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.
10 rounds
10x135 row
10 55 lb kb swings
10 55 kb rows / arm
30min
squat
3x5x335
Felt really good, probably at 90% or less exertion
3x5x225
bench
hip flexor stuff
100 x 155 bench
150x 24kg swings 22 min
yesterday did a 12 mile 7 hour hike at Mt Charleston 3500 elevation gain
Today
5x5x325 squat
6x225x5 bench
Maybe one more volume bench day and ill start getting back in reps of 250 plus
this hike heavy squat recovery ought to be telling
trap dl
2x5x365
2x5x325
chins,rows,pulldowns
solid day
5x5x285 squat
5x5x225 bench, bar speed is fast af
5x20x88 lb swings, woof
1 hour, + 1 hr sauna
6th day no nicotine, havent been sleeping continuously so figure 3rd day of heavy lifting will help
Got some good rest went for a 4th day consecutive on this no nicotine pump
trap dl
5x5x315
5x15x75 one arm rows
chins 5x2x+75
good progress on lifts
bench
2x5x245
2x5x255
3x5x265
Squat
5x12x245
Kb holds
100 88 lb swings
bunch of rows and chins
abs
2x5x315 trap dl
20 min stairs
Need to cut soon, no real need to add more weight
bw=210
bench
5x5x245
light press
sauna
70x90 lb swings
30 min stairs
sauna
Little something
squat
3x5x315
bench
3x5x265
1.5 hr bikeride
squat
3x5x275
bench
3x5x265
rows and trap dl
3x5x325
bench
5x265
275x5,3
245x5
2x5x225
sauna
trap dl 2x5x275
couple rows
sauna
squat
285x5,5,7
bench
245x5,5,7
15 minutes bike
100 55lb swings
5x10 x140 rows
squat
2x5x235
3x5x285
rdl
2x5x235
3x5x255
bench
225x5,9
245x5,5,7,9
trapdl
4x5x325
3x3x375
bench
4x5x265
6x5x245
2 sessions in a day
squat
2x5x315
3x5x225
rdl
2x5x225
5x275
bench
3x5x225
swings,planks, reverse sled
squat 305 x 5, 5, 5, 3
225x10
bench 2x5x275
the last two decent lifts from last two weeks
doing typical stuff since last update
