View Full Version : SS Training Journal

07-30-2009, 06:03 PM
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)


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


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

07-30-2009, 06:08 PM
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 :/.

08-02-2009, 09:09 AM
Good day at gym today, did my target weights with good form.

5 minute jog warm up.


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.


130lbs 1x8
285lbs 1x5


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

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


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

08-04-2009, 03:39 PM
Went light on squats today just to look at form really, repped out a bit. Was shattered after today :O


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


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

08-06-2009, 01:32 PM
Average day at gym weight wise, quite hot and tired after though, more so than usual.


Warm up sets usual deal then working set:

200lbs 3x5


Normal warmup sets, working set of:

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


297.5lbs 3x5

Overhead tricep pulls with ropes:

3x8 medium sort of weight.

Hmm, am I nearly at bigboy weights?

08-09-2009, 09:06 AM
New personal bests again today, happy with that.


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.