Square One

[wicat3]

I'm new into this whole thing too, but what has helped me with strains/aches/pains is doing 3 warmup sets with just the bar before I start adding weight on squats. I know Rip does this too.

I found after this workout that I jumped too quickly. I miscalculated and added too much to the bar when I wasn't ready. I think the rowing contributed to some of the issues with my hamstring and the ohp was my fault. I know I didn't keep my back tight enough and that's why I had issues with the press.

[wicat3]

8/5/18 B

Squat
5 x 55
5 x 100
5 x 140
5 x 140
5 x 140

Bench
5 x 50
5 x 85
5 x 120
5 x 120
5 x 120

Deadlift
5 x 65
5 x 110
5 x 155

Did a 25 minute treadmill walk\jog. The squat felt heavy at 140. Was able to complete the reps so I will move on. I completed the bench but noticed on the last set the last rep was one that I had to really dig deep for. On the Deadlift I noticed that the lift was very slow compared to other times. I completed the lifts so that is a huge plus. I noticed some aches and back pain after the lift but it went away and im sure for heavy lifting you should expect to be sore.

[carson]

Wrist pain on the OHP is often caused by a bent wrist. Why not post a video of your presses? Again, I encourage you to go visit with a certified SS coach.

[wicat3]

Wrist pain on the OHP is often caused by a bent wrist. Why not post a video of your presses? Again, I encourage you to go visit with a certified SS coach.

I had wrist surgery about two months ago and have a semi week wrist so I think the wrist pain is from that more than anything else. I have been using wraps that help the pain and have allowed me to lift better as well.

[wicat3]

8/8/18 SS A

Squat
5 x 55
5 x 100
5 x 145
5 x 145
5 x 145

OHP
5 x 45
5 x 60
5 x 75
5 x 75
5 x 75

Deadlift
5 x 65
5 x 115
5 x 160

8/10/18 SS B

Squat
5 x 55
5 x 105
4 x 150
2 x 150
3 x 150

Bench
5 x 55
5 x 90
5 x 125
5 x 125
5 x 125

10 minutes on eliptical to warm up while waiting for a work station to open up. Squat felt heavy and im sure it had something to do with lack of sleep and feeling off. No room or place to Deadlift so had to skip it

8/13/18 SS A

Squat
5 x 55
5 x 105
5 x 150
5 x 150
4 x 150

OHP
5 x 65
5 x 65
5 x 80
3 x 80
5 x 80

Dead lift
5 x 65
5 x 115
5 x 165

20 minutes on inclined treadmill. Screwed up and loaded the bar on the press hence why I did 65 twice instead of 45, 65.

8/15/18 SS B

Squat
5 x 55
5 x 105
5 x 150
5 x 150
5 x 150

Bench
5 x 55
5 x 90
5 x 130
5 x 130
5 x 130

10 minutes on inclined treadmill 3.5. Skipped the dead lift due to no platform to use. Pushed myself on the squat. Felt fatigued on the 3rd to 4th rep of the squat but pushed to complete it.

[wicat3]

08/17/18 SS A

Squat
5 x 45
5 x 65
5 x 110
5 x 155
5 x 155
6 x 155

OHP
5 x 45
5 x 65
5 x 80
5 x 80
4 x 80

Deadlift
5 x 65
5 x 120
5 x 170

10 minute incline of 5 on treadmill

The squat felt good while using a belt. First time using a belt and I can say I see why its recommended. On the last set of the squat I lost count hence why I had 6 instead of 5. I actually thought I only hit 4 so I went for a 5th rep which turned out to be 6. On the press I had to push the first working set of 80lbs. Found during the press I felt light headed after lifting which is odd since they are not super heavy. I made sure to pace myself. On the Deadlift I noticed that my mid back was lightly sore but nothing like the past. The belt seemed to help that much.

[wicat3]

8/19/18 SS B

Squat
5 x 75
5 x 120
2 x 160
3 x 160
3 x 160

Bench
5 x 65
5 x 100
5 x 135
5 x 135
5 x 135

Skipped deadlift due to not being able to get on the platform for them. Squat was hard without a belt. Last set was hard to complete on the bench but powered through.

08/21/18 SS A

Squat
5 x 75
5 x 115
5 x 160
5 x 160
4 x 160

OHP
5 x 45
5 x 65
5 x 80
5 x 80
2 x 80

Deadlift
5 x 65
5 x 125
5 x 175

1.5 miles on the treadmill

08/23/18 SS B

Squat
5 x 75
5 x 115
5 x 160
5 x 160
5 x 160

Bench
5 x 75
5 x 105
5 x 140
5 x 140
4 x 140

Dead lift
5 x 75
5 x 130
5 x 180

[Geoff Bischoff]

Is there some injury or physiological reason keeping you from raising your squat weight? You've done 160 four times in a row now. Everything alright?

[wicat3]

08-26-18 SS A

Squat
5 x 75
5 x 115
5 x 160
5 x 160
5 x 160

OHP
5 x 45
5 x 60
5 x 70
5 x 70
5 x 70

Dead Lift
5 x 85
5 x135
5 x 185

18 minutes on treadmill

[wicat3]

Is there some injury or physiological reason keeping you from raising your squat weight? You've done 160 four times in a row now. Everything alright?

I did 160lbs on 8-19-18 but didn't hit the 5 reps. Than again on the 21st I hit the 160lbs but missed the last rep on the last set so I repeated the weight as the program says to do. On the 23rd I nailed 160lbs squat but repeated the weight on 8-26-18, based on a form check and recommendations from the form check. I was told to keep the weight and clean some stuff up.