Gerehdys goes SS

[Gerehdys]

Hi guys! First time on this forum.

I decided to get my ass back on shape and start lifting properly after many years of slobbering. When it comes to efficiency, simple, linear basic stuff works the best.
I have made my best gains years ago with SS so why not do it again. My main enemy is going to be the lack of motivation so I though that keeping this journal would be a good way to push myself and also to keep track of my progress.

Current stats: 187cm/110kg

for 2 weeks (6workouts) i will be doing same workout Sq,bp,dl every time and then move to normal SS with press and clean added. I know I shouldnt mess with the plan at all but I decided to do something small to my wrists and grip after main lifts, but only if it doest hinder my main lifts.

15.1.2016

foam rolling (pvc pipe) and dynamic work for warming up
Squat:
10x20kg
5x60kg
5x80kg
3x5x100kg

Bench:
20x20kg
8x60kg
3x5x80kg

Deadlifts:
5x60kg
5x80kg
5x100kg
5x120kg

Solid workout. I felt like I had the strength to do the lifts but my motor paterns were shit. Was a good idea to start low on DL and add 5-10kg to every workout until it feels demanding enough.

19.01.2016

foam rolling with pvc and dynamic work
Squat:
10x20kg
5x60kg
5x80kg
3x5x105kg

Bench
20x20kg
8x60kg
1x80kg
3x5x85kg

Deadlift
5x60kg
3x80kg
3x100kg
5x130kg

feeling kinda easy but i wont be jumping too big with the weigths. still kinda learning the lifts again.

[carson]

Keep moving up in weight until you cannot. Make the jumps in weight as advised in the book. Welcome.

[Gerehdys]

Thx Carson!

21.01.2015
pvc pipe and dynamic work

Squat
10x20kg
8x60kg
3x90kg
3x5x110kg

Bench
20x20kg
5x60kg
3x80kg
3x5x90kg

Deadlift
5x90kg
3x120kg
5x140kg

Held the last rep of DL as long as I could on top position to strengthen my grip +did some high rep wrist curls.
Wanted to do first 6 workouts nothing but sq,bench and dl but I think its better if I start doing the B workout from now on.

Question: Im gonna be doing sq,press and cleans on B day but Im intrested on doing some chins too. Would you advice a heavy guy to just start doing them like 1-1-1-1.. for total number of ten etc. or is this a stupid idea in total that I should forget until advanced program?

[brkriete]

I think chins are helpful in building grip strength as well as lats and biceps (which don't get a ton of attention otherwise), if you've got the time and don't have trouble recovering from them I'd do them at least 1 -2x a week.

[M-Love]

Just do the program [emoji6]
Have a look at the PP or the webpage

[Gerehdys]

26.01.16

Rolling+dynamic warm-up

Squat
10x20kg
5x60kg
5x90kg
3x5x117,5kg

Press
12x20kg
6x40kg
3x5x50kg

Cleans
5x50kg
5x3x70kg

Damn I love doing cleans! Workout felt great!

[Gerehdys]

Damn it! Was supposed to go from 110kg to 112,5kg and keep making 2,5kg jumps from there, but i guess i cant read well enough

28.01.16
Warming

Squats
10x20kg
8x60kg
3x90kg
3x5x120kg

Bench
20x20kg
8x60kg
3x80kg
3x5x92,5kg

This was a failed workout. I filmed my squats to see any mistakes or bad habits in the form. First set was ok and my debt was well bellow parallel so i wanted to see in the middle of my 2th set how my atg squat would look like. Debt was good but i managed to pull something in my ass. Managed to finish squat and bench but decided to skip deadlift.