itsssme SSLP

[itsssme]

W3D3

- Squat: 3x5@bar, 2x5@40, 1x3@62.5, 1x2@82.5, 1x2@92.5, 3x5@102.5 (225lb)
- Press: 2x5@bar, 2x5@30, 1x3@40, 1x2@45, 3x5@50 (110lb)
- Deadlift: 2x5@bar, 2x5@60, 1x3@75, 1x2@100, 1x2@112.5, 1x5@125 (275lb)


Squats were easy today. Bar path good so I focused on knee-position. Press was surprisingly tough so I may switch to adding weight every other press workout (I have been so far unable to find micro-plates so this seems a good compromise?) Deadlift was also good. 275 pounds feels like a nice milestone to reach - on to 300!

[itsssme]

W4D1

- Squat: 3x5@bar, 2x5@42.5, 1x3@62.5, 1x2@85, 1x2@95, 3x5@105
- Bench Press: 2x5@bar, 2x5@25, 1x2@35 1x2@47.5, 1x2@52.5 3x5@60
- Power Clean: 3x3@bar, 1x3@30, 1x3@40, 1x3@50, 1x3@60, 5x3@65
- Chin-Up: 11, 8, 7

Didn't manage to eat breakfast before training today and paid for it in exertion. Still, got the reps done and bench continues to feel surprisingly comfortable - maybe I can do 80kg for 3x5 soonish.

[itsssme]

W4D2

- Squat: 3x5@bar. 2x5@42.5, 1x3@65, 1x2@85, 1x2@95, 3x5@107.5kg (236lb)
- Press: 2x5@bar, 2x5@32.5, 1x3@42.5, 1x2@47.5, 3x5@52.5kg (115lb)
- Deadlift: 2x5@bar, 2x5@60, 1x3@77.5, 1x2@102.5, 1x2@112.5, 1x5@127.5kg (280lb)

Squats and Deadlifts actually felt better than last time. Press was hard, I even lost balance a little getting loose at the top of the rep on two of them - still can't find microplates for sale (Yay COVID) so will drop to increasing every other session. Would it make sense to increase warm-ups as if I was taking the jump on the second week? (i.e. Week1 - warm-up as if work sets at 52.5, work sets at 52.5, week2 - warm-up as if work sets at 55, work sets at 52.5, then do 55 the following week?)

[itsssme]

As an aside - switching to 2.5kg jumps on deadlift felt like it was perfectly timed today. I was aware of the extra weight but it actually felt more manageable than Thursday. Seems like the comments in the book about trying to switch just before you'd have to are spot on...shockingly...

[TravisRatzloff]

My lifting partner and I have been upping weight on press and doing 5 sets of three, then next session 3 sets of 5. Moving up every other. Another option until you get your micros. I have been using with my weighted chins also.

I think we are ready for 5 lbs jumps on deads also like you. Thought my head was going to explode last week.

[itsssme]

Thanks Travis, I’ll give that a try!

Today’s workout needs to be split in two to accommodate starting work...

W4D3a

- Squat: 2x5@bar, 2x5@45, 1x3@65, 1x2@85, 1x2@95, 3x5@110kg (242lb)
- Bench Press: 2x5@bar, 1x5@25, 1x5@37.5, 1x3@50, 1x2@55, 3x5@62.5kg (137lb)

Both felt nice today! Looking forward to power cleans and chins hopefully this evening.

[itsssme]

W4D3b

- Power Clean: 3x3@bar, 2x3@40, 1x3@50, 1x3@60, 1x3@65, 5x3@70kg (154lb)
- Chin-Ups: 12, 8, 7

[itsssme]

W5D1

- Squat: 3x5@bar, 2x5@45, 1x3@67.5, 1x2@90, 1x2@100, 3x5@112.5kg (247lb)
- Press: 2x5@bar, 2x5@22.5, 1x3@32.5, 1x2@45, 1x1@50, 5x3@55kg (121lb)
- Deadlift: 2x5@bar, 2x5@60, 1x3@77.5, 1x2@105, 1x2@117.5, 1x5@130kg, 1x1@137.5kg (285/b, 300lb)

So, it's my birthday tomorrow and I decided as a birthday treat I would deadlift a single at 300lb. I know it's off the programme, but once I had the idea this morning I couldn't shake it... Otherwise, squats felt comfortable, presses were hard, but thanks to Travis for suggesting a way to continue adding weight to the bar! Deadlift work set wasn't the most disciplined between reps but I'll take it. Going forward it looks like training days are: Sunday, Tuesday/Wednesday and Friday. May also consider adding in a light squat day soon to offset the additional fatigue of having a job to go to... sucks...

[TravisRatzloff]

Happy Birthday! Way to get your 300! I like to throw those in once in a while to keep me interested.

[itsssme]

Thanks Travis!

W5D2

- Squat: 3x5@bar, 2x5@45, 1x3@70, 1x2@92.5, 1x2@100, 3x5@115kg (253lb)
- Bench Press: 2x5@bar, 2x5@25, 1x3@40, 1x2@52.5, 1x2@57.5, 3x5@65kg (143lb)
- Power Clean: 3x3@bar, 1x3@40, 1x3@50, 1x3@60, 1x3@65, 5x3@72.5kg (159lb)
- Chin-Up: 12, 9, 7

Squats are getting heavy, but have moved up to four mins rest between sets and am still recovering just fine between them. Bench still the easiest lift for me of the big four, and power cleans are heavy enough now that five sets feels like a lot...but they still aren't actually challenging.