Back to SS and beyond

**NorthTexasBB** · 03-28-2011, 03:40 AM

Been sidelined since the end of november with a upperback injury as well as shoulder injury and just got the OK to start up again. Sucks I was making solid progress but it is what it is. I will be taking it nice and slow to ease my self back into the weight room and dont really expect to be hitting anything decent for about 12 weeks.

Also trying to drop some weight before summer so I'm not sure how my lifts will progress since I will also be doing cardio 3-5x a week.

Progression will be starting strength until the volume becomes to much which I will assume to be by around week 13-15. Then I will move into either 5x5 or 5/3/1.

Starting 1rm on 3/28/11

Squat - 215
Bench Press - 135
Deadlift - 225
Strict Press - 105

lowballed my numbers to allow more time before a potential stall and to test the waters on how my back and shoulder feel.

Defiantly will be making it a habit to focus on warming up and dynamic stretches both before and after my workouts since I believe my lack there of was the reason for my previous injury.

**MadDogMalesh** · 03-28-2011, 07:29 AM

Glad your back and Im basically in the same boat as you except my issues were with my knees and Im coming back a lot weaker as well, what used to be 60% squatting seems like a whole lot more now.

I enjoyed your original log; to mention I think Im still subbed, so I can't wait to see you progress.

**johnsonb90436** · 03-28-2011, 07:53 AM

in on some SS action

**NorthTexasBB** · 03-29-2011, 01:07 AM

thanks guys, glad to see you both again. Got my first session in about three hours when I get off work.

**NorthTexasBB** · 03-29-2011, 01:12 AM

Originally Posted by MadDogMalesh

Glad your back and Im basically in the same boat as you except my issues were with my knees and Im coming back a lot weaker as well, what used to be 60% squatting seems like a whole lot more now.

I enjoyed your original log; to mention I think Im still subbed, so I can't wait to see you progress.

ya man I have to say my shoulder issue came from the gym I started going to in november and the guy who prescibes the workouts had be doing oly lifts even though he wasnt a certified coach...so that didnt end well.

I ended up breaking ties with the gym because of it since the main reason I was attending was because of the environment and setting that his staff was knowledgable and would help me get into strongman. Though I did gain alot of knowledge from one of the powerlifters that worked out there so it wasnt all bad when I had to take my leave.

**johnsonb90436** · 03-29-2011, 07:20 AM

off topic, but how do you like texas? when i get my stuff together im thinking about visiting and maybe checking places out.

**NorthTexasBB** · 03-29-2011, 06:59 PM

Originally Posted by johnsonb90436

off topic, but how do you like texas? when i get my stuff together im thinking about visiting and maybe checking places out.

I love it, but I dont get out of state much so I could be bias towards it lol. From what I read however the last few years we have held our own during the economy problem, housing is very cheap for what you get and most careers pay a decent salary compared to the prices around here. I advise checking out north texas area (dallas/ft. worth) I love it, bout to head to San Antonio today got 5 days so I'll let u know what I think when I get back.

Todays Session went good, my strength felt pretty solid, but my conditioning I found out has suffered big time. No problems with my upper back and my shoulder at the moment felt solid.

Squats - 3x5 135
Bench - 3x5 95
Pullups - 3xfailure

**johnsonb90436** · 03-31-2011, 07:21 AM

i would really like to check out dallas. a band i want to see is playing there april 30th. i thought about going but other things will get in the way.

how are you increasing your weight? 5lbs per session or 10lbs per session

**NorthTexasBB** · 04-03-2011, 08:13 AM

Originally Posted by johnsonb90436

i would really like to check out dallas. a band i want to see is playing there april 30th. i thought about going but other things will get in the way.

how are you increasing your weight? 5lbs per session or 10lbs per session

Hey man, sorry for the lack of updates, been in san antonio with the gf on vacation. Bout to head back to dallas in a few so wanted to bump the thread. Since im starting so light I think I will be bumping the squats 10lbs per session until I find it harder to get through the 3x5 with only 3-5 minutes rest inbetween. Bench will only go up 5lbs per session along with strict press, deadlift I'm not sure I might stay at 15lb per week since it will eventually overtake the squat in the long run and I want to work on my form and keeping my core tight.

I officially start the program tomorrow since I was out of town all last week so I'm looking forward to it.

**NorthTexasBB** · 04-06-2011, 08:28 AM

Opps, guess I should update.

Monday:

Squat: 135 3x5
Press: 70 3x5
Lat Pulldowns: 3x6
DB Rows: 3x6

*Cant do a pullup so substituting these 2 movements until enough weight is lost or strength is gained.

**NorthTexasBB** · 04-06-2011, 08:41 AM

Wednesday April 6th, 2011

Squat: 145 3x5
Bench: 100 3x5
Lat Pulldowns: 3x8
DB Rows: 3x8

* Fridays I do deadlifts so I have the next 2 days off for recovery

**NorthTexasBB** · 04-08-2011, 10:27 PM

Friday April 8th, 2011

Squats: 3x5 155
Strict Press: 3x5 75
Deadlifts: 1x5 175

20 minutes cardio afterwards

Notes: Lifts were easy but will continue to move up and not rush things.

**johnsonb90436** · 04-09-2011, 08:14 AM

slow and steady

**NorthTexasBB** · 04-11-2011, 03:29 PM

Originally Posted by johnsonb90436

slow and steady

indeed! I'm really wanting to up the weight and fighting my self from doing it lol I know in the long run though doing it this way will yield better results.

Monday April 11, 2011

Squats: 3x5 165
Bench: 3x5 105
Cable Rows: 3x10
Lat pulldowns: 2x8

**NorthTexasBB** · 04-13-2011, 01:41 PM

Wednesday April 13th, 2011

Squats: 3x5 175
Strict Press: 3x5 80
Cable Rows: 3x6
Lat Pulldowns: 2x6

**NorthTexasBB** · 04-15-2011, 05:31 PM

I was surprised I was worn out after this workout. Took a nap about an hour after...felt good man.

Squat: 3x5 185
Bench: 3x5 110
Deadlift: 1x5 195

**NorthTexasBB** · 04-20-2011, 11:27 AM

Monday April 18th

Squat: 3x5 195
Press: 3x5 85

**NorthTexasBB** · 04-20-2011, 11:28 AM

Wednesday April 20th, 2011

Squat: 3x5 205
bench: 3x5 115

**NorthTexasBB** · 04-25-2011, 12:04 PM

lack of updates due to new work schedule, got me doing 3 12 hour shifts so I had to figure out a way to get my workouts in and now I'm switching to 4 days because my Prowler just came today and im stoked to get out and give it a go. SS is good but I felt as though the lack of other movements was leaving me with some imbalances mainly my chest and back as they are my biggest weaknesses so im going to try and address those issues with this new schedule.

Basically I'll be doing 4 days on and 3 days off for the days that I work 10-10 going to give this routine a go and see how I like it so I can get outside and give the prowler some miles.

Monday: Bench(heavy)/Shoulders (light)
Tuesday: Squats/Back
Wednesday: Press (heavy)/Chest (light)
Thurs: Deadlifts/back

Hopefully this schedule and working chest/shoulders/back twice a week will help bring up my imbalanced strength while also allowing me to progress pretty quick on my squats and deadlifts.

**NorthTexasBB** · 04-25-2011, 02:09 PM

April 25th, 2011

Bench

95x10
95x10
115x5
120x5
120x5
120x5

Seated DB Shoulder Press

3x8 30

Cable Side Raises: 3x8 30
Bent Over Cable raises: 3x8 30

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