Russ from Graham TX - SS Training Log

[Russell F. Nunley]

21 MAY 2017

Squat – 45x5x2, 95x5, 145x5, 190x3, 230x2, 295x5x3
Press – 45x5x2, 70x5, 95x3, 110x5x3
Deadlift – 135x5x2, 185x5, 235x3, 260x1, 300x5
Bodyweight –201.9 lbs. and the PRs keep coming!

Lost my grip as I locked-out the 5th rep on DL, but I’m counting it.

[Russell F. Nunley]

23 MAY 2017

Squat – 45x5x2, 110x5, 145x5, 200x3, 245x2, 300x5x3
These went up well; third set was tough, but not so that I doubted it.

Bench Press – 45x5x2, 105x5, 160x3, 180x1, 200x5x3
Not too bad; didn’t feel the need to ask for a spotter.

Chins – 0
Elbow pain creeping in, so I decided to forego chins today.

Bodyweight –201.7 lbs.

[Russell F. Nunley]

25 MAY 2017

Squat – 45x5x2, 110x5, 175x3, 240x3, 305x5x3
Went up pretty easily. 

Press – 45x5x2, 65x5, 80x3, 100x1, 115x5x3
This was tougher, but I kept good form.

Deadlift – 135x5x2, 180x5, 220x3, 265x2, 305x5
My upper back flexed on the 4th and 5th rep; redo 305.

Bodyweight –202.2 lbs. a new PR!
Still a little elbow soreness, but not too bad.

[Russell F. Nunley]

28 MAY 2017

Squat – 45x5x2, 115x5, 155x5, 210x3, 255x2, 310x5, 280x5x2
Upper back flexed on rep 5 of set 1, so I de-loaded to finish the sets; 310 again.

Bench Press – 45x5x2, 110x5, 165x3, 185x2, 205x5x3
Not too bad; didn’t feel the need to ask for a spotter.

Chins – 7, 6, 5

Bodyweight –201.1 lbs.
I should be able to get 310; I will eat and rest after Memorial Day tomorrow (scuba spearfishing trip) and try again Tuesday. Made progress on both bench and chins, so I'm happy.

[Russell F. Nunley]

31 MAY 2017

Squat – 45x5x2, 115x5, 180x3, 245x2, 310x5x3
Went up pretty easily 

Press – 45x5x2, 65x5, 85x3, 110x2, 125x5x3
This was tough, but I kept good form. On to 130.

Deadlift – 135x5x2, 185x5, 225x3, 265x2, 305x5
Went up pretty easily 

Bodyweight –201.4 lbs.

[Russell F. Nunley]

02 JUN 2017

Squat – 45x5x2, 115x5, 155x5, 210x3, 255x2, 315x5x3
Fairly easy with 6-8 minutes rest.

Bench Press – 45x5x2, 110x5, 165x3, 185x2, 210x5x3
This was heavy, and made more than a little sore. Maybe a couple more 5-lb jumps before I start micro-loading.

Bodyweight –201.4 lbs.

[John Helton]

Nice work, Russ. I'm from Dallas. We are also tracking closely on height, weight, and lifts. You got me by a few pounds on squats and I'm a few ahead on deadlifts.

Keep it up, and thank you for your service.

[Russell F. Nunley]

Thanks, Helton! Good luck with your new programming schema! I still can't see the end of LP, but maybe in a few weeks I'll need to consider it. I'm still 8-9% shy of my highs in Oct/Nov 16.

[Russell F. Nunley]

06 JUN 2017

Squat – 45x5x2, 115x5, 185x3, 255x2, 320x5x3
Went up pretty easily 

Press – 45x5x2, 65x5, 85x3, 110x2, 130x5x3
This was tough, but I kept good form. On to 135.

Deadlift – 135x5x2, 185x5, 225x3, 260x2, 310x5
Went up pretty easily 

Bodyweight –202.0 lbs.
Great session today! Took preworkout (Myprotein MyPre grape) and WOW what a difference it seemed to make…probably all in my head.

[Russell F. Nunley]

14 JUN 2017

Squat – 45x5x2, 115x5, 185x3, 2x3, 255x2, 325x5x3
8 minutes rest; great form on 14/15 reps (drifted forward on rep three of first set).

Bench Press – 45x5x2, 110x5, 165x3, 185x2, 215x5x3
This was heavy again, and made me a little sore again. Maybe a couple more 5-lb jumps before I start micro-loading.

Chin Ups - 8, 7, 5

Bodyweight –202.5 lbs. PR!