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SPSP's Training Log
SPSP's Training Log
Goals:
1. not to be weak
3. 200/300/400/500
3. not get injured while doing this
4. body weight Press for reps
Age: 38
Height: 5'11 (180cm)
Weight: 225 (102kg)
After TOO many years of f*ing around with infrequent squatting and not trying to pull progressively heavier shit from the floor I found Coach Rip's books and this forum. I KNEW instantly that Rip's stuff was gold! As they say: since then I never looked back.
So, I started doing SS about 7/2011. At that time (before SS) my stats were something like:
Squat 5 x 100kg (220lbs) ('ok' form to parallel but not Rip's style)
Bench 5 x 100kg (220lbs)
DL ~ 5 x 125-130kg (weak trunk/back, semi-bad form)
I didn't PRESS really, just did some BNP's or Push presses from time to time
PClean? when I started I was able to Pclean maybe 80kg. In my 20's I power cleaned maybe 90kg (200lbs) for two. So I had some background & technique to start with cleans.
before SS BW was 90kg (200lbs)
After 14 month or so my stats were (9/2012)
Squat - 3 x 155kg (~342lbs) & 5 x 150 (~330lbs)
Bench - 3 x 120kg (~265lbs)
Press - 3 x 67,5kg (~149lbs)
Deadlift - 3 x 170kg (~375lbs)
PClean - 10 sets x 1 rep x 101,5 (~223,5lbs) & 1
My current template
H-L-M (Starr/Madcow style) for Squats
TM or VLI for Bench, Press
I guess TM-HML hybrid for Pulls
Usually like this
WED
Squat 1 x 5 ramped + 1x 8-12 for backoff (Heavy)
bench 5 x 5 (Vol)
PClean 10-15 x 1 or 5-7 x 2 (vol) (or RDL's 3 x 5-10)
FRI
Squat 2 x 5 (light)
Press 3 x 3-5
PowerShrugs 1x5-8 or Snatch
Chins 30 reps total
SUN
Squat 1 x 3 ramped + 1x 8-12 for backoff (medium)
Bench 1x5 / 3x2 / 5x1 or something similar (intensity)
DL 1 x 2-5 or 5 x 1 and maybe SLDL for backoff
Last edited by SPSP; 10-03-2012 at 02:15 AM.
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Wednesday, 09/26/12
Squat (kg's) - Heavy
5x60kg, 5x77,5kg, 5x95kg, 5x112,5kg, 2x132,5kg, 5x150kg(*PR), 5x132,5kg + 10x112,5kg
Bench - TM volume
5x60kg, 3x75kg, 2x85kg, 5x5x97,5kg
Power Clean - TM volume
3x60kg, 2x80kg, 1x90kg, 1x95kg, 10x1x101,5kg (*PR)
Poor sleeping last night. Two big mugs of coffee before gym as usual. It was fight after squats. Almost pussy'd out after bench. But didn't!
Hamstrings were really sore from previous training and also there is still a little cramp in my left hamstring (more near proximal end?). I could feel it in last rep with 150kg and for few secons after the set...
Well, two PR's. Still progressing. Shouldn't complain.
Last edited by SPSP; 09-27-2012 at 04:55 AM.
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Friday, 09/28/12
Squat (kg's) - light
5x60kg, 5x77,5kg, 5x95kg, 2x5x112,5kg
Press
10x20kg, 5x40kg, 3x50kg, 1x60kg, 3x3x69kg(*PR)
Power Shrug - TM volume
8x60kg, 6x90kg, 6x110kg, 5x130kg, 5x150kg, 5x170kg, 5x190kg
backoff db-shrug 15x35kg (with 3 sec static hold)
Chins/bw 9/7/6/5
superset with calfs 3x14-17
curls 2x10
Two big mugs of coffee before gym. Presses felt nice and strong.
Hamstrings were ok, still a little bit stiff though.
I'm not so sure about Power Shrugs. It would be nice to have big yoke and PShrugs are definitely working but I think they are fucking my t-spine and lower back
Last edited by SPSP; 10-03-2012 at 02:38 AM.
Reason: typo
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Sunday, 09/30/12
No training today because of family commitments.
Damn, it feels bad to miss scheduled training!
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Tuesday, 10/02/12
I decided to go with upper/lower split this week to catch up my normal schedule
Bench - TM volume
5x60kg, 3x80kg, 2x90kg, 4x5x97,5kg (~215lbs)
Press
10x20kg, 3x8x50kg (110lbs)
Chins/bw 9/7/6/5
superset with
Dumbbell Triceps Extension 3x10
curls 3x10
What the hell!? Hamstrings are still stiff?? Well, I'll squat them open tomorrow.
Lazy bastard with Dumbbell Triceps Extension. I should've done LTE's Rip style.
Poor eating today.
Last edited by SPSP; 10-04-2012 at 01:17 AM.
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Wednesday, 10/03/12
Squat
10xbar, 5x60kg, 5x80kg, 5x95kg, 5x115kg, 2x132,5kg, 4x152,5kg(*PR), 5x132,5kg + 10x115kg
Power Clean
3x60kg, 2x80kg, 2x90kg, 1x95kg, 10x1x102,5kg (*PR)
45 sec. rest between reps
+ Speed DL 5x1x102,5kg (just playing with these)
30 sec. rest between reps
Again, when squatting right hamstring was tight. Not a good feeling so I racked it after 4th rep. Well, still squat and clean PR.
Last edited by SPSP; 10-05-2012 at 06:07 AM.
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Saturday, 10/06/12
Bench -
5x60kg, 3x80kg, 2x90kg, 2x100kg, 4x110kg (I was aiming for 5-6 reps), backoff 5x100kg
Press
8x20kg, 5x40, 2x50, 1x60, 1x67,5kg, 10x50kg
LTE 10/9/8 x40kg
superset with
curls 3x10
I was out of it. I thought I could PR on bench with 110kg but it was feeling like 115kg. I think I lost my groove this week's because split template / odd schedule. Everythigh else went pretty much downhill after bench... also I tried to press without my lifting shoes... wearing cushioned sneakers. It was a bad joke!
Last edited by SPSP; 10-08-2012 at 05:28 AM.
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Sunday, 10/07/12
This week's sad journey continues...
Sunday, 10/07/12
Squat
10xbar, 5x60kg, 5x80kg, 5x97,5kg, 5x117,5kg, 1x132,5kg, 1x157,5kg(*PR), 3x132,5kg + 8x117,5kg
DL
5x60kg, 3x90kg, 2x110kg, 2x130kg (doh), 1x150kg, 1x167,5kg (I was aiming for PR 4-5 reps) + backoff 7x130kg
Lat Pull 3x10
super set with
back ext 45deg 3x15
Cable row 1x 15
I was COMPLETELY out of it. Squat with 157,5kg felt like it's gonna crush me. I also felt some weird pain in my hip but it was gone after deadlift. Squat was still a PR (sad) but I was after 3 reps. Also, my last DL two weeks ago was nice hard 5x165kg and now it was a ugly fight to lift 1x167,5 (PR is 3x170 maybe a month ago).
Fuck this week! Only good thing was that my right hamstring didn't feel so tight anymore.
Last edited by SPSP; 10-08-2012 at 05:55 AM.
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Wednesday, 10/10/12
Wednesday, 10/10/12
Squat (Heavy - ramped 5)
10xbar, 5xbar, 5x60kg, 5x80kg, 5x95kg, 5x115kg, 2x132,5kg, 4x152,5kg(i'm a pussy!), 5x132,5kg + 8x115kg
Bench - TM volume
5x60kg, 3x80kg, 5x97,5kg, 4x5x95kg
Power Clean
3x60kg, 2x80kg, 2x90kg, 1x95kg, 3x1x104kg (*PR)
60 sec. rest between reps
+ Speed DL 10x1x104kg (too tired or lazy to do Pclean)
30 sec. rest between reps
Squat...I'm a pussy so I racked it after 4th rep, again. Got to sleep and eat more! Right hamstring seems to be ok.
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Friday, 10/12/12
Friday, 10/12/12
Squat (kg's) - light
5x60kg, 5x77,5kg, 5x95kg, 2x5x115kg
Press
10x20kg, 5x40kg, 3x50kg, 1x60kg, 2x70kg(*PR), 1x70kg, 5x60kg, 5x60kg
(I was aiming for 3x3x70kg)
Chins/bw 9/7/5 + Lat Pull 10x something
superset with calfs 20+15
Everything felt heavy. I've lost my groove. I need to eat & sleep. I need to gain 10lbs.
Last edited by SPSP; 10-16-2012 at 12:39 AM.
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