Monday
10/3/11
Squat
BWx10
45×5
75×5
105×5
145×3
190x5x3 <- Hooray!!
I am stoked that I didn’t stall out on these. 5th one on the second set was really hard but third set went up okay, hard but okay.
Bench
45×10
75×5
100×5
120×5
145x5x3
DL
45×5
85×5
120×5
165×5
210×5
I used the Elliptical and did some stretching afterward. This was a demanding workout and was thoroughly beat afterward.
10/5/11
Wed
My new lifting shoes came today! They are a pair of Wei-Rui size 10. I was worried about the width as I have E-width feet but they are pretty roomy. I normally wear either a 10 or 10 1/2. I might have been able to fit into the 9 1/2’s but am happy with these. They feel very solid but dig in a little at the Achilles tendon when I walk in them. Luckily my platform is only 8×8 so not a lot of walking involved.
Light day
Squat
Bwx10
45×5
75×5
115x5x2
Press
45×10
60×5
75×5
96x5x3
This felt pretty good and I am happy to be making steady progress.
RDL
45×5
65×5
95×5
125×5
155×5
Didn’t do the Hang Cleans and in fact I am having second thoughts about doing the PC’s.
All-in-all I had a great workout! I really like the shoes and felt really solid with them on. I look forward to Friday so I can see how they feel with more weight on them. Friday I will be squatting 195 which is only 5 pounds from my first goal. I really wanted to be at 200 by my son’s Christmas break from college. I should surpass it by many pounds even if my progression slows.
10/7/11
Fri
Squat
BWx10
45×5
75×5
115×5
145×3
195x5x3
I am really surprised that the weight went up for all three sets of five with no problems. Especially since I had such a hard time with 185 when I hit it. Oh, it did feel heavy but I am so excited to be so close to my first goal of 200lb working set.
Bench
45×10
75×5
100×5
120×5
149x5x3
I don’t know what I was thinking when I put 149 on the bar instead of 147 or 148. I am going to keep jumps to 2 or 3 pounds from now on.
DL
45×5
85×5
120×5
165×5
215×5
I used the chalk that came with my shoes for the last lift.
I cut the milk back to a quart a day and don’t have all the gas and bloating now. Instead of scrambled eggs I made an omelet with pepper jack cheese and diced chicken. I don’t know why the milk was causing all the bloating unless it was just the huge volume. I am still going to eat 200g or more of protein each day and see how 4 -5 cups of milk a day works.
10/8/11
Sat
It’s Saturday morning and I can really feel my muscles. It is that good kind of sore that you don’t really notice. Even my abs have some soreness. I am amazed that my whole body gets a work out from just a couple of exercises every other day. Well three but I think it is the Squats and Deadlifts that are driving the adaptation. Hopefully the Press and Bench will eventually get some results. It’d be nice if the shirts were tight at the sleeves instead of the belly.
I look forward to Monday’s workout. This is almost like an addiction. I’ll just do some curls to tide me over until then.
Barbell Curls
45×10
50×5
55×5
60×5
65×5
70x5x3
My arms are pretty small <15 inches so I don’t think these will affect my recovery. I am thinking Saturday mornings and Tuesday evenings. I may have to move my log as I know this is not the SS plan although I got the instruction and inspiration from the book.
strongby50 