Second Attempt at SS - Log

[lspr_93]

This is my second attempt at the program. My last attempt was in December 2021 and I kept it going for a month and a half. I am doing the it by myself at home. I already read SS:BBT, and I'm reading PPST. I may also have to resort to online coaching in the future.

I am planning to post weekly updates with new data and a small comment for each workout.

Age: 31
Height: 168cm
Weight: 111.8kg

Week 01:

2024-08-12

Squat: 50kg x5x3
Press: 28kg x5x3
Deadlift: 66kg x5x3

Found the workout weight for each exercise and completed three sets of each.

2024-08-14

Squat: 54kg x5x3
Bench: 34kg x5x3
Deadlift: 74kg x5x3

First attempt at the bench press in the program. The bar slowed down on the last rep.

2024-08-16

Squat: 58kg x5x3
Press: 30kg x5x3
Deadlift: 78kg x5x3

I caught the flu and couldn't sleep enough, but I managed to take a nap and decided I was good enough to train. Had a bit of difficulty locking out the last two reps of the deadlift.

Weekend Weight: 110.1kg

[lspr_93]

Week 02:

2024-08-19

Squat: 62kg x5x3
Bench: 38kg x5x3
Deadlift: 82kg x5x3

I was fully recovered from the flu and the workout felt easier than last time.

A small callus appeared in my left hand due to an incorrect grip in the deadlift.

2024-08-21

Squat: 66kg x5x3
Press: 32kg x5x3
Deadlift: 86kg x5x3

I was feeling a discomfort in the right side of my hips but it went away after warming up the squat.

I have missed the depth on a few reps where I did not move the knees to the correct position.

2024-08-23

Squat: 70kg x5x3
Bench: 42kg x5x3
Deadlift: 90kg x5x3

I started working out with a bit of pain in the left thigh, which went away after warming up the squat. The work sets felt better after a few form corrections.

I failed locking out the last rep of the deadlift. Tried again after resting and failed after three reps. Decided to use straps and completed the work set with relative ease.

I will try to improve my grip for the next workout and only use the straps again if needed.

Weekend Weight: 110.6kg

Next week I will add power cleans to the program. I have practiced a bit with the empty bar and it is hard to get into the rack position. I will try stretching at the rack and practice some more.

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Looking forward to seeing new results this second time!

[lspr_93]

Week 03:

2024-08-26

Squat: 74kg x5x3
Press: 34kg x5x3
Deadlift: 94kg x5x3

I had poor form on the squat. I need to correct it in order to hit proper depth in all reps.

Had a bit of difficulty in the first set of the press, but corrected it by watching the video tutorial.

I used the hook grip in the deadlift this time. Felt better than the double overhand.

2024-08-28

Squat: 76kg x5x3
Bench: 44kg x5,5,4
P.Clean: 32kg x5x3

I had bad form on the squats. I bought a tripod and filmed the sets. I wasn't hitting proper depth even on the warm ups. It improves when I push my knees a bit further than what I thought was right.

I failed on the bench press after trying four times. Always on the last rep of the last set. Feeling a bit disappointed for failing so early in the program. Will try again next time.

I was able to complete the first sets of the power clean with good form. Stopped adding weight when I noticed I started to use my arms to help the bar go up.

2024-08-30

Squat: 50kg x5x3
Press: 36kg x5x3
Deadlift: 98kg x5x3

I've only been able to squat with proper form with 50kg after paying attention to my knees. I think I can jump way closer to where I was next workout if I figure what I am doing wrong.

I was able to complete the sets on the press, but I really need to work on better technique.

I completed the deadlift with the alternate grip. Felt even better than the hook grip.

Weekend Weight: 109.3kg

I'm going to get an online SS coach to help me for the next month.

[BrooklynJerry]

Good luck with your workout plan. Keep at it!