It's a long way to .....

[Leprechaun]

Lower back is really stiff and sore today. I scrimmaged for about an hour yesterday and feeling the effects today. Going to rest today as I really need it. Will probably do some mobility work and take an epsom bath. Next workout Mon and weight holding steady at 205lbs.

[Leprechaun]

I recently purchased and set up my home gym so no more excuses for me. Absolutely love the convenience and have already 5 workouts so far. Since my last post, I hurt my knee and left shoulder. I'm done playing soccer as my knees can no longer handle the abuse. My shoulder, I hurt this summer working out and it's still bothers me particularly if I try to low bar squat (working on this but as of now I'm doing high bar). I have no issues benching or OHP and my shoulder has been steadily improving. My knee sucks and am waiting on an MRI to find out exactly what's wrong. I think it's the meniscus but not sure. I'm able to squat but nothing explosive. Hell at 46 most of things I do explosively now are on the toilet.

I've started a new program and will see how it goes. I'm working out 4 days a week and so far I'm liking it.

Day 1:
1. Squat - 185X3X5 (Weight-Reps-Sets)
2. Bench - 135X10X3
3. Inverted Rows - BWX8X3
4. Ab Roller - BWX12X2

Day 2:
1. OHP - 65X5X5
2. DL - 225X5X4
3. Pullups - BWX8X3
4. Plank - 1X2min

Day 3:
1. Bench Press - 165XX3X1; 175X3X3; 175X7X1
2. Squat - 135X10X3
3. Inverted Rows: BWX8X3
4. Ab Roller BWX12X2

Day 4:
1. DL - 245X3X4; 245X5X1
2. OHP - 55X10X3
3. Pullups - BWX6X3
4. Plank - 1X2min

Day 5:
1. Squat - 205X3X4; 205X5X1
2. Bench - 155X10X3
3. Inverted Rows - BWX8X3
4. Ab Roller - BWX12X2

[Leprechaun]

Not much here but am probably going to work pullups in with OHP as I'm spent after DL.

Day 6:
1. OHP - 85X3X4; 85X6X1
2. DL - 245X6X4
3. Pullup - BWX7X1; BWX6X2
4. Plank - 2min

[Leprechaun]

Starting to dial it in a but struggling a little with form.

Day 7:

1. Bench - 185X3X4; 185X6X1 (probably could have squeezed out another 2 reps but always want to leave a little in the tank)
2. Squat - 175X10X3 (these were a challenge)
3. Inverted Rows - BWX8X3 (last set was a struggle)
4. Ab Roller - BWX12X1

[carson]

Welcome. Four days a week is not what is prescribed and may not work for very long. One needs more rest between work. I would certainly back off to 3 days even back to 2 days a week. I gather you have the books. You may profit from working with a certified SS coach from time to time.

[Leprechaun]

Welcome. Four days a week is not what is prescribed and may not work for very long. One needs more rest between work. I would certainly back off to 3 days even back to 2 days a week. I gather you have the books. You may profit from working with a certified SS coach from time to time.

Thanks for the welcome and yes, I was thinking the same after today's session. I've done several 3 day a week workouts with success but I've also had very good success with 4. It really just depends on how much total volume your doing and how your body is able to handle it. Sometimes it easier to spread it out over 4 sessions. For now, I'll continue with 4 and if I'm able to continue to add weight each workout I'll consider that sufficiently recovered. Long term, I'll probably go to 3 days as I feel this is more sustainable. As far as 2 per week, I feel this is more for maintenance and deload than progress and I'm not where I want to be yet. I'll be doing 2 days next week as I'm going on vacation. As far as coaching goes, I am going to wait and see where I am in 15-16 weeks and decide then.

Today's session was tough. I probably have been adding weight and volume to quickly. Always impatient.

1. DL - 275X3X5
2. OHP - 65X10X3
3 Pullups - BWX8X3

[Leprechaun]

I didn't work out over Christmas and have had a cold to boot so today was first workout in a while. Still added weight and felt pretty good but pullups sucked!

1. Squat - 225X3X5
2. Bench - 165X10X3
3. Pullups - BWX6X2, BWXX8X1

[Leprechaun]

Felt pretty good today.

1. OHP - 95X3X5
2. DL - 245X8X3
3. Inverted Rows - BWX8X3

[Leprechaun]

Had a really good workout today and pullups at the end were relatively easy (was able to do 8 unassisted). I have added in an extra rest day and am now resting a day between each workout and am also considering 2 rest days when I finish a 4 session cycle (we'll see). I'm definitely feeling a lot better with this schedule.

Bench - 195X3X1; 205X3X3; 205X5X1 (the projected goal weight was 195 but it felt easy so I went up 10)
Squat - 195X10X3 (fucking hate squat sets of 10 but I need them)
Pullups - BWX8X3 (first set was unassisted)

[Leprechaun]

Decent workout today. Used my belt for the first time in a while and it took about 2 work sets to get used to it but my last set of deads felt the best I've done so far. OHP is progressing but is a little behind due to injuries.

DL - 295X3X4; 295X5X1 (could have done more but didn't want to push my luck)
OHP - 75X10X3
Inverted Rows - BWX8X3