dienster's log

[dienster]

Stats: 5'10", 36, 213#

Began moving towards SS program about 2 months ago. Got started more consistently after the squat camp at Crystal Coast earlier this month. Jordan is guiding my nutrition to get me leaner and stronger.

Goals are 3/4/5 1 rm around 200# body weight by the end of the year. Might be a stretch but I need something to shoot for.

I'm going to pretty much be doing advanced novice from here on out or as close as I can make work with my schedule. Been doing 2x a week so far with a few 3x in there.

A - Sq, Pr
B - Sq, Bp
+
Day 1 - PC + chins
Day 3 - BackExt + pullups
Day 5 - DL + dips

Day 3 squat is 80% Monday work weight 5x3

Also going to do my best to add these in:
Day 2/3/4 - 1-2 HIIT + 1 metcon

Anyway here's last Sat session.
----------------

Sat April 27-

Sq - 290 x 5 x 3
Pr - 133 x 5 x 3 (reset to 130 a week ago, press form needs work)
Pc - 185 x 2 (form not there today), 175 x 3 x 3, C&J 175x3
Chins - 5,4,3 -- I suck at these

[dienster]

April 30

Sq 235 x 5 x 3 -- 80%-ish of 290
Bp 200 5,5,4 - need to reread the book to straighten out my form. Inconsistent and loose.

Accessory stuff:
Pull-ups,
back extensions,
10 min Metcon

[dienster]

May 2

Sq
45 5
135 5
185 3
245 2
295 5,5,7 - was shooting for 8, came a bit forward on 7 so called it. Micro goal : hit 3 plates by the ides.

Pr
45 5
95 3
115 2
136 5,5,4 - boooo

Dl
135 5
225 3
275 2
335 5 - if I could just keep the bar on my legs I might be able to dl something decent. Gonna try barefoot next time to see if the wl shoes are throwing my balance forward.

Acc: chins 5,4 dips 11,8

[dienster]

May 7

Oops screwed up my a/b split today.

Life got in the way of the gym past few days.

Sq
45x5
135x5
185x3
245x2
300x5x3

Pr
45x5
95x3
115x2
136x5x3

GPP:
2 rnds = 11:20
500m row
20 wall balls 20#
10 burpees
20 kb swings 35#

[dienster]

May 13

Went out of town for a long weekend.

Squat
45x5
135x4
185x3
255x2
305 x 5, 3+2,5

3+2 set was a brain fart. Got forward off balance on the third, think i lost some tightness at the bottom, and was almost into the squat stand 90% up so dropped it instead of risking a massive wreck. Probably could have saved it if i really wanted to. Stripped 100# off, cleaned it up, and did the last two immediately.

The third set was uneventful and i could have squeezed out a 6th if I really wanted to. I'm calling this good enough to move up unless I hear otherwise.

Press
45x5
95x4
115x3
130x2
139 x5,5,5

GPP
HSPU off 24" box
Pull-up/chin-up
3,6,9,12,15

Going to try to get some cleans and hiit in tomorrow am.

[dienster]

May 15

Sq light day
45x5x2
135x3
185x2
245x5x2

Bench
45x6
95x5
135x3
170x2
200x5,5,4 it's all in my head, probably time to deload.

Dead
135x5
225x3
275x2
345x5

HIIT row. Was short on time so only did 3min warmup, 5x(20sec on, 100 rest), 3:40 cool down 15 min total 3.2k

Warmup/rest/cool down 2:20-2:50 pace
HI 1:30-1:40 pace

[dienster]

May 17

Sq
45x5
135x4
205x3
255x2
310x5,5,5

Press
45x5
95x4
115x3
130x2
142x4,3,4 wtf?

Press punishment for failing
95x12,8

[dienster]

Oops clicked submit too soon

Tabata fun

Kettle bell swings
Air squats
Db Push press

Chin-ups
BW 4,4,4,3

[dienster]

May 20

Squat.
45x5
135x5
185x3
225x2
275x2
315x5,5,5 PR

Went in planning a light squat day because my low back was feeling off. Then shit just got out of control. Back is definitely burnt now. Glad wed is light.

Bench.
45x5
95x4
145x3
165x2
180x5,5,5,5,7

hang pc. 135 : 5x3

Starting a RFL cut for a few weeks tomorrow. Should be interesting.

[dienster]

May 21

HIIT - rowing

5,10,15,20
Chest 2 bar pull-ups
Wall balls