View Full Version : 2011 ss journal!

01-03-2011, 11:34 AM
ok here is a little background on me. i have been lifting pretty consistant for about 2 years. then two months ago i had car and financial troubles. i didnt workout and i wasnt eating good. when i was at full strength i was 205 benching 260lbs, squating 285lbs and DL 285lbs. not really great nums but the best i have ever put up. so now it is a new year! i wanna be able to dunk again and get strong! i am 6'2'' 185lbs right now. so im going back to ss it has never failed me.

day 1
squat:3x5 (155,175,175)
bench 3x5 (155,155,175)
DL 1x5 (130)

well this is super light weight but it was hard since im pretty much a noob again. my back is kinda sore from squats but other than that i felt pretty good. i want to add dips and pullups into my work out too but it was busy in the gym today cuz its the first monday of the year.

01-03-2011, 11:47 AM
Nothing like following along from the start of a journal... glad to see you're back and with a plan, good start to your training cycle hitting all three lifts. First Monday of the new year is always the worst, but as you know, but Jan 15th that place will be about half as full. :)

01-05-2011, 09:05 AM
Day 2
Squat 3x5 (175)
Over head press 3x5 (90,95,105)
Bent over row 3x5 (90,95,95)

My legs were pretty sore on Tuesday and it was painful to walk, but I felt really good today. My left was sore though and a little swollen. I read online that locking knees on squats may contribute to that so I focused on not locking out my knees and I didn't feel any immediate pain I will ice my knee when I get home. Best part of as is that the squat rack is always open!

01-07-2011, 09:06 AM
Day 3
Squat 3x5 (185)
Bench 3x5 (175)
DL 1x5 (155)

My legs felt pretty good today, my left Knee is still a little swollen but I'm sure that's due to me playing bball the last couple of days. Wow my bench sucks! I'm surprised I'm having such a hard time with 175. I will keep at it though I'll be putting up more weight in no time. My DL is improving very well although I was a lil dizzy after finishing.

01-10-2011, 02:42 PM
Day 4

Squat 3x5 (195)
Overhead press 3x5 (105)
Bent over row 3x5 (105)

I felt pretty good today legs felt good and I played bball yesterday! I'm really liking my gains on squats. I want to eventually squat 300. When I play ball everyone always asking how cone I don't dunk anymore my goal is to change that!

01-10-2011, 02:50 PM
You got some good goals, you will get there, never done SS but looks like a solid, solid program!

01-12-2011, 11:19 AM
Day 5

Squat 3x5 (205)
Bench 3x5 (180)
DL 1x5 (175)

Today was a good day. All my lifts are improving my bench is getting easier. I think I was going too light on DL so I'm gonna push a lil harder in that lift.

01-14-2011, 09:26 AM
Day 6

Squat 3x5 (215)
Overhead press 3x5 (110)
Bent over row 3x5 (110)

Well I've been kinda sick the last two days but I forced myself to the gym. All of my lifts felt really heavy today. I was able to progress so I'm hoping I have a better day on Monday.

01-14-2011, 09:40 AM
Well done for getting in the gym even tho you felt crap.

01-17-2011, 03:15 PM
day 7


sadly i have been sick as a dog since sat. so i chose not to head to the gym today. i didnt feel i would have a good workout so id rather rest and go hard at it again on wed.

01-19-2011, 09:39 AM
Day 8

Squat 3x5 (215)
Overhead press 3x5 (110)
Bent over row 3x5 (110)

Got back into the gym today. Had a good workout. Since I was sick on mon I just started where I left off. In sure I'm gonna incease my lifts on fri.

01-27-2011, 11:51 PM
Day 9


Day 10


Day 11


Well I had a horrible week, sick again and it was pouring rain almost every morning! I'm def going fri!

01-28-2011, 10:30 AM
Day 12

Squat 3x5 (215)
Overhead press 3x5 (110)
Bent over row 3x5 (110)

I felt pretty good today, just hit the same nums I was at in my last wo session. I'm def increasing weight on mon!

02-02-2011, 09:22 AM
Day 13

Day 14

Squat 3x5 (225)
Overhead press 3x5 (115)
Bent over row 3x5 (115)

I felt good today. For some reason I don't get very motivated on bench days. That is bad I need to start hitting all my lifts. I'm starting to enjoy squatting more than bench..