SS/Competitive PL Log

[kittenSmash]

Good numbers man. And in my experience, you can expect the rest of your squat sets to feel like max efforts from here on out. But you somehow just get under the bar and do it.

[HardGraft]

Thanks for the reply man. Yeah its going to be pretty tough from now on in. I'll try and keep going as long as possible before I move on to an intermediate programme.

[HardGraft]

Plan is to continue SS up until my powerlifting meet on the 2nd of October - I will be tapering 2 weeks before and doing heavy singles for a gauge of my 1RM and multiple singles on my openers. After the meet I will reset my weights on SS and go balls out again until I'm done with linear progression. I'm thinking Texas method for some intermediate programming after SS.

[HardGraft]

2nd of September.

Probably shouldn't have trained today, felt pretty ill yesterday and worse today. Decided to skip squats (my rationale being they are the most systematically taxing exercise, and from previous experience would take me longer to get over my virus/cold if I did them - therefore being more inefficient in the long run - sometimes its more productive to take time off - plus I felt weak and most probably would not have got my reps).

Press
bar x 5
40 x 5
55 x 3
65 x 1
75 x 3
75 x 2
75 x 2

Just felt weak and not myself. Decided to skip the rest of my 'planned' workout and messed about with:-

Power shrug from high hang
bar x 3
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3 x 3

Not too heavy.

Dips
bw x 5
+5 x 5
+10 x 5
+15 x 5
+20 x 5
+25 x 5

Again not all out heavy just wanted to work the muscles.

Hopefully feeling stronger and back to 'normal' by saturday.

[HardGraft]

Saturday 4th September

Still felt bad so did the following:-

Leg press

100 x 5
180 x 5
240 x 5
280 x 5

Then two chodes decided to take over the leg press whilst I was spotting my mate on the bench. Took loads of weight off and I couldn't be bothered to stand for 5 minutes working out how much was on. I worked in with these two and put an extra two 20's on each side of what they had and did another two sets for an easy 5 reps.

Bench
60 x 5
80 x 3
97.5 x 5 x 5 felt easy

Pendley rows
60 x 5
80 x 3
100 x 5 x 3

Again, took it quite easy.

[HardGraft]

Monday 6th of September

Squats
bar x 5
60 x 5
90 x 3
120 x 2
150 x 1
187.5 x 4
187.5 x 3
187.5 x 3

Didn't feel myself but though fuck it and trained back on my linear progression programme. Bombed out on my second set so thought I would just hit 3 reps on last set and go again on Wednesday

Bench
bar x 5
60 x 5
80 x 3
100 x 1
112.5 x 3

Deadlift
60 x 5
100 x 3
140 x 1
160 x 1
192.5 x 5

I say 5 but had to rest a little bit inbetween each rep as I had nothing in the tank. Probably still recovering I guess. I hope...

Incline barbell press
60 x 5
70 x 8 x 3

Again not too heavy, stopping a couple of reps short of failure.

[HardGraft]

Wednesday 8th of September

Squats
bar x 8
60 x 5
90 x 3
120 x 2
150 x 1
187.5 x 3
187.5 x 3
187.5 x 5

Interesting. First two sets felt pretty hard. Decided to get a spotter on the 3rd set (even though I train in a cage), and I banged out 5 good reps. This tells me two things:
1. That I'm a pussy
or
2. That its psychological
Hopefully the latter...But seriously, i'm going to get someone to spot and stay close to me on my next squat workout, hopefully get 3 x 5 and progress to 190.

Press
bar x 5
40 x 5
50 x 3
60 x 2
75 x 4
75 x 3
75 x 3

Powerclean
bar x 3
60 x 3
70 x 1 - very good rep
77.5 x 3 x 5 - better than last time after working on technique, hopefully get some good progression on these now.