Kilo's SS Log

[kilo0556]

Starting this log primarily for myself. Both as a way to record progress and to keep up motivation, but feel free to leave feedback.

Stats : Age 26, weight 190, height 74 inches.

Background : Did SS in the past (~4 years ago), got to around 250/315/225 squat/dead/bench, but most likely did not have the nutrition to move on. Workouts since that period have been inconsistent and not tailored to strength gains. Initial goal is to return to former ability.

Goals :

• Squat - 250x5
• Bench - 225x5
• Deadlift - 315x5
• Take a daily multivitamin
• Bodyweight > 200

Program : SS Original Version (Workout A/B). I will not be doing cleans as I do not have a coach and primarily want to avoid injury. Will perform rows and pull-ups 3x5 in place.

Nutrition : Calculated to require just under 3000. Aiming to consume 3500 with BW in grams of protein.

[kilo0556]

Monday, 7 Jan

Weight: 191

Nutrition : 3,424 KCAL 218 CHO 105 FAT 244 PRO

Workout : Complete, warm-up plus 3x5 work sets. Squat 175 / Bench 165 / Deadlift 205

[kilo0556]

Weight : 190.8

Nutrition : 3,380 KCAL 345 CHO 106 FAT 225 PRO

[kilo0556]

Weight : 190.6

Nutrition : 3,506 KCAL 452 CHO 105 FAT 212 PRO

Workout : Complete, warm-up plus 180 squat / 85 press / 95 row / pullup BW 5,5,5

Squat form check posted in form check area but also here:

[kilo0556]

Weight : 193.6

Nutrition : 3,597 KCAL 299 CHO 181 FAT 207 PRO

[kilo0556]

Caught stomach bug and missed last Friday's workout plus nutrition suffered during weekend

14 Jan 13

Weight : 192.2

Nutrition : Estimated 3,000 KCAL

Workout : Complete, warm-up plus 3x5 work sets. Squat 185 / Bench 170 / Deadlift 215

[kilo0556]

16 Jan 13

Workout : Incomplete (missed doing rows), warm-up plus 3x5 work sets. Squat 195 / Press 95.

[kilo0556]

18 Jan 13

Workout : Complete. Squat 200 / Bench 175 / Deadlift 215.

[kilo0556]

21 Jan 13

Workout : Complete. Squat 205 / Press 100 / Row 115 / pullup 8, 5

[kilo0556]

23 Jan 13

Weight : 194.4

Workout : Complete. Squat 210 / Bench 180 / Deadlift 225