Alright,

after mucking around with the Rapid Fat Loss diet (log here), I decided to stop screwing around and do SS properly. Warning: text ahead.

In my case, that means eating properly, 3k cals or so a day, sleeping properly (I suck at this) and foam roll religiously. That should help with the recovery problems I've had earlier. Particularly with the hip flexors (from what I've tried to find out, probably at the proximal insertion of the muscles at the anterior superior iliac spine - probably the psoas major in particular).

I originally started SS in mid-april, followed it till early June then went on a month long vacation, started up when I got home, got sick, started RFL etc. In other words, I was pretty much close to a complete newbie when I started up again 3 weeks again.

I've never done the power clean before, will be starting doing it this Thursday. Will start with hang cleans per Rip's recommendations in SS to get form down etc.

My goals: basically I want to finish SS. I'm 34 and don't play any other sports, so I don't have any sport specific needs. I just want to be strong and fit. Long-term I want to incorporate more metcon/endurance as well. I will trim down body fat % at one point, but probably not before I'm an intermediate. We'll see how much my fat OCD acts up (at 15% now).

2009-10-06

That's right, that's how a date is supposed to be written.

Also I'm gonna use kilos since converting to lbs is too much of a hassle. Work sets in bold.

Squat	Press	Deadlift
2x5x20	2x5x20	2x5x50
1x5x30	1x3x25	1x3x60
1x3x50	1x2x35	1x2x90
1x2x65	-	-
3x5x85	3x5x42.5	1x5x107.5

Gonna put up a vid next time. I'm working out with my little brother, who luckily is even weaker than me so I can lord that over him.

Put up lots of vids asap imo. These guy can really help a lot pointing out problems with form. Other than that GL

Just for this first time, gonna put starting weights in pounds.

Squat: 187 lbs
Press: 94 lbs
Deadlift: 237 lbs
Bench Press: 138 lbs
PC: dunno
Chins: 5 max :/

Height: 6'
Weight: 181 lbs


Thanks Johnny

you can convert weights easily by either using the quick google bar in firefox and writing "XY kg in lbs". It should show you the result in the quick searches. Or just double the weight and add 10 %...

A date is supposed to be written like this: 7.10.2009 for today.

Do you own the SS-DVD? It's worth a lot esp. wrt to PCs.

Edit: And all the best, ldo.

Genz,

yeah I know about the conversion in the google bar. I'm a bit too lazy to do it with all the warm-up sets, I'll add it for the work sets though.

Yup, got the DVD.

Good job

OMG, believe in the kilograms!

Your number are all very close to my current numbers actually.

Which is pretty sad for me since I've been on SS for 2 months (pretty much) and weigh about 30 more pounds.

And kilos/pounds don't really bother me either way it's not like it's hard to insta-convert them in my head.

When you guys actually speak to someone and say a date, do you really say "2009, october 6th"? That is ******ed.

lol, of course not. At least in Norway we say "6th october". Whenever it's typed in a semi-formal setting we use the year-month-day format though.

I'll stick with both kgs and lbs for the work sets since I'm such an attention whore.

do the british method: day/ month/ year: how you would say it, and a logical progression from smallest to largest. go team!

day/month/year ftw!

month/day/year is for us-tards and makes no logical sense.
year/month/day is for computers.

I work in IT

I prefer atom notation:

Oct-7-o-2009-ber

wat

we say "june 6th" here. not 6th june. that sounds stupid.

i know ameritards say it that way (you are an ameritard right?), but 6th of june sounds natural if you grow up on it and june 6th sounds . . . coarse.

Stop hijacking my log you tards

Yup, 6th June, 2009 or July 6, 2009.

July 6th is for peasants.

[dudefromrealworld.jpeg]

similar lifts & body, i will follow

nice location btw

You are a freak and a very weird dude.

+1 to all of blackeyes posts here

2009-10-08

Squat	Bench Press
2x5x20	2x5x20
1x5x35	1x5x35
1x3x50	1x3x45
1x2x70	1x2x55
2x5x87.5 (193 lbs)	2x5x60 (132 lbs)

Back Extensions: 3x10 with a 20 lbs plate
Chins: 9, 6, 5 (assisted)

1st squat work set

1st squat work set for my brother

First time I've videoed myself, which is pretty stupid really. My back is clearly not fully in extension. Appreciate any comments!

After my 1st squat set I felt a pain in my left arm - hard to pinpoint, but midway on my upper arm "deep" inside. Ignored it and finished 2nd set, which made the pain worse. I'm not really used to dealing with injuries of any kind so decided to skip 3rd work set.

Had originally planned 15 lbs more on the bench, but didn't want to risk anything due to my arm. Felt ok after first set, increased by 5 lbs and pain got worse so decided to skip last set. Weirdly enough the pain subsided somewhat at the end of each set. Also the chins were unproblematic.

Right now I can still feel it slightly, pretty sure it'll go away. Have no idea what it was.

you guys both let your knees track too far forward which leads to your torsos being too upright. just remember knees out and sit back. think of breaking at the hips first and shoving them back. the terribly useful block of wood would be a good drill to do to get the bottom position right.

Your bro's squats suck big time, he's lolskinny, get that kid some burgers and milkshakes.

Yours are slightly shallow, knees blew forward at the bottom a few times, but they don't look too bad and it's just going to be minor adjustments for you.

You should ditch the big squishy basketball shoes and get something with a flat, thin sole. I'd guess that would help with keeping your weight back.