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Thread: SS Training Journal

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  1. #1
    Wannabebig Member
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    Jan 2009
    Location
    Gloucester, UK
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    SS Training Journal

    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

  2. #2
    Wannabebig Member
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    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 :/.

  3. #3
    Wannabebig Member
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    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).

  4. #4
    Wannabebig Member
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    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
    My online journal:
    http://www.wannabebig.com/forums/sho...35#post2186435

    Deadlift: 297.5lbs 1x5
    Squat: 330lbs 2x5
    Bench: 242.5 1rm

    Total: 870lbs

  5. #5
    Wannabebig Member
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    Gloucester, UK
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    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 )

    Squats:

    297.5lbs 3x5

    Overhead tricep pulls with ropes:

    3x8 medium sort of weight.

    Hmm, am I nearly at bigboy weights?
    My online journal:
    http://www.wannabebig.com/forums/sho...35#post2186435

    Deadlift: 297.5lbs 1x5
    Squat: 330lbs 2x5
    Bench: 242.5 1rm

    Total: 870lbs

  6. #6
    Wannabebig Member
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    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.
    My online journal:
    http://www.wannabebig.com/forums/sho...35#post2186435

    Deadlift: 297.5lbs 1x5
    Squat: 330lbs 2x5
    Bench: 242.5 1rm

    Total: 870lbs

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