Rasse226's SS Log

[rasse226]

So basicly here is my SS log. Just so yall know i have some **** ****ed up in my back so i have been starting really light on deads and squats. And i do military press because i love the exercise and i cant do PC's in my gym

Workout B

Squat

Warmup sets:
12x20kg
5x40kg
3x60kg
1x70kg

Working sets:
5x80kg
5x80kg
5x80kg


Military press

Warmup sets:
10x20kg
5x30kg

Working sets:
PR
5x40kg
5x40kg
5x40kg

BB Rows

Warmup sets:
15x20kg
5x40kg
3x55kg

Working sets:
PR
5x65kg
5x65kg
5x65kg

[rasse226]

Workout A

Squat

Warmup sets:
12x20kg
5x40kg
5x55kg
3x70

Working sets:
5x80kg
5x80kg
5x80kg
Squats felt very easy today

Bench press

Warmup sets:
12x20kg
5x40kg
5x55kg
3x65kg

Working sets:
5x75kg
5x75kg
5x75kg
Bench felt also very easy toady...

Deadlift

Warmup sets:
5x70kg

Working sets:
5x90
5x90

[rasse226]

Workout B

Squat

Warmup sets:
10x20kg
5x40kg
5x55kg
3x70kg

Working sets:
5x80kg
5x80kg
5x80kg

Military press

Warmup sets:
10x20kg
5x30kg

Working sets:
5x40kg
5x40kg
5x40kg Easy!

BB Rows

Warmup sets:
10x20kg
5x40kg
3x55kg

Working sets:
5x65kg
5x65kg
5x65kg Easy!!

[rasse226]

Workout A

Squat

Warmup sets:
12x20kg
5x40kg
3x50kg
1x60kg
1x70kg

Working sets
5x85kg
5x85kg
5x85kg Squat is coming along nicely.

Bench

Warmup sets:
12x20kg
5x40kg
3x50kg
1x60kg
1x70kg

Working sets:
5x77.5kg
5x77.5kg
5x77.5kg Felt very strong on bench today!

Deadlift

Warmup sets:
12x20kg
5x50kg
3x70kg
1x80kg

Working sets:
5x95kg

[rasse226]

Workout B

Squat

Warmup sets:
10x20kg
5x40kg
5x50kg
3x60kg
3x70kg

Working sets:
5x85kg
5x85kg
5x85kg

Military press

Warmup sets:
10x20kg
5x30kg

Working sets:
5x42.5
5x42.5
5x42.5

BB Rows

Warmup sets:
10x20kg
5x40kg
3x50kg
3x60kg

Working sets:
5x67.5kg
5x67.5kg
5x67.5kg

And then i enden the workout with doing some external rotations with dumbells. I started to feel some pressure in my shoulder while doing MP. So i figured i maybe should start doing some prehab exercises. I was VERY tired today but it didnt affect my workout too much.

[nainchik]

Try shoulder dislocations prior to WO, the really help loosen those shoulders up and prevent damage

[rasse226]

Try shoulder dislocations prior to WO, the really help loosen those shoulders up and prevent damage

I am actually doing those on the days when my chest isnt sore. I have tried a couple times to do them with sore chest but that impossible. Have you had any benefits from doing them?

[nainchik]

I am actually doing those on the days when my chest isnt sore. I have tried a couple times to do them with sore chest but that impossible. Have you had any benefits from doing them?

I do them every time with my warm-up drills, shoulders feel more comfortable through whole ROM both on pressing and pulling, and i don't get badly sore shoulders any more, also clicking and popping sounds became much rare
I do RC exercises though after my WO.

[rasse226]

I do them every time with my warm-up drills, shoulders feel more comfortable through whole ROM both on pressing and pulling, and i don't get badly sore shoulders any more, also clicking and popping sounds became much rare
I do RC exercises though after my WO.

I have done them after my workout, so maybe try doing them before workout

[rasse226]

Workout A

Squat

Warmup sets:
10x20kg
5x40kg
5x50kg
3x60kg
1x70kg

Working sets:
5x85kg
5x85kg
5x85kg

Bench

Warmup sets:
10x20kg
5x40kg
3x50kg
1x60kg
1x70kg

Working sets:
5x77.5kg
5x77.5kg
5x77.5kg

Deadlift

Warmup sets:
10x20kg
5x50kg
5x60kg
3x70kg
1x80kg
1x90kg

Working sets:
5x95kg

Today was a really good day, everything felt pretty light. Really looking forward to next week!

[rasse226]

Workout B

Squat

Warmup sets:
12x20kg
5x40kg
5x50kg
3x60kg
1x70kg
1x80kg

Working sets:
5x90kg
5x90kg
5x90kg

Military press

Warmup sets:
5x20kg
5x30kg
1x35kg

Working sets:
5x45kg
5x45kg
5x45kg

BB Rows

Warmup sets:
8x20kg
5x40kg
3x50kg
1x60kg

Working sets:
5x70kg
5x70kg
5x70kg

Today everything started to feel heavy maybe i wasnt 100% hydrated. But everything is coming along nicely. Already put 20kg on my squat.

What do you think about my warmup sets? Am i doing too many?

[nainchik]

What do you think about my warmup sets? Am i doing too many?

Looks like it, here's a quote from Starting Strength book, hope this helps:

As a general rule, it is best to start with an empty bar (45 lbs.), determine the work set or sets, and then divide the difference between them into even increments. Most people will need to select three to five warmup sets, depending on the work set weight; extremely heavy weights may require more increments to get warm so that the jumps are not too big. If additional warmup is desirable (as with acold room, older trainees, or injured lifters) multiple resets can be done with the empty bar and the lighter sets. This provides the benefits of the warmup without the fatigue of too much work at heavier weight before the work sets. As the warmups progress from the empty bar up through heavier weights, the time between
the sets should increase a little. As a general rule, the time between sets should be sufficient to recover from the previous set, so that fatigue from the prior set does not limit the one about to be done. The heavier the set, the longer the break should be. This type of training requires that all of the reps of each work set be completed, since the program is based on lifting more weight each workout, not completing each workout faster. A strength program is designed to make people stronger, i.e. able to exert more force and lift more weight. Some training programs used in bodybuilding rely on the fatigue produced by short breaks between sets, and these programs specifically increase muscular endurance. Although endurance increases as a function of increased strength, it is not a parameter specifically targeted by this program at the novice level. More benefit can be obtained by lifting heavier weights, through efficient timing of sets to allow for recovery, than by trying to decrease the time between the sets and thereby allowing fatigue to limit the ability to exert maximum force.

[rasse226]

I think i cut out the 5x50kg, that is kind of pointless anyway. Thanks for the reply...

[rasse226]

Workout A

Squat

Warmup sets:
10x20kg
5x40kg
3x60kg
1x70kg
1x80kg

Working sets:
5x90kg
5x90kg
5x90kg Easy!+ very good depth

Bench

Warmup sets:
10x20kg
5x40kg
1x60kg
1x70kg

Working sets:
5x80kg
5x80kg
5x80kg Easy!

Deadlift

Warmup sets:
8x50kg
3x60kg
1x70kg
1x80kg
1x90kg

Working sets:
5x100kg Easy, tho i was distracted by some gyus at the gym so my form wasnt 100%. But overall good workout!

[rasse226]

Workout B

Squat

Warmup sets:
12x20kg
5x40kg
3x60kg
1x70kg
1x80kg

Working sets:
5x90kg
5x90kg
5x90kg Easy!

Military press:

Warmup sets:
8x20kg
4x30kg
1x40kg

Working sets:
5x45kg
5x45kg
5x45kg Easy!

BB Rows

Warmup sets:
10x20kg
5x40kg
3x50kg
1x60kg

Working sets:
5x70kg
5x70kg
5x70kg

I think I started a little too high on the rows because everything else is going up very nicely but the rows. The military press was great today. I watched Mark rippetoe teaching the press the other day and he´s teq really helpt me. Before i had a little too wide grip so today i had a 2" narrower grip and that had a BIG difference! So awsome workout today!

[rasse226]

Workout A

Squat

Warmup sets:
10x20kg
5x40kg
3x60kg
1x70kg
1x80kg

Working sets:
5x95kg
5x95kg
5x95kg

Bench press

Warmup sets:
10x20kg
5x40kg
3x50kg
1x60kg
1x70kg

Working sets:
5x82.5kg
5x82.5kg
5x82.5kg Easy!

Deadlift

Warmup sets:
5x50kg
3x60kg
1x70kg
1x80kg
1x90kg

Working sets:
5x105kg Easy!

[rasse226]

Workout B

Squat

Warmup sets:
10x20kg
5x40kg
5x50kg
3x60kg
1x70kg
1x80kg

Working sets:
5x95kg
5x95kg
5x95kg

Military press

Warmup sets:
8x20kg
5x30kg
1x40kg

Working sets:
5x47.5kg
5x47.5kg
5x47.5kg PR

BB Rows

Warmup sets:
10x20kg
5x40kg
3x50kg
1x60kg

Working sets:
5x70kg
5x70kg
5x70kg

Today when squatting just to make sure i would hit paralell every time i put a box under me. I think this will really help me. I never want to squat high, because i have seen about 5 other people to squat at my and they have all squatted high as fuaark. Any thoughts about this? Does any1 else this method

[nainchik]

As far as i know, you are not supposed to box squat on SS because it's a more advanced technique. You'd better off be doing some videos of you doing squats and putting them here for a form check

[Jkillas]

Hey I'm also doing SS! How has your lifts progressed?
Mine went from 95lbs Bench to 155 lbs
Deadlifts from 165lbs to 230 lbs
Squats from 185 to 240 lbs

This is in around 4 weeks.

[rasse226]

As far as i know, you are not supposed to box squat on SS because it's a more advanced technique. You'd better off be doing some videos of you doing squats and putting them here for a form check

Its not box squats, i just squat to a box. I dont even put any weight on the box

[rasse226]

Hey I'm also doing SS! How has your lifts progressed?
Mine went from 95lbs Bench to 155 lbs
Deadlifts from 165lbs to 230 lbs
Squats from 185 to 240 lbs

This is in around 4 weeks.

Ive been on SS for 5 weeks now and i started low on squat and deadlift due to a back injury.

Here is my stats:

Bench: 154lb --->181lb
Press:77lb --->105lb
Deadlift:176lb --->231lb
Squat:154lb --->209lb
Everything is still going up nicely
And theese are not 1RM, its the weights i use in my sets

Are you going to paralell in squats? Your squat/dl ratio is a little high

[nainchik]

Its not box squats, i just squat to a box. I dont even put any weight on the box

Might be alright then, but still a video will be good I personally try to hit a little bit lower than parallel (but usually fail ), i have some videos uploaded today for a form check in my log, you can watch if you like.

[rasse226]

Might be alright then, but still a video will be good I personally try to hit a little bit lower than parallel (but usually fail ), i have some videos uploaded today for a form check in my log, you can watch if you like.

Watched the videos. And i can post a video tomorrow

[nainchik]

Watched the videos. And i can post a video tomorrow

That would be nice! You can post it in the exercise or PL section also.

[rasse226]

Workout A

Squat

Warmup sets:
12x20kg
5x40kg
5x50kg
3x60kg
2x70kg
1x80kg

Working sets:
5x95kg
5x95kg
5x95kg

Bench press

Warmup sets:
10x20kg
5x40kg
5x50kg
3x60kg
1x70kg

Working sets:
5x82.5kg
5x82.5kg
5x82.5kg

Deadlift

Warmup sets:
5x50kg
3x60kg
1x70kg
1x80kg
1x90kg

Working sets:
5x105kg

Today is wasnt 100%. I think it was my CNS that wasnt 100%. I will continue like normal on monday and if it doesnt workout well i'll deload the rest of the week. And i have started squatting on a box this week to make sure i hit depth, i dont put any weight on it just touch it. When doing this i have gotten some serious muscle pain in my very upper legs, like where the legs attaches to the upperbody. Does anyone know what muscle this is.

Sorry Nainchik, i cant upload the video untill sunday.

[rasse226]

Just realized i have had almost non back problems since i started training in august. Still this summer i was doing deadlifts with 60kg and i got this pain in my trap. And now im repping 105kg with no problems.

feelsgoodman.jpg

[rasse226]

Here are my videos from Fridays workout
I posted a thread in the PL section about the way i squatted on the box and they said its not a good idea so i will continue doing normal squats.

Feel free to comment

Deadlift


Squat

[nainchik]

You can definitely go a bit lower on squats

And yes, you were right about pushing the knees out, my glutes are sore as sh*t today, guess they were activated this time.

[rasse226]

You can definitely go a bit lower on squats

And yes, you were right about pushing the knees out, my glutes are sore as sh*t today, guess they were activated this time.

Afer i shot this video i watched it and took away that little thing from ontop of the box and went 2cm lower. But im going to squat without the box on monday, lets see how that goes. Glad you are using proper form

[rasse226]

Workout B #9

Squat

Warmup 6 sets

Working sets:
5x100kg
5x100kg
5x100kg PR!

Military press

Warmup 3 sets

Working sets:
5x50kg
5x50kg
0x50kg Failed

BB Rows

Warmup 4 sets:

Working sets:
5x70kg
5x70kg
5x70kg

3 sets of Chinups

So last week i squatted 95kg and it was heavy as FUAAARK! I was going to deload this week if i wouldnt get the 100kgx5 on squats today, i got it for all 3 sets and it wasnt even heavy. I think last week was so bad cause i was drunk the weekend before and didnt eat well and i just sat in my couch. The MP today was very heavy i dont know why, and i failed the last set?? Im going to start to do Dips so that will probably help a bit.

But really happy with the Squats today!