GripAU's SS log

[GripAU]

Purple = PRs @ start of SS
Green = Current PR + Rate of Progression
Red = Log PR
Blue = Regression from a PR
Orange= Bodyweight
Maroon= Goals




Current Stats

183cm (6')
Joined gym on 28/10/09 @ 80kg(176lb).
Current Weight:105.1kg(PreW, normal attire)

- Not necessarily max lifts, just what I've done.

PR lifts @ start of SS
Goals
PR Lifts now




DEADLIFT: 80kgx1x5
DEADLIFT:220kgx1
DEADLIFT: 167.5gx1x5 (+5kg/wo)

SQUAT: 100kgx1x5
SQUAT:200kgx1
SQUAT:140kgx3x5 (+2.5kg/wo)

POWERCLEAN:- N/A
POWERCLEAN:120kgx1
POWERCLEAN:60kgx3x5 (+5kg/wo)


BENCH: 90kgx1x1
BENCH:140kgx1
BENCH:100Kgx3x5(+2.5kg/wo)


PRESS: 52.5kgx1x5
PRESS:100kgx1
PRESS: 66.25kgx3x5 (+1.25kg/wo)


Training Notes

Squat = 1st Reset @ 142.5kg
PC is still puny. I initially subbed Rows and chins while i practiced, and then finally added in cleans. Wrist injury has hindered progress. Gym change is inc soon, moving to a land of bumper plates at uni.
Chin ups may seem highly variable- i have been a little inconsistent on bar usage- sometimes face eachother grip, sometimes slight angle, sometimes flat bar. It's because of gym changes, taken equipment etc. April onwards chins are all straight bar, hands about torso, maybe a bit wider, width apart.


Injuries

None

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Squats-87.5kg x 3 x 5
Bench- 72.5 x 3 x 5
Chin Ups- BW x 8,5,4
Weighted Situps (Half Ball)-10kg x 3 x 10


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Squats- 90kgx5x3
Press- 47.5kgx3x5
Deadlift- 100kgx1x5
Weighted Situps (Half Ball)- 12.5kgx3x8

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Squats- 92.5kgx3x5
Bench- 75kgx3x5
Pull ups- BW (-12kg)- 9,6,4

Weight:95.2kg.

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Squats-95kgx3x5
Press- 50kgx3x5
Chin ups- BW x 8,6,3
Weighted situps (Half Ball)- 15kg x 8,8,8


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Changed Gym

Squats- 100kgx3x5
Bench- 80kgx3x5
Deadlift- 110kgx1x5
Weighted Situps (Decline Bench)- 5kgx1x8, 7.5kgx1x8.

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Squats- 105kgx3x5
Press- 52.5kgx3x5
Barbell Rows- 70kgx3x5
Weighted Situps (Decline Bench)- 10kgx3x8

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Monday- Cold which started Saturday. MISS

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Resuming Tue, Thur, Sat split.

Squat -107kgx3x5
Bench - 82.5kgx1x5, 82.5kgx1x3, 82.5kgx1x4
Deadlift- 120kgx1x5
Weighted Situps- 7.5kg x 8


Weight:96.1kg
--------------------------------------------------------------------------------------------------------------------------

Squat- 110kgx3x5
Press -55kgx3x5
Barbell rows- 72.5kgx3x5 (PC starts soon)


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Squat- 112.5kg x 3 x 5
Bench- 82.5kg x 3 x 5
Deadlift - 130kg x 1 x 5
--------------------------------------------------------------------------------------------------------------------------

Squats- 115kg x 3 x 5
Press - 57.5kg x 3 x 5
Power clean- 40kg x 5 x 3

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Squats- 117.5kgx3x5
Bench- 85kgx1x4, 85x2x 5.
Deadlift- 135kgx1x5

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Squat- 120kgx3x5
Press- 60kgx3x5
Clean- 50kgx3x5

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Squat- 122.5kgx3x5
Bench- 87.5kgx2x5, 87.5x1x4
Deadlift- 140kgx1x5

Weight: 97.9kg- (shorts, shoes, hydrated, post workout)

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Squats- 125kgx3x5
Press- 62.5x2x4, 62.5x1x3
Power Clean- 60x5x3
Barbell Curls- 35x1x8, 35x1x4

Weight: 99kg (post workout, normal shorts shoes and iPod. Hydrated)

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Squats- 127.5kgx1x5
127kgx2x1
Bench Press- 87.5kgx1x5, 87.5kgx1x4, 87.5kgx1x5
Deadlift- 145kgx1x5

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Squats- 127.5kgx3x5
Press- 62.5kgx3x5
PowerClean- MISS (wrist pain while lowering)
Subbed Chins- BW x 8,4,3

Weight: 99.6kg (Post workout, hydrates, shoes, shorts, shirt, iphone)

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Squats- 130kgx3x5
Bench- 87.5x3x5
Deadlift- 150kgx1x2 (Poor Sleep)

Weight: 99.4kg (Pre workout, in the AM, shorts, shoes, shirt, iphone)

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Squats- 132.5x2x5
132.5x1x3
Press- 65x1x3, 62.5x1x5,62.5x1x3
Power Clean- Miss- Wrist pain
Chins: Bw x 7, 5, 4

Weight: 99.3kg (Usual clothes, shoes, pre workout)
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[GripAU]

*LOG CONTINUED*

Squats -135kgx3x5
Bench- 90kgx3x5
Deadlift- 150kgx1x5

Weight- 101.2kg

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Squats- 137.5x3x5
Press- 62.5x2x5, 62.5x1x4 >>> RESET
PowerClean- Miss, wrist.
Chins- 5, 4.5, 3.

Weight: 102.5kg (pre workout, normal clothes, shoes, iphone)

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Squats- 140kgx3x5
Press (reset)- 50kgx3x5
Chins- 5, 4.5, 4.

Weight: 102.5kg (pre workout, bit of food, shoes, shirt, shorts, iphone, usual scales)

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Back from holiday, 6 days since squatting heavy.

Squats- 140x5,3,1
Press- 55kgx3x5
chins-5.5,4.5,4.
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<Small missing section of log- exam pressure>

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Squats- 125kgx2x5 (Gym Closed Early)
Press 62.5x3x5
Chins- 6, 4.5, 4
Back Ext- Bw + 5kgx2x8

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Squats- 127.5kgx3x5
Bench- 95x3x5
Deadlift- 160kgx1x5

Weight: 104.7kg

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Squats- 130kgx3x5
Press-65x3x5
Chins- Bwx 6.5, 5.5, 4

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Squats- 132.5x3x5
Bench-97.5x3x5
Deadlift- 165x1x5

----------------------------------------------------------------------------------------------------------------------------
Squat- 135kgx3x5
Press- 66.5x3x5
Chins- 7,6,5
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lost of track of where i'm at

Squat 140x3x5
Bench 100x5,5,4, then next session 100x3,3,2... not happy. had 100 bagged but fucked rest on last set.
Deadlift- 167x1x5, 170x2.. second wo mental failure

weight: 105.1kg (normal attire, pre w). prob 104 raw or something. Don't have accurate home scales, can't get a raw reading.






Squats- 90kgx5x3
Press- 47.5kgx3x5
Deadlift- 100kgx1x5
Weighted Situps- 12.5kgx3x8

[GripAU]

Squats- 92.5kgx3x5
Bench- 75kgx3x5
Pull ups- BW (-12kg)- 9,6,4
Dips- BW (+12kg)- 8,6 4

Weighed in @ 95.2kg.

Edit: Have removed dips. No point when pressing 3x/w.

[GripAU]

Squats-95kgx3x5
Press- 50kgx3x5
Chin ups- BW x 8,6,3
Weighted situps- 15kg x 8,8,8

[GripAU]

Squats- 100kgx3x5
Bench- 80kgx3x5
Deadlift- 110kgx1x5
Weighted Situps- 5kgx1x8, 7.5kgx1x8.

[GripAU]

Squats- 105kgx3x5
Press- 52.5kgx3x5
Barbell Rows- 70kgx3x5
Weighted Situps (Decline Bench)- 10kgx3x8

[GripAU]

Caught a cold.

[aussieluke]

Hey mate, bummer about the cold. Just eat as much as you can possibly get in your face to try and get through it!

I missed yesterdays workout - moved house and had no time or energy left for the gym. Going to have to wait til Monday now. Will eat as much as I can and hope I still have the strength to add 2.5kg to my squat on Monday.

...really hoping to nail 115kg!

[GripAU]

weight is 96.1kg.

Squats- 107.5kgx3x5

Bench- 82.5kgx1x5
82.5kgx1x3 - mental
82.5kgx1x4 - rest ++

Deadlifts- 120kgx1x5
Weighted situps- 7.5kgx2x8

[GripAU]

Weight- 97.9kg..

Squat- 110kgx3x5
press -55kgx3x5
Barbell Row 72.5x3x5 . - I have PC down- starts next light pull day!!

[GripAU]

Skip > wedding

[GripAU]

Squat- 112.5 x 3 x 5
Bench- 82.5 x 3 x 5
Deadlift - 130 x 1 x 5

[GripAU]

Squats- 115kg x 3 x 5
press - 57.5kg x 3 x 5
power clean- 40kg x 5 x 3

[aussieluke]

Awesome press mate!

I'm still working back up from 50kg at about 1kg at a time. I bought a pair of 0.5kg ankle weights this week and there are a couple of random platemates at the gym.

Annoying thing is I know I can press 60kg for at least 2 reps as I've done it before by accident! (miss-loaded the bar once) ...and 62.5kg for a few singles.

Also how are the squats feeling at that weight? Are they going up easy?

I'm due to squat 125kg tonight and I'm shitting myself!

[GripAU]

Thanks man.

The press still feels strong. I find that really getting your head under he bar ASAP helps. Once it gets past there it goes flying.

[TGM]

The press still feels strong. I find that really getting your head under he bar ASAP helps. Once it pasts there it goes flying.

Yeah that really does help. And remember to keep tension in your torso, I missed the last rep of my last set today because I relaxed.

Good to see another aussie on this board.

[GripAU]

Squats- 117.5 x 3 x 5
bench- 85x 1x 4, 85 x 2 x 5.

Deadlift- 135kg x 1 x 5:

[GripAU]

Weight- 97kg

[aussieluke]

You'll be shaving your balls next... ha ha

Nice work on the double overhand BTW. I warm up with double overhand but switch to alternate grip + chalk for the work set.

[GripAU]

Yeah I'm gonna experiment with mixed, might just need getting used to.

[GripAU]

Squats- 120kgx3x5


Press- 60kgx3x5

PC- 50kgx5x3



Weight: 98.5kg

[PVC]

Nice job on the press!

I just barely failed today on my press at 125 lbs, with reps 5/5/4. I'm hoping to press a wheel per side by the end of the month, but we'll see.

Keep up the good work.

[TGM]

^ It's the worst when you fail on the last rep of the last set, especially if you think an extra minute of rest could have got you there. But when you press again it should be easy to make all the reps.

Good job on getting two plates, and yes, valsalva helps alot for the press.

[GripAU]

Squats 122.5x3x5
bench- 87.5x2x5
87.5x1x4
Deadlift-140x1x5

[GripAU]

^ It's the worst when you fail on the last rep of the last set, especially if you think an extra minute of rest could have got you there. ]

Happened today.. was killer!

[GripAU]

Squats- 125x3x5
Press- 62.5x2x4
62.5x1x3
Power Clean- 60kgx5x3
Barbell Curl- 35kgx1x8, 35kgx1x4
Weight: 99kg

[TGM]

Yeah you may need to start microloading the press, but see if you stall.

I stalled at 70kg dropped it to 60 and have been microloading since.

I'll race you to 100kg, on the condition that the weight is in the morning after the SSS and no clothes. :p Will be nice to break 100.

[GripAU]

Okay you're on. whats your weight currently?

[TGM]

Currently at 97.2 in the morning.

[GripAU]

Squats-127.5x1x5
127.5x1x1
127.5x1x0

Bench- this was a repeat. 87.5x1x5
87.5x1x4
87.5x1x5


Dead- 145kgx1x5

[GripAU]

Diet too little

[GripAU]

Abductors = pain

[GripAU]

Squats- 127.5x3x5
Press-62.5x3x5

Chins
Bwx 8,4,3 (parallel bar)

weight: 99.6kg

[GripAU]

Squats- 130kgx3x5

Bench- 87.5kgx3x5

Deadlift- 150kgx1x2



Weight: 99.4kg

[GripAU]

Squats 132.5kgx2x5
132.5x1x5

Press- 65x1x3-HEAVY today
62.5x1x5, 62.5x1x4


7,5,4.

wrist injured

[TGM]

Yeah it sucks when we sometimes have days like that. But one workout out of hundreds does not matter.

I think you'll beat me in the race to 100 lol. I'm currently 99.4 with shoes, post workout, and hydrated so I'll be around 97.something tomorrow morning.

[aussieluke]

Shame about the shit workout mate. I skipped friday altogether as Wednesday was shit and I was too tired and hungry on Friday. Feel a LOT better today, hopefully I can repeat Wednesdays workout and nail it.

What are you eating on a typical day?

[GripAU]

GOMAD throughout the day, every day

wake up- 2 scoop shake plus milk
breakfast- weetbix and milk, meat
lunch- usually chicken and rice
Post lunch- tuna, whatever I can find
dinner- whatever We cook- always has meat
before bed- 2 scoop shake and 1L of milk

[aussieluke]

I think you're right about needing more solid food.

All that whey must be costing you?

Buy eggs in bulk and have some for breakfast maybe.

Do you have a Red Rooster where you are? Surely that's 70s big in a box!

When i get back to Aus I'm going to fuck up every red rooster I see!

[GripAU]

Whey is $1 scoop?

[GripAU]

Squats- 135kgx3x5
Bench-90kgx3x5
Deadlift- 150kgx1x5


Weight- 101.2kg (Post workout gym scales, hydrated, normal shoes and clothes, no shake).

[aussieluke]

Sweet.

[TGM]

Good work.

[GripAU]

cant wait for 3 plate squat reps

[GripAU]

pub hol, country closed

[GripAU]

gym closed early

[GripAU]

Squats- 137.5x3x5
Press- 62.5x2x5
62.5x1x4
PowerClean- wrist
Chins- 5, 4.5, 3.
abs- 2 sets 5kg, 5 sec hold on decline bench. 6, 6.



Weight: 101.5kg (normal clothes, shoes, iphone, pre workout)

[GripAU]

squats(light)
115x3x5
bench-92.5x3x5
deadlift-155x1x5


Weight: 102.5kg(pre workout, had some food in me, normal clothes, shoes)

[TGM]

Good work, you're probably 100kg raw by now.

[GripAU]

Next comp should be first to bench 140kg 1 RM

[GripAU]

reviewed my videos of my latest squat sets. fixed a form issue

[TGM]

Thanks Dude. I have been eating SOOOOOO much food dude. Holy fuck easy 5kcal a day. Gaining like 800g a week man. A bit of it is fat yeah, but my lifts are going up. Yeah perhaps, I'm sorry I can't post raw weight- hate to decieve myself/others- I'm hardly ever in a situation where I can strip and weigh in in the morning! Haha. I'll try to tomorrow or Friday. Next comp should be first to bench 140kg 1 RM!!

Yeah it's been good for motivation. I'm almost there, was 99kg this morning. Weighed 101.9 just now with clothes on.

Fat gain doesn't bother me as long as strength comes with it. Surprisingly my waist has actually dropped a tad since I started, but I was fat at 88kg anyway. My shoulders and thighs no longer fit into old clothes though, and I even have stretch marks on my anterior delts.

[GripAU]

Squats- 140kgx3x5
Press (reset)- 52.5kgx3x5
Chins- 5, 4.5, 4


Weight: 102.5kg, same as last.

[GripAU]

no sleep, no food

Squats- 142.5kgx2x1, 142.5kgx1x0
Bench- 95kgx2x5, 95kgx1x4
Deadlift- 160kgx1x4



Weight- 101.5kg.

melbourne hol begins

[GripAU]

Back from holiday

Weight: 102.6kg


Squats: 140kgx1x5, 140kgx1x3, 140kgx1x1
Press: 55kgx3x5
Chins- 5.5, 4.5, 4.

[GripAU]

Last few workouts

Squats- 125kgx2x5

Next Day
Press 62.5x3x5-
Back Ext (wanted lower back work)- Bw + 5kgx2x8

1 day rest

Today
Squats- 127.5kgx3x5-
Bench- 95x3x5

Deadlift- 160kgx1x5


Weight: 104.7kg

[GripAU]

Sq-130x3x5
press-65x1x5.

[GripAU]

Double post.

[GripAU]

Press-65kgx3x5
powerclean- wrist
Chins-6.5,5.5,4

[GripAU]

Squats - 132.5x3x5
Bench- 97.5x3x5
Deadlift- 165x1x5

[GripAU]

Poor sleep
Squats-135x3x5
press-67.5x2x1
press-backoff sets (80% intensity, 150%volume)
55x3x8
chins-bwx7,6,5.5


Weigh in today at 104kg in the am

[TGM]

You've almost got a 140kg squat, keen on going, it's a good milestone.

And that bench and deadlift is getting pretty awesome now man.

[GripAU]

Squat- 137.5x5,2,2
Bench- 100x5,5,4
Deadlift- 167.5x5

[GripAU]

due for

sq-137.5x3x5 then 140 next time then TM.
Press-66x3x5
chins- at least 8 first set.
Will do some lower back assistance to to make up for lack of pcs.

[GripAU]

3 day break >> Overtrained

Sq-137.5x3x5
press-66.5x3x5
chins-bwx7,6,5

weight: 105.1kg

[GripAU]

Sq-140x3x5
bp-100x3,3,2
deadlift-170x2

[TGM]

Good job you got three plates.

And nice DL too.