Changing it up, giving SS a go.

[km77]

I’m a 27 year old male, 6’ tall, 210lbs. I’m in the military and have been lifting for about ten years on and off. I haven’t been gaining strength lately, so I decided I’m going to start at ground zero and work my way through the program.

Day 1 (19 Nov)

Squat 245x5x3
Press 115x5x3
DL 365x5x1

I’m excited to see where this program takes me. It’s going to be hard only going to the gym three days a week, as I’m currently doing six. But, I’ll trust the system and see what happens.

[Dale Waters]

Good starting numbers, and good on you for not throwing in the kitchen sink! I can say from personal experience that 3 days will be plenty hard before too long. If you don't mind me asking, what branch are you in?

[km77]

Thanks Dale Waters. I’ve been appreciating the days off lately. And I am Army.

[km77]

Alright I’ve got a few more workouts in, and I’m really enjoying the program for the most part. It’s definitely working for now too.

Day 2
Squat 255x5x3
Bench 185x5x3
Deadlift 375x5

Day 3
Squat 265x5x3
Press 120x5x3
Deadlift 385x5

Day 4
Squat 275x5x3
Bench 190x5x3
Deadlift 395x5
Pull-ups 6x3

Day 5
Squat 285x5x3
Press 125x5x3
Deadlift 405x5
Pull-ups 7x3

Pressing movements are definitely my weakest point, always have been. Those are the numbers I am excited to see grow. I think I’m going to change the bench to 10lbs increments instead of 5lbs.

[Geoff Bischoff]

Welcome, Soldier.

SS is a good model. If you stick with it you'll go far.

I did similar to you; goofed off lifting for about 10 years, staying in good Army shape, but never getting truly strong. Made steps forward and back. When I started SS, I had lifetime best 1RMs of SQ: 350, BN: 300, PR: 190, DL: 405. On the SS NLP, I ended up squatting 370 for 5 reps, DL 411 for 5, BN 285 for 5, and PR 175 for 5, and my 1RMs have moved to SQ 390, BN 310, PR 210, DL 452. And the bench is higher I bet; I 4-repped 300 today. Press, I 3-repped 200 last week. Just haven't tested the new 1RMs; waiting for a January competition for that.

All that data was for this punchline: That improvement is all between 20180611 and today, 20181130. 5 months time, as a 41-year old Army desk jockey.

This stuff works IF YOU EAT (I also gained 30-ish lbs).

Dude your size who is *starting* at a 405 deadlift could probably be a real monster. Happy training!

[km77]

That’s some motivation right there! Good work. I’m definitely excited to see where this goes. I want to start competing soon.

[km77]

Yesterday was a good day. Before starting this program less than two weeks ago, my 1RM deadlift was 415...

Yesterday’s workout:

Squat 295x5x3
Bench 195x5x3
Deadlift 415x5

I’m happy with that milestone.

[Geoff Bischoff]

Nice, man. Killing it. I'm slightly jealous. My best 5-rep is still 411, and that number has stood for a couple months now. :/