Scantence's Log

[scantence]

Hey guys,
I live in Australia and today was my first day of my SS beginner routine. I watched MarkRip's dvd series on the squat, deadlift, bench, press & powerclean. Also I've skimmed parts of his SS book.

Personal stats:
height: 183
weight: 73kg
sport: volleyball

Goals after 6 weeks:
- hopefully gain 3-5 kgs
- complete 3 workouts/week for the 6 wks following SS
- increase my jump and shoulder power for a weeklong vball tournament at the end of the year
- squat 1.5xBW for 3sets of 5 i.e. ~110kg
- deadlift 2xBW for 1set of 5 i.e. 146kg (I dont see this happening for a while)
- bench BW for 3sets of 5 i.e 73kg
- OH press 75% of BW 3 sets of 5 i.e 55kg

19/7
Squat
Bar x5
60kg x5
90 x5
100 x5 x 3
will definitely increase weight next time,

OH press:
Bar x5
30 x5
40 x5
45 x 4
45 x3
will stick with 45kg until i can crank out the 3 work sets

chin ups (BW, full ROM, 2s up/down)
set1: 10, set2: 10, Set3: 8, set4: 5
on set 4 I jumped up to the bar then slowly lowered myself down

3 sets of 1 minute planks
3 sets of 7 reps leg raises

looking forward to my next workout

[scantence]

didnt train from last workout till 1st of Aug, monday (2 days ago) due to university semester starting.

Monday- work sets
Squat- 90kg
Bench press- 65kg
Chin Ups: 10, 8, 4

Core bridges 1 min x 3 sets , 30 seconds rest

Wednesday- worksets
Squat- 100kg
OHpress: 40kg
Chin ups: 10, 10, 6

core bridges 1min x3, 30secs rest

today i was also in a bodybuilding mood after squats i did DB pullovers (17kgx15reps), Dips (10, 10, 5), Flat DB Flyes (10kg x 3 x 10), skull crushers superset with CG bench (im going to replace this with barbell pullovers that rippetoe describes in a vid)

weight: 74.3 kg
looking forward to friday,

[scantence]

5 of aug.

didnt get much sleep, went out last night till late

worksets:
squat- 105 kg
Bench- 70kg, 60, 60- i found that when taking the bar out of the rack ( i dont workout with a partner sometimes) it hurt my left elbow when i had my eyes on the side of the bar closer to my feet, but then i tried it with my eyes on the other side after my first set and i didnt feel any pain at all, but i kept the weight at 60kg, just not to aggravate/do damage to my elbow
deadlift- 110kg- first time i've deadlift in about 3-4weeks, was a hard set of 5

chin ups: 10, 7, 4 - average performance

other:
core bridges, 1min 5secs x3, 30 secs rest
T-bar row
bicep curls

will be sleeping much more for the next 5 weeks

[scantence]

8/8

squat 100kg- no real reason why i didnt do 105, just didnt feel like it, will do 105 on wed, then 110 on fri
oh press- 50kg, 3reps, 45kg 5x2, probably going to do 47.5kg next time,
chin ups- 10, 9, 6- want to get to 10x3

other exercises: side raises, upright row, front raise,
core bridges 1min x3 , 30s rest
oblique bridges 30s each side x3 times