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  1. #1
    Registered User Gerbs's Avatar
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    Thumbs up Gerbs SS Program

    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-------------------------------
    Last edited by Gerbs; 01-11-2012 at 02:30 AM.
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  2. #2
    Registered User superpal08's Avatar
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    Originally Posted by Gerbs View Post
    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
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  3. #3
    Registered User superpal08's Avatar
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    Originally Posted by Gerbs View Post
    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.
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  4. #4
    Registered User Gerbs's Avatar
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    Day 1

    I did forms for squats and deadlifts

    3 x 5 15lbs bench
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  5. #5
    Registered User Gerbs's Avatar
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    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
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  6. #6
    Registered User Gerbs's Avatar
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    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
    Last edited by Gerbs; 01-19-2012 at 09:26 PM.
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  7. #7
    Registered User Gerbs's Avatar
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    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)
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  8. #8
    Registered User ostagar's Avatar
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    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?
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  9. #9
    Registered User Gerbs's Avatar
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    Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10)
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    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.
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  10. #10
    Registered User Gerbs's Avatar
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    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
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  11. #11
    Registered User Gerbs's Avatar
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    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 <.<
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  12. #12
    Registered User Gerbs's Avatar
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    Thumbs up

    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
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  13. #13
    Registered User Gerbs's Avatar
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    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.
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  14. #14
    Registered User Gerbs's Avatar
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    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
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  15. #15
    Registered User Gerbs's Avatar
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    Thumbs up

    3x5 115 squats
    3x5 135 deadlift

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

    1x6 40lbs assist pullup weighing in at 140.2
    2x5
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  16. #16
    Registered User Gerbs's Avatar
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    Thumbs up

    3x5 120lbs squat
    3x5 140 DL
    3x5 45 overhead press
    1x5 50 ^
    3x8 pullups 40
    1x4 30 tricep pulldown
    1x8 25 ^
    1x7
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  17. #17
    Registered User Gerbs's Avatar
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    Thumbs up

    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
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  18. #18
    Registered User Tbritt8's Avatar
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    Talking

    Nice job bro looks like your making good progress. I just started working out to and do about the same weight as you.
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  19. #19
    Registered User Gerbs's Avatar
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    Thumbs up

    **** 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
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  20. #20
    Registered User Gerbs's Avatar
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    Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10)
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    Red face

    1x4 120
    2x5 115 atg squats

    3x5 155 deadlift

    3x5 59 overhead press
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  21. #21
    Registered User Gerbs's Avatar
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    1x5 bar , 95
    1x5 115
    2x5 120 squat

    3x5 135 DL

    1x5 bar overhead
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  22. #22
    Registered User Gerbs's Avatar
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    Thumbs up

    2x5 115 squat
    1x4
    1x2

    3x5 160 deadlift

    3x5 80 bench 20 sec break

    30lbs pull up 3x5
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  23. #23
    Registered User Gerbs's Avatar
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    3x5 120 squat
    3x5 165 DL
    3x5 55 overhead
    2x5 25 lb assist 141
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  24. #24
    Registered User Gerbs's Avatar
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    2x5 125 squat
    1x3

    3x5 170 DL

    3x5 bench 80

    1x 5 chin up
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  25. #25
    Registered User Gerbs's Avatar
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    Thumbs up

    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
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  26. #26
    Registered User Gerbs's Avatar
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    Thumbs up

    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
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  27. #27
    Registered User Gerbs's Avatar
    Join Date: Dec 2011
    Age: 28
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    Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10)
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    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.
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  28. #28
    Registered User Tbritt8's Avatar
    Join Date: Jan 2012
    Location: United States
    Posts: 384
    Rep Power: 154
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    Looks like your still making good progress. I'm also doing SS now. Good luck. Subbed. I wanna see the difference between our gains.
    *VENI•VIDI•VICI*

    [Current] [goal]
    Bench---145------185
    Squat---125------165
    Deadlift-185------225
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  29. #29
    Registered User Gerbs's Avatar
    Join Date: Dec 2011
    Age: 28
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    Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10)
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    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
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  30. #30
    Registered User Gerbs's Avatar
    Join Date: Dec 2011
    Age: 28
    Posts: 94
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    Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10) Gerbs has a little shameless behaviour in the past. (-10)
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    3x5 130 squat
    1x8 135 DL
    1x4 190
    1x5 135

    2x5 85 bench. shoulder pain
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