View Full Version : Log of Fail
02-21-2010, 07:32 AM
Have been keeping my own SS-type log for awhile so will just post the last few for some context.
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).
02-21-2010, 07:33 AM
Jan. 18 -
Began SS with a bit of a deload to give myself time to adapt. Previous 5RM was 237.5 lbs
Supine pulldowns - 3x5x130
Ab roller - 1x12, 1x10, 1x9
Only had 48 hours rest - also bad sleep before. Workout went fine though.
02-21-2010, 07:35 AM
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.
02-21-2010, 07:37 AM
Pronated pulldown 130x3x5
Abs - 13, 11, 9
Missed workout Friday so am behind a little bit.
02-21-2010, 07:38 AM
Mil Press - 105x3x5
Deadlift - 270x5
Hypers - 10x10, 30x8, 50x5
Slow bar speed on press so am going with 2.5 jumps from now on.
02-21-2010, 07:39 AM
Bench Press - 145x3x5
Supine pulldowns - 130x7, 130x6, 130x5
Skipped abs today as I just wanted to gtfo out the gym.
02-21-2010, 07:40 AM
Press - 107.5x3x5
Pronated pulldown - 140x1x7, 140x1x6, 140x1x5
Incline situps- 1x7, 1x10x3, 1x5
02-21-2010, 07:41 AM
Bench Press 147.5x3x5
Pot stirs - 3xfailure
Got the pot stir exercise idea from Stuart McGill. Pretty cool but I hate using Swiss Balls.
02-21-2010, 07:41 AM
Press - 110x3x5 - very slow bar speed
Supine pulldowns - 150x3x5
Ab wheel 1x13 , 2x planks to failure
02-21-2010, 07:42 AM
Squat 237.5x3x5 - hard first set, but decent on last two
Bench Press - 150x3x5
Pronated pull downs - 150x3x4
Ab wheel ~ 3x10
02-21-2010, 07:42 AM
Press - 112.5x3x5 - very slow bar speed
Deadlift 285x1x5 - grip fine, bar speed ok but back too rounded
Starting to use chalk (finally) on DL. Grip was a problem for awhile. Press getting very hard.
02-21-2010, 07:43 AM
Squat - 242.5x3x5 - **PR**
Bench Press - 152.5x3x5
Pronated pulldowns? 3x?
Ab wheel - 2 ladder sets
Squat felt good, but getting a little slow.
02-21-2010, 07:44 AM
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...
02-21-2010, 07:45 AM
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
02-21-2010, 07:47 AM
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.
02-23-2010, 09:07 PM
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.
03-03-2010, 02:17 AM
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.
Powered by vBulletin™ Version 4.1.0 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.