age: 40
height: 6'1"
weight: 202
relevant barbell experience: 2+ years of fucking around with various and sundry iterations of not-doing-the-program, and totally inappropriate and inefficient intermediate programming
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age: 40
height: 6'1"
weight: 202
relevant barbell experience: 2+ years of fucking around with various and sundry iterations of not-doing-the-program, and totally inappropriate and inefficient intermediate programming
wo #1
squat: 135 x 3 x 5
press: 65 x 3 x 5
deadlift: 185 x 1 x 5
comments: let's get this shit started! haven't done sets across for quite some time so will take a bit to get accustomed.
wo #2
squat: 140 x 3 x 5
bench: 95 x 3 x 5
deadlift: 200 x 1 x 5
comments: started working 10 hour shifts this week (8 on 6 off) so i'll need to learn to deal with that.
same age, similar start
Welcome to doing the program for real!
Thanks! I'm hoping this log will keep me accountable for finally seeing it through over the next couple months.
Welcome. A visit to a certified SS coach will help keep you accountable and will keep you from making too many technical errors. Online coaching can be helpful as well.
wo #3
squat: 145 x 3 x 5
press: 70 x 3 x 5
deadlift: 215 x 1 x 5
comments: no
wo #4
squat: 150 x 3 x 5
bench: 100 x 3 x 5
deadlift: 225 x 1 x 5
comments: keepin' on
wo #5
squat: 155 x 3 x 5
press: 75 x 3 x 5
deadlift: 235 x 1 x 5
comments: was able to attend my first bjj class in a couple months last night so there was a little fatigue today from that
Thanks carson the nearest SSC is 5 hours away, but only 2 hours from where my sister lives, so I have an appointment set up for next month.
wo #6
squat: 160 x 3 x 5
bench: 105 x 3 x 5
PC: 95 x 5 x 3
Comments: need a break from deadlifting every session
wo #7
squat: 165 x 3 x 5
press: 80 x 3 x 5
deadlift: 245 x 1 x 5
comments: 5 minutes rest between sets total workout time 1:20
wo #8
squat: 170 x 3 x 5
bench: 110 x 3 x 5
pc: 100 x 5 x 3
comments: power cleans felt pretty good
wo #9
squat: 175 x 3 x 5
press: 85 x 3 x 5
deadlift: 250 x 1 x 5
comments: BW 204
wo #10
squat: 180 x 3 x 5
bench: 115 x 3 x 5
pc: 105 x 5 x 3
comments: nothing of note today
wo #11
squat: 185 x 3 x 5
press: 90 x 3 x 5
deadlift: 255 x 1 x 5
comments: press starting to get a little grindy
wo #12
squat: 190 x 3 x 5
bench: 120 x 3 x 5
pc: 110 x 5 x 3
comments: a little tired from work
wo #13
squat: 195 x 3 x 5
press: 95 x 3 x 5
deadlift: 260 x 1 x 5
comments: don't try and tell yourself this is going to be easy because it's not
today was my first session with ssc Jayson Ball in boulder co and it was totally worth it thanks Jayson!
squat: 145
reset for form. adjusted stance toes in a little not pointed out so much. nipples to the floor. chest up TIGHT! knees out and tubow.
press: 80
reset for form. adjusted wrists and elbows a little. abs tight tailbone tucked and pop the hips into the glory hole. adjusted lockout i was too far behind my head.
deadlift: 260
slight adjustment of the feet during setup but he really liked my deadlift form!
I'm glad that you had such a good work out with the coach. Keep up the good work.
squat: 145 x 3 x 5
bench: 125 x 3 x 5
pc: 95 x 3 x 3, 105 x 2 x 3
comments: sq felt solid with the form adjustments, bp made some grip adjustments based on what i learned from Jayson on the press, pc dropped some weight to work on form. if you can't tell my latest coaching session helped me understand the importance of technique over loading at this point.
squat: 150 x 3 x 5
press: 80 x 3 x 5
deadlift: 265 x 1 x 5
comments: fine
squat: 155 x 3 x 5
bench: 130 x 3 x 5
cu: 5, 4, 3
be: 3 x 10
comments: hot and tiring day at work
squat: 160 x 3 x 5
press: 85 x 3 x 5
pc: 110 x 3 worked up to
comments: moving along
squat: 165 x 3 x 5
bench: 135 x 3 x 5
deadlift: 270 x 1 x 5
comments: not really feeling it today but made it through
squat: 170 x 3 x 5
press: 90 x 3 x 5
cu: 6, 4, 3
be: 3 x 10
comments: that little weakling in my head tried real hard to talk me out of lifting after a long day of work fuck that shit the better part won out tonight
bench: 140 x 4 x 3
comments: really pressed for time tonight so i did what i could get in the allotment
squat: 175 x 3 x 5
comments: not ideal is better than not at all
I've been forced to make similar adjustments at times. The plus is that you are fresh for a lift you'd normally be doing after some hard squats. Obviously not ideal to deviate from the program, but this seems to be a common issue as workouts require more and more time. I think a lot of people have moved on to a 4-day split before exhausting their novice progression simply to fit it into their schedules.
pc: 115 x 1 x 3 worked up to
comments: pulled an all nighter at work so lacking in sleep and food
This is kinda the direction I'm leaning at this point I've found with the kids back in school and the time associated with that I don't have as much time to train as I did this summer. Thanks for the reassurance I'm glad I'm not the only one!Quote:
I think a lot of people have moved on to a 4-day split before exhausting their novice progression simply to fit it into their schedules.
squat: 175 x 3 x 5
press: 90 x 3 x 5
comments: finished the squat work sets and found i neglected the 2.5s oops
schedule: going to try a two lift per day in order to be under an hour due to aforementioned time constraints
week 1
day 1 ------- day 2 ------- day 3 ------- day 4
squat ------- squat ------- press ------- squat
press ------- cu ---------- dl ---------- bench
week 2
day 1 ------- day 2 ------- day 3 ------- day 4
squat ------- squat ------- bench ------- squat
bench ------- pc ---------- dl ---------- press
nutrition: bw 196 belly 41" been trying recomp macros from to be a beast article to lose some belly fat lost 2" and 6lbs over last 3 weeks with 50-75% compliance
kcal - 2600 ; carbs - 260 ; fat - 72 ; prot - 228 ; fiber - 35
going to dial in a few more calories from carbs and fat lost a little too much weight
can't edit previous post screwed up schedule
week 1
day 1 ------- day 2 ------- day 3 ------- day 4
squat ------- squat ------- bench ------ squat
press ------- cu ---------- dl ---------- press
week 2
day 1 ------- day 2 ------- day 3 ------- day 4
squat ------- squat ------- press ------- squat
bench ------- pc ---------- dl ---------- bench
squat: 180 x 3 x 5
cu: 5, 5, 3
be: 3 x 10
comments: made DAMN sure i had the right weight on the bar
bench: 140 x 3 x 5
deadlift: 275 x 5
comments: it's raining outside
squat: 185 x 3 x 3
comments: called into work at 2am so lacking sleep just trying to get in some reps
press: 95 x 3 x 3
comments: trying to keep it up
squat: 190 x 5 x 1 (singles)
bench: 145 x 3 x 3
comments: rotating some rep ranges to keep things interesting*
*2-3 times per year of 2-3 months having the stars aligned for smooth training progress that is waning at the moment due to work and family obligations. anything i can do to keep progress both mentally and physically.
squat: 195 x 5 x 1
pc: 125 x 1 x 2
comments: ...