
I stayed up all night for the McGregor fight and only got ~4 hours sleep after it, didn't eat enough food so I was exhausted and hungry going into this session. It was probably one of the toughest sessions I've had.
BW:
Didn't measure (due to staying up all night)
Weight(kg) x Sets x Reps
HBBS:
40 x 2 x 5
77.5 x 1 x 4
97.5 x 1 x 3
117.5 x 1 x 2
***137.5 x 3 x 5***PR
Form notes > felt pretty difficult. My last rep was a grinder. My lower back rounded signifciantly on the concentric portion of the last rep. My left hip flexor is pretty sore and was killing me during rows. I need to shove my knees out harder.
OHP:
20 x 2 x 5
30 x 1 x 5
40 x 1 x 3
50 x 1 x 2
***62.5 x 3 x 5***PR
48.5 x 1 x 8
Form notes > felt tough. Last rep of each set was pretty tough.
Barbell rows:
30 x 1 x 5
40 x 1 x 3
52.5 x 1 x 3
65 x 1 x 2
80 x 3 x 5
Form notes > felt easy. My left hip flexor was killing me throughout the lift. I definitely need to get that to heal up by squatting correctly.
Chins:
BW x 1 x 5

BW:
Didn't measure
Weight(kg) x Sets x Reps
HBBS:
40 x 2 x 5
60 x 1 x 3
80 x 1 x 3
100 x 1 x 3
120 x 1 x 2
140 x 2 x 4
140 x 1 x 2
Form notes > felt awful. Technique was off, bar speed was slow, back was rounding. What made it really tough was that I got very little sleep last night, didn't eat that much food and had diarrhoea all day which caused me to be dehydrated and reduced my intrabdominal pressure during the squat as I was borderline shitting myself. I had to go to the bathroom quite frequently lol. I'll repeat 140kg x 3 x 5 on Friday then just go straight into my HLM template for my squat
Bench:
20 x 1 x 5
30 x 1 x 5
55 x 1 x 3
70 x 1 x 3
85 x 1 x 2
101 x 2 x 4
101 x 1 x 3
101 x 1 x 2
85 x 1 x 8.5 (got 9 half way up but ran out of gas)
Form notes > I was sliding up towards the bench due to very little friction between my shirt and the bench on my first 2 sets which changed my knee angle and reduced my leg drive. On my 3rd set, I chalked my back which greatly helped with the sliding but I got a lower back cramp so I reracked it after my 3rd rep. I rest ~3 mins then banged out my last 2 reps pretty easily, but my lower back was still at me. I'll probably increase the weight to 102.5kg and Sunday as I think with more rest, food and considering I'll be doing light squats that day, I should be able to get all the reps and sets.
Deadlift:
60 x 1 x 5
80 x 1 x 3
100 x 1 x 3
120 x 1 x 2
140 x 1 x 5
Form notes > I think the bar is too close to my shins as my hips start pretty high. I over emphasise pushing the floor away with my feet as my hips shoot up pretty dramatically. I'll post the form check tomorrow
Chins:
BW x 2 x 7
BW x 1 x 6
Form notes > the only exercise that wasn't a disaster today.
Overall, a pretty shitty session.
Last edited by SS2016; 08292017 at 05:59 PM.

I've decided that I'm finished with SS. I'm back to college on Monday where my schedule is more packed than I realised and the volume of work is pretty intense. Also, I'm feeling pretty beat up and fatigued from SS so I'm starting HLM on Friday (a week early). I'll continue alternating between deadlifts and rows until I hit ~160kg then do deadlifts once per week (pretty shitty deadlift to use intermediate programming for).
This is my plan (I'll modify percentages as I go):
Friday:
Heavy Squat  3 x 5 with a 1 x 5 backoff @ 95%
OHP  3 x 5 with 2 x 812 backoff @80%
SLDL  3 x 5
Chins  3 x F
Sunday:
Heavy Deadlift  1 x 5 with a 1 x 5 backoff @ 80%
Incline Bench  3 x 5 with 2 x 812 @ ~80%
Light Squats  3 x 5 @~82.5%
Barbell Curls  3 x 1012
Tuesday:
Heavy Bench  3 x 5 with 2 x 812 back off sets @ ~80%
Medium Squats  4 x 5 @ 90%
Rows  3 x 5
LTE  3 x 812
Overall, I'm pretty disappointed with my LP. I hit my minimum goals for bench and squat (2+3 plates for reps) but I'm left annoyed that I could have hit much better numbers for the main 4 lifts if illness + work didn't stunt me.
I'm glad that I don't have to grind through 3 heavy squatting sessions per week, so I guess that's a silver lining.
Last edited by SS2016; 08312017 at 06:42 AM.

BW:
118.9kg
Weight(kg) x Sets x Reps
HBBS:
40 x 2 x 5
60 x 1 x 4
80 x 1 x 3
100 x 1 x 3
120 x 1 x 2
***140 x 3 x 5***PR
132.5 x 1 x 5
Form notes > form was all over the place. This was an insanely tough squatting session, probably the toughest I've gone through. The last 3 reps of each set were grinders. I'm so relieved to have 2 lighter sessions this week rather than increasing the weight.
OHP:
20 x 2 x 5
30 x 1 x 5
40 x 1 x 3
50 x 1 x 2
***63.5 x 3 x 5***PR
47.5 x 2 x 8
Form notes > felt tough but manageable. The last rep of sets 2 and 3 were pretty tough. I mistimed my back off sets and took a 6 min 30 second rest instead of a 4 min rest.
Rows:
30 x 1 x 5
50 x 1 x 3
60 x 1 x 2
70 x 1 x 2
85 x 3 x 5
Form notes > felt fine. Will reduce the jumps to 2.5kg
Chins:
Ran out of time so didn't do any.
Andy said I can do 3 x 1520 on shrugs so I'm going to implement them on Fridays and Tuesdays (and maybe on Sundays)

BW:
Forgot to measure
Weight(kg) x Sets x Reps
Deadlift:
60 x 1 x 5
85 x 1 x 3
105 x 1 x 3
125 x 1 x 2
145 x 1 x 5
Form notes > my hips are still shooting up. Don't know how to correct it. I'm thinking about pushing the floor away with my feet. I'll post a form check tonight/tomorrow
Incline Bench Press:
20 x 2 x 5
30 x 1 x 4
52.5 x 1 x 3
60 x 1 x 2
***75 x 3 x 5***PR
60 x 2 x 10
Form notes > the angle of the bench was at ~40 degrees. It doesn't feel too comfortable. My ass is slightly coming off of the bench. Anyway, the weight was easy (both the working and backoff sets). I'll probably do back off sets at 82.5  85% from now on. I'm only taking 5 min rest periods in between working sets and took a 3.5 min rest in between my 2 back off sets.
Light HBBS:
40 x 2 x 5
60 x 1 x 3
80 x 1 x 3
100 x 1 x 2
115 x 3 x 5
Form notes > felt good. I recorded it from the side and my bar path seemed really good. I'm thinking about sitting back hard and shoving my knees out (particularly on my last set). I'll see if my form holds up for my medium day squats. I'm only taking 5 min rest periods
Barbell Curls:
20 x 1 x 6
25 x 1 x 3
30 x 1 x 12
30 x 1 x 9
30 x 2 x 6
Form notes > I feel like a fag for doing curls. I haven't been consistent with my chins over the last month so I'm not handling as much weight as I should be. I'll be doing chins every Friday from now on. I'm taking 90 seconds rest in between sets. I got a sick pump though.
Strict Barbell Shrugs:
60 x 5
80 x 12
90 x 12
85 x 10
80 x 2
Form notes > I'm doing shrugs as I want to build up my traps (which are non existent) but I have a <500lb deadlift so heavy barbell power shrugs are off the table. Andy Baker said I can do 3 set x 1215 reps of shrugs 2/3 times per week for a few weeks to see how my traps respond. I messed up what weight to do today  80kg felt good, 90kg got sloppy (arm bend) after my 7th rep and 85kg wasn't great. I'll do 80kg x 3 x 15 with a 90  120 second rest on Tuesday then increase the load every session.
I'm back in college tomorrow and I have to be up for 6am as college is a 1.5hr commute each morning. Hopefully, my training wont crash and burn over the next few months.

I'm back in college and I'm pretty fatigued due to waking up at 6am everyday (as opposed to 11am during August), studying until 8pm, eating less food and a having a 2/3hr commute per day.
BW:
Didn't check
Weight(kg) x Sets x Reps
Heavy Bench:
20 x 1 x 5
30 x 1 x 5
57.5 x 1 x 3
72.5 x 1 x 3
87.5 x 1 x 2
102.5 x 1 x 2
102.5 x 1 x 3
102.5 x 1 x 5
102.5 x 1 x 4
102.5 x 1 x 1
85 x 2 x 9
Form notes > I did bench first as I was tired going into the session (big mistake). Form was off. It turns out that I'm holding the bar over my neck (not my shoulders) at lockout. Will repeat next Tuesday.
Medium HBBS:
40 x 2 x 5
70 x 1 x 3
90 x 1 x 3
110 x 1 x 2
130 x 1 x 4
127.5 x 1 x 5
127.5 x 1 x 2
127.5 x 1 x 1
Form notes > big mistake doing bench first. I was so fatigued during this I couldn't even get this done. I also didn't rest enough in between sets. I was falling asleep in between sets. Really disappointed. Hopefully, it won't fuck up my squats on Friday.
Rows:
30 x 1 x 5
50 x 1 x 3
60 x 1 x 2
72.5 x 1 x 2
***87.5 x 3 x 5***PR
Form notes > felt easy, even with fatigue + short rest time (4 min)
LTEs:
10 x 1 x 5
15 x 1 x 3
20 x 1 x 3
25 x 3 x 10
Form notes > I think the EZ curl bar weighs 10kg. I took 90 second rest. My triceps hurt today.
Hopefully, I'll adapt to the new sleeping schedule and not fuck myself over.

I had to do a session at a bit before 1pm and was in a rush
BW:
~120kg
Weight(kg) x Sets x Reps
HBBS:
40 x 2 x 5
62.5 x 1 x 3
82.5 x 1 x 3
102.5 x 1 x 3
122.5 x 1 x 2
142.5 x 1 x 2
142.5 x 1 x 1
130 x 1 x 1
Form notes > a complete disaster. My form isn't holding up under heavier weights so I deloaded to 120kg and will work my way back up (2 5kg jumps then 2.5kg jumps).
OHP:
20 x 2 x 5
30 x 1 x 5
42.5 x 1 x 3
52.5 x 1 x 2
***65 x 3 x 5***PR
50 x 1 x 9
50 x 1 x 7
Form notes > felt tough but good. The back off sets felt surprisingly easy.
Deadlift:
60 x 1 x 5
90 x 1 x 3
110 x 1 x 3
130 x 1 x 2
150 x 1 x 5
Form notes > didn't record. Tried it in weight lifting shoes. Doesn't feel normal
Chins:
BW x 3 x 6
Supersetted with
Shrugs:
60 x 1 x 5
80 x 3 x 15

BW:
~120kg
Weight(kg) x Sets x Reps
HBBS:
40 x 2 x 5
62.5 x 1 x 3
82.5 x 1 x 3
102.5 x 1 x 3
120 x 3 x 5
Form notes > felt good but tough.
Incline Bench:
20 x 1 x 5
30 x 1 x 5
45 x 1 x 3
62.5 x 1 x 2
***77.5 x 3 x 5***PR
65 x 1 x 12
65 x 1 x 10
Form notes > felt pretty easy (including the back off sets).
Rows:
30 x 1 x 5
45 x 1 x 3
60 x 1 x 3
75 x 1 x 2
***90 x 3 x 5***PR
Form notes > felt good
Curls:
30 x 1 x 12
30 x 1 x 10
30 x 1 x 8
30 x 1 x 4
Shrugs:
60 x 1 x 5
85 x 3 x 15
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