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Old 10-13-2008, 07:34 PM   #1
David Ryan Thomas
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David's Log

We'll I started SS today. I plan on giving it 10-12 weeks, then starting crossfit. It will be easier to eat plenty over the next couple months, rather than watch what I eat to lean up. Plus the extra work on technique is always good. Here are my current stats.

31 years old
5'8
BW 225
BF around 22%

1RM's
Squat 375
Deadlift 385
Bench Press 370
Press 195
Clean 215

Today's Workout
Monday
10/13/08


Squat
5 warm up sets
3x5x295

Bench Press
5 warm up sets
3x5x290

Deadlift
5 warm up sets
1x5x300
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Old 10-15-2008, 04:32 PM   #2
David Ryan Thomas
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Re: David's Log

Wednesday 10/15/08

Squat
4 x warm up
3x5x300

Press
4 x warm up
3x5x155

Clean
4 x warm up
3x5x165

Weighted Situps
3x5x25

Weighted Hyper Extensions
3x8x20
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Old 10-17-2008, 06:46 PM   #3
David Ryan Thomas
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Re: David's Log

Friday 10/17/08

Squat
4 x warm up
3x5x305

Bench Press
4 x warm up
3x5x295

Deadlift
4 x warm up
1x5x305

Weighted Hyper Extensions
3x8x25

Couldn't do weighted situps, abs were way to sore. Barely was able to lay down on bench to bench press without falling down.
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Old 10-20-2008, 07:54 PM   #4
David Ryan Thomas
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Re: David's Log

Monday 10-20-08

Squat
4 x warmup
3x5x310

Press
4 x warmup
3x5x160 really tuff on last rep of last two sets

Clean
4 x warmup
3x5x170

Back Extensions
3x8x25

Still can't do situps on the decline bench, even with no weight. My abs are still so sore it feels like there rippin out. When I'm able I think I will just do situps for awhile before adding weight.
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Old 10-22-2008, 04:23 PM   #5
David Ryan Thomas
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Re: David's Log

Wednesday 10/22/08

Squat
4 x warmup
3x5x315

Bench Press
4 x warmup
3x5x300

Deadlift
3 x warmup
1x5x315 Went up alittle on this and it felt great.

Back Extensions
3x8x25

Situps
3x5 no weight but, I could do them without to much pain still sore though and its been a week.
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Old 10-24-2008, 04:22 PM   #6
David Ryan Thomas
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Re: David's Log

Friday 10/24/08

Squat
4 x warmup
3x5x320

Press
4 x warmup
3x5x165

Clean
4 x warmup
3x5x175 I had to really concentrate on my form.

Back Extensions
3x8x25

Situps
3x8
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Old 10-27-2008, 11:37 AM   #7
David Ryan Thomas
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Re: David's Log

Monday 10/27/08

Squat
4 x warmup
3x5x325

Bench Press
4 x warmup
3x5x305

Deadlift
4 x warmup
1x5x315

I skipped hyper ext. today my low back was really fatigued.
I started to do situps and on my second set I started to hurt alittle on the right side, I just decided to call it a day. My core is really tired.

Bench felt easy, I just taking it easy because it hasn't been to long since my surgery. I should be a my PR (405) in 6 or 8 wks. Squat is going up nicely I still wish I had this program when I started in high school.
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Old 10-29-2008, 04:26 PM   #8
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Re: David's Log

Wednesday 10/29/08


With a rested core and my new Rogue shoes squat felt really good/different. I really buckled down on my clean form and is went nice. Press felt hard at first but got easier after first rep, 2nd set felt strong, 3rd set was finished but was rough on last 2 reps. Progression is nice and slow but going up every time.


Squat
4 x warmup
3x5x330

Press
4 x warmup
3x5x170

Clean
4 x warmup
3x5x180
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Old 10-29-2008, 09:25 PM   #9
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Re: David's Log

Friday 10/31/08
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Old 11-02-2008, 07:32 AM   #10
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Re: David's Log

Quote:
Originally Posted by David Ryan Thomas View Post
Friday 10/31/08
elbow has been hurting, so I took today off I will pick back up Monday.
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