Wish I would have know about SS years ago. SS newby logs.

[Kyle G]

30 yr old, 6ft, 242lb (started at 235lb), athletic male. I've worked out regularly since college trying to use the typical bodybuilding 5 day a week split, but never made any real strength gains. After reading the book and watching as many of the youtube videos as possible to work on form, 9/21/16 was workout #1. I'll post results from all previous workouts and try to keep up on here with current ones as well. Overall I've been able to stay with the program except for a few weird weeks. Working shift work and traveling for classes kinda messes me up sometimes, as I'm sure it would with anyone else.

To catch up I'll just put worksets until I post the current workouts. Also, I'm eating a lot.

9/21 wed
squat 225x5x3
press 135x5x3
dead 225x5x3

9/23 fri
squat 230x5x3
bench 225x5x3
dead 245x5x3

Took extra rest period
to restart on a monday

9/26 mon
squat 235x5x3 (last set belted)
press 140x5x3
dead 250x5

9/28 wed
squat 240x5x3
bench 227x5x3
dead 255x5x3
chins 4x3

9/30 fri
squat 245x5x3
press 141x5x3
dead 265x5
chins 4x3

10/3 mon
squat 250x5x3
bench 230x5x3
dead 275x5

10/5 wed
squat 255x5x3 (last 2 reps slow but clean)
press 143x5x3
dead 280x5

10/7 fri
squat 260x5x3 (belted)
bench 235x5x3
clean 135x5

out of town, return and maintain

10/14 fri 240lbs
squat 260x5x3
press 143x5x3
dead 280x5
chins 4x2

10/16 sun
squat 265x5x3
bench 240x5x3
back ext, chins

out of town, return and maintain

10/22 sat
squat 265x5x3
press 140x5x3
dead 280x5

10/24 mon
squat 270x5x3
bench 245x5x3
clean 135x5x3 need work on clean form. Started taking video to review and find mistakes.

[Kyle G]

fixed

[carson]

Welcome. I'm not sure that you need to gain weight even though most people do need to. Good solid start. Keep up the good work.

[Kyle G]

Thank you. I agree with the gaining weight. I think the 2 partial weeks off highly contributed to the weight gain (too much food and beer in 2 weeks).

[carson]

I think we all are in agreement with your sentiment concerning being involved with SS a long time ago. The problem is that it has only really existed since 2010. It's the gold standard of safe scientific strength development. No stunts just hard work, good eating, and rest between the work. It does the trick.

[Kyle G]

10/27 Good day. I've been taking video of my work sets with my phone and reviewing them to ensure form isn't breaking down. Monday, I get back on track with the final B w/o.

squat- 45x5, 135x5, 185x5, 235x3, 255x2, 275x5x3
press- 45x7, 95x5, 125x3, 143x5x3
dead- 135x5, 225x5, 255x2, 285x5

[Kyle G]

10/31 mon. When I got to my work set on squat I felt an issue with depth being a little high. After reviewing my phone video I was a couple inches higher than I should have been. So I dropped down to 275 and completed the next to sets at proper depth. Bench and dead felt good.

squat- 45x5, 95x5, 135x4, 225x3, 255x2, 280x5x1, 275x5x2
bench- 45x5, 135x5, 225x4, 247x5x3
dead- 135x5, 225x5, 265x3, 290x5

[Kyle G]

11/2 Wed. After reviewing the book I realized that my depth wasn't as bad as I thought (I was pretty much exactly at parallel). I was trying to get hip crease below the knee crease which was to low. That being said I still think lowering my squat work weight was the right thing to do because today 278 was pretty tough. I'm guessing that a lack of sleep from my work shift swinging from nights to days erratically is messing with me this week. Time is going to continually become harder to come by with duck season approaching. Anywho onto Wednesday's sets.

squat- 45x5, 135x5, 225x3, 255x2, 278x5x3 - made a note that the next increase will only be to 280
press- 45x5, 95x5, 115x3, 145x5x3.
back ext- 25x5x3
chins- 4x3

Should have titled this thread YNDTP

[carson]

Wow. Two days in a row. Rest is as important as work. Take at least one day between each training.

[Kyle G]

The work out days were Monday and Wednesday. I just didn't enter the info for Monday till last night.