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I'm asking myself now, "do I really need to deload?", because I think my plateau was caused by insufficient sleep (is 6hours/day enough?) and a not so good diet.

Week 5, Day 2


Workout B (3x5)

Squats (205 lbs)
Military Press (80 lbs)
Bent-over-row (90 lbs)

Thanks Man! and yeah, I'll probably start deloading on my squats and maybe on my military press. All other lifts are still manageable.

Week 5, Day 1


Workout A

Squats 205 lbs x 3x5
Bench 105 lbs x 1x5, 95 lbs 1x10 and 1x7


- I would say that I reached my max on squat.

Week 4, Day 3


Workout B (3x5)

Squats (195 lbs)
Military Press (80 lbs)
Bent-over-row (80lbs)

Week 4, Day 2


Workout A (3x5)

Squats (185 lbs)
Deadlift (165 lbs)
Bench (95 lbs)

Week 4, Day 1


Workout B (3x5)

Squats (182.5 lbs)
Military Press (83.5lbs 1x3F, 78lbs 2x5)
Bent-over-row (83.5 lbs)

Week 3, Day 3


Workout A (3x5)

Squats (177 lbs)
Deadlift (155 lbs) ( I did deadlifts first because after squatting, all benches are occupied so to not waste time I opted to do deads first)...

Week 3, Day 2


Workout B (3x5)

Squats (165 lbs)
Military Press (75 lbs)
Bent-over-row (75lbs)

Week 3, Day 1


Workout A (3x5)

Squats (155 lbs)
Bench (85 lbs)
Deadlift (145 lbs)

Week 2, Day 3


Workout B (3x5)

Squats (150 lbs)
Military Press (70 lbs)
Bent-over-row (70 lbs)

Week 2 (Day 2)


Workout A (3x5)

Squats (144 lbs)
Bench (83 lbs)
Deadlift (133 lbs)

Again, I was only able to get 5 hours of sleep. I guess the sleep/rest part is my biggest enemy in this SS workout.

Any suggestions on helping me improve on this?

Week 2

Workout B (3x5)

Squats (135 lbs)
Military Press (65lbs)
Bent-over-row (60lbs)


- I got a little scared to add 10 lbs on my squat today, and believe me, I'm kicking myself right now...

I wouldn't suggest the increase in deadlift poundage. I would recommend to stay with the 10lb/workout sessions to avoid stalling early and to be able to stay longer.

Patience is a virtue my...

8/19/11

Workout A (3x5)

Squats (133 lbs)
Bench (78 lbs)
Deadlift (122 lbs)


- I think deadlift might get a little behind squats because I give the same poundage increase for both of them...

8/17/11

Workout B (3x5)
Squats (122 lbs)
Military Press (56 lbs)
Bent-over-row (56 lbs)


- Again, 60 sec rest per set.
- Right shoulder was sore today, because I tried bent-over-row with...

I just tought that would put alot of stress on your shoulders. Personally for strength, I prefer one heavy exercise (Heavy OHP 3x5) and that's it.
But hey, I guess different people respond to...

isn't your shoulder day a bit overkill? 3 different types of overhead presses is a bit too much. :/

8/16/11

Diet today was horrible. I pigged-out late in the evening because my cousins from hong kong came by for a visit and we had a little celebration. Tomorrow's my second day of this SS...