Jamie's SS Log

[millsy]

Ok, after realising the value of a log on a seperate unrelated forum I'm going to give this a go here.

After (yet another) long break from training I'm going for (yet another) run at SS. Just had a little boy (my 2nd child) so sleep might not be great but I'll do what I can.

Current stats:

Age: 29
Height: 6'0
Weight: ~170lbs
Bodyfat %: ~ 18-20% (Guestimate based off pictures)

Goals:

By end of 2015, minimum of:

• 2 x bodyweight dead
• 1.75 x bodyweight squat
• 1 x bodyweight bench
• 0.75 bodyweight OHP
• 0.75 x bodyweight PC
• 180lbs
• less than 12% bodyfat

Plan:

Training:

SS as per the book. Deadlift every workout until too heavy then work in PCs. Added chins unless they start to interfere with anything.

Nutrition:

Follow Jordan's recomp nutritional protocol from his To be a beast article. Gain 1-2lbs per week, take weekly progress pics and waist measurements. Weigh myself daily. Capture macros in this log to keep myself accountable

Pro: 200g
Carb: 200g
Fat: 60g

Supplements will be whey, creatine and maybe some ZMA to help me sleep.

First session tonight where I'll look to set my starting weights.

Much excite!

[peez]

Hi Jamie,

welcome aboard! Congrats re. the second child btw! How old are you? What were your max weights the last time you did SS?

Your goals could well be achievable in 8 months with solid work, a good plan, good rest (this might be hard right now) and nutrition, and no major injuries or life interfering. Staying under 12%BF is an understandable goal but it might limit the speed of your gainzZz. Just saying. Now go lift some weights!

[millsy]

Hi Jamie,

welcome aboard! Congrats re. the second child btw! How old are you? What were your max weights the last time you did SS?

Your goals could well be achievable in 8 months with solid work, a good plan, good rest (this might be hard right now) and nutrition, and no major injuries or life interfering. Staying under 12%BF is an understandable goal but it might limit the speed of your gainzZz. Just saying. Now go lift some weights!

I forgot to include my age, I'm 29 (will add that into the OP now).

Max weights last time were (all 3sets of 5 except deads):

Squat: 135kg
Dead: 160kg
Bench: 97.5kg
OHP: 65kg
PC: 70kg struggle with these!

The 12% thing is more due to the fact that I am looking to get back into playing football (soccer) by the end of the year and around that level is where I've felt most mobile and fit in the past. Not looking to stay under 12% for the duration, but just be round there by the end of the year.

[peez]

With previous lifts like that you should be able to achieve much more than your goals by the end of the year. Your body remembers - it's easier the second time around. We'll be here to cheer you on or yell at you or both!

[millsy]

With previous lifts like that you should be able to achieve much more than your goals by the end of the year. Your body remembers - it's easier the second time around. We'll be here to cheer you on or yell at you or both!

Yeh, I figure my goals are fairly conservative. I was about 20lbs heavier than I am now when I hit those lifts though, but hopefully all goes well!

[artvandalay]

I can affirm peez's comment and say that muscle memory is more powerful than I ever would have guessed. You'll gain it back very quickly if you get your nutrition and sleep dialed in and follow the program. I'd say you also have to do some maintenance -- stretching, proper warmup, etc. -- as you go up in weight so you don't create any joint/muscular issues from the volume. Even relatively young 29 year old joints can protest heavy weights 3x/week. But the muscles will return to their former glory.

[millsy]

1st Workout last night:

All listed (SETS x REPS x WEIGHT)

WORKOUT A:

Squats: 3 x 5 x 60kg
Deads: 1 x 5 x 80kg
Bench: 3 x 5 x 60kg
Chins: 8,4,3

Comments:

Could definitely have started higher on the squats but was getting some strange tightness in my groin. Hopefully just 'first time back' syndrome, but figured I'll start nice and low just to be sure. Everything else felt pretty good.

Nutrition

Pro: 158
Carbs: 219
Fat: 44

Not great. I've run out of whey though (good start) so going to get some today and should find it easier to hit protein.

Weekly weigh in: 172lbs (weighed every day, this is the average)
Waist: 34'

[millsy]

17th April 2015

Rest Day

Pro: 203
Carb: 198
Fat: 55

[millsy]

Diet and Training went completely out the window this weekend due toa few family things. Didn't even log macros, but I'm guessing way to many carbs, way to much fat and not enough protein.

Ah well, back at it tonight.

[millsy]

20th April 2015

WORKOUT B (Deadlifts to be replaced with PC once up a bit)

SQUAT 3 x 5 x 65KG
OHP 3 x 5 x 35KG
DEAD 1 x 5 x 85KG
Chins: 8,5

Nutrition:

Pro: 198
Carbs: 216
Fat: 77