Log of Fail

[Peter_k]

Have been keeping my own SS-type log for awhile so will just post the last few for some context.

Stats are:

Bodyweight - 205 lbs
Height - 5'8

Estimated 1RMs since I began SS one month ago:

Squat - 267----> 285 lbs
Bench - 167 -----> 175 lbs
Deadlift - 286----> 325 lbs
Press 122 ----> 130 lbs

Routine is not strict SS, as I'm not doing cleans due to a trap problem on one side, and I'm too fat to do many chinups. This will change soon as I get stronger (and hopefully fix the shrugging problem I have).

.

[Peter_k]

Jan. 18 -

Began SS with a bit of a deload to give myself time to adapt. Previous 5RM was 237.5 lbs

Squat 3x5x212.5
Bench 3x5x140
Supine pulldowns - 3x5x130
Ab roller - 1x12, 1x10, 1x9

Only had 48 hours rest - also bad sleep before. Workout went fine though.

[Peter_k]

Squat - 155x2x5
Mil. Press - 100x3x5
Deadlift - 265x1x5


Using a light day as I can't seem to recover from 3x a week heavy squatting. A bit too light though so will bump it up in coming days.

[Peter_k]

Monday

Squat 217.5x3x5
Bench 142.5x3x5
Pronated pulldown 130x3x5
Abs - 13, 11, 9

Missed workout Friday so am behind a little bit.

[Peter_k]

Wednesday

Squat 165x2x5
Mil Press - 105x3x5
Deadlift - 270x5
Hypers - 10x10, 30x8, 50x5

Slow bar speed on press so am going with 2.5 jumps from now on.

[Peter_k]

Saturday

Squat 222.5x3x5
Bench Press - 145x3x5
Supine pulldowns - 130x7, 130x6, 130x5

Skipped abs today as I just wanted to gtfo out the gym.

[Peter_k]

Monday

Squat 227.5x3x5
Press - 107.5x3x5
Pronated pulldown - 140x1x7, 140x1x6, 140x1x5
Incline situps- 1x7, 1x10x3, 1x5

[Peter_k]

Wednesday

Squat 170x2x5
Bench Press 147.5x3x5
Deadlift 275x1x5
Pot stirs - 3xfailure

Got the pot stir exercise idea from Stuart McGill. Pretty cool but I hate using Swiss Balls.

[Peter_k]

Friday

Squat 232.5x3x5
Press - 110x3x5 - very slow bar speed
Supine pulldowns - 150x3x5
Ab wheel 1x13 , 2x planks to failure

[Peter_k]

Monday

Squat 237.5x3x5 - hard first set, but decent on last two
Bench Press - 150x3x5
Pronated pull downs - 150x3x4
Ab wheel ~ 3x10

[Peter_k]

Wednesday

Squat 180x2x5
Press - 112.5x3x5 - very slow bar speed
Deadlift 285x1x5 - grip fine, bar speed ok but back too rounded
Hypers 2x10

Starting to use chalk (finally) on DL. Grip was a problem for awhile. Press getting very hard.

[Peter_k]

Friday

Squat - 242.5x3x5 - **PR**
Bench Press - 152.5x3x5
Pronated pulldowns? 3x?
Ab wheel - 2 ladder sets

Squat felt good, but getting a little slow.

[Peter_k]

Tuesday

Squat - 247.5x3x5 - PR - slow bar speed, losing tightness in hole
Press - 115x3x3 - FAIL x1
Supinated pulldowns 150x1x8, 1x6, 1x5

Lost tightness on last rep and dropped. Can't be good for the lower back...

[Peter_k]

Thursday

Squat - 185x2x5
Bench Press - 155x5, 155x4, 155x3 -FAIL x1
Deadlift - 295x3 - FAIL
Ab roller - 1x..6 (ladder) 1x..4 (ladder)

really tired - probably recovery issue

[Peter_k]

Saturday

Squat - 252.5x3x5 **PR** - very slow bar speed, tightness better
Press - 115x5, 115x4, 115x3 - FAIL x2
Chinups - finally got off that damn pulldown machine. Did a bunch of singles on chin bars, some supine and others parallel.

Lower back is killing me. Thinking it's bad form on Squat, Deadlift and Press combined. Skipped abs and/or lower back work. Took some Advil, iced it a few times and used some menthol rub.

[Peter_k]

Tuesday

Squat - 155x2x5 - felt like shit. Back seemed ok though
Bench Press - 155x3x5
Rack Pullups - 5x3
Birddogs + glute bridges - 3 sets each

Didn't want to risk a back injury and it turned out to be a good idea. Warmups felt horrible, so I settled on a very light weight and did 2 sets of 5. Even that felt hard. Pain seems to be going away but has moved into lower right section of lower back and hip. Joints feel like shit too.

Bench went well and I got the sets this time. Will see how I feel next workout, but likely will do light deadifts to recover a bit.

[Peter_k]

Tuesday

Squat - 255x(4,3,3) - FAIL
Bench - 157.5 (4,3,2) - FAIL
Rack Chins - 3x5

Back pain was pretty bad so decided to take a break for a week. Seem to have recovered fully. From now on I'm going to end the set as soon as tightness is lost and it turns into a good-morning. Think that's what really killed my back last week.

Pretty crappy performance today but I guess I'm a bit detrained and didn't have sufficient protein over the past week.