Bronco68's training log

[bronco68]

Male, 30, 5'8", 265 lbs (down from 315 in January, still pretty fluffy)

Started doing 5x5 in July, found SS in early September, read the books and articles and ditched 5x5. Then I wrecked my bike and got a hematoma on my left arm the size of a baseball cut in half. I lowered my intensity during the recovery as my range of motion was greatly diminished. The hematoma is gone and the range of motion is almost back to normal. I dropped my work weights about 10% for the start of this program to focus on fixing all of the little form issues.

Workout A
Squat 3x5
Bench 3x5
DL 1x5

Workout B
Squat 3x5
Press 3x5
Power Snatch 5x3 (I have long forearms and short humen, so I can't rack a clean with elbows even remotely high)

Goal is to get to 500/400/300/200 before I focus on re-composition


*I am on 150 mg/week testosterone-cypionate injections. Total levels were in the 30s before, now I'm in the 500s.

[bronco68]

10/14/13

Squat:
45 - 2x5
95 - 1x5
135 - 1x3
175 - 1x2
205 - 1x1
225 - 3x5

Bench:
45 - 2x5
85 - 1x5
115 - 1x3
135 - 1x2
155 - 1x1
165 - 3x5

Deadlift:

135 - 2x5
165 - 1x5
195 - 1x3
225 - 1x1
255 - 1x5


Weights felt light. First rep on each squat was a touch high, need to focus on pushing my knees out. Bench and Deads were good.

[bronco68]

*Last post should have been 10/15 not 10/14.

10/17/13

Squat:
45 - 2x5
95 - 1x5
135 - 1x3
175 - 1x2
205 - 1x1
230 - 3x5

Press:
45 - 2x5
75 - 1x5
95 - 1x3
115 - 1x2
125 - 3x5 (missed the 5th rep on the last set)

Power Snatch:

50 - 2x5
60 - 1x3
70 - 5x3

Squats were to good depth today, reminding myself to put my knees out before each rep helped. Press was tough, missed the final rep. I didn't get enough hip thrust to start and was slow getting my head under, will repeat this weight next time. Still working on my power snatch form, its not great but coming along nicely.

[bronco68]

10/21/13

Squat:
45 - 2x5
95 - 1x5
135 - 1x3
185 - 1x2
215 - 1x1
235 - 3x5

Bench:
45 - 2x5
85 - 1x5
115 - 1x3
135 - 1x2
155 - 1x1
170 - 3x5

Deadlift:

135 - 2x5
175 - 1x5
205 - 1x3
235 - 1x1
270 - 1x5

[bronco68]

10/23/13

Squat:
45 - 2x5
95 - 1x5
135 - 1x3
175 - 1x2
215 - 1x1
240 - 3x5

Press:
45 - 2x5
65 - 1x5
75 - 1x3
85 - 1x2
100 - 3x5

Power Snatch:

55 - 2x5
65 - 1x3
75 - 5x3

Reset my press to work on maintaining speed throughout the lift. Last couple set of snatches were tough, I was pretty tired by that point.

[bronco68]

10/25/13

Squat:
45 - 2x5
95 - 1x5
135 - 1x3
175 - 1x2
215 - 1x1
245 - 3x5

Bench:
45 - 2x5
85 - 1x5
115 - 1x3
135 - 1x2
155 - 1x1
175 - 3x5

Deadlift:

135 - 2x5
185 - 1x5
225 - 1x3
255 - 1x1
285 - 1x5

[bronco68]

10/28/13

Squat:
45 - 2x5
95 - 1x5
135 - 1x3
175 - 1x2
215 - 1x1
250 - 3x5

Press:
45 - 2x5
65 - 1x5
85 - 1x3
95 - 1x2
102.5 - 3x5

Squats and presses felt good. Didn't have time to do the snatches last night, will try to fit them in sometime today.

[bronco68]

10/31/13

Squat:
45 - 2x5
135 - 1x5
185 - 1x3
225 - 1x2
245 - 1x1
255 - 3x5

Bench:
45 - 2x5
95 - 1x5
125 - 1x3
155 - 1x2
175 - 1x1
180 - 3x5

Deadlift:

135 - 2x5
185 - 1x5
235 - 1x3
275 - 1x1
300 - 1x5

I wasn't able to fit my lifts in yesterday, will do tomorrow's lifts on Saturday so I can get back on schedule. Squats feel good, not easy, not hard. Bench is getting tough.

Took measurements this morning, I wish I would have taken some before I started.

Weight - 267

Neck - 17.25"
Chest - 47.25"
Waist - 45.5"
Right bicep - 15.75"
Left bicep - 15.5"
Right forearm - 13"
Left forearm - 12.75"
Right thigh - 30.25"
Left thigh - 30.125"
Right calf - 18.5"
Left calf - 18.375"

[bronco68]

11/2/13

Squat:
45 - 2x5
135 - 1x5
185 - 1x3
225 - 1x2
245 - 1x1
260 - 3x5

Press:
45 - 2x5
65 - 1x5
85 - 1x3
95 - 1x2
105 - 3x5

[bronco68]

11/4/13

Squat:
45 - 2x5
135 - 1x5
185 - 1x3
225 - 1x2
245 - 1x1
265 - 3x5

Bench:
45 - 2x5
95 - 1x5
125 - 1x3
155 - 1x2
175 - 1x1
185 - 3x5

Deadlift:

135 - 2x5
185 - 1x5
235 - 1x3
275 - 1x1
315 - 1x5

Barely got the last bench rep, my right hamstring started to cramp on the way up, managed to lock it out though.