Beaverbob's Log: Implementing the ideas of those much stronger than myself
Started not really doing SS in late December, but didn't really get my act together until February 2012. I'll try to keep it interesting with notes, highlights and comments throughout. I've been a member of the SS forms for a few months now, initially as a lurker but contributing more now. This log is open to helpful advice and harsh doses of reality. I am Canadian, but after a few years in landscape construction, I've adopted a weird mix of imperial and metric. I'll use imperial here to be consistent.
About me:
Male
26
200lbs (went from 200 down to 195, pretty much all of it lost fat due to cutting out processed carbs and getting back into the gym, now slowly working back up to 200 and beyond, mostly muscle this time.)
6'0"
Lifts as of 15/04/2012 (all 5rm)
Squat: 240
Deadlift: 295
OHP: 130
Bench: 165
Power Clean: 125
I wasn't keeping proper records until a little while ago, so let's just say my starting numbers were about average for a guy my age and size.
Basic background: Like I mentioned, I have a few years experience in landscape construction lifting heavy awkward stuff, but now work at a desk. I play hockey, bike, golf, snowboard and am out canoeing/portaging/hiking/backpacking/surviving/ for a few days at a time pretty much all year round.
Diet: Paleo-ish but far from dogmatic. Lots of meat, eggs, milk, cheese, nuts, avocado, protein powder. 60 eggs from Costco will usually last me 3 weeks. For post workout carbs I like rice, oatmeal or Red River (flax cereal).
Now to clear out the backlog of workout entries:
27/03/2012
SQ: 210 5/5/5 (deload from 225 after hitting a wall)
OP: 120 5/5/5
DL: 255 5
Chins: BW 4/4/4
29/3/2012
SQ: 215 5/5/5
BP: 165 5/5/3 (really starting to struggle with my bench)
PC: 105 3/3/3/3/3 (started this one late in the program, still getting the hang of it)
31/3/2012
Here's what I have in my notes: "Disaster. Weakness due to severe hangover." Could barely muster lift #s from the 27th. Will re-do this workout.
3/4/2012
SQ: 220 5/5/5
OP: 125 5/5/5
DL: 275 5/5/5
7/4/2012
SQ: 225 5/5/5
BP: 165 5/5/4 (struggled again)
PC: 115 3/3/3/3/3
Hill sprints x10
10/4/2012
Received my belt from Best Belts. Very well constructed. Tried out a belt from a guy at the gym, really liked stability, so I got my own. I realize it's not required at these weights, but I put in some overtime at work so had some extra money to treat myself. From here on in, using belt for last warm up and work sets for SQ, OP and DL.
SQ: 230 5/5/5
OP: 130 4/4/0 (can't really explain this one? I just lost all strength)
DL: 285 5
Chins BW 5/5/4
12/4/2012
SQ: 235 5/5/5
BP: 165 5/5/5 (so finally got it, not sure if I should still deload or continue up in weight. Finished with 135 x 5 as insurance)
PC: 120 3/3/3/3/3
Back Ext: BW 10/10/10
15/4/2012
SQ: 240 5/5/5
OP: 130: 5/3/0 (All aboard the deload train, next stop 115)
DL: 295 5 (First day switching to mixed grip. Weights were feeling great today, so I loaded up 315 just to test, pulled it for 2)
Dips BW 10/10/8