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Log of Fail
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).
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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.
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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.
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Monday
Squat 217.5x3x5
Bench 142.5x3x5
Pronated pulldown 130x3x5
Abs - 13, 11, 9
Missed workout Friday so am behind a little bit.
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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.
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Saturday
Squat 222.5x3x5
Bench Press - 145x3x5
Supine pulldowns - 130x7, 130x6, 130x5
Skipped abs today as I just wanted to gtfo out the gym.
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Monday
Squat 227.5x3x5
Press - 107.5x3x5
Pronated pulldown - 140x1x7, 140x1x6, 140x1x5
Incline situps- 1x7, 1x10x3, 1x5
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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.
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Friday
Squat 232.5x3x5
Press - 110x3x5 - very slow bar speed
Supine pulldowns - 150x3x5
Ab wheel 1x13 , 2x planks to failure
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Monday
Squat 237.5x3x5 - hard first set, but decent on last two
Bench Press - 150x3x5
Pronated pull downs - 150x3x4
Ab wheel ~ 3x10
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