Or if you, you need to ignore the individual measurements.

^That I will do.

1.12.2011

SS-workout #8

SQ:

3 x 5 x 20 kg
Fail.

Legs were still completely and utterly useless. 3 warmup-sets with bar only were enough to call it quits. Legs were all spaghetti and I just knew I wouldn't make it out of the hole with anything heavier on my shoulders. Also, the pain around the knees got somewhat bad.

OHP:

2 x 5 x 20
1 x 5 x 25
1 x 3 x 27,5
1 x 2 x 30
3 x 5 x 35kg / 77lb

No problemos w press. I videod a couple of sets, will post at least one of them later.

DL:

1 x 5 x 40
1 x 3 x 60
Fail w 70kg / 155lb

I just couldn't force the 70kg up from the floor because of my shaking, useless legs

After failing w DL too, I spent a minute trying to figure out something that I can do and then decided to do some chins just to get something done.

Chins:

5 + 4 + 3

Well, at least I ate like a pig all day.

Press video from yesterday:

35kg / 77lb workset3 -> http://www.youtube.com/watch?v=A8-7l...&feature=g-upl

As always, any critique/advice truly appreciated.

I'm a bit puzzled as to what to do w my legs. TBH I'm not really surprised that they're torn.
After all, I was pretty much completely sedentary for years. Then all of a sudden I start biking 20km 5 days a week. And then 1-2 weeks later I also start squatting 3 times a week.
I assume that has to be quite a shock to legs that are only used to doing nothing.
Also, at the age of 30, I'm really not the youngest of fellows, either.

Your age shouldn't be too relevant. I didn't get the impression the biking thing was new. No wonder you're having trouble adapting then...

A solution could be to bike a couple of times a week as your body gets used to lifting. Then add another day until you're biking 5 times a week again after a month or two. Adjust as needed.

I've always biked some but as a professional poker player there was no need for me to go/bike anywhere regularily and also the trips I made were much shorter, like a few kms at longest.
I returned to my IRL job ~5-6 weeks ago and only then started biking regularily/longer trips. And soon after that I started SS.
The plan about biking u posted sounds good. The only problem I have with that is I just learned that I hate commuting by car/bus even more than I initially thought - I did go to/from work by bus on Wed and by car on Thu and hated every second of all of it.
Anyhoo, I guess I just have to accept the fact that I can't keep biking every day and squat 3 times a week, at least with my current shape.
Starting next week, I guess I'll only bike on rest-days or even less.

You can probably adapt to doing it eventually. Unless your bike ride is exceptionally hilly, which would obv make it harder. Do you plan to bike in the winter as well?

Yeah, I hope so.
The ride is somewhat flat, only one bigger hill to go over.
Winter? Sure. Roads are already icy so I just recently put my spike tires on.
I won't be biking on days there's a ****ton of snow on the roads or if the temperature drops below -20C (I reckon anything below that and transmission and brakes will freeze no matter how well oiled/greased).

3.12.2011

SS-workout #9

SQ:

Legs were still un-squat-able. Actually left leg is ok but right leg is still weak and in pain.
But it's all-right, I can always do chins. I hear that they're an excellent substitute for the squat.

BP:

2 x 5 x 20
1 x 5 x 30
1 x 3 x 35
1 x 2 x 45
3 x 5 x 50 kg / 110 lb

Bench was ok.

HC:

2 x 5 x 20
1 x 3 x 25
5 x 3 x 27,5 kg / 61 lb

Cleans are fun, can't wait to get to do dem power cleans instead of hangs.

Chins:

6 + 4 + 3

Bench 50kg / 110lb - workset3



Hang clean 27.5 kg / 61lb - workset 5



Any critique/advice is very much welcome.

6.12.2011

SS-workout #10

SQ:

3 x 5 x 45 kg / 99 lb

Finally able to squat again. Since it was a 10 days break from the squat I dropped the weight from supposed 50kg to 45kg.

OHP:

1 x 3 x 37,5 kg / 83 lb
1 x 5 x 35 kg / 77 lb
1 x 4 x 35 kg / 77 lb

Lol-press-aments. Last time 35kg was, not easy, but clearly doable. Now I got 3 reps w 37,5kg done and no way I coulda made another rep w that weight. Decided to do 2 more sets w 35kg - failed the last rep of the last set.
I guess I need to start microloading press from now on.

DL:

1 x 5 x 75 kg / 166 lb

Since it was a 10 days break from the deadlift I dropped the weight from supposed 82,5 kg to 75 kg.

A couple of videos from ^ workout:

Squat 45kg / 99lb:



Deadlift 75kg / 166lb:



As always, any critique/advice is very much appreciated.

Hey OP, nice log. I have very similar stats to you and am starting with roughly the same weights you did. (5'9, 155, age 31).

I just started working with a pretty solid trainer, so here's two things I notice from your videos. I'm no expert, so feel free to research these yourself.

1. Squat setup: my coach was big about using a very consistent foot/stance setup everytime you squat. The idea is as the weights get heavier you don't want to be wobbling around to get in place. Basically it went like this:
a) slide one foot back until the toe of that foot is in line with the hell of the other
b) slide the other foot back and to the side until the middle of that foot is in line withe the heel of the other and at a 30deg angle or so
c) finally move your first foot back just a bit and in line with your second foot. Make microadjustments as needed.

2. DL: My coach was very big about completely resetting between each DL. In your video you basically lift and just bend over and keep going. Not sure how much this matters.

^

1. For sure it wouldn't hurt to have some consistency in that part of the lift as well, I'll try that step-by-step-procedure next time.

2. What do u mean by completely resetting? Like losing the grip and standing up between the reps?
Currenly I just try my best to mimic what I saw/read in SS-dvd/book.

Food:

During week 3 I ate ~4200 kcals surplus.

BW - 64.8 kg / 143lb (+ 1.0 kg / 2lb in 2 weeks)