Nevs' SS Practical Programming Novice Logbook or Test Subject No. 4563129

[Nevs111]

Program: Practical Programming Novice Program (with Powercleans)

Stats: M, 6'3, 86 kg, 24 yrs old.

Location: Sydney

Training Experience: A bit of this and a bit of that. Basically, I haven't followed a strength program since June last year. Before then, there's been cycling, Crossfitting, weights, SS but without the fuel intake, and even some bodweight sessions. In short, the old bod has seen some strength work, but not lately and probably not with nearly enough food involved.

So without further to do...

The Numbers (kg)
Squat 87.5
Bench 72.5
Deadlift 95

Note: this represents Wed in Wk 3 of training

Update 3 months on I'm still pursuing session-to-session linear gains. I'm no longer powercleaning.
5RM are to date: kg (lbs)
Squats 155 (340)
Press 67 (147)
Deadlift 180 (396)
Bench 110 (242)

[Nevs111]

Program: Practical Programming Novice Program (with Powercleans)

Week: 3,3

How good is it when you walk into your local gym and there's literally two other people there and they're both on elliptical machines.

The Numbers (kg)
Squat 90
Press 52.5
Back Ext
Pullups 11,10,9

[Nevs111]

Program: Practical Programming Novice Program (with Powercleans)

Week: 4

The Numbers (kg)
Squat 92.5
Bench 75
Deadlift 95

Squat 95
Press 53.625
Back Ext
Chins 11,12,9

Squat 97.5
Bench 77.5
Deadlift 105

Notes: Feel strong on most of the lifts except the Press this week but that may be do to poor diet the day before/suspect night sleep. I am four kegs heavier than week one though.

[Tiburon]

Keep at it bro

[Nevs111]

Program: Practical Programming Novice Program (with Powercleans)

Week: 5

The Numbers (kg)

Squat 100
Press 55
Back Ext
Pulls 13,13,9

Squat 105
Bench 85
Power Clean 75

Squat 107.5
Press 56.25
Back Ext 3x10
Chins 13,13,12

Notes: Upped the jump weight from 100 to 105 on the squat in 5,1 and 5,2 then back to a regular 2.5 jump in 5,3. Wasn't a problem. Just felt like working harder Did the same with bench and again, no problems.

[Nevs111]

Program: Practical Programming Novice Program (with Powercleans)

Week: 6

The Numbers (kg)

Squat 110
Bench 87.5
Deadlift 120

Squat 112.5
Press 60
Back Ext 3x10
Pulls 13,12,12

Squat 115
Bench 90
Power Clean 80

Notes: Recent tragic events meant I missed last week. It was good to be back in the gym today, especially with something decent to read in between sets. A pretty good, albeit old, article about big-wave charger, Ken Bradshaw. http://www.vanityfair.com/culture/features/2011/02/big-wave-surfer-201102

Basically, the 115 done on 6,3 felt pretty damn heavy. And I got a feeling that I didn't go as deep as I should have. Then thinking that perhaps my hamstrings were weak or something, I went and did some leg curls at a weight that I thought would be heavy (90kg) but wasn't. Maybe that's light, I don't know, it was the first time I've done them.

On reflection however, if the curls were easy and the squats were hard, maybe it wasn't a case of muscular imbalance. Maybe it was a case of me reaching a point in the program where things like not eating enough, not doing the milk everyday is coming to bite me on the ass. Or it could've been the ambitious jump I did in in wk 5.

Either way, I'm chugging down my milk, all 4 litres of it today, and reflecting on the sobering fact that tomorrows squat weight and then the next one and the next one, is going to be heavier than yesterdays.

[Nevs111]

Week: 7,1

The Numbers (kg)

Squat 117.5
Press 62.5 (3,4,3)
Back Ext
Chins 15, 13, 9

Notes Blasted through the squats. Didn't get my Press reps though. Annoying as.

[Nevs111]

The Numbers kg (lbs)

Squat 120 (265)
Bench 92.5 (204)
Deadlift 140 (309)

Notes: Frickin' shorts ripped during the 2nd work set on the squats.

[Nevs111]

The Numbers kg (lbs)

Squat 122.5 (270)
Press 62.5 (137)...(5,5,4)
Back Ext 3x10
Pullups (15,15,15)

Notes: Nearly got all my press reps, missed number five on third set. Got the 15 across the board with the pullups.

[Nevs111]

The Numbers
Squat 2x125 (275)...
Bench 95 (209)

Notes: A real ugly day in the gym. I came in with a combination of poor nutrition and a distinct lack of sleep, so by the time I came to my third squat set, I had nothing. I ended up doing some back off sets, got my bench done, came to the power cleans and couldn't get the weight for more than one.