3PU's SS Training Log

[3PU]

I've been doing a lot of reading here and not a lot of writing--so this intro to my log is my first post. I've learned a lot by hanging around and I hope I can start applying it.

I'm getting over some tendinitis in my left wrist. I've been wearing a brace for a month and I'm near the end of my naproxen. It feels a lot better, just the occasional twinge when I rotate.


STATS
Age: 41
Height: 6'
Weight 230lbs
bf%: approx. 24%


WARMUP
40 min. hike through hills with dogs, barn chores (climbing to loft, throwing hay, farmer's walk with heavy buckets, mucking out stalls, pulling sleds of manure, moving heavy tubs of water, etc.)


SESSION #1
WORKOUT A

SQUAT
45x5x2
50x5x1
80x3x1
105x2x1
135x5x3

BENCH
45x5x2
65x5x1
90x3x1
120x2x1
135x5x3

DEADLIFT
70x5x2
110x3x1
155x2x1
185x5x1


NOTES
First time squatting with Converse--I like them. No problems today, everything went smoothly.


RECOVERY
Food: 3 cups coffee with cream, fried tomato, 4 boiled new potatoes, .25 lb Canadian Bacon, 3 fried eggs (from my chickens), 1.5 banana, 1 cup blueberries, 1 litre whole milk, 1 tbsp peanut butter, 1 scoop whey protein, roast beef sandwich (0.5lb home-cooked roast, 2 slices whole-grain bread, lime and honey mustard), .25 cup raspberries, bbq pacific salmon, 1tbsp real maple syrup, 1 cup green beans (from my garden), 2 cans Guinness
Previous Night's Sleep: 6 hours (broken)
Animal outside at chicken coop at 4am made chickens go crazy which woke dogs who then barked and woke me up. Went outside and there was a medium-sized animal pulling on the farm fence. Took off into the treeline when he heard me coming. Took a while to get back to sleep.

[Mr.City]

You have a chicken coup and drink Guinness? Awesome

[misspelledgeoff]

I predict greatness for this one.

You have a chicken coup and drink Guinness? Awesome

[pyrosis]

Hey man, just stopping in! You sound like a pretty self sufficient dude! Where do you live? I wish I had chickens!

[3PU]

You have a chicken coup and drink Guinness? Awesome

I predict greatness for this one.

Thanks guys! This is my goal:

http://www.wcgardenrail.com/guinness-strength.jpg

Hey man, just stopping in! You sound like a pretty self sufficient dude! Where do you live? I wish I had chickens!

I live in Ontario near Algonquin Park (our big National Park). The area is called Hastings Highlands. I try to be self-sufficient, it's a learning process. I grew up pretty comfortable in the suburbs.
The chickens are really easy. Mine go free range all day and they put themselves to bed at night. All I have to do is let them out, give them some feed and some oyster shell, and fresh water and they're set for the day. I have a rooster too and he keeps an eye on them.
We just raised chicks from day-olds but that's a lot more work. They're a nicer looking breed and their beaks aren't clipped.

[3PU]

I forgot...


RECOVERY
Food: 1 cup coffee with cream, .36 lb Canadian Bacon, 3 fried eggs (from my chickens), 0.5 banana, 1 cup blueberries, 1.5 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 cup of tea with milk, 1 peach, 2 wing steaks on bbq, chimichura sauce, marble cheddar, boiled head of broccoli, 1 can Guinness
Previous Night's Sleep: 7 hours (broken once)

[3PU]

Missed workout yesterday. Worked 530-7 then had company. Just took it as extra rest.

RECOVERY
Food: 3 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 peach, 5 pork tenderloin medallions with raspberry chipotle salsa, corn on the cob, tomato, goat cheese, basil, 1 Guinness, 1 oz Jameson's, 10 strawberries
Previous Night's Sleep: 7 hours (broken once)


Back at it today:
WARMUP
40 min. hike through hills with dogs, barn chores

SESSION #2
WORKOUT B

SQUAT
140x5x3

PRESS
95x5x3

CLEAN
95x3x5

NOTES
Think I may have re-injured my wrist--we'll see tomorrow. Wrist was painful and swollen after cleans today.

RECOVERY
Food: 2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 peach, 2 Moosehead, 2 huge fajitas with grass-fed beef, peppers, cheese, sour cream
Previous Night's Sleep: 7 hours (broken once)

edited to add:
just checked nutritional info--
Calories=4,026
fat 221g
carb 213g
prot 250g

[3PU]

NOTES
Wrist doesn't actually feel too bad today despite the cleans yesterday. 5 hours of brush-cutting and grass mowing for recovery.

RECOVERY
Food: 2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 peach, 2 Moosehead, 1 Faxe 10% Strong Beer, 1 Newcastle Brown Ale, 2oz Jameson's, 2 huge fajitas with grass-fed beef, peppers, cheese, sour cream
Previous Night's Sleep: 8 hours (broken once)

Looking forward to deadlift tomorrow...

[3PU]

WARMUP
40 min. hike through hills with dogs, barn chores

SESSION #3
WORKOUT A

SQUAT
145x5x3

BENCH
140x5x3

DEADLIFT
195x5x1


NOTES
Wrist felt pretty good today--I'm surprised because it was really acting up after the cleans. Feels even better than before now so go figure. No problems today, weights went up without a hitch. Slight noise from right knee while descending in squat. Like a cat playing with a plastic bag under a blanket or something. Little pain in centre of kneecap later in the day but it didn't affect the squat. I've worked now for 19 days straight with no day off. Looking forward to Sunday!

RECOVERY
Food: 2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, goat cheese, red pepper), some cherries and strawberries, 1 Faxe 10% Strong Beer, 1 Newcastle Brown Ale, half a Rainbow Trout on the bbq, camembert with apples and pecans, cup of green beans from the garden, tomato, basil, cucumber, goat cheese, half a corn on the cob
Previous Night's Sleep: 6 hours (broken once)

[3PU]

NOTES
Lost a half inch off waist this week but gained about three pounds. Great progress. Just followed simple instruction from SS and from 70s Big: Ate a lot of protein, didn't overdo milk because of high bodyfat, and otherwise ate mostly paleo. I feel like I'm eating pretty clean (except for today's Quarter Pounder due to a timing crunch) and I completely removed sugar from diet (except for 2 tbsp maple syrup with salmon). Maybe drank too much beer but I like beer.
Tomorrow is first day off from work in 21 days--a big relief. I also double my chicken flock next monday!
Ordered both books and DVD, should arrive this coming week. Great service at getstrong-dot-ca (Canadian distributor) after I screwed something up in my order they were helpful in rectifying it AND had my stuff in the mail within hours of placing order. Nice.

RECOVERY
Food:2 cups coffee with milk, fried tomato, .36 lb Canadian Bacon, 3 fried eggs, 1.5 banana, 1 cup blueberries, 1.5 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef sandwich (0.5lb home-cooked roast, 2 slices whole-grain bread, butter), bbq atlantic salmon and maple sausage, 1tbsp real maple syrup, mashed potatoes with corn, tomato, basil, and feta, 2 bottles of Moosehead
Sleep 2 nights ago: 7 hours

Food:2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 1 maple sausage, 1.5 banana, 1 cup blueberries, 1 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, quarter pounder, half pound ground grass-fed beef, mashed potatoes with corn, 1 cup green beans, 4 oz Jamesons
Previous night's sleep: 7 hours