9/26/11
Mon
Squat
BWx10
45×5
75×5
105×5
145×5
185x5x3
I am not too proud of how these looked. I had a hard time keeping my knees out especially my left one on the last set. I don’t know if I should do over or not. I guess I will see how I feel Friday. Maybe I can add weight and if it doesn’t go well I can drop down if the first set doesn’t go well with 190lb

Press
45×5
55×5
70×5
80×5
92x5x3
This went well no shoulder pain and ready to move on.

Deadlift
45×5
70×5
100×5
135×5
195×5

This felt heavy but I got them all done and am ready to move on to 200

Oh, I did squats in an old pair of Merrell shoes and I kind of liked having a slight heel. I really would like a pair of lifting shoes.

 

9/28/11
Wed

Squat
BWx10
45×5
75×5
105×5
145x5x2 <- this actually felt heavy today

Bench
45×10
75×6
100×5
120×5
142x5x3
Bench went well.

RDL
45×10
75×5
120×5
145×5

HangPC
These are right out of the book for learning to do a Power Clean
45x8x2
65×5
My triceps are really tight and I have to have a pretty wide grip to even get close to parallel with my arms. I’ll start doing the stretch for this that is in SS.
I got to say that this was much harder than I had expected. I continue with the practice.

 

 

Friday
9/30/11

Squat
BWx10
45×5
75×5
105×5
145×5
190×3
145×8
I could not do more than 3 with good form. Hopefully Monday I can get 190x5x3 if not perhaps I need to reset. If so I will drop to 170? on Friday.

De-racked 235lb and held on shoulders for a minute.

Press
45×10
55×5
60×5
75×5
94x5x3

Deadlift
45×5
70×5
20×5
160×5
205×5
I am so happy to have pulled 205! This is about my BW and up 70 pounds from where I started 8 weeks ago.

AND I am SOO tired of drinking milk. Ick!

 

10/1/11
Today marks the second month since I started SS. I started the program with a shoulder injury which I initially tried to work through. After two weeks I decided to take a little more time off the Press and Bench work. I have started back on these and am now back to where I left off with little to no pain in my shoulders.

Body Weight 9/1 194 Now 206
Squat 9/1 115×5 Now 185×5
Deadlift 9/1 135×5 Now 205×5
Press 9/1 90×5 Now 94×5 <- I reset these to 85 when I started back on them on 9/7
Bench 9/1 135×5 Now 142×5 <- these were also reset to 130 when I started back on them on 9/5
Age 46 and still 5’10” tall

I probably could have done better if I had eaten more right off the bat. But I am please with my progress and can live with slow gains.

 

 

Advertisements

About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s