Father & Son: SS Log

[Oncelost77]

Robert Sr. 36, 200lbs, 6'; Bod pod 21Jun13 15.5%@200, CF Lvl 1 Cert, military 15 yrs, college football referee

Robert Jr. 13, 100lbs, 5' 2", Bod pod 21Jun13 11.3%@103, football, track, swimming, basketball

SS Novice Week 0

Monday 17 Jun 13
Dad 200lbs
Squat 225
45x2x5 95x5 135x3 185x2 225x3x5
Press 115
45x2x5 65x3 95x3 115x3x5
Deadlift 300
135x2x5 185x5 245x3 300x5

Robbie 100lbs
Squat
25x2x5 45x2x3 55x3 65x3x5
Press
25x2x5 35x3 45x1 35x5 25x2x5
Deadlift
45x5 65x4 65x2x3

[Gene61]

Oncelost77, you clearly are no longer lost! Wish I had done this with my son! Now waiting for the grandkids to get old enough. Robbie is going to be one strong HS athlete!

[Oncelost77]

Thank you. He likes the idea of lifting and getting strong, just not so much actually doing it. I think he likes CF more, since it is "busier!" But he gets up with me at 0600 during his summer break, so he must have some motivation.

Looking to stay on SS until my next deployment, which is who knows when. If I can get us a steady 6 months and have his numbers up 50-100 on each lift, we will be pleased. We should be able to put about 25lbs on him pretty quick, also.

[Oncelost77]

Wednesday
Dad 200
3x5 Squat 235
WU 45x2x5 95x5 135x3 185x2 205x1
3x5 Bench Press 190
WU 45x5 95x2x5 135x3 185x1
3x10 Reverse Hyper
10/7/5 Chin-ups

Metcon 3:05
10 calories rower
10 25lb slam ball
10 calories rower
10 25lb slam ball
10 calories rower
10 25lb slam ball

Robbie 102
3x5 Squat 65
WU 25x3x5 45x2x3 55x2
3x5 Bench Press 55
WU 45x2x5 45x2x2
3x5 Reverse Hyper
3x5 Chin ups

Metcon 4:15
10 calories rower
10 15lb slam ball
10 calories rower
10 15lb slam ball
10 calories rower
10 15lb slam ball

He wanted to do the CF stuff. I have to keep him interested even though it isn't in the program. Every now and then shouldn't be a show stopper as long as I keep the milk flowing.

[Oncelost77]

Guess the 0730 workout was effective, he is still asleep at 1400. About a 2hr nap, I had to wake him to get him to drink his milk. This should be fun.

[Oncelost77]

Friday
Dad 200
Squat
45x2x10
95x5
135x10
185x2
245x3x5 felt good, another 10lbs next week for sure.

Press 120
45x2x5
65x5
95x3
115x1
120 3x5

Deadlift 315
120x6
135x8
185x5
235x3
315x3 felt very heavy, guess because it is to me. Wanted 5 but no bueno. Will redo next week.

Robbie 103
Squat
25x2x5
45x4
55x3
55x1
65x3x5
Squats look good. Need to work on not sending knees out first and getting them way over toes.

Press
25x3x5
35x3x5
45x1 he wanted to see if he has it
Working on confidence overhead. Will repeat this weight next week.

Deadlift
45x2x5
55x5
65x5
75x5
Keeps rolling his back. Does it right when que'd. Will reuse all the same weights next week, may go up 5lbs on squat. Seems to have that around 80% correct with Press similar. Don't like his Deadlift yet, it's at best around 65% functional.

[Oncelost77]

http://youtube.com/watch?v=08dHROORucc

SS Novice Week 1--24 Jun 13

Monday
Dad 200lbs
Squat 255
45x2x5
135x2x5
185x2
255x3x5 failed final rep on 3rd set.

Press 125
45x2x5
65x10
95x5
125x3x5

Deadlift 315
120x6
135x10
185x2x5
245x3
335x2 thought I had 315 on the bar. Quite comical. Son videoed me and realized that I'm nearly parallel once I start my pull. Will work on that next week by dropping weight.

Robbie 105lbs
Squat
45x2x5
55x3
65x1
75x3x5
Still sliding knees out every other rep still but getting there.

Press
45x2x5 Push Press
45x3x5

Deadlift
45x5
55x3
65x1
85x5

http://www.youtube.com/watch?v=0ibsPpDAUo0

[Oncelost77]

Wednesday
Dad 203lbs
Squat 265
45x5
135x2x5
185x3
225x1
265x3x5 depth was close on last set. 275 this Friday but for a 3x3. Lower back really tight.

Bench Press 205
45x5
135x5
175x3
205x3x5, felt good going 215 next week.

Weighted Chin-ups #20 3x5

Robbie 103
Squat 85
45x5
55x5
65x2
75x1
85x3x5 maybe another 10 this Friday but only a 3x3. Both of us are pretty sore.

http://youtu.be/_J_DzWyZGQY

Bench Press 65
45x2x5
55x2x2
65x3x5 will only go up 5 next week. Really had to work for these reps. 70 next week.

3x5 Chin ups green band assist around foot, great form. Will go for green band assist at knee next week.

Metcon 1:50
Sledge hammer 5!
Burpee 5!

[Oncelost77]

Gym was doing CF total, both of us were pretty sore but we went with it. More in the tank for both of us except Press but wanted some metrics to base everything.

Video of 300x1/305x1/115x1

http://youtu.be/GLjKHAOJIEA

Friday
Dad
Squat
45x5
135x5
225x1
275x1
300x1
305x1

Press
105x2x3
115x2
145x1
160x1

Deadlift
225x3
275x2
335x1
350x1

Robbie
Squat
45x5
65x2
85x1
95x1
105x1

Press
35x2x3
45x1
50x1
55x1

Deadlift
45x5
55x3
75x1
95x1
105x1

[Oncelost77]

SS Novice Week 2-1 Jul 13

Monday
Dad 203lbs
Squat 275
45x1x5
135x1x5
185x3
225x3
275x5 275x2x3 going to reset this Friday with 245 and increase 5 on Monday and Friday only. Going to hit widowmaker Wednesday and then some conditioning.

Press 135
45x10
65x5
95x5
135x3x5

Deadlift 315
135x5
185x5
225x3
285x2
315x5, switch to PCs on Friday

Weighted Chin-ups 1x5 1x2x3 #25
Pull-ups 5

Robbie 104lbs
Squat 85
45x2x5
65x3
75x2
85x3x5, not liking his form, will go for half BW 20 reps this Wednesday and then conditioning.

Press 45
45x5 PP
25x5
35x3
42x3x5

Deadlift 82
62x5
72x3
82x2
82x5

Chin-ups 3x6 green band around foot, pretty easy, will adjust Wednesday.