mike.k.uk SS log

[mike.k.uk]

Finally got my act together and started an SS log.

Male age 42
98KG
5' 10"

Pissed off that its taken me twenty years to find out about programming. I was just one of the guys who went to a gym and lifted stuff no ryhme or reason no one telling you any different. Found out about SS and am giving it a go. Probably don't sleep or eat as much as I should but try my best and also trying to keep up a good training schedule. So here is my first two months in one post.

Sat 2/10/10

Squat 3x5 35kg
Bench 3x5 35kg
Dead 3x5 60kg (messed that up should have gone for more weight and less sets)

Mon 4/10/10

Squat 3x5 40kg
Press 3x5 35kg
Power Clean Practice session with just bar from rack to leg and back then 3x3 from floor at 30kg

Wed 6/10/10

Squat 3x5 37.5

Bench 3x5 37.5

Dead 1x5 70

9/10/10

Squat 42.5
Press 37.5
Powerclean practice

11/10/10

Squat 3x5 45
Bench 3x5 40
Dead 1x5 75

13/10/10

Squat 3x5 47.5
Press 3x5 40
Power Clean still practicing but did a few hang cleans at 30kg and one set from the floor so were getting there slowly.

16/10/10

Squat 3x5 50
Bench 3x5 45
Dead 1x5 80


Half term and being away at shows and staying with friends has hit my regularity but still managed a few good sessions.

I even managed to stay dedicated and found a gym in Bedford to train while I was away, with a free downloadable entry form. They were dissapointed when I turned up fully prepared with a schedule and then the fact that I lived 300 miles away and no amount of hard sell was going to get them a membership. Having said that they still let me in to train and I had a reasonable session there.

18.10.10

Squat 3x5 52.5
Press 2x5/1x4 41
Hang clean 2x5 30 /Power clean 2x5 30

20.10.10

Squat 3x5 55
Bench 3x5 47.5
Dead 1x5 85

25.10.10 (Bedford)

Squat 3x5 55
Press 3x5 40
Hang clean 2x5 30 /2x5 40

27.10.10

Squat 3x5 57.5
Bench 3x5 50
Dead 1x5 85

31.10.10

Squat 3x5 60
Press 3x5 42.5
Power clean 2x3 40 / 1x3 47.5 / 1x3 50


02.11.10

Squat 3x5 62.5

Bench 3x5 52.5

Dead 1x5 87.5

04.11.10

squat 3x5 65
press 1x5 43 1x3 43 1x4 43
power clean 2x3 40 1x3 47.5 3x3 50

06.11.10

squat 3x5 67.5
bench 3x5 55
dead 1x5 90

08.11.10

squat 3x5 70
press 3x5 43
hang clean 2x3 40 1x3 47.5 3x3 50


Bit hectic this last week I've had a lot of meetings after work and the weather is wrecking outdoor training but still been plugging away and I'd have to say the extra recovery was probably not a bad thing as I kept up the linear progression rather than going back to the last sessions weights and todays session wasn't as bad as I thought it might be.

10.11.10

Squat 3x5 72.5
Bench 3x5 57.5
Dead 1x5 92.5

13.11.10

Squat 3x5 75
Press 3x5 44
PC 2x3 40/1x3 50/3x3 52.5 (going back to 50 to concentrate on form)

17.11.10

Squat 3x5 77.5
Bench 3x5 60
Dead 1x5 95


19.11.10

Squat 3x5 80

Press 3x5 45

Hang Clean 2x3 40 4x3 50

21.11.10

Squat 3x5 82.5

Bench 3x5 62.5

Dead 1x5 97.5

Have to admit it is starting to get a bit tougher and I'm in pychological territory now. "I'm not sure I'll be able to do that!" but I'm still on it and I know technique will carry me a little bit further yet.

All in all though I'm quite pleased because I'm nearly two months in and not stalled yet.

24.11.10

Squat 3x5 85

Press 3x5 46

P Clean 2x3 40 4x3 50

26.11.10

Squat 3x5 87.5

Bench 3x5 65

Dead 1x5 100


28.11.10

Squat 3x5 90

Press 1x5 47/1x4 47/1x4 47

Chin ups 1x1/1x1/1x1/1x.5/1x1

Trained outside very cold -2/3 could be the cause of the missed reps on the press.

Thought I'd bring the chins in now and alternate with the P.C.



1.12.10

Squat 3x5 92.5
Bench 3x5 67.5
Dead 1x5 105

3.12.10

Squat 3x5 95
Press 1x5/1x3/1x5 47
H.C 2x3 40 3x3 50


5.12.10

Squat 3x5 97.5

Bench 3x5 70

Dead 1x5 110 (Bad 4th rep tweaked back)

9.12.10

Squat 3x5 100

Press 3x5 47

Pull ups 5x1 .5 (half)

Roman chair situps 3x5

I was pretty stoked with the last work out took my squat to 100 and beat the 47 press on the third attempt

[Bodybeing]

Hi Mike, what part of your training are you doing outside?

[mike.k.uk]

All of it.

To be fair I did scoot off to the local gym when the weather went really poor.

[Bodybeing]

Wow, we had some really cold weather recently... Do you have your own rack etc outside then? in the garage is one thing but outside is hardcore.

[mike.k.uk]

I've got a small shed but the roof is way to low so sometimes you just have to make the best of things. Training outside in different weathers is quite fun but I tend to steer away from the extremes I'm a bit to old now but light rain or a bit of wind while your training can be a nice feeling. The cold was actually great but I was just worried about injury as I was cooling down between each set pretty quickly.

[Woody]

Like the set up Mike, very nice indeed. I know what you mean about the psychological territory, just got to grind out the reps and the weight will carry on creeping up! Keep up the good work mate!

Woody.

[mike.k.uk]

Cheers Woody

I'm pretty annoyed I let myself pull my back last week, it's easing up now and I'm planning an easy return 1st work out -30% of the last then 20% then 10% then a return to the last one. Hopefully everything should be fine by then and I'm only just over 2 weeks behind. At my age progress has to come second to keeping injury free.

[Bodybeing]

That looks awesome!