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.

Nice. Good luck.

Awaiting vids.

I forgot to post goals.

So My main goal is to gain strength.

I enjoy working out, don't have problems with motivation to go.

My main problems that I'm aware of are probably diet/nutrition and sometimes a ****ty sleep schedule.

I was 205/210 and pretty big when I was 23/24. Probably had a bench somewhere around 270, maybe more. I'd like to be stronger than I was then with 10-20 lbs less fat.

I love to eat, but I can stick to a diet/plan..

So I guess I'm unclear where this is going to take me, but I havent really thought about it, I'm still seeing good progress and I feel great.

The one thing I'd like to get input on is stretching/warmup/cardio for on and off days.

What kind of cardio would be good for off days, if any?

I would like to do some running since I feel like my lungs need to expand, and thats the only exercise that gets my lungs working that I know of. I've done biking 20-30 minutes and the stairmaster as well. They get my heart racing fine but my lungs seem to not get the same work as running. I smoked pot and cigarettes heavily for 7 years or so..

I basically want to get in the best shape I've ever been, however I have to.

I think people are gonna say that SS is sufficient on its own and that you really need to recover on off days.

As for stretching, you should do mobility exercises, such as the ones in "Magnificent mobility" and "Assess and correct" DVDs. I'll let other recommend free resources if there are any. You can use those for warmup as well. For warmup, you should be loading your barbell progressively for each exercises (I'll let others give the details).

Also, foam rolling:
http://www.tmuscle.com/free_online_a...r_for_10_bucks

Khalyn,

being on a heavy-duty cardio program while doing SS is not a very good combo. In other words, aiming to get a terrific VO2max now probably isn't too realistic. Save that for the intermediate phase.

That being said, short periods of cardio is fine on off-days as long as it doesn't interfere too much with recovery. The type of cardio is up to you really - HIIT, metcons, stairmaster, vigorous water masturbation etc.

If 1x5 265 DL was tough for you, then I doubt you got deep enough while doing the 3x5 265 squats.

Of all the things I may be doing wrong, going deep isn't one of them.

a lot of people say that. not saying you're wrong, but most people are when they struggle deadlifting their squat.

Cool. I was aware that my deadlift is light. I started my SS routine with the idea that I was only supposed to 1rm my deadlift, and I started of real light. That might be a part of it. I need to get some straps too, the fact that my hands were giving didn't help.

using a mixed grip? have you read the book?

This was before I read the book. I started with a mixed grip. After looking back I think both my feet and grip has been too wide.

I've read like 75% of the main exercise sections.

Chalky mixed grip, not straps, for performance.

For breakfast today I had 2 packets oatmeal with a bowl of special k and a large glass of skim milk with a banana.

Pretty much my breakfast every day.

Ive been going to bed late and having to get up and eat like 3-4 hours after crashing to eat, then forcing myself to stay up for an hour before going back to bed to give myself time to digest.

After a lunch of chicken/turkeyburger or salmon maybe with some soup I'm going to the gym to add 10 to my squat.

KC's WIM is making me jealous.

Your body can digest just fine while you are asleep.

Spent almost an hour and a half at the gym today, maybe more.

Here was what I did, leaving out the warmups.(did 4 warmup sets for every lift.)

Squat

5x275
4x275
3x275

DL

1x4 295

press

3x5 150

pendlay

1x5 185

pc

5x3 165

I added 10lbs to my squat today. Going into the gym I was feeling a little weaker than normal, So I did what a true broe would do, tried to add weight!

It was ok, my first and second set were fine, I punked out on my second set not even trying for 5. Last set I failed on 4, I think because I didn't rest enough inbetween sets. So, 270 on friday I guess.

Even though i deadlifted monday I read some posts recommending to dl every workout to start, and since i'm behind on my dl I did it again today. Again I think I added a little too much weight, I did 4 and quit. I have a vid, but the method I used to post it last time isn't working.

Press was super easy.

Pendlay, I usually can kill the row, but again i was tired today, so I did 1 set of 5 after warmup and quit.

I need a vid of my pc. didn't make one today, but once I fix my youtube problem ill get one up. Did my 5x3 no problem, felt good.

after I ate some spinach ravioli with salmon burger, which is pretty good, and a bunch of milk.

Oh, and I had a older guy with a sweet rug on kinda watching my form, he was front squatting 185 next to me. He complimented me on getting past parallel and said something about how I got out of the bottom great but stalled a little after which seemed to perplex him. He told me he used to powerlift 35 years ago. Hes a little dude too like 5'6" but I've seen him hitting the bench up with some decent weight too, so I'm inclined to believe him.

"Broe" is the feminine noun. I think adding weight was a good idea. I think you should stay at 275 on the squat for next workout, especially since you can just take longer breaks next time. SS is meant to be a linear progression. Find a starting weight using the method described in the program and gogogo dammit!

Still somewhat accurate.

After posting I realized it may have been on purpose, just taking it to that next level.

How regularly did you lift and what type of bodybuilding stuff did you do from 23 to 28? You're strong for 185 lbs (edit: in the presses), but 5 years is a long time. It's nice to see that your goal is strength now.

Also, why did you want to see a deadlift vid?

Well when was 22 I went to county jail for 3 months, I had alcohol and drug issues that got me in all kinds of trouble. I went into jail almost 23 weighing 155 maybe 160. I started doing pushups in sets of 20 at first doing 200/day.

After a month or two moving my sets up to 30/33/35 I eventually got up to every other day 300 pushups in sets of 50. I was doing situps leg lifts and squats as well.

I left jail weighing 205 pounds.

A year or so of just doing pushups till I got into going to the gym, working on machines and eventually freeweights and bench.

The last 3-4 years i had a routine here I did shoulders/triceps on monday; tuesday I did back.
Thursday I did chest and curls. Yes I did curls, but I skipped on the curls a lot, except the preacher curl. Friday, I did a leg routine. With abs and cardio on and off.

I wanted to see how wide your grip and stance was compared to your shoulders and also how far from your shins the bar was when on the floor.

Wow. I've imagined if I was in jail I would do push-ups w/my feet elevated, dips, chin-ups, pull-ups, and pistols.

My cousin recently went to jail for a month. He went in at 5'3" 145 lbs and came out . . . 5'3" 145 lbs. All he did was bet noodles on basketball games. He is a Kentucky fan, so he had quite a few noodles.

Yea, I made the best of it, worked in the kitchen for time off my stay, and we could make out own breakfast. So I had like 5 eggs bacon fruit milk and basically whatever I could fit in my belly, which was really nice. The food they served otherwise was not good.

It would've been much better if they had a library with some decent books. You had to mail order your books. Or you could sleep during the day. They made you come out of your cell(we had our own cells thank god) in the daytime.

There was a dude that did upside-down pushups, and he could do sets of 20+ all the way down.

It was pretty ****ty though because I went right when summer was starting, so I spent the whole summer in there.(basically, summers in WI arent that long).

So I deadlifted monday and wednesday this week, both times hitting new pr's 265/295.

Can I dl again tomorrow?

This was my dl from yesterday 295 x 4.

I was pretty tired when I did this, it was not easy.

http://www.youtube.com/watch?v=4SJRfj1PncU

read the deadlift section. your arms should be outside your legs and the bar should be touching your shins.

Tomorrow was planning on;

Squat 3x5x275 I'm really excited to see how I do.

Bench 3x5x340 I'm equally excited to see how I do.

DL 1x5 305

I saw your 365 squat miles. You get that up quick. Im thinking about moving down in weight untill I can get up that fast. Thoughts anyone?

I get out of the bottom pretty well but stall in the middle a bit on my last 2 sets.

Nailed everything except the dl.

I was really exhausted after the squats, and so here was my dl today;

5x95
3x155
2x205
1x245
1x295
5x225

with

squat

3x5x275

bench press

3x5x240(+5)

No points for getting my order mixed up and doing bench last. Im ok with it since I dl'ed twice this week already.