Mr. Burns SS Beginner Log

[burnsco]

I've read SS, PP, and am currently a month and a half or so into the program. Thought I would post my log on the site for some accountability and encouragement.

Starting stats.

6' 165 lbs. Weak as hell.

Current Stats.

6' 195 lbs. On my way to being a full grown, strong male.

Now here is my log as its stands up to today.

17/2/10
squats: 115# x 5 x 3
press: 65# x 5 x 3
power cleans: 45# x 3 x 5

19/2/10
squats: 125# x 5 x 3
bench: 105# x 5 x 3
deadlift: 145# x 5 x 1

22/2/10
squats: 130# x 5 x 3
press: 70# x 5 x 3
power cleans: 95# x 3 x 5

24/2/10
squats: 140# x 5 x 3
bench: 115# x 5 x 3
deadlift: 165# x 5 x 1

26/2/10
squats: 145# x 5 x 3
press: 75# x 5 x 3
power cleans: 100# x 3 x 5

1/03/10
squats: 150# x 5 x 3
bench: 120# x 5 x 3
deadlift: 185# x 5 x 1

3/03/10
squats: 155# x 5 x 3
press: 80# x 5 x 3
power cleans: 105# x 3 x 5

5/03/10
squats: 165# x 5 x 3
bench: 125# x 5 x 3
deadlift: 195# x 5 x 1

8/03/10
squats: 170# x 5 x 3
press: 85# x 5 x 3
power cleans: 110# x 3 x 5

10/03/10
squats: 175# x 5 x 3
bench: 130# x 5 x 3
deadlift: 180# x 5 x 1

12/03/10
squats: 180# x 5 x 3
press: 90# x 5 x 3
power cleans: 115# x 3 x 5

15/03/10
squats: 185# x 5 x 3
bench: 135# x 5 x 3
deadlift: 195# x 5 x 1

17/03/10
squats: 190# x 5 x 3
press: 95# x 5 x 3
power cleans: 120# x 3 x 5

19/03/10
squats: 195# x 5 x 3
bench: 140# x 5 x 3
deadlift: 155# x 5 x 1

22/03/10
squats: 200# x 5 x 3
press: 100# x 5 x 3
power cleans: 125# x 3 x 5

24/03/10
squats: 205# x 5 x 3
bench: 145# x 5 x 3
deadlift: 175# x 5 x 1

So that's where I'm at right now. The only lift I've had trouble with is the deadlift which is why I had to deload and work my way up again. I think I kept the 20lb jumps going to long and kind of forgot the proper form.

Diet consists of GOMAD and eating 4 big meals a day. Eating tons of beef and fast food and veggies. My main goal is to reproduce the success that Zach had and the many others Rippetoe has trained over the years.

Sleeping 8 hours or more every night and trying my best not to let the stress of my recent break up ruin my progress.

[tallison]

Hello, Mr. Burns --

I'll let those more experienced with the program than me comment (I'm just getting started, having read the books, and looking for a gym, since my current one doesn't have a squat rack and discourages most of the lifts in SS) but I already envy your progress ;).

One stat you didn't share is your age and that's always interesting to know when comparing experiences with the program. (Especially for those of us getting a later-in-life start with serious lifting -- I'm 45, for example).

They say only time will heal those significant-other style wounds -- I'd say you've found a damned good way to pass some time. Best of luck to you on both fronts.

- Tom

[andrewotbc]

Hey, congrats on your quick and consistent progress. It looks like you're doing everything right so keep doing it. I'm 4 weeks into my program and my starting weights were similar to yours but you'd made slightly more progress than me after 4 weeks. I really hope I can make the next 4 weeks similar to yours. I can't wait till I can squat double what I started with.

[burnsco]

26/03/10
squats: 205# x 5 x 3 (missed 1 rep)
press: 105# x 5 x 3 ( missed 2 reps)
power cleans: 125# x 3 x 5 (easy as pie, love the Power Clean)

Had a really stressful last few days and didn't sleep or eat very well. Went into the gym with a bad attitude but knew I couldn't afford to miss a workout. Ended up not being able to keep good form at all in my squats or presses and came out really disappointed. I'm loving the power cleans and they seem to be more dependent on technique so I was able to get them off easily.

Eating my ass off this weekend and going to go in monday with a new attitude and continue my progress!

Btw, someone asked about my age. I am 24 as of February.

[burnsco]

29/3/10

squats: 210# x 5 x 3
bench: 150# x 5 x 3 (missed one rep) not sure if I should go to 2.5 lb increases
deadlift: 190# x 5 x 1

Pretty good workout today. My arms were killing me after squats because I'm still not 100% used to the low bar position. I think that made it hard for me to get all my BP reps in.

Was annoyed when trying to finish my squat set and a personal trainer came and asked me how many sets I had left. The squat rack beside me had a guy doing forearm curls with no weight, I wanted to ask him to to go ask that guy but I didn't. Then they stood there and watched me finish my last set which was kind of annoying but oh well, shit happens.

[burnsco]

31/03/10

squats: 215# x 5 x 3 (really killing my left shoulder and elbow)
press: 105# x 5 x 3 ( missed 2 reps, dont know whats going on)
power cleans: 135# x 3 x 5

My progress is starting to slow a bit here. I've missed reps on my press and bench the last two workouts. I've also been getting massive discomfort and pain from trying the low bar position.

I'm thinking of deloading a bit and working back up and just doing high bar.

[burnsco]

05/04/10

squats: 195# x 5 x 3
press: 100# x 5 x 3
power cleans: 140# x 3 x 5

Doing high bar squats now and deloaded all my lifts except the power clean. It's amazing how easy the workouts are when you are lower the weights. Need like 2 mins rest between every set. Only the power cleans were hard and I might need to raise my food intake again or start with 2.5lb increases. My shoulders are feeling WAY better with not doing the low bar now.

[burnsco]

7/4/10

squats: 205# x 5 x 3
bench: 140# x 5 x 3
deadlift: 220# x 5 x 1

[Mr.City]

Almost two plate time for the deadlift.

[burnsco]

yes, it is. pretty close to two wheels on the squat too, which I am more excited for as I love squats!

thinking of microloading on the power cleans soon too, my last workout was really iffy.

[burnsco]

Been going through some personal shit but am back at it now.

24/05/10

squats: 220# x 5 x 3
bench: 155# x 5 x 3
deadlift: 235# x 5 x 1

26/05/10

squats: 225# x 5 x 3
press: 115# x 5 x 3
power cleans: 137.5# x 3 x 5

Only lift I'm having trouble with is the press. I think I need to deload and microload for now on. I keep missing the last rep.

I now have a belt (that barely fits) and it's amazing how much more secure squats feel with it. The only problem is that it is pinching my belly fat when I get in the hole and leaving bruises.

[burnsco]

I'm also getting concerned with my gym. All the bars are of low quality and after doing power cleans it feels like the bar is going to fall apart. I've actually had one of the screws in the end of the bar come out after a set before. I've also noticed that the bigger cylinder thing that the weights go against moves back and forth on most of the bars, which would make the bar loaded unevenly.

I want a home gym!

[burnsco]

28/05/10

squats: 230# x 5 x 3
bench: 160# x 5 x 3
deadlift: 245# x 5 x 1

Things are moving along nicely for me now. Shoulder problem is going away and no lower back problems at all :)

[burnsco]

31/05/2010

squats: 235# x 5 x 3
press: 110# x 5 x 3 (deloaded a bit, gonna work back up at 2.5lb increases)
power cleans: 140 x 3 x 2
rows: 125# x 5 x 3

Well I've had it with power cleans. My gym has such shitty equipment that after a set or two of cleans the sleeve thingy starts to come loose and it's impossible to power clean anymore. So no more explosive movements, rows for now on! :(

[burnsco]

body weight is 210 up from 160.

getting a little chubby for sure, stretch marks everywhere too. anyone get them on their neck? not sure if I like it or not.

[Mr.City]

Nice job with the weight gain. If the stretch marks are happening, perhaps you should slow down. I would also recommend some vitamin E cream for the 'marks. You can get it at any Walgreens or CVS in the cosmetics department.

[Beltshumeltz]

For the press, until you get microplates, you could try:
3x5x110
then
3x6x110
then
3x5x115
(nevermind if you got the plates already)

[burnsco]

Nice job with the weight gain. If the stretch marks are happening, perhaps you should slow down. I would also recommend some vitamin E cream for the 'marks. You can get it at any Walgreens or CVS in the cosmetics department.

yeah I was thinking of slowing down, but I figured once I got to around this weight it would slow anyway. Doesn't seem to be though!

I will try the vitamin E, I was under the impression there isn't really anything you can do about stretch marks?

I have them REALLY bad on my legs, it looks horrible. Good thing I'm not a woman cause I'd freak!

[burnsco]

02/06/10

squats: 240# x 5 x 3
bench: 165# x 5 x 3
deadlift: 255# x 5 x 1

bad workout really. I injured my rib or something in the area on monday during squats. my belt dug in really hard and its been sore ever since. not sure what to do about it other then work through it.

not sleeping well from life stress too. :(

hope it goes away soon

[Beltshumeltz]

Oh! I was just getting ready to browse the forum for rib injuries from squatting too! From a thread on another forum, Rip was mentioned as saying something along the lines that it might be from taking too big a breath... I'm not sure as I read this real quick 10 minutes ago. But it might not be the belt.

http://www.sherdog.net/forums/f13/rib-injuries-while-squatting-1197462/

I have this pretty bad now too and I aggravated it today which is why I'm seeking online help for it. My left rib hurts. I wear an Inzer 13mm thick lever belt and I'm debating trimming the belt down to 3 inches (short torso maybe? I'm 5'8") or finding another solution...

[Beltshumeltz]

Was it on your left side? Here's another resource of people who injured their rib during leg presses or squats. And I don't think it was because of belts either, and another person mentioned breathing instead of a belt...

[burnsco]

yeah it was on my left side. I'm just going to work through it and hope it goes away relatively fast cause it hurts when I'm in the hole.

I think I had it too high up when I did it too, been putting it on lower ever since the injury.

[Beltshumeltz]

For the belt, I get the feeling my injury might have been due to the belt being too tight, and also being at the very limit of fitting me. I'm sucking it up too, I did some chin ups, ran to work, hurt like a bitch, but uh... I kinda like the feeling of being injured all over :P

How tight is your belt by the way? I think my problem is that I gained 5+ pounds and didn't adjust my belt accordingly since I got better at sucking my stomach in...

[burnsco]

wow, we're in the same boat for sure. my belt barely fits me. by the time it was shipped to me I went up 4 belt sizes so im at the last rung on the belt, or the second last. I think I hurt myself when I was on the second last which is now too tight for me.

[burnsco]

04/06/2010

squats: 245# x 5 x 3
press: 112.5# x 5 x 3
rows: 130# x 5 x 3

my rib is still hurting like hell but I thought of Mark and his attitude towards training so I just worked through it and killed all my sets! On my last set of squats I really felt the hip drive like I never have before. I hope I can reproduce that feeling next session.

[grizzlybuck]

Good job working through the pain, I've always heard that Squats cure/fix everything :D

[Beltshumeltz]

Cool, was it just pain from the already injured rib or from injuring it even more though? I'm now debating loosening up my belt vs trimming an inch off of it. Will have to ask my guild mate in WOW about it, he's a leather worker.

[burnsco]

Just one single rib injury from having my belt up too high.

[burnsco]

07/06/10

squats: 245# x 5 x 3 (repeated weight by accident)
bench: 165# x 3x1, 145x5,2 (failed, not sure why)
deadlift: 255# x 5 x 1 (repeated weight because of bad form last workout)

[burnsco]

04/06/2010

squats: 250# x 5 x 3 (rib hurt a lot, had to do sets of 3 and 2 to get all reps)
press: 115# x 5 x 3
rows: 135# x 5 x 3

going to reduce the weight and squat beltless until my rib heals, also going to order a new larger belt on friday.

[burnsco]

11/06/10

squats: 225# x 5 x 3 (reduced weight due to no belt)
bench: 155# x 5 x 3 (reduced weight due to stall, going to microload soon)
deadlift: 225# x 5 x 1 (reduced weight due to no belt)

My new belt is coming in a week or so. Can't freaking wait so I can go back to setting pr's every workout again.

[burnsco]

14/06/2010

squats: 225# x 5 x 3 (Easy as hell)
press: 117.5# x 5 x 3
rows: 140# x 5 x 3

going to move the weights back up without the belt for now, everything else coming along nicely.

bodyweight at 215 now.

[burnsco]

18/06/2010

squats: 235# x 5 x 3 (Easy as hell)
press: 120# x 5 x 3 (missed one rep on each set, not sure why)
power clean: 125x3x5

[burnsco]

21/06/10

squats: 240# x 5 x 3 (so easy with my new belt)
bench: 160# x 5 x 3 (had some trouble again, i think i need to microload )
deadlift: 225# x 5 x 1 (form trouble or something again, could only do two plates

[burnsco]

23/06/2010

squats: 245# x 5 x 3 (easy, I love squats)
press: 117# x 5 x 3 (somewhat easy, I'm doing 2lb increases on this now)
power clean: 135 x 3 x 5 (little hard)

[burnsco]

25/06/10

squats: 250# x 5 x 3
bench: 162# x 5 x 3
deadlift: 245# x 5 x 1

[burnsco]

28/06/2010

squats: 255# x 5 x 3
press: 120# x 4 x 3 (gonna repeat)
power clean: 137 x 3 x 5

It's strange because when I started my upper body was stronger then my lower and I dreaded squats and deads. Now it's the complete opposite, squats are cake for me while bench and press are soo hard.

maybe time to start chins and pullups

[burnsco]

29/06/10

squats: 260# x 5 x 3 (hard, knee slide a bit)
bench: 165# x 5 x 3 (barely got this)
deadlift: 255# x 5 x 1 (back rounded)

Thinking maybe it's start to change the program up as described in PP. So that I switch between PC and DL and add in chins and back extensions.

Been partying a little too much lately and not eating well, probably why this workout didn't go too well. Well I got the weights and all, but I'm a bit of a perfectionist and like to have perfect form if possible.

[burnsco]

01/07/2010

squats: 265 x 5 x 3
press: 120 x 4 x 3 (missed reps again, been stalled at this weight for weeks)
power clean: 137 x 3 x 5 (giving up on these, the bars are so fucked up at my gym :()
chins: 10 negative reps

im starting to get frustrated because squats are the ONLY lift I'm not having some sort of trouble with.

[burnsco]

04/07/10

squats: 270# x 5 x 3
bench: 166# x 5 x 3
deadlift: 255# x 3 x 1 (having trouble with deads again...not sure why)

My only lift I feel good about right now are squats. They just keep going up and up without any issues for a while now. Every other lift I keep stalling and/or failing on and it's quite annoying. I'm hoping the switch to chins/pullups will help. Might also do a quick deload on deads and press.

[burnsco]

07/07/10

squats: 275# x 5 x 3 (almost every rep was a grind, didn't sleep well last night)
press: 105# x 5 x 3 (all I could handle)
deadlift: 225# x 5 x 1 (all I could handle)

[mikeylikey]

Are you doing any assistance exercises for your press? It'd be interesting to see how/if that helps.

[burnsco]

12/07/10

squats: 285# x 5 x 3 (4 reps, 3 reps, 3 reps, didnt eat all weekend, drank too much)
press: 105# x 5 x 3
deadlift: 235# x 5 x 2

[burnsco]

19/07/10

squats: 255# x 5 x 2
bench: 155# x 5 x 3
back ext: 25lbs x 10 x 3
chins: 2,3,2,1,1

cutting weight for a few weeks, belly has gotten out of control.

[burnsco]

21/07/10

squat = 260 x 3 x 3
press = 115 x 3 x 3
deadlift = 225 x 3 x 2

eating almost pure protein all day now. trying to get rid of all this extra fat so that I can get back to linear progression.

it's actually really amazing me how I can get by on such little food. I've only lowered my work sets by 5% or so and I'm biking back and forth to the gym on next to nothing. when I get back to my progression I'm not going to worry so much about eating my ass off like before. I think I took it too far, or at least the fats and carbs a little too far lol

[burnsco]

23/07/10

squat = 245 x 5, 245 x 3
bench = 165 x 3 x 2
back ext = 10 x 2 (25 lbs)
chins = 3, 3, 3

weight down to 206 from 220 last week. gonna ramp the weights back up and get serious once I don't have serious love handles going anymore.

[burnsco]

27/07/10

squat = 245 x 3 x 3
press = 120 x 3 x 2
deadlift = 225 x 4 x 1