That Handsome Devil's Training Log!

[That Handsome Devil]

Just started SS 2/3 weeks ago, wanted to post a log to document progress so far, and the continued progress that hopefully will come

W1D1:
Ascertain lifts, finished with:
Squat - 35kg
Bench - 35kg
DL - 65kg

W1D2:
Ascertain/work sets:
Squat - 40kg
Press - 25kg
DL - 72.5kg

W1D3:
Work sets:
Squat - 45kg
Bench - 40kg
DL - 80kg

W2D1:
Work:
Squats - 50kg
Press - 30kg
Power Clean - 30kg

W2D2:
Work:
Squats - 55kg
Bench - 45kg
DL - 87.5kg

W2D3:
Work:
Squats - 60kg
Press - 32.5kg
Power Clean - 35kg

W3D1:
Work:
Squats - 65kg
Bench Press - 50kg (x4x3 - doing these again)
DL - 95kg

W3D2:
Work:
Squats - 70kg
Press - 35kg (x4x3 - see above)
Power Clean - 40kg

So going to do more extensive logging from now on, with warmups and everything else. Currently leave about 2-3 mins between sets...

Stats:
Age: 19
Weight: 75kg (up from 73.6 at program start)
Height: 6"2

Week 3 Day 3 I want 75kg Squats (BW!) hit the 50kg bench and 102.5kg DL. It'll be nice to go above 100kg...

And long let this progress continue

[That Handsome Devil]

W3D3:
Can't get anyone to spot me now so I moved to the DB bench press. Annoyance ensues! Was told I needed a lot of deload for this, and 36/40kg would be okay if I was attempting 50kg with a BB. Chose 36.

Squatz:
Barx5
30kgx5
45kgx5
60kgx5
75kgx5x2
75kgx4

ffffuuuuuuuu-. Got stuck at the bottom in last rep. Felt shaky, but decided to go for it anyway. Bar speed was slow, so I'm going to give 75kg another shot.

DB Bench Press:
20kgx5
30kgx5
32kgx5x2
36kgx5

So for those first two sets, I thought I was using the 18's. I was wondering why it was so easy before I realised I took the 16's by accident, oh well :/

Deadlift:
60kgx5
80kgx5
102.5kgx5

These were awesome. A great way to end, felt really strong.

My gym is closed on monday, so I'm going to shift to a Sunday-Tuesday-Thursday routine for this week only. So tomorrow I'm going to do:
Squats@75 again
Press@35, attempt 2
Power Clean@45

[Gene61]

Hey Devil,

Post your weight too as we want to make sure you are eating enough. Stalling on the SQ in the 3rd week means you aren't eating enough or are loading on the weight too fast. Stuff yourself with meat every meal and see if that helps. Otherwise, drop down to 7.5kg jumps and then 5 kg jumps. 10kg per workout is pretty fast and can't last long.

Does your gym have a power rack? If so you can set the safety bar to protect your neck on the Bench Press and don't need a spotter.

[That Handsome Devil]

Hey Gene,

Thanks for the advice on the power rack. I didn't think of that.
It was actually 5kg/~11lbs increases per workout since I've started. After sunday might go to ~5lbs/2.5kg increases.

Weight at W1D1 was 73.6kg
Weight at start of thread(W3D2) was about 75kg
It now reads 75.3kg three days after as I post. (although I'm willing to accept there's fluctuations during day, etc. normally weigh myself before workout in the morning)
So almost three weeks -> ~2.7kg gain.

Not sure if its normal to be dropping from this rate of increase in the squat so soon? I know it says in the SS book that I'd be increasing at 10-15lbs for 3-4 weeks (which is what I have been doing) before dropping down to half that rate.

But I'll take all the advice I can get, so thanks!

[Gene61]

Oh yeah, you are right, 5kg up per workout.

Glad to see your weight is going up. Eat, sleep, then you can keep adding weight to the bar and on your bones!