I Want to be a Real Rugger

[ButterFinger]

Just a little background, I am a 20 year old college student and a member of my school's women's rugby team. I am a decent player, but need to be much bigger and stronger to really excel at this sport. So I'm starting SS.

I have only done five workouts, so far, and my numbers (in lbs) are:

Squat: 125 - 145
OHP: 50 - 60
Bench Press: 75 - 80
Deadlift: 150 - 170
Height: 5'4"
Weight: 150.2 - 155.2

A couple of quick questions:

1. Based on my numbers, am I progressing the way I should be?

2. I have been going up in 5 lb increments with everything, but should I try 10 lb jumps with my deadlift? I did SS for a while before and went up by 10 lb increments in my deadlift until I stopped DTP once the regular season started. My max then was 185.

[FKYT]

1. Everything looks fine so far, though it's only been a few workouts.

2. You can go up in larger increments in the squat and deadlift at first. 10 lbs per session sounds fine. Eventually you'll have to go up in smaller jumps on your presses.

[ButterFinger]

11 February 2012 (Saturday)

Started with an abbreviated warm-up on the bike (5 minutes at medium intensity) followed by a series of dynamic stretches.

Squat: [45 x 5, 65 x 5, 85 x 5, 105 x 4, 120 x 2, 125 x 1]
150 x 5 x 3 These all went up without a problem.

Bench Press: [45 x 5, 45 x 2, 65 x 5, 70 x 2]
85 x 5 x 3 These were pretty easy as well.

Deadlift: [135 x 5, 135 x 2]
180 x 5 x 1

I went up by 10 lbs this time around on the deadlift, to see if I still have any 10 lb jumps left in me. Went by without much effort. I had to reset after every single rep, but did not pause for more than 3 seconds between successive reps. I will try to increase my squat by 10 lb the next time, too. It may or may not work, but we will see.

weight: 157.0

[ButterFinger]

And thanks for the advice, FKYT.

[Jsutt]

You've got a strong squat considering you're just starting out, well done.

[Slatts]

Hey kid, don't rush things. You're doing just fine if you're doing the program. Persistence and discipline always rules the day.

[ButterFinger]

14 February 2012 (Tuesday)

Started with a warm-up on the exercise bike at medium intensity then followed this up with static stretches.

Squat: [45 x 5, 65 x 5, 85 x 5, 105 x 4, 120 x 2, 125 x 1]
155 x 5 x 3* These felt really good. I will attribute that to me using dress shoes instead of tennis shoes this time (I know, I know, tennis shoes are bad, but I'm shopping around for weightlifting shoes now.)

OHP: [45 x 5, 45 x 2, 50 x 2]
65 x 5 x 3 I was a little worried about these after the first set. It felt incredibly hard, but the following two sets went up easily in comparison. I will go for 70 next time around, but it will be time to microload soon.

Deadlift: [135 x 5, 135 x 2]
190 x 5 x 1 These felt even easier than last workouts 180. The 10 lb jumps for the deadlift are working out well so far. Going to ride them out as long as possible. I also started doing my deadlifts in just socks. It feels so much better than any shoes I've worn so far.

*Big deal for a couple reasons. 1. This is where I failed the last time I did SS. 2. I weighed in at 154.4 pounds today so this is officially a bodyweight squat.

Can't wait for Thursday.

[ButterFinger]

16 February 2012 (Thursday)

I've never been so excited to get to the gym. Had a bit of a stressful day and an hour and a half of lifting definitely made me feel better.

I warmed-up with a 10-minute ride on an exercise bike at a little bit lower intensity than usual. Today I needed the repetitive motion to get my head into my workout more than I needed the challenge. Followed that up with stretching.

Squat: [45 x 5, 65 x 5, 85 x 5, 105 x 4, 125 x 2]
160 x 5 x 3 I considered going for 165 here, but I don't see the point. I am just happy to be putting some separation between my squat and my deadlift.

Bench Press: [45 x 5, 45 x 2, 65 x 5, 70 x 4]
90 x 5 x 3 These felt amazing. This was the first time I have ever reset my Valsalva after each rep. I love it. I feel like I'm getting more out of the reps. When I was 30 pounds lighter and two years younger, I was excited to bench 100 for one rep. I can't wait until I can hit that for both multiple reps and multiple sets. Just a few more days.

Deadlift: [135 x 5, 135 x 2]
200 x 5 x 1 I have been getting lazy with the warm-ups for my deadlift. This warm-up scheme was good for two weeks ago, but I need to tweak it a little. And even though I got all the reps of my workset in, I felt my back rounding a little on the last rep. If it happens next workout I will consider going up in smaller increments. I think it was more of a focus issue than anything though.

Weight: 157.0

[ButterFinger]

20 February 2012 (Monday)

Took a few days off because I was sick. Maybe I shouldn't have because Monday proved to be a day of (relative) failures.

Squat: [45 x 5, 65 x 5, 85 x 5, 105 x 4, 120 x 2, 125 x 1]--> I'm going to start my warm-ups at 65 x 5 from now on. The bar alone is too awkward.
165 x 5 x 3

OHP: [45 x 5, 45 x 2, 55 x 2]
67.5 x 5 x 1* I tried 70 knowing that, if I did manage 70, I would immediately have to start microloading. Failed at 70 so started over at 67.5 lb. Got through the 1st set then failed on 4th rep of 2nd set. I will try this weight again next time.

Deadlift: [135 x 5, 135 x 2]
205 x 5 x 1* I attempted 210, but failed on 3rd rep so I went down to 205 and got all five reps in. I guess I have exhausted the 10lb jumps at this point. It is also taking longer for my lower back to recover from these than from previous workouts, so it may be time to add in power cleans, too.

Weight: 158.2

[ButterFinger]

22 February 2012 (Wednesday)

No bike warm-up today. ALL the bikes, treadmills, stairclimbers, etc. were taken and the track team and frisbee teams were using the track so I just did two to three times the amount of stretching I normally do.

Squat: [65 x 5, 85 x 5, 105 x 5, 120 x 3, 130 x 1]
170 x 5 x 3

Bench Press: [45 x 5, 65 x 5, 75 x 3]
95 x 5 x 3 Great thing, saw another girl in the gym doing squats and bench pressing. I didn't watch to see how much was on the bar or how her form was, but I'm not used to seeing too many people squat in my school gym, despite us having three power racks and a platform.

Power Clean: [65 x ?, worked on form until I thought I had it down well enough.]
75 x 5 x 3 I got all of these in, but felt like I could of done more at the end. I can't remember exactly how I am supposed to program these so I will lok back over my book.

Weight: 158.0 Has been staying pretty stagnant because I haven't been eating as much as usual or drinking milk. Definitely felt it this workout, and will be back on my 1/2 GOMAD asap.