SSBBT3 Log - Endurance Athlete

[Autumn Harbinger]

21 year old male
6' 0" 165lb
Endurance athlete

Amateur running, competitive swimming, and GPP make up the bulk of my training history. Felt like mixing it up and doing something different.

Giving up any other conditioning to run this program. Will follow as strictly as possible. Very little past barbell experience.

General and specific warm-ups not noted.

Week 1

9/14
Squat
1x4x115
2x5x105

Press
2x5,4x65
1x5x55

Deadlift
1x5x135

Notes: Maybe started a little too optimistic. Will adjust accordingly.

9/16
Squat
3x5x115

Bench Press
3x5x115

Deadlift
1x5x150

Notes: Probably underestimated my bench but.. Can adjust later.

9/18
Squat
3x5x125

Press
3x5x65
1x5x75

Deadlift
1x5x165

Notes: Press felt light. Will take advantage.

Week 2

9/22
Squat
3x5x135

Bench
3x5x120
1x5x130
1x5x140

Deadlift
1x5x180

Notes: Yup. Underestimated bench.

9/24
Squat
3x5x145

Press
3x5x80

Deadlift
1x5x195

Notes: Shoulders getting a little stiff. Had to widen my squat grip width.

9/27
Squat
2x5,4x155
1x5x150
1x5x155

Bench
3x5x145

Deadlift
1x5x210

Notes: Rushed my squat a bit. Pretty sure it was just fatigue, worked back up just fine at end of workout. I'll slow it down either way, deadlift too.

Week 3

9/30
Squat
3x5x160

Press
2x5,4x85
1x5x80

Power Clean
5x3x115

Notes: Press technique feeling sloppy. Will take some time and really think about it. Power clean felt easy, trouble racking. Freakish long forearms. May have to switch to power snatch.

10/2
Squat
3x5x160

Bench Press
3x5x150

Deadlift
1x5x220

Notes: Squats feeling a little unstable. Also feeling heavier.

10/4
Squat
3x5,5,3x170

Press
-----

Chinup
3x15,15,4

Back Extension
3x10x35

Notes: Dead tired after work. Terrible workout. Form breakdown on 3rd set of squats. Pushing forward instead of up out of the hole. Banged out my pullups/back ext. and left. Will take a day to troubleshoot squat.

Week 4

10/7
Squat
3x5x170

Press
3x5x85

Deadlift
1x5x230

Notes: Added another cue for squat, feels solid. Easy press as well.

10/9
Squat
3x5x175

Bench
3x5x155

Power Clean
5x3x125

Notes: Need to drop the power clean. Forearms are just too damn long, even adjusted further out in the rack position. I'm a freak. Hello power snatch.

10/11
Squat
3x5x180

Press
3x5x90

Deadlift
1x5x240

Notes: Everything feeling good here. Did my power snatch drills as well. Ready for next week.

[Autumn Harbinger]

Week 5

10/14
Squat
3x5x185

Bench Press
3x5x160

Power Snatch
5x3x65

Notes: Squat feeling weird again, maybe it's when I do them after work? Or when it's really crowded? Need to figure this out.

[carson]

Building Strength through SS is a good way to improve whatever else you wish to do. You are wise to avoid other training while building strength at least through the Linear Progression. See a Certified SS coach from time to team to keep you on track.

[Autumn Harbinger]

You are wise to avoid other training while building strength at least through the Linear Progression.

Thanks, figured I'd be as optimal as possible. As soon as I run out my linear gains and get onto an intermediate program I can get back to enjoying some other types of workouts.

See a Certified SS coach from time to team to keep you on track.

No luck there, unfortunately. No SS coach available to me. I'll just have to be especially prudent when coaching myself / online help.

[Autumn Harbinger]

10/16
Squat
3x5,3,2x190

Press
3x5x95

Deadlift
1x5x250

Notes: Squat form felt solid enough, just couldn't do it. Think it's time to get some form check, it's too early to stall on a lift. Can get at least 1 more 5lb jump on press. Also my last 10lb jump on the deadlift.

[Autumn Harbinger]

10/20
Squat
1x5x175

Bench
3x5x165

Power Snatch
5x3x70

Notes: Worked comfortably up to 175. I went back to the very beginning and went through the process of learning the squat again. I'll start off 10-15 lbs lighter than this, just to really drive the point home. This was also the last 5lb increase on bench. Power Snatch feels awesome - some reps better then others but overall an improvement from last time and at a 5lb increase. Will microload after today along with my other lifts, no need to get greedy.

[Autumn Harbinger]

Week 6

10/24
Squat
3x5x160

Press
3x5x100

Deadlift
1x5x255

Notes: Didn't eat or rest very well the past three days, but everything went up the way it should. Hook grip from now on with the deadlift, and 2.5lb jumps for the press.

[Autumn Harbinger]

10/26
Squat
3x5x165

Bench
3x5x167.5

Power Snatch
3x5x75

Notes: Wasn't going to jump up 5lb on the power snatch but it just felt so damn easy. Will feel it out for next time. Should be able to get a video of my squat in the upcoming week.

[Autumn Harbinger]

10/28
Squat
3x5x170

Press
3x5x102.5

Deadlift
1x5x260

Notes: Sorta grindy. After work, tired.

[Autumn Harbinger]

10/31
Squat
3x5x175

Bench
3x5x170

Chinup
3x15,15,11

Back Extension
3x10

Notes: So beat at the end I didn't put any weight on for my back extensions, no morning workouts without food. Also how embarrassing is that 1:1 Squat Bench ratio. SMH