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mdm75
02-04-2010, 10:28 PM
Started SS 1/26/10. 34 yo male, 6' 162.5 (10% BF) on the day I started.

Day 1: 1/26
Squat: 160 3 x 5
DB Incline Bench: 55 3 x 5(I have a shoulder problem--flat bench and dips hurt)
Deadlift: 225 1 x 5

Day 2: 1/28
Squat: 165 3 x 5
Press: 115 1 x 5, 105 2 x 5
Power Clean: 115 5 x 3

Day 3: 1/30
Squat: 170 3 x 5
Incline Bench: 105 3 x 5
Deadlift: 235 1 x 5

Day 4: 2/2
Squat: 175 3 x 5
Press: 110 3 x 5
Power Clean: 125 5 x 3

Day 5: 2/4
Squat: 180 3 x5
Incline Bench: 115 3 x 5
Deadlift: 245 1 x 5
BW 170.5
mdm75
02-06-2010, 11:52 AM
Day 6: 2/6
Squat 185 3 x 5
Press 115 3 x 5
Power Clean 135 5 x 3 (PR)

BW: 169.5. Down a pound--more milk!
mdm75
02-09-2010, 10:16 PM
Day 7: 2/9/10
Squat 190 3 x 5
Incline Bench 125 3 x 5
Deadlift 250 1 x 4

BW: 171.5

Not sure what happened with the deadlift. I pulled 245 pretty easily. Maybe lack of sleep and food.
mdm75
02-11-2010, 06:53 PM
Day 8: 2/11/10
Squat 195 3 x 5
Press 120 3 x 5 (PR)
Power Clean 140 5 x 3 (PR)
mdm75
02-13-2010, 11:52 AM
Day 9: 2/13/10
Squat 200 3 x 5 PR
Incline Bench 135 3 x 5
Deadlift 255 1 x 5

Deadlift felt solid. Don't know what happened last time.

BW: 171.5. I've stalled on weight gain. Drinking a lot of milk, but I think I'm not eating enough regular food. I'm doing paleo + milk (I'm gluten intolerant, so adding a bunch of bread, etc. isn't really an option.) I think I need to be getting about 3000 kcal + milk, and I'm not getting it. Anybody else doing paleo + milk?
mdm75
02-16-2010, 10:06 PM
Day 10: 2/16/10
Squat 205 3 x 5
Press 125 4, 5, 4
Power Clean 145 5 x 3

BW: 173

Press and power clean are getting pretty hard. Squat felt good. 205 was my old 1 RM.
mdm75
02-18-2010, 08:45 PM
Day 11: 2/18/10
Squat 210 3 x 5
Incline Bench 140 x 4, 135 x 5, 4 (frak!)
Deadlift 265 x 5

My incline bench sucks.

BW: 174
mdm75
02-20-2010, 11:04 AM
Day 12: 2/20/10
Squat 215 5, 5, 4
Press 125 4, 5, 4
Power Clean 145 5 x 3

I'm feeling pretty burnt out today.
mdm75
02-23-2010, 10:43 PM
Day 13: 2/23/10
Squat 215 3 x 5
(Flat) Bench 135 3 x 5
Deadlift 275 x 3

Shoulder felt good on bench, so I'm hoping to switch from now on. I'll go for 275 DL again next time.

BW: 177
mdm75
02-25-2010, 08:58 PM
Day 14: 2/25/10
Squat 220 x 5, 185 2 x 5
Press 125 5, 5, 4

BW: 175

Went in planning to deload on the squat, but tried 220 anyway. Ran out of time for power clean. A weird workout.
mdm75
02-27-2010, 12:56 PM
Day 15: 2/27/10
Squat 220, 5, 2, 5
Bench 140 3 x 5
Deadlift 275 2

Going to reset the deadlift.
mdm75
03-02-2010, 11:49 PM
Day 16: 3/2/10
Squat 225 3 x5
Press 115 3 x 5
Chin ups 6, 7, 8
mdm75
03-04-2010, 10:55 PM
Day 17: 3/4/10
Power Clean 5 x 3 135

AMRAP in 8 min.
KB Swing 10
KB Press 5/5
KB Front Squat 10

5 rounds
mdm75
03-07-2010, 07:01 PM
Day 18: 3/6/10
Squat 230 4, 3, 2
Bench 140 3 x 5
Pull-up 8, 10, 10
mdm75
03-09-2010, 10:40 PM
Day 19: 3/9/10
Deadlift 275 x 5

AMRAP in 10 min
KB Swing 20
Push-up 10
KB Snatch 5/5

4 rounds
mdm75
03-14-2010, 03:35 PM
Day 20: 3/13/10
Squat 230 5, 2 225 5
Press 120 3 x 5
Chin-ups 3 x 10
mdm75
03-16-2010, 11:35 PM
Day 21: 3/16/10
Power Clean 140 5 x 3

Wet Helen: 3 rounds
400m row
21 KB Swing
12 Pull-ups

17:00

My conditioning sucks.
CThomas
03-17-2010, 12:14 AM
Day 9: 2/13/10
Squat 200 3 x 5 PR
Incline Bench 135 3 x 5
Deadlift 255 1 x 5

Deadlift felt solid. Don't know what happened last time.

BW: 171.5. I've stalled on weight gain. Drinking a lot of milk, but I think I'm not eating enough regular food. I'm doing paleo + milk (I'm gluten intolerant, so adding a bunch of bread, etc. isn't really an option.) I think I need to be getting about 3000 kcal + milk, and I'm not getting it. Anybody else doing paleo + milk?

Seeing this late, but I used to do paleo while doing CF. I'm not gluten intolerant, but starchy carbs don't agree with me. I like the general template of low glycemic carbs, plenty of meat and fat.

I don't think of myself as strict anything, but here's a typical day of all-out eating for me:

Quart of milk
8 eggs, some bacon, couple of large oranges
Quart of milk
Repeat of breakfast (I get eggs and bacon free, yay!)
Quart of milk
500g of beef mince as chilli, cooked in beef dripping; some fruit
Quart of milk

A bit of olive oil, peanut butter, ice cream etc. during the day if I feel like it. I think I get close to 5000 cals from the solid food alone. Volume is an issue, but you get used to it. Plenty of fibre supplementation required, though.

You might want to ask John Schaeffer as well. And go easy on the conditioning work at your BW.
mdm75
03-18-2010, 02:10 PM
Thanks for the info. I've dropped the milk recently, as I don't digest it well and got sick of popping lactaise pills all the time and being bloated.

Right now, I'm happy doing the CFWF strength and conditioning template. However, my squat sucked today, so I may need to go back to the milk!
mdm75
03-18-2010, 02:13 PM
Day 22: 3/18/10
Squat 215 3/2, 5, 2 FRAK!!
Bench 145 3 x 5
Pull-ups 3 x 10

Lack of food and sleep killed me on the squat today.
mdm75
03-20-2010, 12:36 PM
Day 23: 3/20/10
Deadlift 280 x 4

AMRAP in 10 min.
1 pood KB:
10 Swings
5/5 Press
10 SDLHP

6 rounds (9:30)

Going back on the milk on workout days.

BW: 175
mdm75
03-22-2010, 11:22 AM
Day 24: 3/22/10 35th Birthday!
Squat 205 3 x 5 (deload, trying to break 230)
Press 125 3 x 5 PR!
Chins 3 x 11

BW: 176
mdm75
03-24-2010, 09:59 PM
Day 25: 3/24/10
Power Clean 145 5 x 3

AMRAP in 10 min.
5 pull-ups
10 push-ups
15 squats

6 rounds + 5 pull-ups + 9 push-ups

BW: 177.6
mdm75
06-11-2010, 03:47 PM
OK, after some time away, I'm back on the true path.
BW: 173
BF: 12%
(I got up to 178 at 15% on SS, my lbm is still the same).

Day 1 F 6/11/10
Squat 3 x 5 185
Press 3 x 5 100
Chin 8, 7, 7

Max KB swing in 5 min: 85
mdm75
06-14-2010, 08:00 PM
Day 2 6/14
Power Clean 115 5 x 3

Serious Six 95 6 x 3
Hang Clean
Row
Push Press
Front Squat
Good Morning
Squat

metcon was hard
mdm75
06-16-2010, 03:04 PM
Day 3 6/16
Squat 190 3 x 5
Close Bench 135 3 x 5

Jump rope 30/30 for 10:00
mdm75
06-19-2010, 09:55 AM
Day 4 6/19
Deadlift 255 x 5

Metcon: KB Snatch/Pull-up max in 10:00
58, 29

took it easy on the metcon
mdm75
06-21-2010, 06:03 PM
Day 5 6/21
Squat 3x5 195
Press 3x5 105
Chins 3x8

5 x 30 Mt. Climbers
mdm75
06-23-2010, 05:04 PM
Day 6 6/23
Squat 3x5 200
Close Bench 3x5 140
Deadlift 1x5 265

weight felt a bit heavy today
mdm75
06-26-2010, 10:47 PM
Day 7 6/26
Squat 3x5 205
Press 3x5 110
Pull ups 10, 8, 8

100 KB swings 5:08
mdm75
06-28-2010, 08:03 PM
Day 8 6/28
Squat 3x5 210
Close Bench 3x5 145
Chins 9, 8, 9

Squat was a challenge. I'm upping my calories.
mdm75
06-30-2010, 04:47 PM
Day 9 6/30
Squat 3x5 215
Press 3x5 115
Dealift 1x5 275
mdm75
07-02-2010, 04:56 PM
Day 10 7/2
Squat 5, 3, 3 220
Close Bench 3x5 150
Pull ups 3x9
mdm75
07-05-2010, 12:47 PM
Day 11 7/5
Squat 220 3x5
Press 120 4, 5, 5
Chins 3x10

Squat felt good today. The last set of the press wasn't pretty, but I'll take it!

BW: 176
mdm75
07-07-2010, 08:55 AM
Day 12 7/7
Squat 225 5, 5, 4 (felt heavy & had some form issues)
Close Bench 155 3x5
Deadlift 285 4

Lost my concentration on the last squat rep when my boxers ripped rather loudly!

Felt a bit wiped out on the deadlift, but I might go up next week anyway.
mdm75
07-12-2010, 07:30 PM
Day 13 7/9
Squat 225 3x5
Press 125 3x5
Pull-ups 3x10

Squat felt stronger.
mdm75
07-12-2010, 07:31 PM
Day 14 7/12
Squat 230 3x5 PR
Bench 160 3x5 PR
Chins 11, 10, 11
mdm75
07-16-2010, 12:07 AM
Day 15 7/15
Deadlift 295 x 4 PR
Press 130 5, 4, 4 PR
Pull-ups 11, 7/2/2, 8/3

Grip failed on the deadlift--I felt like i had another rep in me.

BW: 179