WRH's SS Training Log

[WRH]

Age: 28
Height: 5'10"
Sex: Male
Weight: 220 lbs
Body fat: 26%

I've started the program before but failed to eat and rest properly. This is my attempt to remedy that and do the program right. I'll be eating plenty of meat, eggs, vegetables, as well as some nuts and fruit. I'm aiming for 3500 calories to start.

I won't bother listing warmup sets, just know I go by the book. All weights are in pounds.

Day One
Tues, Apr 10-12
Squat-115x5x3
Press- 65x5x3
Deadlift- 155x5

After warming up, I worked up to these weights, but kept it conservative.

[WRH]

Day Two
Thurs, Apr 12-12
Squat- 125x5x3
Bench Press- 115x5x3
Power Clean- 95x3x5

[WRH]

Day Three
Sat, Apr 14-12
Squat- 135x5x3
Press- 75x5x3
Deadlift- 175x5

[WRH]

Day Four
Tues, Apr 17-12
Squat- 145x5x3
Bench Press- 125x5x3
Power Clean- 100x3x3 - 85x3x2

Power Clean was bad. I was definitely using my arms to pull it up to the rack position. It would seem that I started about ten pounds too heavy. I will use 85 again next time.

[WRH]

Day Five
Thurs, Apr 19-12
Squat- 155x5x3
Press- 80x5x3
Deadlift- 190x5

[WRH]

Day Six
Sat, Apr 21-12
Squat- 165x5x3
Bench Press- 130x5x3
Power Clean- 85x3x5

I will switch to 5 pound increments on the Squat now, as these felt a little sloppy. I have to slow the descent a bit and focus on maintaining tightness. The Bench Press felt easy and the Power Clean was much better.

[WRH]

Day Seven
Tues, Apr 24-12
Squat- 170x5x3
Press- 85x5x3
Deadlift- 205x5

[WRH]

Day Eight
Thurs, Apr 26-12
Squat- 175x5x3
Bench Press- 135x5x3
Power Clean- 90x3x5

I felt my back round a little on the third rep of the first set of Squats. I tightened up for the next rep and the rest of them seemed fine. I have a tough time getting focused on the first set, I will have to work on this in the future. I would also like to record my squats soon. I'll have to check with my gym about their no camera policy.

[WRH]

Day Nine
Sat, Apr 28-12
Squat- 180x5x3
Press- 90/5,3,4
Deaflift- 220x5

The Press was pretty disappointing. I'm not sure if it's due to lack of rest or just not being used to the 3rd edition press style. It's frustrating because 85 pounds went so smoothly.

[WRH]

Day Ten
May 01-12
Squat- 185x5x3
Bench Press- 140x5x3
Power Clean- 95x3x5

I have mixed feelings about this one. I had around three hours of sleep last night (my three year old was up with nightmares all night), so energy was extremely low. However, everything felt pretty good. Squats felt solid, I hit the groove on the Bench and Power Cleans were much better than before.