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Thread: SS/Competitive PL Log

  1. #1
    Join Date
    Aug 2010
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    31

    Default SS/Competitive PL Log

    • phoenix arizona seminar date
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    I started SS a few months ago. My lifts went from/to:

    Squat: 100kg x 5 x 3 to now 172.5kg x 5 x 3
    Bench: 70kg x 5 x 3 to now 105kg x 5 x 3
    Deadlift: 150kg x 5 to now 187.5kg x 5
    Press: 60kg x 5 x 3 to now 72.5kg x 5 x 3
    BW: 94kg (8% BF) to 105kg (15% BF)
    Height: 6ft 1

    Have just started doing powercleans instead of pendley rows which I started off doing. Competed in my first powerlifting comp at the end of June, where I came second in the U23 age group (totaled 505kg; Squat 180kg, Bench 105kg, Deadlift 220kg) in the Yorkshire and North East Unequipped Powerlifting Champs (British Powerlifting Federation). Have my second comp coming up (2nd of Oct) where I hope to qualify for the British Unequipped Champs (total: 550kg in the 110kg weight class). Shooting for a 200kg Squat, 110kg Bench, and a 240kg Deadlift.

    My routine is linear progression SS which has been a little bit modified for my weak bench.
    Last edited by HardGraft; 08-19-2010 at 06:27 AM.

  2. #2
    Join Date
    Aug 2010
    Posts
    31

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    Tuesday 17th August

    Squat
    bar x 5
    60 x 5
    90 x 3
    120 x 2
    145 x 1
    172.5 x 5 x 3

    Bench
    bar x 5
    60 x 5
    70 x 3
    80 x 2
    90 x 5 x 5

    Powerclean
    bar x 3
    60 x 3
    72.5 x 3 x 5

    Still working on technique so will carry on with 2.5kg incremental increases.

    Db bench press (paused at bottom)
    32 x 6 x 3

  3. #3
    Join Date
    Mar 2010
    Location
    Albania
    Posts
    1,945

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    Quote Originally Posted by HardGraft View Post
    I started SS a few months ago. My lifts went from/to:

    Squat: 100kg x 5 x 3 to now 172.5kg x 5 x 3
    Bench: 70kg x 5 x 3 to now 105kg x 5 x 3
    Deadlift: 150kg x 5 to now 187.5kg x 5
    Press: 60kg x 5 x 3 to now 72.5kg x 5 x 3
    BW: 94kg (8% BF) to 105kg (15% BF)

    Have just started doing powercleans instead of pendley rows which I started off doing. Competed in my first powerlifting comp at the end of June, where I came second in the U23 age group (totaled 505kg; Squat 180kg, Bench 105kg, Deadlift 220kg) in the Yorkshire and North East Unequipped Powerlifting Champs (British Powerlifting Federation). Have my second comp coming up (2nd of Oct) where I hope to qualify for the British Unequipped Champs (total: 550kg in the 110kg weight class). Shooting for a 200kg Squat, 110kg Bench, and a 240kg Deadlift.

    My routine is linear progression SS which has been a little bit modified for my weak bench.
    Those are very good weights. Are you doing 5x5 on the bench?

  4. #4
    Join Date
    Aug 2010
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    Quote Originally Posted by LeonidasfromSparta View Post
    Those are very good weights. Are you doing 5x5 on the bench?
    Thanks man been making some decent progress. On Monday (I typically do Mon, Wed, Fri but my scedhule is a bit screwed up this week) I do 5 x 5, and Friday I do 1 set of 3 reps. I was stalling on my 5 x 3 bench so my mate (Who is British Champion) suggested changing it up this way. See how that goes for a while and maybe revert back to 5 x 3.

  5. #5
    Join Date
    Aug 2010
    Posts
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    Thursday 19th August

    Squat
    bar x 5
    60 x 5
    90 x 3
    120 x 2
    150 x 1
    175 x 5 x 3

    Felt good and solid, had an extra rep or two in each set. Be up to 4 plates per side soon for 3 x 5!

    Press
    bar x 5
    40 x 5
    60 x 2
    72.5 x 5
    72.5 x 5
    72.5 x 4

    Failed on last rep.

    Deadlift
    60 x 3
    100 x 3
    140 x 2
    160 x 1
    190 x 5

    Got a video of this, will post it up at somepoint. Didn't have time to do any chins. All weights in kg not lbs.

  6. #6
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    Aug 2010
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    Monday 23rd of August

    Squats
    bar x 5
    60 x 5
    90 x 3
    120 x 2 150 x 1
    177.5 x 5 x 3

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

    Powerclean
    bar x 3
    60 x 3
    75 x 3 x 5

    Pull-ups (wide grip)
    bw x 2 x 3

    Very weak on these

  7. #7
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    Aug 2010
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    http://www.youtube.com/watch?v=mWsEC...layer_embedded

    Theres a video from my deadlift (190kg x 5). My friend only got reps 3, 4, and 5 - but its gives an idea of my form and speed. Still feeling pretty good. I like to reset my grip in between reps.

  8. #8
    Join Date
    Aug 2010
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    Wednesday 25th of August

    Squat
    bar x 5
    60 x 5
    90 x 3
    120 x 2
    150 x 1
    180 x 5 x 3

    180 was my balls out PB at the YNE Champs so to do 5 x 3 is promising.

    Press
    bar x 5
    40 x 3
    50 x 2
    60 x 1
    72.5 x 5 x 3

    Got all my reps on press, had been stalling for a few workouts.

    Deadlift
    60 x 3
    100 x 3
    140 x 1
    160 x 1
    192.5 x 3 x 2

    Was knackered after squat, just didn't feel strong going into it and that showed.

    Overall very pleased, have gone from squatting 2 plates to 4 each side!

  9. #9
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    Aug 2010
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    Friday 27th of August

    Squat
    bar x 5
    60 x 5
    90 x 3
    120 x 2
    150 x 1
    182.5 x 5 x 3

    Felt really good and quicker than 180 - Maybe getting past the psychological block of 4 plates. Had another rep or 2 in each set.

    Bench
    60 x 5
    70 x 3
    80 x 2
    95 x 5 x 5

    Felt easy and explosive.

    Powerclean
    bar x 3
    60 x 3
    77.5 x 3
    77.5 x 3
    77.5 x 3

    Went back down to 60 to work on my technique, didn't feel my form was very good.

    60 x 3
    60 x 3

    Smashed out two much improved sets.

  10. #10
    Join Date
    Aug 2010
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    starting strength nutrition camp
    Squat
    bar x 5
    60 x 5
    100 x 2
    140 x 1
    160 x 1
    185 x 5 x 3

    Squats were hard, no more reps in any of the sets.

    Bench
    60 x 5
    80 x 3
    100 x 1 x 2
    112.5 x 2 x 2

    Deadlift
    60 x 3
    100 x 3
    140 x 1
    160 x 1
    192.5 x 5 (last rep was hitched, probably could have got it too so that pissed me off).

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