Ok, I’m starting Rippietoe’s SS tomorrow, so I figured I might as well post a log. I’ve just finished up a 4 week cycle of Waterbury’s 10x3 workout, and am currently consuming 2400 cals on non-training days and 2700 on training days. Meals are all PN, with Surge and a carb heavy (oatmeal plus whey)post workout meal on lifting days. Prior to that, I did the V-Diet while doing CT’s Destroying Fat workout, and before that I was doing the fat loss programs from New Rules of Lifting with a 2200 cal diet of chicken, broccoli, cheese, and oatmeal. Since last summer, I’ve dropped approximately 45 lbs, 20 of those in the last 8 weeks (15 V diet, 5 on 10x3).
Stats
5’9"
25 years old
1 year training consistantly, being lifting on and off since 16
200 lbs
19%bf (guessing)
Current 1RM (best guesses)
Bench 165
Squat 205
Deads 225
Rippietoe Day Two
Magnificent Mobility Warmup
Squat warmup: 2x5xBar, 1x5x95, 1x3x135, 1x2x185
3x5 squats, 195lbs
3x5 Standing Military Press, 95lbs
3x5 Power Cleans, 135lbs
1x3Chin ups plus 1x5 40 lb assisted, then 1 bodyweight, 2 40lb assisted, 2 52lb assisted, 3 64lb assisted.
With the exception of the chin ups, everything went really well today. My form started to break down just a little on the last rep of squats,but other then that it went well.
Hit everything easily except the squats. I think I’m going to have to hold at 205 for the next workout to make sure I’m keeping my form tight before bumping up the weight. After doing the power cleans on Friday, the deadlifts practically flew off the floor, so I’ll be upping them to 230 for the next workout. If feels like the bench is going to keep going up by 5lbs a week for the forseeable future, but hey, it’s progress.
Day 4
Magnificent Mobility Beginners Warmup
Squat warmup: 2x5xBar, 1X5X105lb, 1x3x155lb, 1x2x185bl
3x5 squats, 205lbs
3x5 Standing Military Press, 100lbs
1x5 Power Cleans, 140lbs, 1x4 140lbs, 1x3 140lbs
1x2Chin ups plus 1x2 20 lb assisted, 1x2 30 lb, 1x2 40lb then 1x5 40lb assisted, 1x3 50lb
Squat form felt much better today. I can definately feel my glutes getting hit hard. Honestly, I think that’s why my power cleans died, since I hit 135 really easily last time. I’ll keep the squat and power clean weights the same next time, and hopefully I’ll be able to hit everything and start upping the weight again.
I decided to add some cardio on Tuesdays and Thursdays, so today I hit the gym for 10 minutes of HIIT on the rowing machine. 60 seconds slow, 30 seconds all out, and next Thursday I’ll add another minute. I have to say that I enjoyed the rowing machine HIIT more then cycle sprints, I could definately feel my upper body getting into the exercise.
Day 5
Warm ups are the same as previous days, seems silly to keep posting them
3x5 squats, 205lbs
3x5 Bench, 165lbs
1x5 Deads, 230lbs
2x8 dips, bodyweight
Squats are definately doing better, so they should go up after the next workout. Deadlifts felt good as well,so I think with the exception of the military presses, I’ll be following Rippietoe’s 2.5% per week loading increase.
Day 6 (Yesterday)
3x5 squats, 205lbs
1x5,1x4,1x5 Standing Military Press, 105lbs
3x5 Power Cleans, 140lbs
1x3 Chin ups plus 1x2 20 lb assisted, 1x2 30 lb, 1x1 40lb then 1x7 40lb assisted, 1x1 50lb
I rushed my rest time between the first 2 sets of Military presses, and couldn’t hit the last rep. Took a longer rest, and did okay on the last set, although I could feel my form starting to fail on the last 2 reps. Now that I have all my weights correct, we’ll see how I do with the rest of the program.
Tweaked my right knee this morning, so I had to add some recovery work today. It’s feeling much better, hopefully I’ll still be able to go heavy tomorrow.
Slow Cycling, 3 minutes
Rowing Machine, right leg only, 1 minute
Leg extension, right leg only, 1x12, 25 lbs
Leg curls, right leg only, 1x10, 40 lbs
Leg press, right leg only, 1x8, 40lbs
Split squats, bodyweight, right leg only, 1x5
Rowing Machine HIIT 60s/30s, 11.5 minutes
Day 8
3x5 squats, 215lbs
3x5, Standing Military Press, 105lbs
2x5, 1x3 Power Cleans, 145lbs
1x3 Chin ups plus 1x3 20 lb assisted, 1x2 30 lb, then 1x5 30lb assisted, 1x3 40lb
Mega dosed Flameout last night and this morning, so by the time I hit the gym, my knee was at about 95%. Good session overall, but I did stall out on the last set of power cleans.
Day 10
3x5 squats, 225lbs
3x5, Standing Military Press, 107.5lbs
1x1, Power Cleans, 145lbs, 1x3 135 lbs, 1x5 135lbs
1x3 Chin ups plus 1x3 20 lb assisted, 1x2 30 lb, then 1x5 30lb assisted, 1x3 40lb
So, totally blew the power cleans today. I had to rush my rest times and hit the gym at 7 am instead of 1:30 pm, and it totally threw me. I almost failed on my last rep with the squats, but by the time I got to the cleans I was dead on my feet. I totally lost my form, so next week I’m going to drop to 140 and make sure that I’m keeping my form tight before I start trying to gain on the lift again.
I hate head colds. I can’t breath, and since it kicked in after I got to work, I didn’t have access to anything to clear my head out. On a side note, HIIT is hard without oxygen.
Day 11 (Friday)
3x5 squats, 230lbs, failed on the last rep of my second set. Paused to long in the hole and had to drop the bar onto the safety pins
2x5, 1x4 Bench, 180lbs
1x5 Deads, 275lbs
2x8 dips, 10 lbs
I had the day off on Friday, so I went to the local gym with my younger brother. He was talking about how he does 3x8 for squats with 265. We get to the gym, and I start going atg with 230. After my first set, he comes over and asks how I get so low on the squat, and shows me how he can barely get to parallel. He then goes on to tell me how I should always wear a belt, since the latest studies proved that a belt makes your form better. I tried to educate him, but he didn’t really believe me. I’m looking forward to using my empty corporate gym this afternoon, I don’t have to talk during my workout.
Day 12
3x5 squats, 235lbs
3x5, Standing Military Press, 110lbs
3x5, Power Cleans, 135lbs, s
1x4 Chin ups plus 1x2 20 lb assisted, 1x2 30 lb, then 1x1, 1x3 20lb assisted, 1x3 30lb (lost count)
The last set of squats was actually 1x3, 10 sec rest, 1x1, rest, 1x1. I could feel myself starting to good morning at the bottom, and the short rests allowed me to keep form.
And that puts me at the 4 week mark. I’ll be taking a deload week next week, lifting with 75% weight, then I’ll jump back in for another 4 weeks.
Progress so far
Lift Before Current Progress
Squat 185 235 50lbs
Bench 155 180 25lbs
Deads 195 275 80lbs
Cleans 135 135 0, better form
Mil Press 95 110 15lbs
Dips BW 10 10lbs
Chins <BW <BW Less assistance