Tom's Log

[tomxsharp]

Hello all,

I recently started on the novice program here in Japan. I've been riding bikes (mountain, BMX, road) for years and I thought I was fit, but then I started doing Cross Fit and discovered that I was absurdly weak. After I realised that CF wasn't going make me much stronger, and that in the absence of strength my good conditioning was irrelevant, I got onto SS.

Starting off, I'm 67kg (145lbs) at 173cm (5'8"), which includes a few kilos I put on doing Cross Fit.

I've been on the program for about a month now; I'll type the logs up when I get a chance. The squat started off a bit wobbly, as I was fucking around with front squats and low weights to try and ease some hip-flexor tendinitis I was having, but I think it's on track now. Haven't figured out the press form yet (CF taught me to press from the front-rack position, a habit I'm struggling to break) so that hasn't moved up yet, but I'll get it soon.

Looking forward to getting acquainted, and strong.

[tomxsharp]

(Starting with the historical logs. All values in kilos.)

2014/05/10

Warmup:
Running
Stretching

Front squat:
20x2x5
25x1x5
30x3x5

Bench press:
20x2x5
30x1x3
35x1x2
50x1x5
40x2x5 (overestimated good 5RM in the last set; dropped 10kgs these sets)

Deadlift:
60x1x5
70x1x5

Post:
Stretching

[tomxsharp]

2014/05/12

Warmup:
Running
Stretching

Front squat:
20x2x5
25x1x5
32.5x3x5

Press:
20x2x5
Shoulder pain from recent injury. Stopped.

Hang power clean (no bumper plates; hanging from mid-shin):
20x3x5
Again, stopped because of shoulder pain

Post:
Stretching

[tomxsharp]

2014/05/14

Warmup:
Running
Stretching

Front squat:
20x2x5
25x1x5
35x3x5

Bench press:
20x2x5
30x1x4
42.5x3x5

Deadlift:
60x1x5
75x1x5

Post:
Stretching

[tomxsharp]

2014/05/17

Warmup:
Running
Stretching

Front squat:
20x2x5
25x1x4
30x1x3
37.5x3x5

Bench press (switched w/ press to get into normal SS order):
20x2x5
30x1x5
45x3x5

Hang power clean:
20x2x3
25x1x3
30x5x3

Post:
None

[tomxsharp]

2014/05/19

Warmup:
Running
Stretching

Front squat:
20x2x5
25x1x4
30x1x3
35x1x2
40x3x5
(Hip-flexor tendon pain; rounding back. Holding weight.)

Press (from front rack, still struggling with form):
20x2x5
25x3x5

Deadlift:
60x1x5
70x1x2
80x1x5

Post:
Stretching

[tomxsharp]

2014/05/21

Warmup:
Running
Stretching

Front squat:
20x2x5
25x1x4
30x1x3
40x3x5

Bench press:
20x2x5
30x1x4
40x1x3
47.5x3x5

Hang power clean:
20x2x3
25x1x3
32.5x5x3

Post:
None

[tomxsharp]

2014/05/24

Warmup:
Running
Stretching

Back squat (fixed the hip pain; restarting from low weights to check form):
20x3x5
30x3x5

Press (trying the SS form; struggling):
20x5x5

Deadlift:
60x1x5
70x1x2
85x1x5

Post:
Stretching

[tomxsharp]

2014/05/26

Warmup:
Running
Stretching

Back squat:
20x2x5
30x1x5
35x3x5

Bench press:
20x2x5
30x1x4
40x1x3
50x3x5

Hang power clean:
20x2x3
25x1x3
30x1x3
35x5x3

Post:
Stretching

[tomxsharp]

2014/05/28

Warmup:
Running
Stretching

Back squat:
20x3x5
30x1x4
35x1x3
40x3x5

Press (trying the SS form; struggling):
20x5x5

Deadlift:
60x1x5
70x1x2
80x1x2
90x1x5

Post:
Stretching