If I could have started all over again with the goals I have (70/30 aesthetics/strength) I'd go SS --> GSLP --> TM --> TM or 5/3/1 swollertrophy. I'd start out eating at maintenance no matter the starting BF (unless very overfat). Recomp if in need of losing BF, avoid gaining excess BF if small. Diet after that would vary a bit. Cut as needed after novice progression, get on TM to get stronger then do a more BB-type program without going all bro, like the 10-rep base of TM described in 70's big's e-book or 5/3/1 BB. Should be pretty close to optimal imo. And you gotta be optimal.

I like this plan. Perhaps I gained too much weight too quickly because before SS I was obv just really skinny (120 lbs.), and now I'm skinny/fat (150 lbs). I gained ~20 lbs (read: milk) in the first 2 weeks of SS.

Meh. I'm sure I can cut down BF% fairly easily with diet and HIIT. Although I'd like to gain at least 10-15 more lbs before I do that. I'm not sure how HIIT fits in a plan like this though. Maybe work it in with the BB programming? Like alt. between weights and running 6 days per week. That's a ways down the road for me.

Long term, (I'm only 24) my goal is to never drop below like 150 lbs, continue to cut BF (under 10%) + build muscle, and eventually be in good shape stamina wise. I doubt I could run 1 mile under like 10 min right now.

4/8/12

Press: 2x5x100 - 1x8x100

Squat: 2x5x210 - 1x7x210

Rows: 2x6x135

Planks: 3x

4/11/12

Squat: 2x5x215 - 1x7x215 (Probably could have got 8 but my form broke down on #7 so I just decided to rack it)

Bench: 2x5x150 - 1x9x150

Chins: 7/8/7

Abs: Captain's chair crunches - 3x10 (Not sure what to call these...)

2011/4/13 (In honour in Soulman)

Press: 2x5x102.5 - 1x8x102.5

Rows: 1x5x135 - 2x8x115 -- 135 is too heavy, form was suffering. It's a pain in the ass trying to prop up the bar off the floor using 45s though.

DL: 1x9x235 -- Beast mode, activated.

Abs: Planks- 3x60 sec.

Pretty slow progress over the last year u should do a bodybuilding split xtreme attack 360 is pretty good

I've only been training since January. This was my second go at SS.

idk i cant think of anything clever

you wrote the wrong year

I did that on purpose because Soulman had done that quite a few times in his thread and I called him out on it.

Here: http://forumserver.twoplustwo.com/sh...postcount=1690

weird, i seldom make posts that end up making me look dumb.

Nobody's prefect.

Did my last workout on 2012 time, felt good.

4/15/12

I was exhausted before this workout started. Golf 18 holes yesterday took it out of me. I know, pathetic.

Question: I know the gslp program calls for 5 lb. jumps on squat. Would microloading the squat be acceptable?

Squat: 2x5x220 - 1x6x220 -- I've been working on really "attacking" the weight (especially on squat). Unfortunately, I think I used up all my mojo in the first 2 sets, leaving me spent for the rest of the workout.

Bench: 2x5x152.5 - 1x8x152.5 -- Failed the 9th rep. Had to do the shameful "take the bar down to the waist and sit up" routine.

Pull ups: 7/7/8

Abs: exercise ball pull ins: 3x10

Not much point to microloading the squat imo. You're better off resetting to a weight where you can do 10+ reps on the last set.

GSLP calls for the pressing stuff to be done first. I much prefer that myself - squat/DL affects the presses way more than the other way around. I'd try it and see.

I have found this to be true. I do this.