Jordan's training log

[jordan23042000]

Hello everybody, just started two weeks ago. I haven't lifted in close to ten years. I'm a former college football player, but since then I've badly herniated two discs. The fear of back injury is still holding me back in the squat and dl, I'm progressing very slowly, as you'll see. My short term goal is to get stronger than I was as a teen. 16 yo Jordan would rag doll 28 yo Jordan. I'm 6'5 and currently about 292. I started out light and two weeks in the weights are still pretty easy. Like I said I still fear back injury.


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[jordan23042000]

5-17
5 minutes treadmill
Squat 45lb x 5+
45lb x 5+
95lb x 5+ (3 sets)
Bench 45x 5+
95 x 5+
115 x 5+
125 x 5+
125 x 5+
Deadlift 135x 5



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[jordan23042000]

5-19
Skwaat
45 lb x8+
95 x 5
105x5x3

Press
45 x8
85 x 5
95 x 5 x2
95 x4 (missed rep)

Pull up
100 lb assist x 3 sets (less than 5 reps)


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[jordan23042000]

5-23
Warm up & stretch
Skwaat
45 x 5
95x5
115x5x3 (bad form, quad dominant, shallow)
Bench
45x5
135x 5
155x5x3
Deadlift
135x5

Pull up
100 lb assist, 2 sets (<5 reps)



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[jordan23042000]

5-25
Squat
45 xx
95 xx
125x3x5 )shallow?

Ohp
45 xx
65 xx
95x3x5 (easy)

Hamstring curl
30 xx
80 lbs 3 sets near fail

Pull up
100 lb assist
3 x near fail


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[jordan23042000]

5-27
Squa
45 x8
95x5
135x5x3

Bench
45x8
105x6
135x3-4
165x5x4 (extra set)
165x1

Deadlift
135x5 (form?)

Pull up
100 lb assist
1 set fAilure (
Post meal panda



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[jordan23042000]

5-31
Squat
45 x x
95x x
135x5x3
145x5x1

Ohp
45x x
95 xx
105x5x3
Romanian dl
95 x 8-10
95 x 8-10
105 x 5-8

Pull up w/ 100 lb assist
3 sets
<5

Biceps curl ez bar
30x8
50x6-7
50x7-8




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[jordan23042000]

6-2
SquatpAB
45 x x
95x x
135x3
145x5x3 (form better? Easy

Bench
45 x x
135 x x
185x5x3 (easy)

Deadlift
135x1
155x5[emoji668][emoji664]

Pullup 100 assist
1 set




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[jordan23042000]

Sorry for the way I write. This is copy and pasted from my notes in my phone, sometimes I use weird shorthand. My squat form sucks so bad, but it's slowly improving. I'll post a form check video soon.


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[peez]

Welcome to the forum, Jordan. This program might be the best thing you can do for your back long-term. I'd highly recommend you see a coach to make sure you learn the lifts with good form - esp. for back safety. You may have lifted before, but the way SS teaches them might be different. Good luck!