I decided to start my own SS-blog here to make a point and proof something. Almost every conversation, post or thread i see these days about SS is negative shit. Someone got fat,someone hurt their knees, someone didn’t add 100kg to their squat in 2 weeks and that’s why Rippetoe is a hack and doesn’t know what hes doing. I myself belive that SS is one of best all-around programs for beginners that want to gain strenght and muscle and i want to proof just how effective it is.
I lifted many years ago and started with SS. Now I’m 29 years old, in bad shape and fat. After a long break I started lifting again today and I wanted to start this blog to show everyone just how effective this program is and what you can archive with it if you are consistent and traing hard. Hope you guys like it.
Stats
age: 29
height: 187cm
weight:102kg
Program (duh) 3x week
day A. Squat 3x5, Bench 3x5, deadlift 1x5
day B. Squat 3x5, press 3x5, power clean 5x3
I am also going to do some light activity like walking, hurdle/broad/high jumps, short sprints, tossing med ball etc but with very very light tempo and volume.
Workout was good and light enough.
Starting very light so I can keep adding weight in every workout as long as possible.
My goals are to keep doing this program until set weights are above sq 150kg,bb 130kg,dl 200kg,pc 100kg and press 90kg.
I was teaching the movements to my friend and that took away my own training time. Because of that I dicided to do easy rowing sets instead of normal power cleans.
Weights were easy to handle and my tecnique is starting to look better every time.
If someone has done this program before, I would like to hear what kind of results you managed to get? Any kind of extra info would be nice too, for example what modifications you did, starting weights, etc etc.
Squat
10x20kg
5x60kg
3x80kg
3x5 105kg
felt loose and ready kinda fast so I did only this little warm-up sets. main sets were easy
Press
10x20
5x40
3x5 55kg
noticed I didnt focus on the reps but instead just pumped them. Have to focus on the finish more and use traps at the end like Rippetoe teaches.
Row
10x20kg
5x50kg
3x60kg
3x5 80kg
Had to go again with the rows. Same excuses…
[quote]Skylark1 wrote:
I myself belive that SS is one of best all-around programs for beginners that want to gain strenght and muscle and i want to proof just how effective it is.[/quote]
Why do you believe that?
Lorez - It covers all the basic moves, easy to learn, follow and progress. In my belief beginners should keep everything except very basic stuff to a minimum. When you work with this little amount of moves and progress with them weekly it teaches you to focus on long term progress.
I assume you have differing opinion about this program? share you view
Last session of the week so I decided to do some kroc rows 2x20 35kg
Feeling strong and solid.
My apetite has gone way up since started this program so I need to start fixing my diet. Not eating 5000kcl a day btw. I assume that my intake is about 500kcl+ and I adjust my eating how i see it effects my training ability. Mainly eating meat,fish,eggs, peanuts, organic dairy products, some fruits and vegetables and fats like fishoil etc.
Squat
20x20kg
5x60kg
5x80kg
2x100kg
3x5 115kg
too little warmups. last set felt the easiest.
OHP
10x20kg
10x20kg
5x40kg
3x50kg
3x5 57,5kg
felt good
Row
10x40kg
5x60kg
5x60kg
3x5 85kg + i did 3 power cleans with this weight. next time switching to cleans.
Squating without belt so far but I feel like this is taxing my lower back too much with other moves. Gonna use belt for now on.
Trained at 08:30 this morning because of limited time… I will never again train in the morning with empty stomach.
[quote]Skylark1 wrote:
Lorez - It covers all the basic moves, easy to learn, follow and progress. In my belief beginners should keep everything except very basic stuff to a minimum. When you work with this little amount of moves and progress with them weekly it teaches you to focus on long term progress.
I assume you have differing opinion about this program? share you view[/quote]
You said you believe it to be one of the best for beginners, so I was trying to understand where you were coming from with that. I wasn’t really sure what you were basing that on.
I’m just interested to see how things go for you. Other than the rows, you seem to be following things to the letter. I will be especially interested to see how you progress and what you learn when you get to the point you need to reset the weights a few times.
Im already worrying about reseting the weights when i get around 150kg+ squat sets. I remember that the mental factor was far more demandin in max and failure sets than the actual performance. Getting under that bar when you knew you had to hold tight for around 40-60secs and didnt even know if you could make it or not was horrifying most of the time.
Right now my usual time at the gym is around 40-45minutes, but im sure that in 2weeks it will be more closer to 90minutes because of the longer resting times.
Are there any suggestion to what program I should switch after i archieve the end of this programs pregression potential? Texas method and Madcow’s are the ones im considering at the moment.
Awesome workout and still no belt. forgot it at home.
Squat
10x20kg
5x60kg
5x70kg
3x100kg
3x5 120kg
I figured some important stuff about the setup of the squat: after you set your shoulders and back against the bar, dont lift it with your back. set the feeling if the weight to your glutes and arch the weight of with your back. holy shit how much solid my form and lifting was.
120kg was nothing!
Same arching thing with deadlift. I could feel the weight flying from the ground just by getting into right position and setting my feeling to my ass best workout so far.
Flu is over but still felt myself kinda powerless. Decided to do some HIIT sprints instead of gym and workout tomorrow.
Running session:
warmup: 1mile(1,6km) light jogging
1 test sprint 40m with moderate pace
and main sets 6x40m full speed sprints with rest that took to walk back.
finished with 1 mile walking.
felt good enought and think im ok to start lifting weights again.
share you view