zerkai
03-08-2011, 03:29 PM
Background:
*5'6 (Hopefully it's true that I get til the age of 25 to stop growing-- height wise)
*June '10 to Sept '10, I did P90X (cheapest workout solution at the time). Was also, 140lbs (63.5kg)
*Continued doing P90X for a month, joined the gym Oct '10.
*From Oct '10 til the end of Dec '10, followed a Upper/Lower body 4-day split.
*Half-way through Dec '10, switched to muscle isolation workouts for a month (garbage)!
*Jan '11, followed "all_pro's A simple routine for a month"
-MAXES PRIOR to starting all_pro (only exercises that matter for this SS-log):
Squats (ATG) - 185lbs (84kg)
Bench Press - 225lbs (102kg)
Overhead Barbell Press - 145lbs (66kg)
3-8-11: 150lbs!
*Feb 15, 2011 - First day of SS
-STARTING WEIGHTS +WEIGHT INCREMENTS:
Squat - 145lbs +10
Bench Press - 165lbs +5
Deadlift - 135lbs +20
Press - 95lbs +5
Pendlay Rows (Power clean replacement) - 135lbs +5
================================================== ================
#) The number indicates what DAY/SESSION I'm on. i.e. 1) means Day 1 or Session 1.
SQUATS! ASS TO GRASS!
1) 145 5/5/5
2) 155 5/5/5
3) 165 5/5/5
4) 175 5/5/5
5) 180 5/5/5 - Decreased weight increment from 10 to 5*
6) 185 5/5/5
7) 190 5/5/5
8) 195 5/5/5
9) 200 5/5/5
10) 205 5/5/5
11) TBD
12) TBD
BENCH PRESS!
1) 165 5/5/5
3) 170 5/5/5
5) 175 5/5/5
7) 180 5/5/5
9) 185 5/5/5
11) TBD
DEADLIFT!
1) 135 1X5
3) 155 1X5
5) 175 1X5
7) 195 1X5
9) 215 1X5 - Decreasing weight increment from 20 to 10 starting next workout.*
11) TBD
PRESS!
2) 95 5/5/5
4) 100 5/5/5
6) 105 5/5/5
8) 110 5/5/5
10) 115 5/5/5 - I'm surprised I pulled this one off :D
12) TBD
PENDLAY ROWS/POWER CLEANS!
2) 135 5/5/5 - Rows
4) 95 3/3/3 - Power Cleans
6) 140 5/5/5 - Back to Rows, lol...
8) 145 5/5/5 - Fully decided to go back to Cleans and stick with it! (Next time)
10) 105 5/5/5 - Feels light, but hoping to take advantage of the gradual weight increments to work on form.
12) TBD
*Reasons for the weights decreasing is from reading that adding smaller weights each time would be better than having heavier increments and stalling sooner. 5lb is currently the minimum I can increase until I get my hands on micro-weights, soon enough my Deadlifts will be decreased to 5lbs as well.
Attached below is an excel spreadsheet I found somewhere on the internet, quite useful.
*5'6 (Hopefully it's true that I get til the age of 25 to stop growing-- height wise)
*June '10 to Sept '10, I did P90X (cheapest workout solution at the time). Was also, 140lbs (63.5kg)
*Continued doing P90X for a month, joined the gym Oct '10.
*From Oct '10 til the end of Dec '10, followed a Upper/Lower body 4-day split.
*Half-way through Dec '10, switched to muscle isolation workouts for a month (garbage)!
*Jan '11, followed "all_pro's A simple routine for a month"
-MAXES PRIOR to starting all_pro (only exercises that matter for this SS-log):
Squats (ATG) - 185lbs (84kg)
Bench Press - 225lbs (102kg)
Overhead Barbell Press - 145lbs (66kg)
3-8-11: 150lbs!
*Feb 15, 2011 - First day of SS
-STARTING WEIGHTS +WEIGHT INCREMENTS:
Squat - 145lbs +10
Bench Press - 165lbs +5
Deadlift - 135lbs +20
Press - 95lbs +5
Pendlay Rows (Power clean replacement) - 135lbs +5
================================================== ================
#) The number indicates what DAY/SESSION I'm on. i.e. 1) means Day 1 or Session 1.
SQUATS! ASS TO GRASS!
1) 145 5/5/5
2) 155 5/5/5
3) 165 5/5/5
4) 175 5/5/5
5) 180 5/5/5 - Decreased weight increment from 10 to 5*
6) 185 5/5/5
7) 190 5/5/5
8) 195 5/5/5
9) 200 5/5/5
10) 205 5/5/5
11) TBD
12) TBD
BENCH PRESS!
1) 165 5/5/5
3) 170 5/5/5
5) 175 5/5/5
7) 180 5/5/5
9) 185 5/5/5
11) TBD
DEADLIFT!
1) 135 1X5
3) 155 1X5
5) 175 1X5
7) 195 1X5
9) 215 1X5 - Decreasing weight increment from 20 to 10 starting next workout.*
11) TBD
PRESS!
2) 95 5/5/5
4) 100 5/5/5
6) 105 5/5/5
8) 110 5/5/5
10) 115 5/5/5 - I'm surprised I pulled this one off :D
12) TBD
PENDLAY ROWS/POWER CLEANS!
2) 135 5/5/5 - Rows
4) 95 3/3/3 - Power Cleans
6) 140 5/5/5 - Back to Rows, lol...
8) 145 5/5/5 - Fully decided to go back to Cleans and stick with it! (Next time)
10) 105 5/5/5 - Feels light, but hoping to take advantage of the gradual weight increments to work on form.
12) TBD
*Reasons for the weights decreasing is from reading that adding smaller weights each time would be better than having heavier increments and stalling sooner. 5lb is currently the minimum I can increase until I get my hands on micro-weights, soon enough my Deadlifts will be decreased to 5lbs as well.
Attached below is an excel spreadsheet I found somewhere on the internet, quite useful.