Shem's SS Log

[Shem]

Catching up my online log with my training book. This one was tough. I had just gotten back from out of town and had not been getting enough sleep. Got it done though.

Weigh-in: 174#

Warmup: 5 mins exercise bike

Squat
45x5x2
95x5
135x5
195x4
240x5x3

Ugly. Strong enough to handle the weight, but definitely glad I dropped to 5# increments. Lack of recovery (sleep, primarily) definitely had an impact.

Press
45x5
55x5
75x5
95x5x3

Continue to feel strong on these, although I'm not sure how much longer I can do the 5# jumps. Will try for 100 and see how that feels.

Cleans
65x3x2
95x3x2
135x3x5

Starting to feel a little heavy. Need to focus on exploding the second pull (again, recovery could be a factor).

Got pissed and left without doing any accessory work. Definitely going to focus on eating and sleeping over the next few days to get back on track.

[Shem]

Missed a workout because of work, so I'll just continue the alternation (back to the A workout). This was a good workout; the extra day off helped get me recovered and back on track.

Warmup: 5 mins exercise bike

Squat
45x5x2
95x5
135x5
195x3
245x5x3

Much better than last time. Starting to develop some helpful cues (focus my eyes, take a breath, knees out, bounce!). Lost my focus a little on the second set, and the weight felt 20% heavier. Third set was the strongest.

Bench
45x5
65x5
95x5
130x5x3

Good here. Slowing down slightly, but definitely feel strong on these.

Deadlift
135x5
205x5
265x5

Done. Easy. Still using double overhand grip to develop grip strength; we'll see how long I can keep that up.

Chins
BWx6,5,3

Worse than last time. The main lifts were great, but I just didn't have any stamina left for the chins. I may just start doing chins/pullups and situps at every workout.

Overall, definitely felt good. Looking forward to Sunday.

[Shem]

Keep up the good work buddy! And keep eating big!

Thanks for the encouragement. I'm back on GOMAD (or close) and big meals. And I am definitely loving linear progression!