SS Training Journal

[Malice]

Hey, im Dave. Ive recently taken my lifting more seriously and have started SS after about a year of casual gym. Im writing this log to keep track of my progress and hopefully get some critique on my methods.

Current stats:

Weight: 240~Pounds
Height: 6'1"

Current lifts:

Squat: 275lbs x 5 (125kg)
Bench: 200lbs x 5 (90kg) (235lb 1RM)
Deadlift: 275 x 5 (125kg)

Targets:

Work on squat form (ATG).
300lb Bench within 12 months
Maintain body weight but lean up.

Routine:

Workout A:
Squat 3x5
Deadlift 1x5
Bench 3x5
Skullcrushers 3x5

Workout B:
Squat 3x5
Powerclean 3x5(toying with changing this up for bench 1x5 @ 90% and 3x5 seated rows due to form complications:P)
OH Press 3x5
Chin ups (dead hang) 3xfailure

[Malice]

First day of journal, had a good day in gym today, I did my prescribed weight comfortably kept form good.

Squat 3x5 @ 275lbs
OH Press 3x5 @ 110lbs
Bench 1x5 @ 200lbs
Chin ups (dead hang): 1 x 6

Maybe could have eaten more post workout only had my shake :/.

[Malice]

Good day at gym today, did my target weights with good form.

5 minute jog warm up.

Bench:

130lbs x8
175lbs x4
193lbs x5/5/8(failure)

200 lbs 3x5 next workout A should be no problem :). Really happy with the form today, last session on less weight my last few reps were tough, today was a breeze though.

New personal best on deadlift and squats today, again really happy with form for the deadlift. Reps were slower than usual but form was definitely spot on.

Deadlift:

130lbs 1x8
285lbs 1x5

Squat:

130lbs 1x10
265lbs 2x5
285lbs 1x5

Funny thing with squats, my heavy set felt easier than my warmups, form was stricter :/

Skullcrushers:

70lbs 3x5 (light day today, trying to work on keeping elbows in and tight).

[Malice]

Went light on squats today just to look at form really, repped out a bit. Was shattered after today :O

Bench:

120lbs x 8
154lbs x 5
165lbs x 5
190lbs x 5
200lbs x 2
220lbs x 4 (failure) - New personal best

Overhead press:

90lbs x 8
110lbs 3x5

Squat:

90lbs x 8
110lbs x 8
110lbs x 16 (sort of failure)

Tried out some hip stretches I read about which completely solved the hip flexor pain ive been having, also feel like I got lower :).

Seated rows:

Not sure how much weight I did as its a machine with plates on not sure the units.

210lbs~ 3x8

[Malice]

Average day at gym weight wise, quite hot and tired after though, more so than usual.

Bench:

Warm up sets usual deal then working set:

200lbs 3x5

Deadlift:

Normal warmup sets, working set of:

297.5lbs 1x5 (nearly at 300 lbs :D)

Squats:

297.5lbs 3x5

Overhead tricep pulls with ropes:

3x8 medium sort of weight.

Hmm, am I nearly at bigboy weights?

[Malice]

New personal bests again today, happy with that.

Bench:

Usual warmups (rc, few light sets)

200lbs x 5
242.5 x 1 (new personal best went up easy)
253.5 lbs went for 1 rep but failed, think I could do the weight given a better warm up/rest, think I tried too soon.

Overhead press: (found my reps quite hard today on usual comfortable weight, again think it was too soon after bench)

110lbs x 5
110lbs 3x3

Squat: New personal best, was a breeze wanted to go heavier but held back.

220lbs x 5
265lbs x 5
308lbs x 5
330lbs 2x5

Hoping I can make the same sort of jump on my deadlift but I think my grip strength will fail, lets see.