Trib 77 - SS training log and progress - Male 31 years - 117kg

[Trib77]

Male 31 years old
117.1 kg starting weight
Roughly 30% body fat
Lifted on/off throughout my life. Never done a program and very little Squat and deadlift training. Met with a well known power lifting coach for technique practice etc.
86kg is the lightest I've been as an adult, I used to play alot of sport and do boxing training etc so I'm not new to exercise, just not alot of lifting, esp heavy lifting.

Thought I'd put this up for the bigger guys to see results that can happen.

Will be eating when I am hungry and high protein, not going to be counting calories.

4 sessions in and numbers are.

Squat - 60kg - 80kg
Deads - 60kg - 90kg
Overhead press - 20kg - 32kg
Bench - 60kg - 70kg

The numbers are a tad accelerated as I was trying to find somewhere not too easy but with plenty of room to move.
I'll update my resulys once a week until I finish.

[Trib77]

5th session

Squat 85kg
Press 35kg
Deads 100kg
Curls 15kg each
5 x 30 secs planks

I forgot to mention I'm doing a bicep and tricep exercise each session, alternating between each and also a few core sets each session. Nothing major that will impinge my work, just some stuff that I'd like to keep from going stale over the next few months

[Trib77]

6th session

Squats 90kg 3x5
Bench 75kg 3x5
Deads 110kg 3x5
Close grip bench 65kg 3x5
5 x 10 leg lifts (core)

[Trib77]

7th session

Squat 92.5kg 3x5
Press 40kg 3x5
Deads 120kg 1x5
Curls 17.5 kg per arm 3x5
Planks 3 x 40 secs

I think I could possibly push another couple of 5kg jumps on squats but won't otherwise I'll box myself in top early so 2.5s it is.
Deads I've done 10kg per session, I'll probably do 1 or 2 more than drop to 5s

Press isn't overly hard at 40 but I'll probably drop to 2.5s now

[Trib77]

8th session

Squat 95kg 3x5
Bench 80kg 3x5
Deads 130kg 3x5

Close grip bench 67.5kg 3x5
Leg raises 3 x 15

Everything now on 2.5 kg increments except deads which I dropped to 5kg (hopefully next few sessions)

Been doing 40 Mins medium intensity cardio and eating better (less processed shit, but high protein 220g or so)
Felt a bit average this session but got through it fairly well. I'm still not spotted on anything but probably only 3 or so reps off requiring it on bench

[Trib77]

9th session

Squats 97.5kg
Press 42.5kg
Deads 135kg
Curls 20kg each arm dbells - started at 10 each, once I hit 25 each I will switch to barbell curls (basically when I run out of dumbells I hace)

117.5kg weigh today, so I'm dropping fat I would imagine

[Trib77]

10th session

Squat 100kg 3x5
Bench 82.5kg 3x5
Deads 140kg 1x5
Close grip bench 72.5kg 3x5
Leg lifts 3 x 20

[Leprechaun]

Subbed. Good luck, I'm going to check in from time to see how your progressing. Started about the same time as you. I'll need to get my head around your #s though as I'm conditioned to lbs.

[Trib77]

Thanks, haha yeah I struggle reading in lbs but I can roughly guesstimate now.
Good luck to you as well, it's definitely a learning process, I notice you are very active and found the more I do on non weight days, the harder weight days are but I think it can be conditioned to a decent bit

[Trib77]

Just a note - after 10 sessions my thighs have grown 3 cms around which is insane. Bicep 1cm larger around. My weight is unchanged. My chest and gut measurements unchanged