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CainMcCloud
10-17-2009, 07:19 PM
So, this is my first time doing a journal, for anything lol, I will update this topic, every week with the new SS workouts, and, if I ever change from SS, or add anything, I'll update that too.

SS Week 1 (October 11-17 Week):

Monday: SS Workout A:

Squat 3x5 (Unknown [somewhere around 150])
Bench Press 3x5 (155lbs)
Deadlift 1x5 (190lbs)

Friday: SS Workout A

Squat 3x5 (100lbs) [without a belt, and had to go lower due to back pain]
Bench Press 3x5 (135lbs)
Deadlift 1x5 (110lbs)

Comment: Yes, I had to go much lower on Friday, I over-did my back a lot on Monday.

SS Week 2 (October 19-26 Week): To Be Updated

Cardio; Wednesday: 60 Minute Speed Walk (3.0 miles per hour)
Cardio; Thursday: 50 Minute Speed Walk (3.1 miles per hour), 10 Minute Speed Walk (3.5 miles per hour)

Cardio; Saturday: 50 Minute Speed Walk (3.2 miles per hour), 10 Minute Speed Walk (3.5 miles per hour)

~This is updated Daily~

CainMcCloud
10-19-2009, 07:41 PM
First SS Workout!

Squat 3x5 110lbs+Squat Rack Bar
Bench 3x5 155lbs
Dead 1x5 120lbs

I plan to add this to em:

Squat +5
Bench +5
Dead +5

I only do +5 cause I am not using a belt atm.

Coke
10-20-2009, 11:42 AM
Good luck with the journal man, off to a fine start in here.

CainMcCloud
10-20-2009, 05:59 PM
Thanks. I am just hoping to strengthen up my foundations on SS, and just get stronger overall.

CainMcCloud
10-21-2009, 06:13 PM
2nd SS Workout:

Squat: 125 3x5
SBOP: 100 3x5
Rows: 95 5x3