Jay's SS Training Log

[Joseph Yusko]

This is SS training Log in my quest to get fit and strong and chronicle my progress. I am a 22 year old male, 5' 6" and 227lb. currently and a month into the program. I am to use a paleo modeled diet and barbell training to improve. I started the Program 10/10/2013 and i am now finishing my fourth week of the program. I have been logging my work since the 3rd week and aim to keep upto date from here on out. So far...

Tuesday, 10/29/13
Squat: 45x5x2, 95x5x1, 135x5x1, 175x5x3.
Bench: 45x5x2, 65x5x1, 95x5x1, 135x5x1.
Deadlift: 65x5x1, 155x5x1, 225x5x1
Assisted Chin-up: -130x5x5

Thursday, 10/31/13
Squat: 45x5x2, 95x5x1, 135x5x1, 175x5x3.
Bench: 45x5x2, 65x5x1, 95x5x1, 115x5x1, 135x5x1, 135x2x1
Deadlift: 65x5x1, 105x5x1, 155x5x1, 205x5x1, 245x3x1
Assisted Chin-up: -130x5x2, -110x5x1

Sunday 11/3/13
Squat: 45x5x2, 95x5x1, 135x5x1, 155x5x3
Bench: 45x5x2, 65x5x1, 95x5x1, 115x5x1, 135x5x2
Deadlift: 65x5x1, 105x5x1, 155x5x1, 205x5x1, 245x3x1
Assisted Chin-up: -130x5x2, -110x5x2

Tuesday, 11/5/13
Squat: 45x5x2, 95x5x1, 135x5x1, 155x5x1, 175x5x3
Bench: 45x5x2, 65x5x1, 95x5x1, 115x5x1, 135x5x2
Deadlift: 65x5x1, 155x5x1, , 245x5x1
45 min. Swim

Thursday, 11/7/13
Learned Press Form, Full lift Moved to Friday.
Press:45x5x4, 55x5x2

[Joseph Yusko]

Friday, 11/8/13
Squat: 45x5x2, 95x5x1, 135x5x1, 185x5x3
Press: 45x5x2, 65x5x3
Deadlift: 65x5x1, 155x5x1, 205x5x1, 260x5x1
Assisted Chin-up: -130x5x2, -110x5x2, -90x5x3,

[Nicholas Racculia]

Jay,

Keep up the good work!

Was the deload on 11/3 for form?

Remember the name of the game is linear progression...so make sure the deadlifts are creeping in mostly linear fashion. What would be the first derivative of such a program??

We can work on power cleans next time I see you.

[Joseph Yusko]

Dr. Racculia,

Yes, the deload on 11/3 was for form. I was not hitting depth and was leaning forward.
I will really work on keeping the deadlifts progressing linearly. I was having grip strength issue with this, but it seems to be improving over time and is much less of an issue now.
The first deviation of a linear progression would be to not progress or progress, but without any sense behind it. Like, eh, why not try 150 today?

[Joseph Yusko]

Sunday, 11/10/2013

Squat: 45x5x2, 95x5x1, 135x5x1, 155x5x1, 175x5x1, 200x5x1
Deadlift: 65x5x1, 155x5x1, 245x5x1, 270x5x1
Benchpress: 45x5x2, 95x5x1, 135x5x2, 140x5xx2, 140x3x1
Assisted Chin-up: -130x5x2, -110x5x1, -90x5x2, -80x5x2

[Joseph Yusko]

Wednesday, 11/13/13
Squat: 45x5x2, 95x5x1, 135x5x1, 185x5x1, 210x5x3
Press: 45x5x2, 65x5x1, 75x5x3
Deadlift: 65x5x1, 155x5x1, 245x5x1, 285x3x1

Friday, 11/15/13
Squat: 45x5x2, 95x5x1, 135x5x1, 185x5x1, 210x5x2, 220x5x1
Press: 45x5x2, 55x5x1, 65x5x1, 75x5x3
Deadlift: 65x5x1, 135x5x1, 245x5x1, 285x5x1

[MadMethod]

Killer progress! Watching this thread. Looks like we're on a similar track. Well, I hope so anyway: I'm a few weeks behind you and I'll be stoked to keep making progress like that.

[Joseph Yusko]

Sunday, 11/17/13
Squat: 45x5x2, 95x5x1, 135x5x1, 185x5x1, 205x5x1, 230x5x3
BenchPress: 45x5x2, 95x5x1, 115x5x1, 135x5x1, 140x5x2, 140x3x1
Deadlift: 65x5x1, 155x5x1, 245x5x1, 300x5x1
Chin-up: -130x5x1, -110x5x1, -90x5x1, -70x5x1

[Joseph Yusko]

Thanks! Good Luck on your progress. The biggest thing for me has been making sure to get enough protein everyday or progress dries up and I feel it.

[Nicholas Racculia]

Mad Method,

Yusko is doing great, his form is solid. There is a small but dedicated group here (at Jay's college) who have been supporting (and pushing) each other.

Jay, tell those other kids to start posting their logs. Whattaya say, time to power clean?