4/29
wave 1, cycle 26
hack squat
10,10x1 pps
squat
5x135
5x225
5x275
3x325
belt
5,5,5x375
hack squat
5x2pps
5x3pps
5x4pps
5x5pps
5x5x4pps
Cybex leg extension, hold at top
10x100
15,15x150
bw = 226
Training went really well. Weight is still down from being sick, so this might be a PR as far as at this weight. Being down, I seem to be more susceptible to fatigue. Almost forgot - nearly another belt loop down. So my normally tight #7 was fairly easy to get into.
I need to cut back on the hack squat volume, and add leg extensions and calf raises. As much as I enjoy them, I’m unsure of their direct carryover. So probably work up to a top five rep set and maybe another high rep.
Calf raises because … I need to. My wife says they’re fine. In fact NOT to grow them any bigger. I just think they look sickly.
5/2
wave 1, cycle 26
5,5,5x135
5x175
5x205
3x235
5,4,3x265 whoa
6,3,3x225 weak
db flat press
10x80
A1 pull-ups 5,5,5,5,5
A2 dips 10,10,10,10,10
machine flye
8,6,6,6x220
bw = 225
Wow. Felt really weak and it showed. Weight was crushing me 
Not sure if it’s systemic strength loss from losing all that weight so quickly or lack of sleep last couple days. My form seemed off as well. Couldn’t get into any sort of groove. Did get a monster upper body pump. Thought I looked hyooooge.
I think it was probably just you getting sick dude, sometimes we lifters expect too much from our bodies! haha
Nice work though man!
[quote]trav123456 wrote:
I think it was probably just you getting sick dude, sometimes we lifters expect too much from our bodies! haha
Nice work though man![/quote]
ha ha yeah I do expect a lot … every time. Shouldn’t really complain as I’ve been on a roll the last couple months.
5/3
Tuna Casserole Complex
10x5x115
front squat
clean
push press
lunge
rest 60
Wow this was brutal … I loved it. I don’t plan on going up in weight OR reps since just the rest time is killing me. I’m calling it Tuna Casserole because I felt like I ate a pan of it. Ugh lol
5/4
wave 1, cycle 26
deadlift … from the floor!
5,5x135
3,3x225
5x315
belt
3x345
3x405
3x5x445 w/ straps
db rows
5x100
5x115
8,6x125
shrug machine(?)
10x225
10x315
db shrugs
30x100
First time pulling from the floor in over a year. Seems like my training has paid off. I think I finally cracked my form problem as well. Remembered to “push through the floor” and keep my hips a little higher. Wasn’t easy, but felt good. This gym ONLY has hex plates and one set of round. I put the round set inside because the plate diameter difference. Made sense to me. Plus, it allowed the weight to freely move on the ground since I do touch and go reps. Although at this weight, they weren’t that fast. Forgot the camera … next time.
bw = 229
Bizarre since I weighed 225 on Wednesday. My weight in generally seems to be a mystery. I’m not terribly concerned with it since I think I look pretty good (for me). Would like some more abs popping through when relaxed, but I tend to be thick in general.
good work Dude! not much to add here, keep pushing.
Great pulling, you may have mentioned it before but how tall are you?
[quote]curtismayhem wrote:
Great pulling, you may have mentioned it before but how tall are you?[/quote]
5’11"
I try to be 6’, but it’s just not going to happen lol
5/6
wave 2, cycle 26
A1 chins 6,6,6,6,6,6,6,6=48
A2 incline bench 5,5,5x135, 3x165, 3x195, 3x215, 3,5x225
seated db press
10x50
5x70
8x85
5,10x70
Arnold press
15x40
bb curl
10xbar
3x95
3x115
5x135
10x95
machine rear flye
3x20x100
bw = 229 … meh
Ok so we’re about the same height. Would this have been a shoulder day for you?
[quote]curtismayhem wrote:
Ok so we’re about the same height. Would this have been a shoulder day for you?[/quote]
Yup! I switched from standing OHP a couple months back because I was struggling to progress. Plus my upper chest is lacking thickness. I’ve also seen strongmen use it as a main lift.
I had been thinking about swapping out OHP for inclines before. How do you like it so far?
I had been thinking of swapping out OHP for inclines before I stopped doing 5/3/1. How do you like it so far?
[quote]curtismayhem wrote:
I had been thinking of swapping out OHP for inclines before I stopped doing 5/3/1. How do you like it so far?[/quote]
Perhaps too early to tell, but I like it so far. I like being able to make large strength gains. With OHP, I struggled to add even a couple reps a training cycle (month). My middle and lower chest were starting to over power my upper chest … another great reason. I have always preferred seated db press for my shoulders. I felt like I owed it to Jim (odd thought) to give the OHP a good try.
At my peak, I was able to do 225 for nearly two reps at that body weight. So pretty good pressing.
Definitely worth a try!
5/10
wave 2, cycle 26
hack squat
3x10x1pps
clean
3x3x135
squat
3x5x135
2x2x225
3x305
belt
3x345
3,3x395
3x405
… with videos
A1 hack squat 5x2pps, 5x4pps, 3x5pps, 3x5pps, 10x5pps
A2 calf raise 15x120, 12x105, 12x105, 12x105, 15x105 (all paused at top and bottom)
Intended on doing leg extensions, but I didn’t feel like spending anymore time in their. Squatting went quite well since I wasn’t terribly amped to squat. Did remember to bring my Flip and get some vids of the lifts. Of course my wife makes fun of me and labels me as self-absorbed. Whatev.
5/11
wave 2, cycle 26
machine flye
10,10x100
A1 pull-up 6,6,6,6,6,6
A2 bench 5,5,5x135, 3x185, 3x215, 3x245, 3,3x285
10,7,5x225
dips
3xbw
3xbw 35
3xbw 50
10xbw 70
… went home still feeling like garbage. Woke up with a nice sinus heachache, which explains more overall tiredness all week.
One more Q about inclines, how far down do you bring the bar when you do these?
I dont mean to be annoying, but I finally found your log. I was glued for the first 7 pages. You had me at breaking benjamin haha. Thanks for being one of the only people on the entire internet to actually do the SS program and record results accurately, honestly, and consistently. I have been looking for somthing like this log for the past 2 weeks. I also downloaded a spreadsheet that was posted in the topic that you commented in. Its all got me pretty jacked.