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Steph's log
Just started SS program
All weights are in pounds
Sat Dec 11 2010
Squat
warm- up
5x5 45
1x5 65
1x5 85
work set
3x5 100
Press
warm up
5x5 45lbs
work set
1x5 65 too heavy
2x5 55
Deadlift
warm up
3x5 65
1x5 105
work set
1x5 150 too heavy, stopped after 4th rep for a min, then completed last rep
Mon Dec 13, 2010
Squat
warm up
5x5 45
1x5 65
1x5 85
work set
3x5 105
Bench press
warm up
5x5 45
work set
3x5 65
Power clean
5x3 50
Wed Dec 15, 2010
Squat
warm up
5x5 45
1x5 65
1x5 85
work set
3x5 110
Press
warm up
5x5 45
work set
3x5 57
Deadlift
warm up
3x5 65
1x5 105
work set
1x5 145
drank half gallon of milk each day wed 15th -friday 17th
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Congrats on getting started and welcome to the forums .
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welcome to SS-I just started logging a couple weeks ago.
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awesome, another woman! hard to find around here.
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Sunday Dec 19, 2010
Squat
warm up
5x5 45
1x5 65
1x3 85
1x1 105
work set
3x5 115
Bench press
warm up
5x5 45
work set
3x5 70
Power clean
warm up
5x3 60
work set
5x3 70
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Tue Dec 21, 2010
Squat
warm up
5x5 45
1x5 65
1x5 85
work set
3x5 120
Press
warm up
5x5 45
work set
3x5 60
Deadlift
warm up
3x5 65
1x3 85
1x3 105
work set
1x5 150
Drank a gallon of milk sunday, monday and today
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Thursday Dec 23, 2010
Squat
warm up
5x5 45
1x5 65
1x5 85
1x3 105
1x1 115
work set
3x5 125
Bench press
warm up
3x5 45
1x5 65
work set
3x5 75
Power clean
warm up
4x3 60
work set
5x3 80
A couple of times on the power cleans I felt like I was slamming the bar into my chest, can't be good.
I have been having this mid to lower back annoyance, not real pain, hardly enough to even mention but it could mean I'm doing something wrong. Has anyone experienced this in their early lifting? I feel it when I'm not training but tonight I noticed it after the squats. probably nothing
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You do indeed have a log! I responded to your shoe question in the other thread. Just a note, people are more than happy to answer any specific questions you may have regarding your workout (shoes, other gear, etc.) posted in your log. You are welcome to post in the other sections of the forums as well.
The SS program is an excellent program and its awesome to see you found it and are following it. I would suggest only one thing from reviewing your log thus far. You are doing a large number of warm-up sets and at only slightly lower weights than your worksets. This may not impinge on your progress now, but down the road when the weight gets significantly heavier, you will pre-exhaust yourself and not be able to invest as much into your worksets.
I would recommend a similar warm-up for your "biggest" exercises:
1x5 - around 20% of your workset
1x4 - 40% of your workset
1x3 - 60% of your workset
1x2 - 80% of your workset
I realize that you may be unable to go so low as the bar may be at 60% of your workset, but try holding a plate against your chest, or a dumbell for Squats, etc. With my girlfriend (who is also doing the program), I had her warmup using the plates. So for Squat, if she is Squatting 60lbs, she'd warm-up with no weight for 5; a 15lb plate for 4; 30lb plate for 3; and the bar for 2. The only thing this didn't work out for was Deadlift, in which case she only uses the bar.
Regarding the lower back twinge. It is highly possible that your lower back muscles are sore from having to handle this new load (the lifted weights). I know myself, and many other lifters during the SS program have experience a lot of lower back soreness because your back muscles are trying to catch up with the load imposed on your frame. If this is the case, it will pass. I personally noted lower back soreness also just recently because I was trying to use Low Bar Squat form with the bar in a High Bar Squat position. In essence, I was squatting but putting more strain on my lower back than I should have. Double check your bar position and keep a mental cue while squatting to keep your lower back in extension throughout.
Hope that helps and good luck!
Last edited by Zee-man; 12-27-2010 at 01:16 PM.
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Hey Steph,
Where did you order your shoes from? What size shoe do you normally wear in regular shoes? Just wondering-I'd like to get a pair but hesitate with size not fitting and then having to pay to have them returned and shipped again.
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