Jon's SS Log

[Jon Carr]

4/29/17

SSB Squat
205x5x3

Press
Light Rehab stuff
20x10
45x5
55x5x3

Deadlift
275x5

Might have gotten a little overzealous with the deadlifts - my lower back is not very happy with me. I'm not overly concerned - if I move around for a little while the pain largely goes away until I sit around for a little bit. I'm going to introduce power cleans / Rows or something similar for the next session.

[Jon Carr]

5/1/17

SSB Squat
210x5x3

Bench Press
95x5x3


RDL
95x10x3
My lower back was not feeling too great after my last deadlift session so I did these for some light work.

Lat Pulldown
140x10x3 (supinated)

[Jon Carr]

5/3/17

SSB Squat
215x5x3

Press
Light Rehab stuff
20x10
45x5
60x5x3

Deadlift
285x5

[Jon Carr]

5/6/17

SSB Squat
220x5x3

Bench Press
100x5x3

Power Clean
95x3x3

Lat Pulldown
145x8x3 (supinated)

[Jon Carr]

5/9/17

SSB Squat
Set 1: 65 lb × 5
Set 2: 115 lb × 5
Set 3: 135 lb × 3
Set 4: 165 lb × 3
Set 5: 205 lb × 2
Set 6: 225 lb × 5
Set 7: 225 lb × 5
Set 8: 225 lb × 5

Shoulder Press
Set 1: 2 lb × 10
Set 2: 10 lb × 10
Set 3: 45 lb × 5
Set 4: 65 lb × 5
Set 5: 65 lb × 5
Set 6: 65 lb × 5

Deadlift
Set 1: 135 lb × 3
Set 2: 185 lb × 3
Set 3: 225 lb × 2
Set 4: 245 lb × 2
Set 5: 275 lb × 1
Set 6: 295 lb × 1

[Jon Carr]

Thursday, May 11, 2017 at 4:32 PM

SSB Squat
Set 1: 65 lb × 10 [Warm Up]
Set 2: 115 lb × 5 [Warm Up]
Set 3: 155 lb × 5 [Warm Up]
Set 4: 175 lb × 3 [Warm Up]
Set 5: 205 lb × 2 [Warm Up]
Set 6: 230 lb × 5
Set 7: 230 lb × 5
Set 8: 230 lb × 5

Bench Press
Set 1: 45 lb × 10 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 85 lb × 3 [Warm Up]
Set 4: 95 lb × 2 [Warm Up]
Set 5: 105 lb × 5
Set 6: 105 lb × 5
Set 7: 105 lb × 5

Power Clean
Set 1: 45 lb × 3
Set 2: 65 lb × 3
Set 3: 100 lb × 3
Set 4: 100 lb × 3
Set 5: 100 lb × 3

Lat Pulldown
Set 1: 150 lb × 8
Set 2: 150 lb × 8
Set 3: 150 lb × 8

[Jon Carr]

5/13/17

SSB Squat
Set 1: 65 lb × 5 [Warm Up]
Set 2: 115 lb × 5 [Warm Up]
Set 3: 135 lb × 5 [Warm Up]
Set 4: 155 lb × 3 [Warm Up]
Set 5: 185 lb × 2 [Warm Up]
Set 6: 205 lb × 2 [Warm Up]
Set 7: 235 lb × 5
Set 8: 235 lb × 5
Set 9: 235 lb × 5

Shoulder Press
Set 1: 10 lb × 10 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 55 lb × 3 [Warm Up]
Set 4: 70 lb × 5
Set 5: 70 lb × 5
Set 6: 70 lb × 5

Deadlift
Set 1: 135 lb × 3
Set 2: 185 lb × 3
Set 3: 225 lb × 2
Set 4: 245 lb × 2
Set 5: 275 lb × 1
Set 6: 305 lb × 5

[Jon Carr]

Monday, May 15, 2017 at 7:02 PM

SSB Squat
Set 1: 65 lb × 10 [Warm Up]
Set 2: 115 lb × 5 [Warm Up]
Set 3: 135 lb × 3 [Warm Up]
Set 4: 155 lb × 3 [Warm Up]
Set 5: 185 lb × 2 [Warm Up]
Set 6: 205 lb × 2 [Warm Up]
Set 7: 240 lb × 5
Set 8: 240 lb × 5
Set 9: 240 lb × 5

Bench Press
Set 1: 45 lb × 10 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 85 lb × 3 [Warm Up]
Set 4: 95 lb × 2 [Warm Up]
Set 5: 110 lb × 5
Set 6: 110 lb × 5
Set 7: 110 lb × 5

Bent Over Row
Set 1: 45 lb × 10 [Warm Up]
Set 2: 65 lb × 5
Set 3: 95 lb × 10
Set 4: 110 lb × 10
Set 5: 110 lb × 10

[Dejackson]

Hey Man,

Looks like things are moving along! It's nice to see your Bench and Power Clean being implemented. I'm assuming the shoulder is getting better?? Looking forward to you crushing some big boy weights.

[Jon Carr]

Yeah, the shoulder is better although not really quite there yet. It doesn't really hurt anymore but it's still pretty tight in certain positions. I tried to get into a low bar squat position with 95 lbs - it was fairly ugly and even then I could only hold it for a few seconds.

I'll just keep going and hopefully it will loosen up as I go.

Thanks for checkin' in.