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Barath's SS training log
42 yo male. I decided to start afresh (after many on and off training routines) and begin with SS. The goal is to stick with the novice program and increase overall strength levels.
March 1, 2023.
Squat: 50 kg x 5, 50 kg x 5, 50 kg x 5
Bench: 40 kg x 5, 40 kg x 5, 40 kg x 5
DL: 80 kg x 5
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Welcome, Barath.
Definitely stick to the program through your NLP. You just might be amazed at what you can handle.
Also, definitely be careful about that little voice in your head. The one that tells you that it's not possible, or the one that tells you that you'd be fine tweaking the program to be more like those that you're familiar with. Both are wrong.
There are plenty of us old guys floating around here. If you have any questions, give a shout.
Most importantly...Keep at it!
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Thanks very much, Bill! Yes, the biggest enemy is certainly the voice in my head and not body and I need to train myself to fight it. The biggest challenge thus far (even though the weights are light) is getting into position for the low bar squat. High bar comes much more naturally. I am hoping with more practice the pattern is ingrained. I will certainly not tweak the program - progress in the big lifts is more important than variety.
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March 3, 2023.
Squat: 55 kg x 5, 55 kg x 5, 55 kg x 5
Press: 30 kg x 5, 30 kg x 5, 30 kg x 5
Power Clean: 20 kg x 3, 20 kg x 3, 20 kg x 3. (Started with just the empty bar on this one).
Last edited by Barath; 03-10-2023 at 03:26 AM.
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Had to miss the last session to take care of my sick kid. Got back to training today.
March 8, 2023.
Squat: 60 kg x 5, 60 kg x 5, 60 kg x 5
Bench: 42 kg x 5, 42 kg x 5, 42 kg x 5
DL: 85 kg x 5
The low bar squat felt much better today. Pinching the shoulder blades and creating a base for the bar to sit on is an excellent tip that I ignored the last couple of times. No more!
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March 10, 2023.
Squat: 64 kg x 5, 64 kg x 5, 64 kg x 5 (The odd choice of weight is because the 2.5 kg plates in the gym, when weighed, were actually only 2 kg!)
Press: 32 kg x 5, 32 kg x 5, 32 kg x 5
Power Clean: 30 kg x 3, 30 kg x 3, 30 kg x 3. (I jumped up 10 kg on this one, reason being the empty bar was too light and having a bit of weight actually helps hone in the right form in this movement. Of course, I'd be taking more conservative jumps starting next time, but this session was great). I just realized I've been ruining the set-rep scheme on this one - I am supposed to be doing 5 sets of 3, and not just 3 sets of 3. Will fix this starting next time.
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March 13, 2023.
Squat: 68 kg x 5, 68 kg x 5, 68 kg x 5
Bench: 44 kg x 5, 44 kg x 5, 44 kg x 5
DL: 90 kg x 5
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March 15, 2023.
Squat: 72 kg x 5, 72 kg x 5, 72 kg x 5
Press: 34 kg x 5, 34 kg x 5, 34 kg x 5
Power Clean: 32 kg x 3, 32 kg x 3, 32 kg x 3, 32 kg x 3, 32 kg x 3.
Okay, I did something silly: in a moment of plate math mishap, I loaded the bar with 80 kg and squatted for 3 sets of 5. I was wondering mid-set why things looked heavy and decided I needed to eat more carbs for breakfast! The press workout was really difficult. I am logging the squat as 72 kg as I don't want to go up artificially like this (even though I made it). The power clean at the end seemed nice and smooth (though I don't have an expert around to look at my form on these).
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March 17, 2023.
Squat: 74 kg x 5, 74 kg x 5, 74 kg x 5
Bench: 46 kg x 5, 46 kg x 5, 46 kg x 5
DL: 95 kg x 5
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March 20, 2023.
Squat: 76 kg x 5, 76 kg x 5, 76 kg x 5
Press: 36 kg x 5, 36 kg x 5, 36 kg x 5
Power Clean: 34 kg x 3, 34 kg x 3, 34 kg x 3, 34 kg x 3, 34 kg x 3.
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