GripAU's SS log GripAU's SS log

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Thread: GripAU's SS log

  1. #1
    Join Date
    Feb 2010
    Posts
    146

    Post GripAU's SS log

    • phoenix arizona seminar date
    • texas seminar date
    Purple = PRs @ start of SS
    Green = Current PR + Rate of Progression
    Red = Log PR
    Blue = Regression from a PR
    Orange= Bodyweight
    Maroon= Goals



    Current Stats

    • 183cm (6')

    • Joined gym on 28/10/09 @ 80kg(176lb).

    • Current Weight:105.1kg(PreW, normal attire)

    - Not necessarily max lifts, just what I've done.

    PR lifts @ start of SS
    Goals
    PR Lifts now
    • DEADLIFT: 80kgx1x5
      DEADLIFT:220kgx1
      DEADLIFT: 167.5gx1x5 (+5kg/wo)

    • SQUAT: 100kgx1x5
      SQUAT:200kgx1
      SQUAT:140kgx3x5 (+2.5kg/wo)


    • POWERCLEAN:- N/A
      POWERCLEAN:120kgx1
      POWERCLEAN:60kgx3x5 (+5kg/wo)


    • BENCH: 90kgx1x1
      BENCH:140kgx1
      BENCH:100Kgx3x5(+2.5kg/wo)


    • PRESS: 52.5kgx1x5
      PRESS:100kgx1
      PRESS: 66.25kgx3x5 (+1.25kg/wo)


    Training Notes

    Squat = 1st Reset @ 142.5kg
    PC is still puny. I initially subbed Rows and chins while i practiced, and then finally added in cleans. Wrist injury has hindered progress. Gym change is inc soon, moving to a land of bumper plates at uni.
    Chin ups may seem highly variable- i have been a little inconsistent on bar usage- sometimes face eachother grip, sometimes slight angle, sometimes flat bar. It's because of gym changes, taken equipment etc. April onwards chins are all straight bar, hands about torso, maybe a bit wider, width apart.


    Injuries

    None

    --------------------------------------------------------------------------------------------------------------------------



    Squats-87.5kg x 3 x 5
    Bench- 72.5 x 3 x 5
    Chin Ups- BW x 8,5,4
    Weighted Situps (Half Ball)-10kg x 3 x 10


    --------------------------------------------------------------------------------------------------------------------------


    Squats- 90kgx5x3
    Press- 47.5kgx3x5
    Deadlift- 100kgx1x5
    Weighted Situps (Half Ball)- 12.5kgx3x8

    --------------------------------------------------------------------------------------------------------------------------



    Squats- 92.5kgx3x5
    Bench- 75kgx3x5
    Pull ups- BW (-12kg)- 9,6,4

    Weight:95.2kg.

    --------------------------------------------------------------------------------------------------------------------------



    Squats-95kgx3x5
    Press- 50kgx3x5
    Chin ups- BW x 8,6,3
    Weighted situps (Half Ball)- 15kg x 8,8,8


    --------------------------------------------------------------------------------------------------------------------------

    Changed Gym

    Squats- 100kgx3x5
    Bench- 80kgx3x5
    Deadlift- 110kgx1x5

    Weighted Situps (Decline Bench)- 5kgx1x8, 7.5kgx1x8.

    --------------------------------------------------------------------------------------------------------------------------


    Squats- 105kgx3x5
    Press- 52.5kgx3x5
    Barbell Rows- 70kgx3x5
    Weighted Situps (Decline Bench)- 10kgx3x8


    --------------------------------------------------------------------------------------------------------------------------

    Monday- Cold which started Saturday. MISS

    --------------------------------------------------------------------------------------------------------------------------

    Resuming Tue, Thur, Sat split.

    Squat -107kgx3x5
    Bench - 82.5kgx1x5, 82.5kgx1x3, 82.5kgx1x4
    Deadlift- 120kgx1x5
    Weighted Situps- 7.5kg x 8


    Weight:96.1kg
    --------------------------------------------------------------------------------------------------------------------------

    Squat- 110kgx3x5
    Press -55kgx3x5
    Barbell rows- 72.5kgx3x5 (PC starts soon)


    --------------------------------------------------------------------------------------------------------------------------

    Squat- 112.5kg x 3 x 5
    Bench- 82.5kg x 3 x 5
    Deadlift - 130kg x 1 x 5

    --------------------------------------------------------------------------------------------------------------------------

    Squats- 115kg x 3 x 5
    Press - 57.5kg x 3 x 5
    Power clean- 40kg x 5 x 3


    --------------------------------------------------------------------------------------------------------------------------

    Squats- 117.5kgx3x5
    Bench- 85kgx1x4, 85x2x 5.
    Deadlift- 135kgx1x5


    --------------------------------------------------------------------------------------------------------------------------

    Squat- 120kgx3x5
    Press- 60kgx3x5
    Clean- 50kgx3x5


    --------------------------------------------------------------------------------------------------------------------------

    Squat- 122.5kgx3x5
    Bench- 87.5kgx2x5, 87.5x1x4

    Deadlift- 140kgx1x5

    Weight: 97.9kg- (shorts, shoes, hydrated, post workout)

    --------------------------------------------------------------------------------------------------------------------------

    Squats- 125kgx3x5
    Press- 62.5x2x4, 62.5x1x3
    Power Clean- 60x5x3
    Barbell Curls- 35x1x8, 35x1x4


    Weight: 99kg (post workout, normal shorts shoes and iPod. Hydrated)

    --------------------------------------------------------------------------------------------------------------------------

    Squats- 127.5kgx1x5
    127kgx2x1
    Bench Press- 87.5kgx1x5, 87.5kgx1x4, 87.5kgx1x5
    Deadlift- 145kgx1x5

    --------------------------------------------------------------------------------------------------------------------------

    Squats- 127.5kgx3x5
    Press- 62.5kgx3x5

    PowerClean- MISS (wrist pain while lowering)
    Subbed Chins- BW x 8,4,3

    Weight: 99.6kg (Post workout, hydrates, shoes, shorts, shirt, iphone)

    --------------------------------------------------------------------------------------------------------------------------

    Squats- 130kgx3x5
    Bench- 87.5x3x5

    Deadlift- 150kgx1x2 (Poor Sleep)

    Weight: 99.4kg (Pre workout, in the AM, shorts, shoes, shirt, iphone)

    --------------------------------------------------------------------------------------------------------------------------

    Squats- 132.5x2x5

    132.5x1x3
    Press- 65x1x3, 62.5x1x5,62.5x1x3
    Power Clean- Miss- Wrist pain
    Chins: Bw x 7, 5, 4

    Weight: 99.3kg (Usual clothes, shoes, pre workout)
    --------------------------------------------------------------------------------------------------------------------------
    Last edited by GripAU; 05-12-2010 at 04:09 AM. Reason: Updates

  2. #2
    Join Date
    Feb 2010
    Posts
    146

    Default

    *LOG CONTINUED*

    Squats -135kgx3x5
    Bench- 90kgx3x5
    Deadlift- 150kgx1x5


    Weight- 101.2kg

    ----------------------------------------------------------------------------------------------------------------------------

    Squats- 137.5x3x5
    Press- 62.5x2x5, 62.5x1x4 >>> RESET
    PowerClean- Miss, wrist.
    Chins- 5, 4.5, 3.

    Weight: 102.5kg (pre workout, normal clothes, shoes, iphone)

    ----------------------------------------------------------------------------------------------------------------------------

    Squats- 140kgx3x5
    Press (reset)- 50kgx3x5
    Chins- 5, 4.5, 4.

    Weight: 102.5kg (pre workout, bit of food, shoes, shirt, shorts, iphone, usual scales)

    ----------------------------------------------------------------------------------------------------------------------------

    Back from holiday, 6 days since squatting heavy.

    Squats- 140x5,3,1
    Press- 55kgx3x5
    chins-5.5,4.5,4.
    ----------------------------------------------------------------------------------------------------------------------------

    <Small missing section of log- exam pressure>

    ----------------------------------------------------------------------------------------------------------------------------

    Squats- 125kgx2x5 (Gym Closed Early)
    Press 62.5x3x5
    Chins- 6, 4.5, 4
    Back Ext- Bw + 5kgx2x8

    ----------------------------------------------------------------------------------------------------------------------------

    Squats- 127.5kgx3x5
    Bench- 95x3x5
    Deadlift- 160kgx1x5


    Weight: 104.7kg

    ----------------------------------------------------------------------------------------------------------------------------

    Squats- 130kgx3x5
    Press-65x3x5
    Chins- Bwx 6.5, 5.5, 4

    ----------------------------------------------------------------------------------------------------------------------------

    Squats- 132.5x3x5
    Bench-97.5x3x5
    Deadlift- 165x1x5

    ----------------------------------------------------------------------------------------------------------------------------
    Squat- 135kgx3x5
    Press- 66.5x3x5
    Chins- 7,6,5
    ----------------------------------------------------------------------------------------------------------------------------

    lost of track of where i'm at

    Squat 140x3x5
    Bench 100x5,5,4, then next session 100x3,3,2... not happy. had 100 bagged but fucked rest on last set.
    Deadlift- 167x1x5, 170x2.. second wo mental failure

    weight: 105.1kg
    (normal attire, pre w). prob 104 raw or something. Don't have accurate home scales, can't get a raw reading.






    Squats- 90kgx5x3
    Press- 47.5kgx3x5
    Deadlift- 100kgx1x5
    Weighted Situps- 12.5kgx3x8
    Last edited by GripAU; 05-12-2010 at 03:24 AM.

  3. #3
    Join Date
    Feb 2010
    Posts
    146

    Default

    Squats- 92.5kgx3x5
    Bench- 75kgx3x5
    Pull ups- BW (-12kg)- 9,6,4
    Dips- BW (+12kg)- 8,6 4

    Weighed in @ 95.2kg.

    Edit: Have removed dips. No point when pressing 3x/w.
    Last edited by GripAU; 02-24-2010 at 05:19 AM.

  4. #4
    Join Date
    Feb 2010
    Posts
    146

    Default

    Squats-95kgx3x5
    Press- 50kgx3x5
    Chin ups- BW x 8,6,3
    Weighted situps- 15kg x 8,8,8
    Last edited by GripAU; 02-24-2010 at 05:20 AM.

  5. #5
    Join Date
    Feb 2010
    Posts
    146

    Default

    Squats- 100kgx3x5
    Bench- 80kgx3x5
    Deadlift- 110kgx1x5
    Weighted Situps- 5kgx1x8, 7.5kgx1x8.
    Last edited by GripAU; 05-12-2010 at 06:47 PM.

  6. #6
    Join Date
    Feb 2010
    Posts
    146

    Default

    Squats- 105kgx3x5
    Press- 52.5kgx3x5
    Barbell Rows- 70kgx3x5
    Weighted Situps (Decline Bench)- 10kgx3x8
    Last edited by GripAU; 05-12-2010 at 06:51 PM.

  7. #7
    Join Date
    Feb 2010
    Posts
    146

    Default

    Caught a cold.
    Last edited by GripAU; 05-12-2010 at 06:51 PM.

  8. #8
    Join Date
    Feb 2010
    Location
    Perth, Australia
    Posts
    263

    Default

    Hey mate, bummer about the cold. Just eat as much as you can possibly get in your face to try and get through it!

    I missed yesterdays workout - moved house and had no time or energy left for the gym. Going to have to wait til Monday now. Will eat as much as I can and hope I still have the strength to add 2.5kg to my squat on Monday.

    ...really hoping to nail 115kg!

  9. #9
    Join Date
    Feb 2010
    Posts
    146

    Default

    weight is 96.1kg.

    Squats- 107.5kgx3x5

    Bench- 82.5kgx1x5
    82.5kgx1x3 - mental
    82.5kgx1x4 - rest ++

    Deadlifts- 120kgx1x5

    Weighted situps- 7.5kgx2x8
    Last edited by GripAU; 05-12-2010 at 06:52 PM.

  10. #10
    Join Date
    Feb 2010
    Posts
    146

    Default

    starting strength nutrition camp
    Weight- 97.9kg..

    Squat- 110kgx3x5
    press -55kgx3x5
    Barbell Row 72.5x3x5
    . - I have PC down- starts next light pull day!!
    Last edited by GripAU; 04-10-2010 at 07:32 PM. Reason: Clarify weight gain

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