Not an SS LOG; Lots of Excuses
SS LOG
KY
Age 28
Height 6'
Weight 185
History; No athletics, no exp in gym till 23.
Regular working with free weights and BB since 23.
Posted routine here, got flamed and recommended to SS.
Started SS appx. 1 month ago.
I'm working alternating days on M/W/F of Squats/DL/Bench and Squats/Press/PC all 3x5 after warm ups. except the DL(1x5)
Today 2/1/10 my lifts were;
Squat 3x5 @ 265
DL 1x5 265
Bench 3x5 235
I added 10lbs to my squat since friday, form felt good.
Also added 10 lbs to my DL wich was quite tough. I felt it immediately in the small of my back but there was no pain.
My bench also went up 5lbs since last bench. 3x5 with no help. Felt very good.
So I haven't gained any real weight since I started a month ago, which doesn't bother me.
I'd be fine with adding weight and cutting later if my progress started to stall. I'll post my diet soon.
I don't have a great stretching routine for before and I have been only doing a 5 min warm up on a treadmill with no cool down.
I'm not sure if this is bad. I actually will do a 10/15 min 4.0mph walk after once and a while.
So there it is.
1/1
squat warmup to
245x12,12,9,8,6
hip thrusts
bench
5x5x245
some incline/decline
1/2
10 rounds 20 kb swings, 26 kg 18 min
pushed sled and reversed for 10 rounds 300 lbs probably 40 yards each way
Kb raised carries, one arm up one down 10 rounds 26kg,16kg
5 or 6 minute long planks
15 minutes stairmaster
Today I did some more incline bench
5x5x185
5 rounds of situps
some flat bench and regular bench light 185's
did 2 dry saunas a few nights ago a 40 minute and a 30 minute back to back felt amazing my hr wasnt very high but I was raining sweat at the end of the second round. Actually raining
Going to do an hour hike w the pup now and try and get my diet under control , meaning restart intermittent fasting
Weighed in 206 this am
workout
squat
2x5x275
2x5x315
3x20x135
30 minutes stairmaster
did the hike yesterday
trap dl
3x3x375
2x5x315
Its days like today that keep me showing up on the days when I feel like I'm not even progressing. I walked in today thinking it was gonna be my worst bench day in a month and instead it was by far my best and close to a pr.
Bench
5x5x270
Also did a 20 min almost metcon. Hr never really got up too much tbh
10 rounds of
15 52lb swings
alternating
1 min plank and
1 min 44 lb carries
15 min stairmaster
Wanted to quit after 3 sets of bench but I had to just go for it.
Same with the metcon. 3 rounds I wanted to bail. feelsgoodman.jpg
Sick bench. Congrats on pushing through and kicking ass; it's pretty wild how these unexpected quasi-PRs (rep PRs?) end up happening.
Thanks man!
To clarify the last couple workouts all felt kind of tough for not so heavy
maybe something to do with holiday rust, too much coffee,the freshly kicked nicotine habit or combination of all those.
Regardless I kept up and yesterday was the day that solidified why I push the weight. progress to hit this 5x5 and have it feel relatively easy(was available and not in question, but still tough) is so satisfying. 3 plate 1rm coming for sure, which is a pr
I think I had a 5x5x270 ten years ago and I remember thinking i was peaking pretty hard for those numbers so to be there right now is super humbling
squat
4x5x315
More of the same
KB swings, carries, rows situps and
Trap DL
2x5x375
bench
2x5x245
5x265
2x5x225
incline, and decline bench and some 95 lb presses
couple swings and sprints
squat
2x5x225
3x5x275
couple sprints
2 sauna sessions this week, a 50 minute straight and a collective 1.5 hour last night
1/13
bench 5x5x245
2x5x265
incline/decline
trap dl
5x225
3x315
2x3x275
rows
carries
sprints
Went down to Bahamas for a week and did some work
5x10x225 squat(some ridic doms like i havent had in ages)
5x5x235 bench
yesterday did another
3x5x255 bench
5x5x285 squat
today
3x3x375 trap dl
3x5x315
10x225
The benchfest continues journey to 315
5x225,
3x5x245
2x5x255
1x5x265
incline decline
did some weighted pullups yesterday too sometimes it aggravates my shoulder but no pain today
bw 205
squat
5x5x315
ghr
kb swings
kb carries
rows
weighted pullups
bench
little volume
265x5
4x5x255
2x5x245
2x7x225
incline/decline press
20 min stairs
pullups
4x1xbw+65
3x3xbw+25
3x3x275 trapdl
carries
15 min stairs
squat
3x5x330
weak bench some 225,245 and decline
real winner today was the 8 minute tire flip into tire jump. its a half tire on a hinge, flip tire jump on tire, repeat. this slays
some single chins +80
other chins, couple rows
trap dl
3x3x365
8x315
Where you at now bro? You left colorado?
Yea, sold my house a while back. In Vegas now
Live in Summerlin, work out at lifetime..
Hit me up when youre in town if you still come through this way
That's a nice gym. I only go back to Vegas about once a year. The strip is unbearable but I like Summerlin.
Yea I've been going there for almost 5 years now. Its the best.
Today I did a 7x5x245 bench with 20 tire jumps between sets for 100 flips total (5x20)
