Kilua's Training Log: 1k Or Bust Edition

[kilua.]

After taking a little time off to end the semester and start summer break, I'm finally ready to head back to the gym and start lifting some serious weight.

Purpose:
Keep me consistent and motivated, track my progress in an organized fashion.

Background:
Throughout highschool and freshman year college I've been consistently ~135 and weak. Tried working out throughout most of highschool and although I was semi-serious in the gym I had no idea what I was doing and got pretty much nowhere.

For the past 3-4 months [prior to my short break], I've been running SS with good results. I was originally considering a cut, but after re-evaluating my situation I have decided to continue my bulk.

I plan on continuing SS [slightly modified] for the time being, later on transitioning to the Advanced Novice version. When linear gains dry up I will eventually move on to either TM or 5x5. I will continue with this bulk until I hit 1k in the big 3, my gains come to a complete halt, or I get so fat that I can't see my own dick.

Goals:
1k total squat/bench/dead
Skip 0 training days
Strict form in all lifts
Learn proper pc form, implement into program
Add muscle mass
Maintain decent bf%

Current Stats:
Height - 5'6
Weight - ~160
Bodyfat - 23% (accodording to scale, I think it's high)

PRs:
Squat - 280x5
Bench - 170x5
Dead - 335x5
Press - 120x5
PC - N/A

Diet/Supplements:
Diet won't be too strict, but I will try to keep it clean for the most part. My main concerns will be eating enough calories to gain about 1lb a week and consuming atleast 1g/lbm in protein.

Only supplements are whey protein, multivitamin, and fish oil.

[kilua.]

[Actually started Friday]

Friday, May 21

Starting off light, hopefully gonna bust thru PRs in a few weeks.

Morning Weigh-In: 160.2

Squat
45 - 2x5
90 - 1x5
135 - 1x3
180 - 1x2
225 - 3x5 [good depth, continue as planned](+10)

Bench
45 - 2x5
65 - 1x5
90 - 1x3
120 - 1x2
135 - 3x5 [slight shoulder pain, stretch](+5)

Dead
110 - 2x5
165 - 1x3
235 - 1x2
280 - 1x5 [alt grip, lup](+10)

Dips
BW+45 - 2x8 [](+2.5)


Monday, May 24

DOMS over the weekend, first time in a long time.. actually felt kinda good. Diet was pretty bad, expecting slight water retention.

Morning Weigh-In: 161.4

Squat
45 - 2x5
90 - 1x5
140 - 1x3
185 - 1x2
235 - 3x5 [slight DOMS, did not affect](+10)

Press
45 - 2x5
50 - 1x5
65 - 1x3
80 - 1x2
95 - 3x5 [stay tight](+5)

Chinups
Bw+0 - 7,6,4 [deadhang, added negative](+0, add reps)

[kilua.]

Wednesday, May 26

Morning Weigh-In: 159.8

Squat
45 - 2x5
95 - 1x5
145 - 1x3
195 - 1x2
245 - 3x5 [bar speed good](+10)

Bench
45 - 2x5
70 - 1x5
95 - 1x3
125 - 1x2
140 - 3x5 [no pain,touch chest](+5)

Dead
115 - 2x5
170 - 1x3
245 - 1x2
290 - 1x5 [alt grip, rup](+10)

Dips
BW+47.5 - 2x8 [](+2.5)

Definitely need to eat more.. weight needs to be going in the other direction. Squats felt pretty good, after adding this next 10 I might drop down to 5 lbs per session. Did some light shoulder work which helped with preventing the pain this week. Deads and dips felt good, just gonna keep adding weight as planned til I near my current PRs.

[kilua.]

Friday, May 28

Morning Weigh-In: 160.6

Squat
45 - 2x5
100 - 1x5
150 - 1x3
200 - 1x2
255 - 3x5 [FORM!!](+5)

Press
45 - 2x5
55 - 1x5
70 - 1x3
85 - 1x2
100 - 3x5 [slow?](+5)

Pullups
Bw+0 - 5,4,3 [deadhang, ZZZ](+0, add reps)

Ugh. Todays workout was shite. Bad insomnia thursday night, worked out on 0 sleep. Didn't wanna miss the workout because I'm heading back to hometown for the weekend and I probably wouldn't have been able to make it up. Bad idea.

Squats felt okay for the first few sets, wasn't too heavy but towards the end my form slipped up a little. Lost concentration and my knee slightly buckled, causing a little pain in the left groin/leg area. Fixed immediately and the pain pretty much went away. Next time I'm only gonna add 5 lbs and really concentrate on form before I start approaching PR territory.

Press is where I think the lack of sleep really effected me the most. Bar speed slowed down a bit, and the weight felt kind of heavy.. hoping it's just an off day in the gym so i'll add 5 lbs again next time.

Pullups felt weak today but now I'm really focusing on starting each rep from a true dead hang position, really hitting the lats. Before, I guess I was stopping just short and it made the reps a little bit easier. Added slow negative after final set.

Hopefully I can get some good rest before mondays workout.


Note to self: Do NOT work out on 0 sleep.

[kilua.]

Tuesday, June 1st

Morning Weigh-In: ???

Squat
45 - 2x5
100 - 1x5
155 - 1x3
205 - 1x2
260 - 3x5 [](+5)

Bench
45 - 2x5
70 - 1x5
100 - 1x3
130 - 1x2
145 - 3x5 [](+5)

Dead
135 - 2x5
190 - 1x3
250 - 1x2
300 - 1x5 [alt grip, rup](+10)

Dips
BW+0 - 20,14,10,12 [+reps]

Gym closed monday. Long weekend. Bad diet/rest. Need sleep now.

[kilua.]

Thursday, June 3rd

Morning Weigh-In: ???

Squat
45 - 2x5
105 - 1x5
155 - 1x3
210 - 1x2
265 - 3x5 [](+5)

Press
45 - 2x5
55 - 1x5
70 - 1x3
85 - 1x2
105 - 3x5 [slow..rest/diet??](+2.5)

Chinups
Bw+0 - 7,4,3 [deadhang, rest/diet??](+0, add reps)

Powercleans
45 - ?x1 [work on form](+0)

Still back in hometown, staying longer than originally planned. Working out on a 1 week free pass, so lately workouts have been spotty at best. Since coming back, diet's consisted primarily of fast food, beer, and liquor. Got back into cigs and some other not so good things. Probably gained a bit of fat, and lifting has sufferred a bit :/ Still trying my best to stay consistent/motivated.

Squat felt good, I fully expect to bust past 280 in a few weeks pretty easily. Haven't really stalled on it yet so hopefully I can ride the progression all the way past 3 plates. Only problem was that I was a little more winded inbetween sets. Need to stop smoking cigs.

Press. Freakin press. I love it, but I really freakin hate it. Bar speed slow again, lowering jumps to +2.5 lbs. I hope it's just due to bad diet/rest.

Chinups suffered a bit.. I'm pretty sure it's due to me gaining a bit of weight or just the fact I'm not lifting under optimal conditions. The first set felt good but afterwards I just felt extremely worn.

One upside is that I'm starting to learn PC form. Met this cute girl at the gym doing oly lifts, which really surprised me. She offered to show me how to clean so after my workout I threw in a couple singles with just the bar. Still needs a little work but hopefully soon I can start running the real SS with chins as a supplementary lift.

[kilua.]

Saturday, June 5th

Morning Weigh-In: ???

Squat
45 - 2x5
105 - 1x5
160 - 1x3
215 - 1x2
270 - 3x5 [](+5)

Bench
45 - 2x5
75 - 1x5
105 - 1x3
135 - 1x2
150 - 3x5 [pause](+5)

Dead
135 - 2x5
195 - 1x3
260 - 1x2
310 - 1x5 [alt grip, lup](+10)

Dips
BW+0 - 20,20,15,12 [+reps]

Squats starting to feel a bit heavy but nothing too bad yet.

Bench felt good, really focused on form and briefly paused the weight on my chest to prevent any use of momentum or bouncing or anything. Gonna add 5# maybe 1 or 2 more times before microloading 2.5#

Deadlifts felt good as well, but I hate having to use octagonal plates instead of bumpers. Can't just drop the bar after each rep, and mid set the bar tends to roll into my shins causing slight pain/bruising. Forgot to switch grip last week, need to remember from now on. Still deciding whether I should stick with +10# next time or lower it to +5#. Gonna stick with 10 but we'll see how I feel next workout.

Dips are improving. This time I timed the rest and had 2 minutes inbetween sets. Will add weight at 4x20 @ bw.

This week I'm gonna return to M/W/F. Memorial day kind of messed up my workouts, but I'm pretty sure having 1 less rest day won't affect things much. Looking forward to a squat PR next friday!

[kilua.]

Monday, June 7th

Morning Weigh-In: ???

Squat
45 - 2x5
110 - 1x5
160 - 1x3
220 - 1x2
275 - 3x5 [](+5)

Press
45 - 2x5
55 - 1x5
70 - 1x3
85 - 1x2
107.5 - 3x5 [](+2.5)

Chinups
Bw+0 - 8,5,5 [deadhang, rest/diet??](+0, add reps)

Powercleans
45 - ?x1 [work on form](+0)

Just a quick update, need some sleeeeeep.

Hopefully I'm gaining weight.. haven't been able to keep track lately but I am making sure to eat a lot.

Squats felt good, press felt hard but manageable, accidentally did chinups again today, continued to practice pc form with just the bar. Goin back to the gym tomorrow with a friend from my schools powerlifting team who should be able critique/fine tune my form so I can hopefully add them this or next week.

[kilua.]

Wednesday, June 9th

Morning Weigh-In: ???

Squat
45 - 2x5
110 - 1x5
165 - 1x3
220 - 1x2
280 - 3x5 [](+5)

Bench
45 - 2x5
75 - 1x5
105 - 1x3
135 - 1x2
155 - 3x5 [pause](+5?)

Dead
135 - 2x5
195 - 1x3
260 - 1x2
320 - 1x5 [alt grip, rup](+5)

Dips
BW+0 - 20,20,15,15 [+reps]

---

Friday, June 11th

Morning Weigh-In: ???

Squat
45 - 2x5
110 - 1x5
170 - 1x3
225 - 1x2
285 - 3x5 [PR!!](+5)

Press
45 - 2x5
55 - 1x5
75 - 1x3
95 - 1x2
110 - 3x5 [heavy..](+2.5)

Chinups
Bw+0 - 8,6,5 [deadhang](+0, add reps)

Powercleans
45 - ?x1 [form](+0)

Just a quick double update, in a bit of a hurry.

PR on squats! Everything is starting to get really really heavy.. diet has been shit lately. Instead of milk my new staple is beer. Summer.

2 minutes rest b/w dips. Lowering progression on deads to 5# and might start microloading bench.

[kilua.]

Monday, June 14th

Morning Weigh-In: ???

Squat
45 - 2x5
115 - 1x5
170 - 1x3
230 - 1x2
290 - 3x5 [PR!!](+5)

Bench
45 - 2x5
80 - 1x5
110 - 1x3
140 - 1x2
160 - 3x5 [heavy, milkmilk](+2.5?)

Dead
135 - 2x5
200 - 1x3
265 - 1x2
325 - 1x4.5, 1x1 [alt grip, lup, need chalk](+5)

Dips
BW+0 - 20,20,15,12 [slight regression?](+reps)

Worked out with 2 friends who really claim to be dedicated to working out this summer (one of which started SS with me back at uni, was never consistent, barely gained weight, and quit after less than 2 months). Started them off on SS and hopefully they'll see some good results. Definitely making sure they do it the right way this time.

Squats felt heavy heavy heavy.. but a lot of it is mental I think. I usually feel a little nervous walking up to the bar when instead I SHOULD have a 0%-chance-of-failure attitude. Need to work on that.

Bench felt a little heavy. Depending on how I feel, probably gonna start microloading to make the most of linear gains. I will start chugging more milk though as well, one of the key ingredients that's been missing from my diet recently.

Deadlift, my grip slipped on my last rep, so I went ahead and did another rep after a couple of seconds to reset everything. Old gym had chalk available for everyone to use. Luckily, I just found out my new gym also allows chalk so I'll probably hit up Academy and grab some before my next workout.

Dips, idk what it is. Maybe I'm gaining more weight then I think. Maybe it was just an off day. In any case, I really need to get a scale.

Stuff is starting to get hard so I may transition into advanced novice pretty soon. REALLY need to fix diet/rest situation, but. But.

[kilua.]

Wednesday, June 16th

Morning Weigh-In: ???

Squat
45 - 2x5
115 - 1x5
175 - 1x3
235 - 1x2
295 - 3x5 [PR!!](+5)

Press
45 - 2x5
55 - 1x5
75 - 1x3
100 - 1x2
112.5 - 3x5 [heavyy](+2.5)

Chinups
Bw+0 - 8,6,6 [deadhang](+0, add reps)

Powercleans
45 - 0x0 [](+0)
---

Friday, June 18th

Morning Weigh-In: ???

Squat
45 - 2x5
120 - 1x5
180 - 1x3
240 - 1x2
300 - 3x5 [PR!!](+5)

Bench
45 - 2x5
80 - 1x5
110 - 1x3
145 - 1x2
162.5 - 3x5 [](+2.5)

Dead
135 - 2x5
200 - 1x3
265 - 1x2
330 - 1x5 [alt grip, lup](+5)

Dips
BW+0 - 20,20,16,14 [+reps]


Another quick double update, haven't really had much time lately but I still haven't missed a workout. Just started my new summer job and there's just a bunch of shizz goin on right now.

Double PR on squats! Hopefully I can ride the progression to atleast 3 plates.. but the weight is starting to get 'holy sh!t what am I thinkin' heavy. Also getting close to PR territory in some of my other lifts.

Diet has been still been terrible. Rest comes and goes whenever It pleases. Also, no idea if I'm gaining or losing weight.