drk's log

[drk]

The goal of this log is to keep me accountable. I've tried SS a few times over the past two years, and each time I've done the typical dumb things, like not eating enough, not getting form checks, switching up my training, etc., with the result that I either stall or hurt myself or both, then take a break and lose all my gains. This time my plan is to do things properly. I'm posting videos on the technique forum, got some nutrition advice from Jordan, and the plan is to ride out LP and see where it takes me.

Stats as of 14 Oct 2013:

Age: 35, male
Weight: 166.5 lbs, 17-18% bodyfat
Starting calories: 3150 kcal/day, titrating up 150 kcal/week till I'm gaining 1 lb/week
Starting macros: 225/325/105 p/c/f
Current lifts (Oct 14, 2013, in lbs, sets across): squat 205, bench 175, press 90, deadlift 245
Personal best: squat 265, bench 185, press 125, deadlift 295, power clean 115
Goals in 2 months (Dec 7, 2013, sets across): squat 300, bench 215, press 130, deadlift 345
Longer-term: squat 405x1 and other lifts proportionate

Oct 14 workout (warmups as in SSBBT, will post form check videos later today)

Squat 205x3x5
Press 90x3x5
Deadlift 245x3x5

[Simon Rest]

how tall are you DRK?

good luck - I'll be watching so dont give up

[drk]

Thanks! I'm 5'7". I appreciate the positive words - nice to know there are people watching so I have no excuses to quit!

[drk]

2013/10/16

Squat 210x3x5
Bench press 180x3x5
Power clean 95x5x3
Chinups BWx3x10

Good workout. I'd forgotten how fun power cleans are. Form on squat and bench was better than previously. The chinups were for fun, as power clean weight is pretty light right now to work on form, but I'll drop them as it gets heavier.

[drk]

2013/10/19

Squat 215x3x5
Press 95x3x5
Deadlift 255x1x5
Hang clean practice 45xlots, 65xlots

Sent from my SGH-I337M using Tapatalk

[Brodie Butland]

Thanks! I'm 5'7". I appreciate the positive words - nice to know there are people watching so I have no excuses to quit!

I'll watch too to keep the heat on. Glad to have you on board. Stick with it and keep your diet dialed in, and that 300 squat will be cake. And as always, you have an army of SS coaches that will be glad to help you out.

[drk]

Thanks Brodie! That's really cool of you to keep an eye out, I really appreciate that. This has been such a great forum so far - I'm realizing now I should have started posting my progress and questions a long time ago, but better late than never!

[drk]

22/10/13

Squat 220x3x5
Bench press 185x3x5
Power clean 100x5x3

Squats felt good - still working on improving hip drive. Bench press was a PR. Form was not so great on some reps, but I made it. Power cleans are still rather ugly. Will post videos of all three later today for feedback.

Bought a new scale. BW this morning read 169.6, three pounds over my last BW reading a week ago. Since the difference could be due to various factors, including the difference in scales, I will continue to increase calories (to 3300, macros 225/340/115), take daily weight measurements, see how I do on this for the next week, then adjust based on the overall trend.

[drk]

24/10/13

Squat 225x3x5
Press 100x3x5
Deadlift 265x1x5

Good workout. Felt a bit sore prior to doing deadlifts (and for much of the past week actually), but felt awesome shortly afterwards, almost as if by magic. I'm wondering now if some of my low back "injuries" were really injuries, and whether I should have kept training through them instead of going to something like Starr Rehab, which I now know is not really what I needed. Perhaps a question to post on the forums.

[drk]

26/10/2013

Squat 230x3x5
Bench press 190x2x5, 190x1x4
Power clean 105x5x3

Bench was a new PR for me - even missing a rep I still felt good about it, because I now have one lift that is back in PR territory. For power cleans, I tried placing the bar on some stacked plates to get the starting height right, and this seemed to help. However, due to the different starting position, my dynamics were different from what I've been doing so far, and I know I still have a lot of work to do. Will have to post a form check video tomorrow to get some more advice.