Gerbs SS Program

**Gerbs** · 01-10-2012, 11:49 PM

Hi, Im just turned 16 and i started working out on Jan, 11 2012

I started working out because i wanted to live a healthier lifestyle. I also didnt want to be under weight and looking like a pair of chopsticks.
But the main reason i wanted to start was because "I lost to a girl in arm wrestle"

I'll Post pictures of day1, 6 months and 1 year when the time comes.

Im 6'1 133lb's

My goal is to hit 150lbs by September, 2012

Im starting with
----------------------6 Months Goal------------------1 Year Goal----------------------------------
65 Bench----------------145lbs ---------------------- 185lbs--------------------------------------
95 Squat----------------190lbs ----------------------235lbs---------------------------------------
95 Deadlift---------------235 lbs----------------------285lbs-----------------------------------------
0 Pull-ups---------------8----------------------------14-------------------------------------------
1 Chin-ups---------------20--------------------------25-------------------------------

**superpal08** · 01-11-2012, 12:02 AM

Originally Posted by Gerbs

Hi, Im just turned 16 and i started working out on Jan, 11 2011

Im 6'1 133lb's

My goal is to hit 150lbs by September, 2011

Im starting with

65 Bench
95 Squat
95 Deadlift
0 Pull-ups
1 Chin-ups

If you can do assisted chins/pulls up Id would go ahead and do them 5-7 reps each. So you can get the form down. Then go from there. That is a great goal as well you will not gain too much fat. I would also make goals for bench, squat,deadlift weight

**superpal08** · 01-11-2012, 10:46 PM

Originally Posted by Gerbs

Hi, Im just turned 16 and i started working out on Jan, 11 2012

I started working out because i wanted to live a healthier lifestyle. I also didnt want to be under weight and looking like a pair of chopsticks.
But the main reason i wanted to start was because "I lost to a girl in arm wrestle"

I'll Post pictures of day1, 6 months and 1 year when the time comes.

Im 6'1 133lb's

My goal is to hit 150lbs by September, 2012

Im starting with
----------------------6 Months Goal------------------1 Year Goal----------------------------------
65 Bench----------------145lbs ---------------------- 185lbs--------------------------------------
95 Squat----------------190lbs ----------------------235lbs---------------------------------------
95 Deadlift---------------235 lbs----------------------285lbs-----------------------------------------
0 Pull-ups---------------8----------------------------14-------------------------------------------
1 Chin-ups---------------20--------------------------25-------------------------------

Looked at your goals, they look great place to start not too high, but realistically you should be able to get your Squat AT LEAST 260 in 6 months. Following SS program and progressing as the weight suggests.

**Gerbs** · 01-12-2012, 12:20 AM

Day 1

I did forms for squats and deadlifts

3 x 5 15lbs bench

**Gerbs** · 01-15-2012, 04:25 PM

Finally got decent form, i think.

So my starting weights are different from up there, so the starting weights up there were wrong

3x5 75lbs squat
3x5 85lbs dl
3x5 80lbs bench - died on last rep on the last set
3x9 pull ups on 70lbs assist, i weigh'd in at 134.6 today.
3x8 20lbs barbell bicep curls

**Gerbs** · 01-17-2012, 08:45 PM

1x5 bar
3x5 85lbs squat
3x5 95 romanian dl
1x5 bar
1x 4 80lbs bench
1 x 3 80 lbs
1x5 75lbs bench
3x5 pull ups 60lbs assist weighing at 137.9
3x8 30lbs barbell curl

**Gerbs** · 01-19-2012, 08:28 PM

3 x 5 95lbs squats
3x5 105 stiff deadlift
1x5 bench 80
1x4 80
1x 3 75 :-( bad form.
2x10 30lbs barbell curls
1x9
pull ups 3 x 5 at 50lbs assist (136.2lbs)

**ostagar** · 01-19-2012, 09:11 PM

Good luck on your goals man. I'm on SS as well and I had similar starting weights for my lifts.

I was wondering, why are you doing different variations of deadlifts and why are you not doing military presses or AB workouts?

**Gerbs** · 01-21-2012, 12:51 AM

Ill probably incoporate it in later, would it be too much if i do

squats
dl
bench
bicep curls
pull ups
and military press every other day.

**Gerbs** · 01-21-2012, 03:32 PM

I finally did my first deadlift. i did variations because i wasnt flexible enough. i also fixed my bench up a bit so i also use my shoulders to push.

3x5 105 squat
3x5 115 DL
3x5 75 bench, i cant up it :-(
3 x 8 50lbs assisted pull ups, weighed prob 135 - 138. the scale was missing at the gym
1x9 30lbs bicep curls
1x10 ^
1x8 ^
tricep pull down
1x8 30lbs just used to stretch

**Gerbs** · 01-23-2012, 09:27 PM

1x5 115 squat, Shaky as ****. for the first set i leaned foward almost died LOL
2x4
3x5 115 Romanian lift
1x3 80 bench
2x5 75 bench
3x9 Pull up 50lbs assist
2x7 tricep pull down 25kg

Overall **** day <.<

**Gerbs** · 01-25-2012, 09:11 PM

3x95 squats to fix form
1x10 50 lbs assist weighing in 138.8
2x8 pull ups ^
3x5 135 dl
3x5 75 bench no spottee needed anymore
3x10 30lbs barbell curl

**Gerbs** · 01-27-2012, 06:46 PM

105 squats
135 dl still a little rounded
1x3 80 bench
1x4 75
1x1 shoulder cuffs.hurt.alot. couldnt do it.
3x5 40lbs assist
3x8 30 bicep curl
3x8 25kg tricep pull down.

**Gerbs** · 01-31-2012, 12:51 AM

2x5 115 squats
1x5

3x5 135 DL

3x5 75lbs bench
3x7
3x6

2x6 Pull ups 40lbs assist at (137.2) 1 minute or less break
1x5

**Gerbs** · 02-01-2012, 10:38 PM

3x5 115 squats
3x5 135 deadlift

1x3 80lbs bench
1x7 75lbs
1x6 75lbs

1x6 40lbs assist pullup weighing in at 140.2
2x5

**Gerbs** · 02-03-2012, 11:28 AM

3x5 120lbs squat
3x5 140 DL
3x5 45 overhead press
1x5 50 ^
3x8 pullups 40
1x4 30 tricep pulldown
1x8 25 ^
1x7

**Gerbs** · 02-05-2012, 12:39 PM

1x5 125 squat
2x4 125 squat
1x2 squat

2x5 145lbs deadlift
1x6 deadlift.

1x7 75 bench
1x6
1x5

1x6 35 lb assisted pullups (139.2)
2x5

1x5 40lbs barbell curl
1x3

**Tbritt8** · 02-05-2012, 05:22 PM

Nice job bro looks like your making good progress. I just started working out to and do about the same weight as you.

**Gerbs** · 02-08-2012, 08:28 PM

**** yeah 140.6 today

2x5 ATG 115 squat
1x5

3x5 150 Deadlift

3x5 80lbs :-) bench

3x5 pull ups 30lbs assisted

27.5kg 3x8 tricep pull down

**Gerbs** · 02-11-2012, 03:33 AM

1x4 120
2x5 115 atg squats

3x5 155 deadlift

3x5 59 overhead press

**Gerbs** · 02-12-2012, 01:01 PM

1x5 bar , 95
1x5 115
2x5 120 squat

3x5 135 DL

1x5 bar overhead

**Gerbs** · 02-13-2012, 07:13 PM

2x5 115 squat
1x4
1x2

3x5 160 deadlift

3x5 80 bench 20 sec break

30lbs pull up 3x5

**Gerbs** · 02-15-2012, 05:32 PM

3x5 120 squat
3x5 165 DL
3x5 55 overhead
2x5 25 lb assist 141

**Gerbs** · 02-17-2012, 03:36 PM

2x5 125 squat
1x3

3x5 170 DL

3x5 bench 80

1x 5 chin up

**Gerbs** · 02-19-2012, 01:32 PM

1x10 bar squat
1x1 135
1x4 125
3x5 115 so ****ing hard to do squats

1x6 135 DL
3x5 175 DL

3x1 holding bar 135

1x1 205 mixed grip DL

3x5 assisted pull ups 30lbs (142)

cant do chin ups idk why

3x5 85 bench

**Gerbs** · 02-23-2012, 12:01 AM

3x5 120 squat

1x5 135 Dl
2x5 180 DL

3x3 Dl up and hold

3x5 30 lb assist pull up 142

1x4 90 bench
1x3 90
1x1 85
1x5 85

cant do chin ups again idk why

**Gerbs** · 02-23-2012, 06:34 PM

1x8 30 lb assisted pull up weighed 142 before 144.8 after i finished everything
1x6
1x3 took 1 min breaks

3x8 30lb tricep pulldown

3x5 deadlift while holding 2 - 3 secs

1x1 95 bench
1x10 80 bench

machine flies did a bunch of them trying to see what my max weight on 8 reps.

**Tbritt8** · 02-24-2012, 07:33 PM

Looks like your still making good progress. I'm also doing SS now. Good luck. Subbed. I wanna see the difference between our gains.

**Gerbs** · 02-24-2012, 08:22 PM

1 x bar

3x5 125 squat

1x6 135 DL
1x5 185 DL
1x5 135
1x8 135 form ^

2x5 60 OH
1x3 60 OH

3x8 40lb curl

142.8 weight

**Gerbs** · 02-27-2012, 09:36 AM

3x5 130 squat
1x8 135 DL
1x4 190
1x5 135

2x5 85 bench. shoulder pain

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