Ross's Training Log

[Ross]

25 years old
6'1
84-86kg

I have been training for a few years but never did the program properly.

Current lifts after a month layoff:

Squat 5RM: 225x5

Deadlift 5RM: around 335

Press 5RM: 125

Bench press: I haven't done the exercise for a while...

I have a very busy schedule... working almost 90 hours a week.

I also play recreational hockey on Saturdays.

I will start out working out twice a week and try to add in a third day once my schedule allows it.

Program:

Sunday: Squat 3x5, Press 3x5, PC 5x3

Wednesday: Squat 3x5, Bench press 3x5, DL 1x5

I will also buy 1.25 pounds micro plates ASAP and use them to increase the weight every workout.

Main goals are to increase leg strength and bodyweight.

All comments are welcome.

[carson]

Welcome. I gather that your weights are in kg.

[Ross]

Thanks. Weights are in pounds... I would not be here otherwise.

Workout #1 today @ 21h30

Squats: bar x 10 , bar x 10, 135 pounds x5, 175x5, 195x3, 3 sets of 5 reps @ 205 pounds

Press: bar x10, bar x 10, 85 pounds x5, 3 sets of 5 reps @ 105 pounds

Deadlift: 135x5, 225x3, 275 x3, 315x5

Light curls to flush arms.

Notes:

Squats weren't that easy since I'm just starting to squat without a mirror.

Press was easy; the bar was flying.

I had to use straps on my last set of deadlift since the bar I was using had not grip at all. I have chalk at home which I will use next time I deadlift.

I also had a decent day of food, but I clearly did not eat 4k cals.

Next training should be on Friday.

[carson]

Many people record their lift weights in kg. Since you did that with your body weight I assumed (that's always dangerous) that you did with the rest. We also have many people your age lifting those numbers in kg.

Anywho, thanks for the clarification. Keep up the good work. Post some videos from time to time if you have access. Also, do you see a coach from time to time? An SS coach is of great value.

[Ross]

No, I've never had any experience with a coach, but I plan posting a video once in a while on the forums.

Workout #2 (November 28th)

My gym membership expired last week so I figured I would try a new gym close to work.

I realized when I started my workout that the 45 lbs plates were a lot smaller than usual (diameter). This explains why I did chin ups instead of power cleans...

Squats: empty bar x 10 reps (twice), 135 pounds x5, 175x5, 195x3, 207 3 sets of 5 reps

Dumbell bench press: It was my first time bench pressing in almost a year. I subluxed my left shoulder about a year ago and quit benching since then. I figured I'd use the db just to start up. I worked up to: 50 pounds x5, 55 x5, 60x5, 55x5. It was pretty easy but I can still feel it in my shoulder (slight discomfort and popping). I might stick to pressing twice a week while I figure how to rehab properly.

Chins 3x8

[Ross]

Workout #3 (Wednesday December 2nd)

Squat: barx10, barx10, 135 lbs x5, 175x5, 195x3, 210 3x5

Press: barx10, 85 lbs x5, 107 3x5

Deadlift: 135x5, 225x3, 275x3, 320x5

I then played a friendly hockey game on Friday. I had severe cramps in both calves. My right calf was very tender for the next days.

It has also been crazy at work since last Sunday. I slept 10-12 hours between December 6th and December 10th.

I was very tired however managed to hit the gym on Thursday (December 10th):

Workout #4

Squat: barx10, barx10, 135 lbs x5, 175x5, 195x3, 212 3x5

Press: (miscalculated the weights) I did 3 sets of 4 reps @ 115 pounds while it was supposed to be 110 pounds. I did go for the fifth rep on every set but I missed them all.

Deadlift: 135x5, 225x3, 275x3, 325x4 (failed the 5th rep)

Chins (3x failure with 5 min breaks): 6, 8, 7

I have lurked the programming section and Andy Baker suggests deadlifting every workout when training twice a week. That is what I will do from now on.

Also, he suggests adding volume on pressing movement. I will simply press twice a week until I fully rehab my shoulder because for now, it does not feel right after benching.

In other words, all workouts will be: squat, press, deadlift, 3 sets of chins to failure with 5 min rest between sets.

Next workout should be on Monday.

[Ross]

I'm back. I must have trained around ten to twelve times since my last post.

I've been working 80-90 hours per week since then and it's been hard to find the time to train.

I'm currently subscribed to a gym next to work but since I always finish work late I never make it to the gym.

I"ll try a gym close to my place this weekend (around 10 min jog). I could wake up and train around 5h30 before going to work, might be my best option...

Next workout will hopefully be this Thursday.