3PU's SS Training Log

[3PU]

SESSION #4
WORKOUT B

SQUAT
150x5x3

PRESS
100x5x3

CLEAN
100x3x5


NOTES
Slight twinge in wrist during cleans--concentrated on not doing reverse curls and just getting under the bar. Later sets seemed easier on wrist.
5 new chickens added to the coop tomorrow!

RECOVERY
Food:Fried onion and peppers, 2 sausages, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, half pound of grass-fed ground beef with a little bit of plain pasta, salad (iceburg lettuce, cherry tomatoes, cheddar, half an avocado), 1 Guinness, 4 oz Jamesons
Previous night's sleep: 8 hours

[3PU]

NOTES
Spent the day cooking for the next few day's lunches (a beef roast, a pork tenderloin, and 8 chicken breasts in the slow cooker with a Hoegarden, garlic and black pepper), and bringing my new chickens to the coop. There was some fighting at first but they're all resting now (just checked on them), each flock huddled together on opposite ends of the coop staring at each other.

RECOVERY
Food:1 cup coffee with milk, 4 slices Canadian bacon, 4 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, 2 bottles of Steam Whistle, .3 lb pork tenderloin, .3 lb roast beef, big plate of nachos with a ton of vegetables
Previous night's sleep: 7 hours

[3PU]

SESSION #5
WORKOUT A

SQUAT
155x5x3

BENCH
145x5x3

DEADLIFT
205x5x1


NOTES
Everything went smooth. Felt pretty positive and strong.

RECOVERY
Food: 2 cups coffee with milk, .5 lb Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 1.5 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, .36lb pork tenderloin, half a sweet potato with butter, big bowl of fresh blueberries, New York strip, 2oz Jameson's
Previous Night's Sleep: 8 hours

[3PU]

NOTES
SS, PP, and the DVD have arrived at the post office--will pick up tomorrow!

RECOVERY
Food: 1 cups coffee with milk, .5 lb pork tenderloin, 3 fried eggs, 0.5 banana, 1 cup blueberries, 1 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, .36lb pork tenderloin, roast beef sandwich (half pound home-cooked roast, 2 pieces whole wheat bread, lime and honey mustard), half a rainbow trout, roast potatoes, cup of boiled cauliflower, cheddar cheese, 6oz Jameson's
Previous Night's Sleep: 7.5 hours

[3PU]

SESSION #6
WORKOUT B

SQUAT
160x5x3

PRESS
105x5x3

CLEAN
105x3x5


NOTES
major pain in wrist during cleans. made a few failed attempts but finished up alright.

RECOVERY
Food: 0.5lb pork tenderloin, 3 fried eggs, 0.5 banana, 1 cup blueberries, 1.5 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef sandwich (half pound home-cooked roast, 2 pieces whole wheat bread, lime and honey mustard), samon with tbsp maple syrup, little bit of rice with peas and corn, 4oz Jameson's
Previous night's sleep: 8 hours

[3PU]

NOTES
Seriously, wtf? This week my weight stayed at 232 and I lost almost .75 inch off the waist again. I'm eating between 3500 and 5000 calories a day! I eat bacon and I drink beer and whisky! I can't believe what a great result I'm getting so far. I'm going to continue to eat very clean--I don't want to screw around with what's working for me now--and keep up the morning-hikes-on-an-empty-stomach.

Got my books and DVD--reading Chapter on squats now.

RECOVERY
Food: 0.5lb bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 1 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef sandwich (half pound home-cooked roast, 2 pieces whole wheat bread, lime and honey mustard), apple, 2 Tilapia fillets poached with lemon on BBQ, salad (lettuce, peach, almonds, onion), 4oz Jameson's
Sleep 2 nights ago: 8 hours

Food: 0.5lb bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 1 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef sandwich (half pound home-cooked roast, 2 pieces whole wheat bread, lime and honey mustard), apple, pasta with homemade sauce, chiken breast, salad (lettuce, feta, olives, tomato, cucumber, celery), 4oz Jameson's
Previous night's sleep: 7 hours

[misspelledgeoff]

This is exactly what Rip predicts for bigger guys starting SS. Great work.

[3PU]

This is exactly what Rip predicts for bigger guys starting SS. Great work.

Thanks! Yeah, I read that, but I thought at my age physical change would be more resistant. I'm surprised I'm doing so well.

I have surrendered myself to the Program completely and it's a big relief to do that. I don't over-think and try to adapt the program to fit any perceived shortcomings, I'm not overreaching, I'm not over-training. Most of my effort is put into securing sleep time and purchasing and preparing good food. When I'm in the (home) Gym I just follow the game plan and do what is written out in the Program. It's simple--but at the same time it requires a lot of dedicated physical effort and planning and preparation. My results so far are most definitely great reward!

SESSION #7
WORKOUT A

SQUAT
165x5x3

BENCH
150x5x3

DEADLIFT
215x5x1


NOTES
Everything went smooth again. Had company coming so I was worried about getting the workout in. Managed to do it and still get good rests in between sets.

RECOVERY
Food: 2 cups coffee with milk, .5 lb Bacon, 2 fried eggs, 0.5 banana, 1 cup blueberries, 1.5 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, 3oz Jameson's, 1 Guinness, plate size portion of homemade Shepherd's Pie, big salad, wife's homemade blueberry cobbler (oh my god)
Previous Night's Sleep: 8 hours

[3PU]

NOTES
Had house guests which led to too much drinking and not enough sleeping. Worked 10 hours today with a mild hangover. Just too out of it to do justice to a session tonight. Hitting my routine again starting early tomorrow am. Tonight's prescription: couch time, eating, no booze, lots and lots of sleep.

RECOVERY
(today)
Food: 0.5 banana, 1 cup blueberries, 1 litre whole milk, 2 tbsp peanut butter, 2 scoops whey protein, roast beef sandwich (half pound home-cooked roast, 2 pieces whole wheat bread, lime and honey mustard), peach, plate size portion of homemade Shepherd's Pie, big salad with feta, 2 homemade biscuits
Sleep 2 nights ago: 5 hours

(yesterday)
Food: 4 slices bacon, 2 scrambled eggs, 2 cups of coffee with cream, chicken sandwich (chicken breast and a half, 2 pieces whole wheat bread, lime and honey mustard), double hamburger and another half a patty, corn on the cob, green beans, 4 bottles of beer, 8oz Jameson's, big bowl mint chocolate chip ice cream
Previous Night's Sleep: 7 hours

[3PU]

SESSION #8
WORKOUT B

SQUAT
170x5x3

PRESS
110x5x3

CLEAN
110x3x5


NOTES
Eating and resting last night paid off. Got 9 hours of sleep and ate Shepherd's Pie until I was dizzy. Felt like a million bucks today--even better after the workout too. 165 squats last session while not too bad did make me feel like the weight was getting heavy, but 170 today went up with no problem at all.

RECOVERY
Food: 4 slices Canadian Bacon, 3 fried eggs, 2 cups of coffee with cream, big bowl of Shepherd Pie, peach, 0.5 banana, 1 cup blueberries, 1 litre whole milk, 2 tbsp peanut butter, 2 scoops whey protein, nachos with a bunch of vegetables from the garden, cheese, and avocado
Previous Night's Sleep: 9 hours