Hey all,
I decided that I'm going to try keeping a log on here as I transition from the late stages of SS into a new program, most likely 5/3/1.
Background:
This is my 3rd time doing SS, I first attempted SS 4 years ago, and lasted about 4-5 months. I then tried again about 1.5 years ago, and lasted roughly 3 months. Both times I got derailed due to injury/sickness/busy class schedule, etc. I had been sporadically doing SS between these two attempts, but never got into a serious routine.
I'm feeling a lot better this time around. I've graduated college and have the means to buy lots of delicious and quality food. I cook for myself most nights. I've also been much tougher on myself about not missing workouts. I haven't missed a workout yet, and its paying off.
Stats:
Age: 23 (24 in a month)
Height: 6'0
Weight: 216 in the morning, 220 when lifting after work.
Progess so far:
Start Date: Nov 20, 2012
Weight: 220 lbs.
• Squat: 3x5x145
• Bench: 3x5x125
• Deadlift: 185x5
• Press: 3x5x85
• Power Clean: 5x3x115
Current Date: Jan 17, 2013
Weight: 220 lbs.
• Squat: 3x5x340
• Bench: 3x5x190
• Deadlift: 335x4 (Pulled 335x3 yesterday, might need to reset this)
• Press: 3x5x120 (Currently resetting, failed to get 3x5x125 multiple times)
• Power Clean: 5x3x175 (Staying here, working on form)
Thoughts: I've made tremendous gains without gaining a pound of weight
. My presses suck. My squat feels awesome and continues to progess. My deadlift kinda sucks.
Goals:
I want to get stronger, and I want to cut down to probably 200 pounds and get rid of some of this excess belly fat. So, over the next 3-4 months I'd like to...
• Have a 1100 raw total (current estimate is 940)
• Be at 200 lbs body weight
• Fix my APT
• Fix my patellar knee pain
Diet:
My current diet is pretty simple. I don't count calories, but I estimate I'm eating around maintenance. Basically every weekday looks like this:
Breakfast:
Green Smoothie (1 banana, 1 kiwi, 1 scoop whey, a few handfuls of kale, a slice of ginger root, coconut water).
Lunch:
A chicken club sandwhich / chicken parm sub / steak & cheese sub from local shops.
Dinner:
Either 1.5 pounds chicken breast or 1.5 pounds sirloin steak (1.5 pounds pre-cooked) as the main dish. A large serving of broccoli and kale cooked in grapeseed oil as the side dish.
Weekends I tend to go wild and eat a ton of wings (like ~40 on sundays) / go to chipotle / drink some booze. I probably have a heavy shake once or twice a week (2 scoops whey, peanut butter, whole milk). Also a glass of chocolate milk after a workout.
When I decide to start cutting, I'll start weighing my food and being more serious about my diet.
Daily Supplements:
3g fish oil
5000 IU vitamin D
600mg N-Acetyl Cysteine
Most Recent videos
Squat (side):
http://www.youtube.com/watch?v=bjhHbr3iomk
Squat (back):
http://www.youtube.com/watch?v=dcUbGP94zUg
• I'm not standing up fully in the side vid. This has never been a problem before, and I think I fixed it in the proceeding set. Something to keep an eye out on, though.
• I've been getting serious elbow pain in my elbows, which is caused from jacking my elbows too far up. I've been trying to fix this, but it's tough to break old habits. You can see this in the back angle a little bit.
Bench:
http://www.youtube.com/watch?v=dYb8wBDUxvI
• Been awhile since I taped these.
Press:
http://www.youtube.com/watch?v=SPl_SlSgffQ
• Lumbar might be arching too much? Not sure.
Deadlift:
http://www.youtube.com/watch?v=1YpBBDgBNw4
Power Clean:
http://www.youtube.com/watch?v=-aZMi8lJC0k
• I'm landing with the weight on my toes a little bit. Gotta work on keeping the weight on the heels. Should I be bending at the knees more when I catch the bar?