 2011 and moved on too early at [squat] 3x5 work sets @ 315. In early 2013 I joined a SS gym and took my work sets to 385 before backing off due to an injury (possible herniated T1 disc...finally got an MRI this past week) I came back and finished what I started this past december at 405 for 3x5 (200BW@ 35 years old).

Finishing linear progression is something very few people actually do. At some point in the program, it becomes a mentally torturous and trainees often erect some sort of excuse to check out.

The mental anguish of completing LP to the very greatest extent is far more valuable than the actual weight. It hardens your mind, and changes you forever.

[PHC19]

More tips:

1. Get some BLUE Rehband knee sleeves from Jackals Gym. Immediately. Worth every penny.

2. Get some GOOD weightlifting shoes. Preferably the Red Adidas. Also worth every penny. Reebok Crossfit lifters are crap.

3. Buy a GOOD 11-13mm belt. Best Belts has great deals.

4. Start a log on the SS.com forums. Lots of good folks there.

5. If you can, find a gym with a SS coach, or even better...a SS certified gym. You can do a search on the SS webpage. SS-certified coaches are put through an extensive testing process, which includes ongoing annual CE and testing and thus are profoundly competent.

6. If you have the means, take the SS seminar. Worth every penny. Rip himself is worth the price of admission.

7. Read "To Be a Beast" by Jordan Feigenbaum. Fuck GOMAD. Especially the over 30 crowd. It's not worth it. Trust me. I fat-fucked myself and have spent the last year getting back into fucking shape.

8. DO THE FUCKING PROGRAM. If you're 3 years "into it", and your squat 1RM is only 300#, YOU DIDN'T DO THE FUCKING PROGRAM. If you have your shit together you should be repping 315 by week 12, week 16 at the latest.

[PHC19]

(05-25-2014 10:42 PM)NovaVirtu Wrote:  

Just finished 6 months of SS. Hurt one of my knees so I cut the workouts down to twice a week, and I still gained more strength in that time than in 10 years of lifting prior to that. No mass unfortunately, wasn't eating enough. Lesson learned.

This is probably the best foundation course for building a strong body out there. Can't recommend it enough.

1. Do you have knee sleeves?

2. Do you videotape your work sets?

[GTS]

(05-26-2014 05:37 PM)PHC19 Wrote:  

(05-26-2014 02:16 PM)Yuan Wrote:  

(05-25-2014 02:08 AM)berserk Wrote:  

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

Pretty good description of the LP process. It should also be noted that LP should be done to completion. If you walked away too early due to program ADHD you can come back and finish what you started.

I did my first LP in 2011 and moved on too early at [squat] 3x5 work sets @ 315. In early 2013 I joined a SS gym and took my work sets to 385 before backing off due to an injury (possible herniated T1 disc...finally got an MRI this past week) I came back and finished what I started this past december at 405 for 3x5 (200BW@ 35 years old).

Finishing linear progression is something very few people actually do. At some point in the program, it becomes a mentally torturous and trainees often erect some sort of excuse to check out.

The mental anguish of completing LP to the very greatest extent is far more valuable than the actual weight. It hardens your mind, and changes you forever.

Impressive numbers from SS, but I believe it's a good thing for recreational trainees to check out a little early. The last bit can be gruelling and the risk of a damaging technical failure is not worth it. It's fine to give it everything if you have a coach monitoring you, but if you're figuring everything out by yourself the risk rises needlessly.

The cookie cutter result of SS done right is finishing at around 15% bf and squatting 1.5x bodyweight.

[PHC19]

(05-26-2014 08:36 PM)Yuan Wrote:  

(05-26-2014 05:37 PM)PHC19 Wrote:  

(05-26-2014 02:16 PM)Yuan Wrote:  

(05-25-2014 02:08 AM)berserk Wrote:  

Most strength guys would probably say that SS is for a year or so, certainly more than 3-5 months.

The purpose of SS is to create linear progression, where the lifts are increasing every single session. If you're not progressing linearly you are not doing SS, just following a routine that was part of the program. This level of progression generally only lasts 3 months for skinny hard gainers and up to 5 months for those with good genetics (guys that make it straight to a 400+ lb squat on SS).

If you can't increase the weight after 3 sessions, you deload. After 3 deloads, you move on to an intermediate program that raises the lifts every week. It's pointless to stay on SS past this point since you'll need to deload all the time (and get joint problems from overtraining like it's commonly reported), making it slower than a weekly progression program like texas method or madcow.

So if you're going full throttle, an average or below average guy would be going from SS to texas method/madcow to 5-3-1 or some other advanced program in the same year for optimal results.

Pretty good description of the LP process. It should also be noted that LP should be done to completion. If you walked away too early due to program ADHD you can come back and finish what you started.

I did my first LP in 2011 and moved on too early at [squat] 3x5 work sets @ 315. In early 2013 I joined a SS gym and took my work sets to 385 before backing off due to an injury (possible herniated T1 disc...finally got an MRI this past week) I came back and finished what I started this past december at 405 for 3x5 (200BW@ 35 years old).

Finishing linear progression is something very few people actually do. At some point in the program, it becomes a mentally torturous and trainees often erect some sort of excuse to check out.

The mental anguish of completing LP to the very greatest extent is far more valuable than the actual weight. It hardens your mind, and changes you forever.

Impressive numbers from SS, but I believe it's a good thing for recreational trainees to check out a little early. The last bit can be gruelling and the risk of a damaging technical failure is not worth it. It's fine to give it everything if you have a coach monitoring you, but if you're figuring everything out by yourself the risk rises needlessly.

The cookie cutter result of SS done right is finishing at around 15% bf and squatting 1.5x bodyweight.

You make a reasonable assertion; obviously it's all up to the individual.

[el conquistador]

(05-16-2014 09:57 AM)berserk Wrote:  

(05-16-2014 07:16 AM)copac Wrote:  

Workout 7 today.

Squat 230 3x5
Bench 170
Deadlift 340

Bench and shoulder press are weak but I guess that its true for most.

I've swapped out the power cleans for bent over rows. Will this slow my gains? I know Rippetoe is against it.

Coming along nicely with those stats after only workout number 7? Though this is why I feel SS is lacking in upper body. Your squat and dead numbers are pretty good already, but your bench could be better.

As for power cleans, it is a much more taxing exercise comparable to squat or deadlifts. It's not only a back exercise, you will feel it in glutes, arms and hams. The problem is that it does take some technique to do the powerclean, I have awful technique too but still do them, because they give such an amazing full body and cardio workout. If you do the rows, remember to do them with your upper body parallel almost to the floor and do stop and go. Most people do rows on something like 45 degrees which isn't correct and is more of a mix of a shrug and row. If you do rows, get some pullups in too.

I'm doing the novice program but I'm not a complete novice.

A couple of questions for experienced lifters out there:

1.When progression on an exercise stalls or form is starting to suffer, what percentage of total weight do you take off the bar? 10%? 20%
2.At the bottom of the squat my knees make a ‘click’ noise. Should I get this checked?

[GTS]

(05-27-2014 04:59 AM)copac Wrote:  

I'm doing the novice program but I'm not a complete novice.

A couple of questions for experienced lifters out there:

1.When progression on an exercise stalls or form is starting to suffer, what percentage of total weight do you take off the bar? 10%? 20%
2.At the bottom of the squat my knees make a ‘click’ noise. Should I get this checked?

1. 10%
2. It's fine if it doesn't hurt, you're warming up properly your technique is sound (knees aren't buckling in, knees aren't too far past the toes).

[PHC19]

(05-27-2014 04:59 AM)copac Wrote:  

(05-16-2014 09:57 AM)berserk Wrote:  

(05-16-2014 07:16 AM)copac Wrote:  

Workout 7 today.

Squat 230 3x5
Bench 170
Deadlift 340

Bench and shoulder press are weak but I guess that its true for most.

I've swapped out the power cleans for bent over rows. Will this slow my gains? I know Rippetoe is against it.

Coming along nicely with those stats after only workout number 7? Though this is why I feel SS is lacking in upper body. Your squat and dead numbers are pretty good already, but your bench could be better.

As for power cleans, it is a much more taxing exercise comparable to squat or deadlifts. It's not only a back exercise, you will feel it in glutes, arms and hams. The problem is that it does take some technique to do the powerclean, I have awful technique too but still do them, because they give such an amazing full body and cardio workout. If you do the rows, remember to do them with your upper body parallel almost to the floor and do stop and go. Most people do rows on something like 45 degrees which isn't correct and is more of a mix of a shrug and row. If you do rows, get some pullups in too.

I'm doing the novice program but I'm not a complete novice.

A couple of questions for experienced lifters out there:

1.When progression on an exercise stalls or form is starting to suffer, what percentage of total weight do you take off the bar? 10%? 20%
2.At the bottom of the squat my knees make a ‘click’ noise. Should I get this checked?

Your knees are likely clicking because you're not maintaining adductor tension/stretch reflex into the hole, which is likely pushing your knees/forward and/or in and thus compromising knee infrastructure encapsulation. The cue is "knees out", either by coach or internally via mental note/self-talk before every rep.

[Wreckingball]

So, I've been doing Stronglifts for a while (similar to SS).
I've got my DL up to 105Kg, but I don't have enough grip strength to hold the bar anymore. Any tips? I'm 75kg
Im planning on incorporating some Deadlifts at 60 or 70Kg (and work on form) on my trainings to get a stronger grip or hanging from a bar (i can't hold it for 30s).

[RexImperator]

Practice by holding the last rep as long as possible. Do you have chalk? That helps a lot.

You can eventually switch to a mixed grip for the top work set, and the warmup just before it.