Mas43's SS Log

[mas43]

Ok so I originally was posting this log on BB.com and nobody really comments or gives encouragement so i figured this would be a far better place to record my workouts, anyway...

Goals to meet
Squat 120kg/260lbs x 5
Bench 100kg/220lbs x 5
Dead 160kg/350lbs x 5

Log so far...

Monday 10th May

Weight: 83kg

Squat
Warm Up
15 x 20kg
5 x 50kg
3 x 60kg

Work Sets
5 x 70kg, 90sec rest
5 x 70kg, 90sec rest
5 x 70kg


Bench
Warm Up
10 x 20kg
8 x 40kg

Work Sets
5 x 60kg, 90 secs rest
5 x 60kg, 90 secs rest
5 x 60kg

Chin Ups (Hoping to see these improve as i suck at them)
5 x BW
4 x BW
4 x BW

Notes
Session took around 45mins, felt pretty good after it, focused a lot on form, maybe take some videos next session.



Wednesday 12th May

Squat
Warm Up
15 x 20kg
5 x 50kg
3 x 60kg

Work Sets
5 x 75kg, 90sec rest
5 x 75kg, 90sec rest
5 x 75kg


OH Press (From Floor)
Warm Up
12 x 15kg

Work Sets
5 x 40kg, 90 secs rest
5 x 40kg, 90 secs rest
5 x 40kg

Deadlift
5 x 100kg

Notes
Another good session, squat form was a bit off due to the fact ive not slept much this week and my legs were sore from the last session. Deadlift fealt really light but im goin to stick with 5kg increases per session.



Monday 17th May

Squat
Warm Up
15 x 20kg
5 x 50kg
3 x 60kg

Work Sets
5 x 80kg, 90sec rest
5 x 80kg, 90sec rest
5 x 80kg


Bench
Warm Up
10 x 20kg
8 x 40kg

Work Sets
5 x 62.5kg, 90 secs rest
5 x 62.5kg, 90 secs rest
5 x 62.5kg

Pull Ups
6 x BW
5 x BW
4 x BW

Notes
Session took around 40mins, Squats were sore as i bashed my knee yesterday, powered through it though!



Wednesday 20th May

Squat
Warm Up
15 x 20kg
5 x 50kg
3 x 60kg

Work Sets
5 x 85kg, 90sec rest
5 x 85kg, 90sec rest
5 x 85kg


OH Press (From Floor)
Warm Up
12 x 15kg

Work Sets
5 x 42.5kg, 90 secs rest
5 x 42.5kg, 90 secs rest
5 x 42.5kg

Deadlift
5 x 105kg

Notes
Got a bit of back pain on first work set of squats but it sorted itself out, feels like i may stall soon on OH Press but we shall see! Gonna try and power through!



Friday 22nd May

Squat
Warm Up
15 x 20kg
5 x 50kg
3 x 60kg

Work Sets
5 x 90kg, 90sec rest
5 x 90kg, 90sec rest
5 x 90kg


Bench
Warm Up
10 x 20kg
8 x 40kg

Work Sets
5 x 65kg, 90 secs rest
5 x 65kg, 90 secs rest
5 x 65kg

Chin Ups
7 x BW
4 x BW
5 x BW

Notes
Good sesh looking forward to getting my squats into the triple figures



Monday 24th May

Squat
Warm Up
15 x 20kg
5 x 50kg
3 x 60kg

Work Sets
5 x 95kg, 90sec rest
5 x 95kg, 90sec rest
5 x 95kg


OH Press (From Floor)
Warm Up
12 x 15kg

Work Sets
5 x 45kg, 90 secs rest
5 x 45kg, 90 secs rest
5 x 45kg

Deadlift
5 x 110kg

Notes
Good session, only took 35mins! Deadlift fealt light, starting to strugle on squats a bit.

[mas43]

Wednesday 26th May

Squat
Warm Up
15 x 20kg
5 x 50kg
3 x 60kg

Work Sets PB
5 x 100kg, 90sec rest
5 x 100kg, 90sec rest
5 x 100kg


Bench
Warm Up
10 x 20kg
8 x 40kg

Work Sets
5 x 67.5kg, 90 secs rest
5 x 67.5kg, 90 secs rest
5 x 67.5kg

Pull Ups
6 x BW
5 x BW
4 x BW

Notes
PB on squats, lower back felt really tight afterwards, bench was easier than expected, pullups still suck

[McLee]

Its a great feeling to finally get through work sessions of 100kg on squats. Good work and the next 50kg will go up easy.