schmatt's training log

[MattBraunstein]

39yo
6' 1"
182lbs
19% bf

I've always veered more towards the endurance sports. Mostly because I always seemed a lot weaker than other people my size. After having a shoulder scope in January, I decided I need to start building some real muscle to protect my body. I started researching different weightlifting routines. I happened on PPST and downloaded the sample version. After reading this, I was hooked. I was drawn to the fact that this programming was meant to build strength, not necessarily just size. This was exactly the goal I was looking for. He also talked about common sense things, like just slowly adding weight and training over time to get stronger. Also, I've always been able to make progress early on in other routines I've done, but would stall out after 1-3 months. After reading, I realized this was probably due to a combination of diet and programming.

I bought PPST and read it cover to cover. I then bought SS:BBST and read that cover to cover. Since I was recovering from my shoulder surgery, I wasn't ready (or thought so due to lack of experience) to start the program. After about 2mo, I went to see a SS coach to learn proper form of the lifts. He intentionally started my lighter than usual due to age, shoulder recovery and lack of lifting experience. A week later, I embarked on my odyssey of increasing strength.

I logged all of my lifts using the SS app. I started out just half tracking my calories and macros using mymacros+. I started out with 2500cals and 200g/270g/70g.

Week 1:
3/14/16
SQ: 55x5x53
PR: 35x5x3
DL: 165x5

3/16/16
SQ: 65x5x3
BP: 55x5x3
DL: 175x5

3/18/16
SQ: 75x5x3
PR: 45x5x3
DL: 185x5

[MattBraunstein]

Week 2:
186lbs

3/21/16
SQ: 85x5x3
BP: 65x5x3
DL: 195x5

3/23/16
SQ: 95x5x3
PR: 50x5x3
DL: 205x5

3/25/16
SQ: 105x5x3
BP: 75x5x3
DL: 215x5

[MattBraunstein]

Week 3:
187lbs

3/28/16
SQ: 115x5x3
PR: 55x5x3
DL: 220x0 (Tweaked my back at lockout on the first rep)

Skipped Wednesdays workout to rest my back. Talked to my SS coach and was told to drop deadlifts to 30-40% and do 3 sets of 10 reps for about a week or two. Also, I held squats at existing weight for 1 week.

4/1/16
SQ: 115x5x3
BP: 85x5x3
DL: 85x10x3

[MattBraunstein]

Week 4:
188lbs

4/4/16
SQ: 115x5x3
PR: 60x5x3
DL: 85x10x3

4/6/16
SQ: 115x5x3
BP: 95x5x3
DL: 85x10x3

4/8/16
SQ: 125x5x3
PR: 65x5x3
DL: 95x5

[MattBraunstein]

Week 5:
189lbs

4/11/16
SQ: 130x5x3
BP: 100x5x3
DL: 105x5

4/13/16
SQ: 135x5x3
PR: 70x5x3
DL: 115x5

4/15/16
SQ: 140x5x3
BP: 105x5x3
DL: 125x5

[MattBraunstein]

Week 6:
189lbs

4/18/16
SQ: 145x5x3
PR: 72.5x5x3
DL: 135x5

4/20/16
SQ: 150x5x3
BP: 110x5x3
DL: 145x5

4/22/16
SQ: 155x5x3
PR: 75x5x3
DL: 155x5

[MattBraunstein]

Week 7:
190lbs

4/25/16
SQ: 160x5x3
BP: 115x5x3
DL: 165x5

4/27/16
SQ: 165x5x3
PR: 77.5x5x3
DL: 175x5

4/29/16
SQ: 170x5x3
BP: 117.5x5x3 (Switched to 2.5lbs increments to avoid failing)
DL: 185x5

[MattBraunstein]

Week 8:
192lbs

5/2/16
SQ: 175x5x3
PR: 80x5x3
DL: 190x5 (Switched to 5lbs increments to keep from potentially tweaking my back again from too big of a weight jump)

5/4/16
SQ: 180x5x3
BP: 120x5x3
DL: 195x5

Upped my calories to 2700 with 236g/270g/75g.

5/6/16
SQ: 185x5x3
PR: 82.5x5x3
DL: 200x5

[MattBraunstein]

Week 9:
194lbs

5/9/16
SQ: 190x5x3
BP: 122.5x5x3
DL: 205x5x3

5/11/16
SQ: 195x5x3
PR: 85x4,4,4
DL: 210x5

5/13/16
SQ: 200x5x3
BP: 125x5x3
DL: 215x5

I'm starting to feel very wiped, especially after the squats.

[MattBraunstein]

Week 10:
195lbs

5/16/16
SQ: 205x5x3
PR: 85x5x2; 85x4
DL: 220x5

5/18/16
SQ: 210x5x3
BP: 127.5x5x3
DL: 225x5

5/20/16
SQ: 215x5x3
PR: 77.5x5x3 (De-load due to two straight workout misses)
DL: 230x5

Going to see my SS coach to learn power cleans. Hopefully, this will help with the fatigue buildup of squats and deadlifts every workout.