Insert Witty Log Title Here

[houck.rm]

Sorry, couldn't think of a good opener.

The facts:
I'm a 34 year old, out of shape teacher and soccer coach. Began doing SS today, looking to lose fat and build strength. I've had a history of minor injuries from soccer including a sports hernia, arthritic left knee with lateral meniscus removed entirely, repaired right ankle (torn tendon).

Vitals: 5'8". 237 lbs.

Last week, after returning from vacation in Florida, I vowed to work out and eat better so as to not be ashamed of my body when we take a family trip to the beach on July 21st, 2016. So far I've lost 7 lbs and done hypertrophic full body workouts 3 days last week , plus a night of indoor soccer.

Today began SS.

Squat: 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130 x5x1. 135x5x5

Bench: 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130 x5x1. 135x5x5

Deadlift: 95, 115, 135, 155 x5x1, 175x5x1

So now that I'm set on starting point ready to start making gains and melting more fat.

135 days to the beach.

[carson]

Welcome. I wish you the best for your first goal. Have you bought and are you reading the book? I ask because the warm up sets don't match the protocol and the top weight for squat and bench are not 5 X 5 but 5 X 3. Do you have overhead press numbers?

[houck.rm]

Yeah, I typed 5x5 but did 5x3. The warm up set were so much because I followed the protocol for finding your starting weights. Next time will be different. Started on a B day because I read the wrong day and was already doing the bench. Tomorrow is OHP and regular warm up for squat and DL. Thanks for taking the time to read it over and find my mistakes.

[carson]

I guessed that but I was just curious. Best wishes on this most enjoyable adventure.

[houck.rm]

3/2/16 log

A day

Squat 45x5, 45x5, 65x5, 85x3, 105x2, 125x1 - warmup 145x5x3 work set
OHP 45x5, 45x5, 50x5, 55x5 - warmup finding starting weight. 60x5x3 work set
DL 95x5, 95x5, 115x3, 135x3, 150x1 warm up. 185x5x1 work set

Add on: 3x60 feet farmers walk with 55lb Dumbbells

Notes. Woke up excited that it was a lift day! Did extra reading and practice on form before hitting the weight room. Deadlift warmup didn't follow app because not sure a good way to DL just the bar.
133 days to the beach.

[carson]

Do you have bumper plates or tech plates. If you do you can do DL starting with 55 lbs.

[houck.rm]

Day 3 of SS. Woke up excited to life again.

Squat warm up: 45x5, 45x5, 70x5, 90x3, 120x2, 145x1. Work set: 165x3x5
Bench: warm up: 45x5, 45x5, 70x5, 90x3, 115x2, 135x1. Work set: 155x3x5
Deadlift: warm up: 135x5, 150x5,165x3, 180x3. Work Set: 195x1x5

Accessory lifts:
Farmers walk: 60lb Dumbbells. 1x80ft. 2x60 ft.
Superset with curls: 65x3x8

Good hard 40 minutes of competitive soccer (indoor) played two hours after workout. (5, 8 minute "games").

Notes: eating at deficit still. Average calories per day around 1700. About a 850 calorie cut off of TDEE. Need to incorporate more protein into diet, but hate shakes. All in all a good day.

Weight: 235.5lbs

[iSquat]

Welcome. Will be following along.

[houck.rm]

Monday's log: was thankful the two days of rest were over. Couldn't wait to lift this evening.

Squat warm up: 45x5, 45x5, 75x5, 100x3, 125x2, 150x1. Work set: 175x3x5.

OHP Warm up: 45x5, 45x5, 55x5, 60x3, 65x1: work set: 70x3x5

Deadlift: warm up: 135x2x5, 155x5, 170x3, 190x1. Work Set: 205x1x5

Accessory lifts:

Farmers walk: 65lbs Dumbbells. 1x80 feet, 2x60 feet. Forearms were on fire after each carry!

Barbell curls: 85x3x8

Calf raises. 90x3x8

Lat pull downs. 90x3x8

Feel great overall. Weigh in was 234.5lbs. 128 days until the beach.

[carson]

3/2/16 log


Notes. Woke up excited that it was a lift day! Did extra reading and practice on form before hitting the weight room. Deadlift warmup didn't follow app because not sure a good way to DL just the bar.
133 days to the beach.

Get some technique or bumper plates. Then you can start the DL at 55 pounds if you wish.