SS program for a new dad

[Dan Miller]

I've been back at it for 4 weeks now, and decided I'd do the SS Web Ranking for a little extra motivation. Need a link to my training log, so here I am. I'm basically doing the Advanced Novice program (2 days of heavy squats per week) spread out into 5 days a week. I have a 10-month old, so I lose sleep frequently and doing 1-2 lifts per day is easier than 3-4.

I'll always write SetsxRepsxWeight in lbs. Lifetime PR's are approx:

Squat - 3x5x290
DL - 1x5x315
Bench - 3x5x220
Press - 3x5x130
PC - 5x3x185

All set about 3 years ago before ACL reconstruction. I'm currently 32. My training goal is a 1000lb total by next summer.

11/7
Squats - 1x5x205
Bench - 3x5x175

A picture with my little Holstein on Halloween...
Caleb.jpg

[Dan Miller]

11/9
Power Snatch - 6x2x105

11/10
Squat - 3x5x205
Press - 3x5x110
DL - 1x5x225

[Dan Miller]

Had to reset squats due to a couple tough days of hunting (bear season on 11/23 and deer on 12/2). Too much time on my feet equals a swollen knee and a few days to recover.

My latest lifts:

Squat - 12/8 - 3x5x225, 1x245
Bench - 12/8 - 3x5x200, 1x210
DL - 12/8 - 1x5x265, 1x295
Press - 12/6 - 3x5x120, 1x135
PS - 12/6 - 6x2x120
PC - 12/4 - 5x3x145

[Dan Miller]

12/10 - Squat 3x5x230
Bench 3x5x205

12/11 - PC 5x3x150
Chinups 3x9

12/12 - Squat 1x5x230
Press 3x5x122.5

12/14 - PS 6x2x125

12/15 - Squat 3x5x235
Press 3x5x125
DL 1x5x275

[Dan Miller]

12/17 - Squat 3x5x240
Bench - 3x5x210

12/18 - PC 5x3x155
Chinups 3x10

12/19 - Squat 1x5x240
Press - 3x5x127.5
Bench - 1x225, 1x225, 1x230

12/21 - Squat 3x5x245, 1x265
PS 6x2x130

12/22 - Press 3x5x130 (lifetime PR 3x5), 1x140
DL 1x5x285, 1x295
Pullups 5,4,4 x BWT+25

[Derf123]

I started SS at 32 after the birth of my first son - Good luck with getting the sleeping portion in! : - )

[Chebass88]

My wife had twins in early October. To date, our longest batch of continuous overnight sleep is 5 hours. I wake up during every feeding session to help change them prior to eating.

Training is tough (especially since I have some serious goals), but I get another rep here or there, or add weight when I can. Some days I have to skip training, because my extra time was spent napping (after walking one or both of the little guys around the house at 3AM to get them back to sleep).

Keep going. You can do it!

[Derf123]

Twins... A 700 lbs squat should be a walk in the park then...I got to a 1242 total in a little over 1.5 years with very little sleep. So 1000 should be very possible.

[Dan Miller]

T 12/24 - Squats 3x5x250
Bench - (2,3,2)x225 (misloaded an extra 5 on each side, intended to do 215)

W 12/25 - PC 5x3x160
Chinups - (11,8,9)xBWT

R 12/26 - Squats 1x5x250
Press (5,4,3,3)x132.5

Sa 12/28 - Squats 3x5x255
PS 6x2x135 (had a couple press-outs, needed extra rest)

Su 12/29 - Press 3x5x132.5, 1x145
Deadlift 1x5x295, 1x315
Pullups (5,5,4) BWT+25

[Dan Miller]

T 12/31 - Squats 3x5x260, 1x285
Bench - 3x5x215

W 1/1 - PC 5x3x155
Chinups - 3x11xBWT

R 1/2 - Squats 1x5x260
Press (4,4,4)x135

Taking a small reset on PC and PS this week so I can recover for pressing the next day.