SS after 1 year body building style routine

[Carlsongee]

My name is Carl, I'm 21.

For the past year I attempted to build a bigger and stronger body using a bodybuilding routine, 5 days a week. My weight remained constant at about 75 KG and, althought I was displacing fat with muscle, progress was slow.

On my first month of SS I was able to put on 22lbs and could have easily done more taking my bodyweight to 189lbs!

I first started squatting on a Smith machine because thats all my gym had, and got to 300lbs in a few weeks with LP. As a result of using the Smith Machine, I began to suffer painful back pumps during the day from activities like walking up a hill. The smith machine was tweaking my back leaving me stiff and worse, injury prone!

I imagined the results I would see if I did free bar squats (positively) and couldnt 'weight' to start.

I transferred gyms, and spent the first few weeks learning how to squat with the free bar and to a box. My physiological make up proved obstructive and I was very inflexible hence the box squats.

Current lifts are (after 5 weeks);

Squat - 275lbs x 5
Press - 154lbs x 5
Bench - 192lbs x 5
Deadlift - 330lbs x 5

I have neglected the DL but I am now focusing on learning DL technique and beginning linear progression on the DL. I have yet to incorporate Powerclean because I have just started DL (4th DL session today).

The greatest thing I have to commend this program for is allowing me to feel in control of my training, and progress. For example, I know that if I miss reps one session, I can simply increase my caloric intake before the next session, and maintain linear progression. Oh, the joy of being a novice!
I am also thankful for the SS website, because whenever I have a question, it has usually been asked and answered in the past.
One particular article, the "Novice Effect", was awesome . It's true, that after a year on a BB type routine, I had yet to even tap my LP potential and was a rank novice.

My short term goals are (before new year)

Squat; 330 lbs x 5
Press 187 lbs x 5
Deadlift 400 lbs x 5
Bench 220lbs x 5

I look forward to keeping you posted on my LP.

Kind regards,

[carson]

Welcome Carl. I look forward to watching your progress. O to be young again, but I'm thankful for what SS has given me even at 66.

[Carlsongee]

Updates

19th of NOV
BW

87 KG

Squat - 132.5 KG 3 x 5
Press - 70 KG 3 x 5
Deadlift 140KG 1 x 5
Bench 90 KG 3 x 5
Powerclean (LEARNING TECHNIQUE)

GOALS

Before the end of the year

150 KG 3 x 5 squat
100 KG 3 x 5 bench
80 KG 3 x 5 press
180 KG 1 x 5 DL
50 KG powerclean

BW 94 KG

[Carlsongee]

22nd NOV


Today I will attempt the following;

137.5 KG squat 3x5
72.5 KG press 3x5
Deadlift 150KG 5x1... Doing singles to work on grip strength... I will hold onto each lift for 10 seconds to strengthen grip.

assistance work

Pull ups @ bodyweight 5x5
DB rows @ 50 KG - 1 x MAX

Sit ups, Curls 3 sets of 10...

Bodyweight about 87 KG (fed), feeling fat and slugish!

[Carlsongee]

25th of November.

I stalled on my squats on the 22nd of NOV - I didn't eat as much as I should have and so my recovery was not optimal... Hopefully after the weekend rest I will hit my target.


Last session

137.5 kg squats, 4 reps, 3 reps, then 5 reps on final set.
Pressed 72.5 kg 3 x 5
Worked on my grip, will do some rack pulls on wednesday.


TODAY

Bodyweight - about 87 KG - Feeling light on my feet, strong.

Today I will attempt the following;

137.5 kg Squat 3x5
95 KG bench 3x5
155 kg deadlift 1x5


Sit ups 3x10
Curls 3x10
Abdominal Planks 2x2mins.

Pull ups 3x10
Rows 3x5

[Carlsongee]

Stalled again on the squats on the 25th!

137.5 KG, 4 reps, 3 reps, 3 reps.

Reason is because I haven't been eating enough, but had a lot to eat yesterday and attempt 137.5 kg again... I refuse to reset, as I know this is a minor set back caused by lack of dedication to diet... I will attempt 137.5 KG 3x5 again today and see how I go. If I fail then I'm going to eat like a horse for the next two days.

Todays lifts.


Squat, 137.5 kg 3x5
Press, 75 kg 3x5
Rack pulls, 190 kg 5x1

Pull ups, 3 x MAX @ bodyweight
Rows 3 x MAX @ 45 kg

Situps, 4 x 10
Curls, 4x10
Planks, 4x 1 minute.

BW currently around 88 KG.

[Carlsongee]

Stalled again on squats...

Reason is because of over working my back with deadlifts. Will try again this friday.

Yesterday looked like this...

Squats, 137.5 kg, 3 reps, 3 reps, 3 reps.

Press, 75 kg, 3x5

Pull ups, 3 x 10
Rows, 3 x 10 @ 45 kg

Situps,
Curls,


Tomorrow I will attempt,


Squat, 137.5 kg 3 x 5

Bench, 97.5 kg 3 x 5

Pull ups, 3 x 10
Rows, 3 x max @ 50 kg

Sit ups,
Curls,
Planks.

Power cleans technique drills.


BW currently 89 KG.