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.
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.
Last edited by Autumn Harbinger; 10-13-2015 at 09:57 AM.
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.
Last edited by Autumn Harbinger; 10-15-2015 at 12:52 AM.
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.
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.
No luck there, unfortunately. No SS coach available to me. I'll just have to be especially prudent when coaching myself / online help.
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.
Last edited by Autumn Harbinger; 10-16-2015 at 06:42 AM.
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.
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.
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.
10/28
Squat
3x5x170
Press
3x5x102.5
Deadlift
1x5x260
Notes: Sorta grindy. After work, tired.