Francis333's Beginning Log!

[Francis333]

Hey bois. Just started my new SS program today Here Is my program:

Workout A
Squat-3x5
Bench Press-3x5
Deadlift-1x5
Dip-2x8

Workout B
Squat-3x5
Standing Military Press-3x5
Pendlay Rows-3x5
Chin Up-2x8

Monday: Workout A
Wednesday: Workout B
Friday: Workout A

Next Monday: Workout B
Next Wednesday: Workout A
Next Friday: Workout B etc


Stats
Age:17
Height:5'11" (180.5cm)
Weight:150lbs
Bench: around 130
Deadlift: around 175
Squat:180
Press: Dont know yet
Row: Dont know yet
All figures are in 1RM

So I started lifting this month about a week ago and am a beginner. My goal is to build muscle mass and to be 170 lbs by summer 2012. I workout in my school weight room. Currently in Grade 12. If you want some pictures I can post those if you want

I have lifted on and off throughout high school. But now I want to start seriously. I have always been a good athlete. First day of my new SS program was today. Look below for the post on how that day went. Hope you guys enjoy my log!

[UngeneticAzn]

Good chit brah, our lifts aren't too far off either. Get videos of your lifts and post them ASAP if you can for form advice. From your stats, I might guess that you are squatting high, or you could be doing more with deadlifts.

[Francis333]

First day of training here it is. I thought it went quite well.

Workout A
Squat
Set 1: 135x5
Set 2: 135X5
Set 3: 135x5
I went quite deep (ATG) into the hole and needed help on about one of those reps because I went so deep. Overall I think I can add some more weight onto that next week. Not sure if I should continue ATG in fear of hurting myself. Although pretty good pump on those squats guys.

Bench
Set 1: 115x5
Set 2: 115x4
Set 3: 115x3
I want those last reps of the last two sets there. I feel like I should be able to do them but I just couldnt. Will push even harder on Friday and try to get those last few reps. Disapointed.

Deadlift
Set 1: 155x5
I feel that the weight and reps were pretty good. I could definitely feel it. Maybe a 5 or 10 pound increase next week. I will work with this sets and reps on friday for deadlift.

Dip
Set 1: 8 reps
Set 2: 6 reps
Couldnt quite do the last two reps. I went pretty hard trying to get that 6th rep I almost blew my arms off haha! Will try those again on friday.

Overall great first day of my new SS program! Did it with one of my friends so I had a spotter and I needed him. Looking forward to wednesday and seeing howéif I hurt tommorrow or if im over DOMS. Thanks for listening guys. Any questions or advice welcomed. PEACE!

[Francis333]

Good chit brah, our lifts aren't too far off either. Get videos of your lifts and post them ASAP if you can for form advice. From your stats, I might guess that you are squatting high, or you could be doing more with deadlifts.

Thanks brah! Yea I looked at your log and looks like your a bit stronger than me. Although you do have a leg up becuase you started last year I cant really get videos as I work out in a weight room with 30 other school mates and that would be akward taping myself. Squatting high? What do you mean by that? Yea if ya read my workout feedback above I think I could do some more weight on the deads!

[UngeneticAzn]

Thanks brah! Yea I looked at your log and looks like your a bit stronger than me. Although you do have a leg up becuase you started last year I cant really get videos as I work out in a weight room with 30 other school mates and that would be akward taping myself. Squatting high? What do you mean by that? Yea if ya read my workout feedback above I think I could do some more weight on the deads!

That's parallel. Also you started bench way too high, your 5RM seems to be 115, in which case you should be starting at 85 or 90.

[Francis333]

That's parallel. Also you started bench way too high, your 5RM seems to be 115, in which case you should be starting at 85 or 90.

Yea for the squats I usually go lower. At least today I did, and it felt like it took more pump to get out of the hole than just going to paralell. Not sure if this is good for me/my knees...is it? Or should I just go paralell. Yea Maybe I'll knock my bench down a bit to 100. 85 or 90 is too easy. but yea Those last few reps on the last 2 sets were impossible

Currently Im readin you log from August so I gotta catch up and see what your gains are and what happened with that retarded gym of yours haha. Dont give it away its a good story so far. Also any advice on the filming? I dont wanna film in front of all those people. Would be really weird.

[Francis333]

Woke up today with a little bit of back soreness and tightness. Should be normal though. Dont feel a thing in the hams or quads. Should be good to go for tomorrow with workout B

[Francis333]

Workout tommorrow. Gonna kick some ass and go hard, pumped.

[UngeneticAzn]

2nd workout and slacking already?

[Francis333]

2nd workout and slacking already?

No sir! Have done all my workouts this week. Have just been not able to post wednesdays workout because of school. But I will in a minute

[Francis333]

Week 1-Day 2
Workout B
Squat
Set 1: 145x5
Set 2: 145X5
Set 3: 145x5 +10
Felt pretty good on these squats. Feels good to make my first weight increase. Going to increase on Friday for sure.

Military Press
Set 1: 85x5
Set 2: 85x5
Set 3: 85x5
Really felt this. Amazing weight too. I picked the perfect weight. Going to try to go up 5 lbs even though the last set was pretty hard.
Pendlay Rows
Set 1: 95x5
Set 2: 95x5
Set 3: 95x5
These were pretty good. Nothing special. Back was pretty straight and got a good pump.
Chin Up
Set 1: 6 reps
Set 2: 3 reps
Dang. Need to improve on those. 6 reps is not enough. Have to be more intense on those.

Nice first Workout B! Really didn’t feel much the next day from this workout. Sorry I couldn’t post it on Wednesday (its now Friday). Its almost exam time and I have loads of homework. Anyway on to Friday!

[Francis333]

Workout A
Squat
Set 1: 155x5
Set 2: 155X5
Set 3: 155x5 +10
Great pump on the last set. Nice to see an improvement! Still trying to get that perfect form and depth.

Bench Press
Set 1: 100x5
Set 2: 100x5
Set 3: 100x5 -15
Reset. Felt that my form was off with 115lbs and I just wanted to make sure I get a good base. Did pretty well. Last set was surprisingly sort of difficult. Bumpin this up to 105 for sure on Monday.

Deadlift
Set 1: 165x5
These were friggin hard haha. I think Im going to stay at this weight to perfect my form on Wednesday. They definitely were pumpin. Although I am feeling a little pain in my back that I think is from football season last month. I got my head jerked to the side and felt this same dull pain after the game. Its back now after today. Not sure if it is from the deadlifts or squats.

Dip
Set 1: 8 reps
Set 2: 7 reps
Couldnt get that last one.

So overall nice workout minus the back pain afterward. I will post how it feels tomorrow. Hopefully this isn’t bothering me/ hurting by Monday. So first weeks is in the books. Pretty good week overall and a nice start to SS. One thing though. After the workouts I am not feeling as “jacked” or “tired” as I think I should. Is this normal? Will it get harder throughout the program as I progress in weights? Thanks for readin bois, peace!

[UngeneticAzn]

Strong attempt at copying my format. Nice job so far, make sure you get that bench form down though. It's your first week so you won't be too tired. As you go heavier, yes it will be more taxing.

[Francis333]

Strong attempt at copying my format. Nice job so far, make sure you get that bench form down though. It's your first week so you won't be too tired. As you go heavier, yes it will be more taxing.

Yes I have never written a log before so I decided to model it after yours Definitely. I have never been very good at bench and I think that will be an exercise that I progress slowly on and thats OK with me. I have always been pretty good at pushups (my max is around 40) but not great bench. Gonna go slow and make sure every rep is perfect. Yeah makes sense. All my beginner's DOMS is gone now.

[Francis333]

Another thing guys. I think I may have popped something in my head like a blood vessel or something yesterday on my last rep of dips. I was pushing really hard and my face was blush red and then something popped in my forehead. I had a massive headache for a few minutes and it subsided a bit but still hurt all throughout the rest of the day. I woke up today with some soreness still in my upper back by my shoulder blade and my head is fine now. I dont know if I should get it checked out because it feels fine now.

[Francis333]

Have the same back pain again today. When I take a deep breath there is a sharp pain. Hopefully this doesnt effect Monday's training...

[Francis333]

Workout B

Squat:
3x165x5 +10

These were medium difficulty. The last set was pretty hard. But I still feel like I can go up 10 more pounds next week. Good to see positive progress. Last set have to work on not leaning forward too much. I have found a good spot on the traps now and my neck doesn’t hurt from squats anymore so that is good news.

Military Press:
3x90x5,5,3 + 5
Dang. Last week the weight was perfect so I decided to go up 5 pounds. Was struggling on the first set so I think Im going to do 90 lbs for two more sessions and see if I can do it. Im sure I can. Ill try 90 on Friday!

Pendlay Rows:
3x105x5 +10

These had a pretty good pump. Decided to go up 10 pounds instead of 5 becasue I wanted to go hard haha. I think I did one more rep than needed on the last set due to poor form on the 5th rep. Maybe go up another 5 pounds on Friday.

Chin Ups:
2x8,5 +2 on first set and +3 on second set.

These felt really good. I felt energized and I can definitely feel myself getting stronger already! Great progress.


At the end of my squats, I found my 1RM! Its 205! I think before I started SS it was around 180-185. So that is definitely an improvement. One of my goals is to squat 2 plates (225 lbs) and I am almost there. Plus my legs were kind of tire from doing 3 sets of 165 so maybe it is really 210. Will maybe check my 1RM on Friday again. So good news there. This workout was done yesterday. I also went through the routine without any back pain really and today none at all so more good news. Workout tomorrow and Im looking forward to it.

[UngeneticAzn]

Well done! Get a vid of your 2 plate squat when you get there (should be soon ). Strong legs, you already passed my squat. Also where's that color??

[Francis333]

Well done! Get a vid of your 2 plate squat when you get there (should be soon ). Strong legs, you already passed my squat. Also where's that color??

Thank you! And yea will do. I've had a leg up because I have played soccer all my life and I was a football kicker this year. So I have the strong legs from being an athlete pretty much. And I dont know, my computer was being stupid that day. Will put colour in my workout tonight. Sorry I havent posted on your log, I am so busy and I am still reading it from the start Im almost to your present workouts.

[Francis333]

Here's a video of my deadlift. It was after my work sets. It is just 135, not heavy. I think this is totally wrong though although I dont know what Im doing wrong. Could anyone give me some pointers? I pretty much know that this is bad. I just guess I dont really know how to do one yet? Maybe my body isnt built to do one? I dont know but I think Im going to reset.

http://www.youtube.com/watch?v=AyCy3...ature=youtu.be

I think I am doing too much of a squat. What do you guys think?

[UngeneticAzn]

Yeah that looks really weird lol. You seem to be bending your knees first, then your hips when you come down. It should be the other way around. Basically it's:

bar on ground -> pull up to just below the knee by extending knees ONLY -> extend hips to fully stand up -> bend at hip ONLY until bar is just below knee -> bend knee to set the bar on the ground.

Here's the best vid:

[Francis333]

Yeah that looks really weird lol. You seem to be bending your knees first, then your hips when you come down. It should be the other way around. Basically it's:

bar on ground -> pull up to just below the knee by extending knees ONLY -> extend hips to fully stand up -> bend at hip ONLY until bar is just below knee -> bend knee to set the bar on the ground.

Here's the best vid:

Alright I will try it a different way thanks for the feedback man.

[UngeneticAzn]

Where you at mayne?

[Francis333]

Sorry for the long delay in updating. Christmas break has been busy and most of the time I have not had internet access.

[Francis333]

Workout A:SS

Squat
3x175x5 +10

Bench Press
3x105x5 +5

Deadlift
1x175x5 +10
Because my form was off, I think I am going to reset my DL’s when the Christmas break is over.

Dip
2x8 +1 rep

This workout I cant remember so no comment

[OmegaMurray]

Nice log!
I can't really give you advice because I just started a similar SS routine.
But it's nice to see someone starting out around the same time i did!

[Francis333]

Squat

3x185x5 +10
Im happy with my squat progress
Standing Military Press

3x90x5,3,3 +0
I think the weight that I was doing before is where I will stay at but Ill try this again. I was extremely tired and fatigued because of school for this workout. It was bad. This was the week of hell for school because exams are coming up soon. Grade 12 yaaay.

Pendlay Rows

3x105x5 +0

I love this exercise! Again i was uber tired so I didnt increase the weight.

Chin Up
2x8,6 +1 rep
At least I got another rep on the chin ups.

[Francis333]

Workout A: Modified SS

Squat-Dumbbell
3x5x80
These were akward again done without a barbell

Bench Press-Dumbbell
3x5x90
These were very good. I also found out my max which was 120 (60 lb dumbbells in each hand) Also the last time I did bench with a Barbell, I found my 1RM which was 135.

Deadlift-Dumbbell
1x5x90
These were extremely awkward and not even worth doing with dumbbells. Missing my barbell :’(


Dip
2x8 +0 reps
Good. I can now get those 8 reps on both sets. Im going to bump it up to 10 reps.

Overall a decent workout but the squats and deadlifts are hard to do without barbells. Hopefully my lifts wont regress.

[Francis333]

Workout B:SS Modified

Body Weight Squat
3x10
These were more of a warmup than anything. I could do these all day.

Freehand Jump Squat
3x10
These actually were kind of hard. They got my pulse up and worked the cardio.

Squat (Dumbbell)
3x10x50lbs
All I had for this workout were two 25 pounds dumbbells so this is all I could do

Standing Dumbbell Military Press
3x5x50
These had a good pump to them since this is the weight I normally do with the dumbbells.

Dumbbell Pendlay Rows
3x8,8,12x50
These were too easy. A pair of 25lbs dumbbells are not going to get it done for this exercise. I feel a good stretch in the hamstrings though.

Pull Up
3x5.5.4
These were done in about 0 degree Celsius weather outside in Canada with a T-shirt and shorts. Quite cold but still got er done.

Alternating Hammer Curl
3x5,4,5 x 25
These had a good pump. I pulled up the big boy pants on the 3rd set after not getting the 2nd set done. These were 5,4,5 reps with each arm.

This workout was pretty crappy. Since I am away from school (where i usually workout) because of Christmas break, I do not have a barbell which really sucks. Also I skipped a workout on Wednesday this week because it is Christmas and I deserve a bit of a break. Thats alright though.

[Francis333]

Nice log!
I can't really give you advice because I just started a similar SS routine.
But it's nice to see someone starting out around the same time i did!

Thanks man for following!!
Thats alright if you cant give advice. Yea you are almost as heavy as I but a couple inches shorter. But you are the same age so thats cool. What are your DL, Squat and Bench stats at?