SDR's SS Log

[SDR]

Background: Having started training 1 year ago, I look back at my numbers and my body composition and realize that stopping the basic 5x5 program was probably the worst thing I ever did. I had a baby (no sleep, stress), started reading bodybuilding.com and then started messing around with various 5/3/1 templates before realizing I was wasting my training potential by messing around.

Current status: I recently had a Session with a SS Coach and feel optimistic about my future. I plan to run the PP Novice Program as Chins as a priority for me (back and arm development, plus I really enjoy them!):

Program

Wednesday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure

Friday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Sunday
3x5 Squat
3x5 Bench Press / Press (Alternating)
5x3 Power Cleans


Current Lifts

• Squat: 200 x 5 | Starting at 200
• Bench: 165 x 4 | Starting at 150
• Deadlift: 265 x 6 | Starting at 275
• Press: 90 x 5 | Starting at 90
• Hang Clean: Starting at 65 to learn the lift
• Chins: BW + 25lb x 5 | Starting at BW + 15lbs

Body Composition/Macros

• Age: 29
• Height: 5ft 11"
• Weight: 184lbs
• Bodyfat: Approx 20%
• Activity: Desk job + Strength Training 3 times per week
  
• Dietary Goal: Recomposition/Cautious Bulk
• Calorie Target: 2620 (+5% over estimated TDEE)
• Protein: 220g Carbs: 300g Fat: 60g Fibre: 40g[/INDENT]

First workout is Wednesday, looking forward to documenting my progress and seeing some improvements in my size and strength.

[SDR]

Starting pics, front and side relaxed, front flexed.

Aug14Flexed.jpgAug14Front.jpgAug14Side.jpg

[SDR]

Work commitments on Friday mean I'm having to change my training days this week. So I trained tonight instead:

Squats 200lb 3x5
Bench 150lb 3x5
Chins BW+15lb 3x5

Squats felt great following my recent session with Randy Winfrey. I have lots of room for progress here. Bench I concentrated on bar speed, Randy felt my negative was overly slow so I sped up without bouncing off my chest; this is a deload so felt fine. Chins felt fine too, the first set I probably went too slow and was a struggle, 2nd and 3rd where fine with perfect form.

2445 calories in today, within 10% of my target macros.

[SDR]

Work schedule killed my training this week, so today was my second session.

Squat 205x3x5 - still feels easy but I'm still getting used to the grip

Press 85x3x5 - this felt challenging so this is my starting point

Hang Cleans 95x5x3 115x1x3 - I decided to start light on this but I felt maybe too light. So I tried one additional set and it felt good so that's my weight next time.

[SDR]

Works out from the last few days:

Friday was

Squat 210x3x5
Bench 155x3x5
Deadlift 285x1x5 - getting close to 3 plates...

Then today

Squats 215x3x5
Press 90x3x5
Chins BW+20x3x5

Had a diet break this week so haven't tracked anything and ate like a horse as parents are visiting. Back to it this week.