SSBBT3 Log - Endurance Athlete SSBBT3 Log - Endurance Athlete

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Thread: SSBBT3 Log - Endurance Athlete

  1. #1
    Join Date
    Oct 2015
    Posts
    57

    Default SSBBT3 Log - Endurance Athlete

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    21 year old male
    6' 0" 165lb
    Endurance athlete

    Amateur running, competitive swimming, and GPP make up the bulk of my training history. Felt like mixing it up and doing something different.

    Giving up any other conditioning to run this program. Will follow as strictly as possible. Very little past barbell experience.

    General and specific warm-ups not noted.

    Week 1

    9/14
    Squat
    1x4x115
    2x5x105

    Press
    2x5,4x65
    1x5x55

    Deadlift
    1x5x135

    Notes: Maybe started a little too optimistic. Will adjust accordingly.

    9/16
    Squat
    3x5x115

    Bench Press
    3x5x115

    Deadlift
    1x5x150

    Notes: Probably underestimated my bench but.. Can adjust later.

    9/18
    Squat
    3x5x125

    Press
    3x5x65
    1x5x75

    Deadlift
    1x5x165

    Notes: Press felt light. Will take advantage.

    Week 2

    9/22
    Squat
    3x5x135

    Bench
    3x5x120
    1x5x130
    1x5x140

    Deadlift
    1x5x180

    Notes: Yup. Underestimated bench.

    9/24
    Squat
    3x5x145

    Press
    3x5x80

    Deadlift
    1x5x195

    Notes: Shoulders getting a little stiff. Had to widen my squat grip width.

    9/27
    Squat
    2x5,4x155
    1x5x150
    1x5x155

    Bench
    3x5x145

    Deadlift
    1x5x210

    Notes: Rushed my squat a bit. Pretty sure it was just fatigue, worked back up just fine at end of workout. I'll slow it down either way, deadlift too.

    Week 3

    9/30
    Squat
    3x5x160

    Press
    2x5,4x85
    1x5x80

    Power Clean
    5x3x115

    Notes: Press technique feeling sloppy. Will take some time and really think about it. Power clean felt easy, trouble racking. Freakish long forearms. May have to switch to power snatch.

    10/2
    Squat
    3x5x160

    Bench Press
    3x5x150

    Deadlift
    1x5x220

    Notes: Squats feeling a little unstable. Also feeling heavier.

    10/4
    Squat
    3x5,5,3x170

    Press
    -----

    Chinup
    3x15,15,4

    Back Extension
    3x10x35

    Notes: Dead tired after work. Terrible workout. Form breakdown on 3rd set of squats. Pushing forward instead of up out of the hole. Banged out my pullups/back ext. and left. Will take a day to troubleshoot squat.

    Week 4

    10/7
    Squat
    3x5x170

    Press
    3x5x85

    Deadlift
    1x5x230

    Notes: Added another cue for squat, feels solid. Easy press as well.

    10/9
    Squat
    3x5x175

    Bench
    3x5x155

    Power Clean
    5x3x125

    Notes: Need to drop the power clean. Forearms are just too damn long, even adjusted further out in the rack position. I'm a freak. Hello power snatch.

    10/11
    Squat
    3x5x180

    Press
    3x5x90

    Deadlift
    1x5x240

    Notes: Everything feeling good here. Did my power snatch drills as well. Ready for next week.
    Last edited by Autumn Harbinger; 10-13-2015 at 09:57 AM.

  2. #2
    Join Date
    Oct 2015
    Posts
    57

    Default SSBBT3 Log Update

    Week 5

    10/14
    Squat
    3x5x185

    Bench Press
    3x5x160

    Power Snatch
    5x3x65

    Notes: Squat feeling weird again, maybe it's when I do them after work? Or when it's really crowded? Need to figure this out.
    Last edited by Autumn Harbinger; 10-15-2015 at 12:52 AM.

  3. #3
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,879

    Default

    Building Strength through SS is a good way to improve whatever else you wish to do. You are wise to avoid other training while building strength at least through the Linear Progression. See a Certified SS coach from time to team to keep you on track.

  4. #4
    Join Date
    Oct 2015
    Posts
    57

    Default

    Quote Originally Posted by carson View Post
    You are wise to avoid other training while building strength at least through the Linear Progression.
    Thanks, figured I'd be as optimal as possible. As soon as I run out my linear gains and get onto an intermediate program I can get back to enjoying some other types of workouts.

    Quote Originally Posted by carson View Post
    See a Certified SS coach from time to team to keep you on track.
    No luck there, unfortunately. No SS coach available to me. I'll just have to be especially prudent when coaching myself / online help.

  5. #5
    Join Date
    Oct 2015
    Posts
    57

    Default SSBBT3 Log Update

    10/16
    Squat
    3x5,3,2x190

    Press
    3x5x95

    Deadlift
    1x5x250

    Notes: Squat form felt solid enough, just couldn't do it. Think it's time to get some form check, it's too early to stall on a lift. Can get at least 1 more 5lb jump on press. Also my last 10lb jump on the deadlift.
    Last edited by Autumn Harbinger; 10-16-2015 at 06:42 AM.

  6. #6
    Join Date
    Oct 2015
    Posts
    57

    Exclamation SSBBT3 Log Update

    10/20
    Squat
    1x5x175

    Bench
    3x5x165

    Power Snatch
    5x3x70

    Notes: Worked comfortably up to 175. I went back to the very beginning and went through the process of learning the squat again. I'll start off 10-15 lbs lighter than this, just to really drive the point home. This was also the last 5lb increase on bench. Power Snatch feels awesome - some reps better then others but overall an improvement from last time and at a 5lb increase. Will microload after today along with my other lifts, no need to get greedy.

  7. #7
    Join Date
    Oct 2015
    Posts
    57

    Exclamation SSBBT3 Log Update

    Week 6

    10/24
    Squat
    3x5x160

    Press
    3x5x100

    Deadlift
    1x5x255

    Notes: Didn't eat or rest very well the past three days, but everything went up the way it should. Hook grip from now on with the deadlift, and 2.5lb jumps for the press.

  8. #8
    Join Date
    Oct 2015
    Posts
    57

    Exclamation SSBBT3 Log Update

    10/26
    Squat
    3x5x165

    Bench
    3x5x167.5

    Power Snatch
    3x5x75

    Notes: Wasn't going to jump up 5lb on the power snatch but it just felt so damn easy. Will feel it out for next time. Should be able to get a video of my squat in the upcoming week.

  9. #9
    Join Date
    Oct 2015
    Posts
    57

    Exclamation SSBBT3 Log Update

    10/28
    Squat
    3x5x170

    Press
    3x5x102.5

    Deadlift
    1x5x260

    Notes: Sorta grindy. After work, tired.

  10. #10
    Join Date
    Oct 2015
    Posts
    57

    Exclamation SSBBT3 Log Update

    starting strength coach development program
    10/31
    Squat
    3x5x175

    Bench
    3x5x170

    Chinup
    3x15,15,11

    Back Extension
    3x10

    Notes: So beat at the end I didn't put any weight on for my back extensions, no morning workouts without food. Also how embarrassing is that 1:1 Squat Bench ratio. SMH

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