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.
5/12
pre wo 40 minute sauna
bench
3x245
situps, kb carries
decline bench
3x10x225
6x10x205
squat
rep down from 10@ 135 up to two singles of 335 +20 lbs every set
5/13
trap dl
345x5,4,3
3x5x315
rows,pulldowns
weighted chins
20 minutes stairs
25 min steam
light bench, some stretches to nurse a strained tendon i think
by light i did a 3x5x245
decline bb press 3x15x65
leg raises
30 min steam
shaking off the rust after a week off partially due to injury and work
squat
315x,3,2,1
3x5x275
light bench, bb press and kb carries
50 minutes sauna
weighted chins
rows
trap dl
3x5x315
5x10x255
60 box jumps
sauna
3x5x245 bench
4x10x225 squat
sauna
been going easy on bench after a ligmanet strain, and busy with bullshit
shoulder is recovering albeit slow af its not a major strain but its present
4x5x245 bench
sauna
225x10 squat
3x5x315 trap dl
rows and couple chins
sauna
righting the ship, shoulder still got some aids cookin, could be worse
3x10x245
squat
bench
5x8x205
sauna
10 min assault bike, screen claims I burned 170 cals. I'm skeptical
kb carries, planks, situps
trapdl
2x5x315
3x365
sauna
I think I only missed logging 3 workouts
a trap dl row day where I hit
2x5x325
bench
3x5x225
squat
4x10x245
45 min 2x15 kb carry +stairs
(5-10 min walk to park w two 15 lb kb, 30 min stairs)
did some trap dl, kb's assault bike and rows a few days ago
today
squat
5x225,245,255,265,275,285,265
bench
3x5x225
decline bb press 4x20 x50
5 rounds 1 min assault bike,kb carry and kb swings
today
20m assault bike, planks and carries
5x5x275 squat
bench,3x10x185
decline bb 3x15x60
good 1.25hr sauna
bench
135x15x5
155x10x10
205x5x5
squat
x10
135,155,175,195,225
9x235
8x245
7x255
6x265
decline db press
3x15x65
3x15x55
1.5 hour sauna
double session eve then am
trap dl
2x5x325
4x2x365
chins
kb carries
2:00 2x33kg
sauna
am
3x10x225 trap dl
chins, rows pulldowns, kb carries
1 hour assault bike
first bench day with no pain in shoulder. stoked. did
6x5x225 with some discomfort overall due to lack of confidence, but this injury wasn't any kind of tear but some kind of weird strain, like a minor tendon injury. I have no idea what Im talking about but ill be easing back in
squat
5x5x285
also some slight discomfort having been basically out of the gym for 3 weeks but overall super solid, also stoked
2:00 2x33kg kb carry
3x315 trap dl
rows
Got ill
Squat
225x10
275x5
295x4
275x4
245x5
3x5x225 bench
sauna
some trap dl rows
2 days ago
bench and squat + treadmill, lots of sauna yest
bunch of rdls x 275 and rows
squat
3x5x285
8/16
squat
4x5x315
rdl
2x5x275
8/17
trap dl
3x3x315
2x3x335
2x3x355
rows
squat
3x5x315
rdl 2x5x275
squat
3x5x315
bench
5x10x175
3x4x335 trap dl, rows
5 rounds
1 min plank
12 50lb kb swings
10 reps 135 bench
5 reps 225 squat
1 min 2x 50lb carry
rdl 225x10
2x5x275
