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Sean's Log
36
6'2"
235lbs
24 years training. Most of which was spent training for sports. Got serious about being a strength athlete about a year ago, then came up with a whole host of excuses to not train for about the past 6 months. Kind of started outsmarting my common sense and let my training get way too complicated and got frustrated.
So I'm starting over at the beginning and doing it right this time. Hoping to use SS to reattain the strength I've lost in the past 6 months before progressing.
Got back in the gym yesterday for the first time in a while (been doing KBs at home, not recommended).
Previous maxes
Squat PR 607, as of Jan. 500
bench PR 365, as of Jan. 305
DL PR 545, as of Jan. 500
MP PR 235, as of Jan. 185 (sticky bastard)
6-15-2010
warmup 5 min on bike
Squat
45x2x10
95x10
135x5
185x5
225x5
275x5
315x3
Tried to use Rip's squat form. At 315 kept trying to revert to power squat so stopped. Will set work weight as 255 for sets across and aim for 5lb jumps
Olympic Press
This is one complicated SOB. About the most uncoordinated I've felt in my life. I'm commited to learning it though..
45x2x5
65x5
85x5
105x5
125x5
walked away. Was getting frustrated. Will find my work sets next session.
DL platform was in use (don't normally train during rush hour)
Dips
2x10
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Just a note on Rip's squats-
First time I can remember that my entire quadriceps was sore. Oly squats usually make me sore in the lower thigh. Power squats hit my hips/glutes/hammies. Keeping in mind that I haven't squatted in 6 months.
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6-19-2010
Squat
45x2x10
95x5
135x5
185x3
225x1
255x3x5
Better on Rip's squats today. Still feel like I'm squatting in 3 stages though, not smooth yet
BP
45x2x10
95x5
135x5
185x3x5
Switched from PL bench to flat back/wider grip. Picked 185 at random, probably a bit too light but that's not really a bad thing.
DL
135x5
225x3
315x1
365x5
Reset method
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6-21-2010
Squat
45x2x10
95x10
135x5
185x3
225x1
265x3x5
decided to do 10lb jumps for as long as possible
Military Press
45x10
95x5
135x3x5
Muscle Clean
haven't cleaned in a while so I'm feeling my way back to good technique
45x10
95x5
135x3x5
Dip
15,10,10
incline Crunch
3x10
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6-23-2010
Warmup on bike
Squat
45x2x10
95x10
135x5
185x3
225x1
275x3x5
BP
45x10
95x5
135x3
165x1
195x3x5
DL
135x5
225x3
315x1
375x5
Pullup
3x5
Sidebend
75x3x10
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6-25-2010
warm up bike
Squat
45x2x10
95x5
135x5
185x3
225x1
285x3x5
Mil press
45x10
95x5
145x5,5,3
muscle Clean
145x3x5
Incline Crunch
3x10
Dip
14,10,10,6
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Couldn't get to the gym yesterday-so T, Ths, Sat this week
6-29-2010
Warm up bike
Squat
45x2x10
95x5
135x3
185x1
225x1
295x3x5
BP
45x10
95x5
135x3
205x3x5
DL
225x3
315x1
385x5
Chin up
8,6,4
Side Bend
80x3x10
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7-1-2010
warm up bike
squat
45x2x10
95x5
135x3
185x1
225x1
255x1
305x5
Mil press
45x10
95x5
145x5
Muscle clean
155x5
Dip
10
Incline crunch
10
Did not feel recovered from Tuesday. Planning my next move
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