Trained consistently through my early-mid 20’s for then pretty much put the weights down and got fat and weak. Ran into back problems starting in my 30’s, nothing major but sometimes I would get back spasms that put me out of commission for couple days. Decided to give SSNLP a serious shot about 5 months ago, found that barbell training has really improved my back issues and got the iron bug again.
Ended my LP today with
Squat; 300 x 5 x 3
Dead: 345 x 5 x 1
Press: 170 x 5 x 3
Bench: 255 x 5 x 3
Found BBM through starting strength, really liked the content and approach, especially the pain management stuff. Related to a lot of it. Been lurking the site for a while and decided a log is probably a good idea.
Figure I’ll run the bridge 1.0 starting next week. Goals are to increase strength and jackitude, plus my conditioning is terrible so I could probably use some GPP.
Side note: Duck hunting opener this weekend in the great state of MN, headed out to west to blast some ducks and walk through the cattail sloughs @ RPE heart attack. Fired up.
Paused Squat
225 x 4 @6.5
235 x 4 @8
235 x 4 @8-liking these, helps with tightness and technique
Press
150 x 5 @6
155 x 5 @7
160 x 5 @8
Rows
135 x 8 @ 6
155 x 8 @ 6.5
175 x 8 @ 7
185 x 8 @ 8
OK session. My vikes play the rams tonight, if they can keep it close early and get to Goff should have a shot to hang with LA. Will pound a few brews and watch after tonight’s GPP sesh. SKOL!
9/27/18 DAY 3
GPP
AMRAP Chins-7,5, 3 with 20 seconds rest in between
ABS-Leg raises, 10 then 30 seconds rest
Bike- 25 mins
9/28/18 DAY 4
10 mins bike
Bench
235 x 5 @ 6
245 x 5 @ 7
250 x 5 @ 8.5
Tempo Squats
135 x 8
145 x 8
155 x 8 @ 8. These are gonna take some getting used to
Deadlift
Warmed up to 275 and called it.
Shitty day. Woke up with a very stiff back which is somewhat common for me, usually loosens up as the day goes on Had to train in the morning today. Switched up order of exercises to try and get the back to loosen up. Warmed up on deads, felt like I couldn’t get my back set right and called it. Will try to pull again on Sunday when I get back from duck hunting this weekend.
Plus my Vikes took an L, defense looked like shit.
Had a shitty couple of weeks. Tweaked my back pretty bad hunting the weekend of 9/29 then got the flu. Did some re-hab not worth logging and a quick LP back up close to my ending #'s. Back still a little tender but feeling a lot better. Figured I’d re-start the bridge.
Day 2 11/20
Paws Sq: 240 x4, 250 x 4, 260 x 4 x 2 @8.5 (increase)
Press: 135 x 5, 145x 5, 155 x 5 x 3 @ 9, 135 x5
Rows: 145 x 8, 155 x 8, 165 x 8, 175 x 8 x 2
Skipped GPP on thanksgiving, good times with the fam.
Day 3 11/23
GPP pheasant hunting at the farm in Ashby. Saw 4 hens, no roosters so we were skunked. Walked a few miles. Cold. Moved boats and decoys to the garage from duck season, closed down the camp.
Day 4 11/24/18
Deadlift: 285 x 5, 305 x 5, 315 x 5 x 3 @ 8. Felt gassed warming up, maybe from hiking yesterday.
Bench: 225 x 5 x 2, 235 x 5 x 2, 245 x 5 x 2 @ 9. Last set was tough, elbow a bit sore.
Tempo Sq: 145 x 8, 155 x 8, 175 x 8, 185 x 8 @ 8? Have a tough time rating these.
Squat
275 x 5
285 x 5
290 x 5 x 2
295 x 5 x 2 @ 8. Best squat session I’ve had in a while, felt good.
CG Bench
225 x 4
230 x 4
235 x 4 x 3 @ 9
Block Pull
275 x 7
295 x 7
315 x 7 x 2 @ 9. Back pump in effect.
Long workout, took an hour and 45 mins, gotta watch how long I’m resting. Finally starting to string together some consistent training and seeing some results, helps with motivation.
3 ct Pause Bench
185 x 4
205 x 4
215 x 4
225 x 4 @ 8 first time doing these, trying to get a feel. I like the emphasis they place on staying tight as I have a tendency to relax when I pause and my arch is not good. Increase next week
Paused Deadlift
225 x 4 x 4 first time doing these, trying to get a feel. Increase next week
Happy with squats. Paused deads felt awkward as expected 1st time trying them.
Was supposed to do Pin squats but I couldn’t get the pins on the racks that were open set to correct height. The holes are about 4 inches apart and were either too low or too high. Try the hammer strength rack next week.
eliptical 25 mins
AMRAP chins 7 mins
Planks 7 mins
DAY 4 12/8/18
Deadlift
305 x 4
315 x 4
325 x 4 x 2 @ 8 (slight back tweak)
275 x 4
Bench
235 x 4
245 x 4 x 3
250 x 4 x 3 @ 8
Beltless Squat
185 x 6 x 4
Didn’t want to push my back.
OK session, not too happy with deads/back issues. Back feels fine today, might have to just nut up and not be so cautious. Supersetted squats and bench since I was pressed for time.
12/12/18-traveling 12/13 so combined some things here.
Deadlift: 365 x 1 @ 8. 315 x 4, 325 x 4 x 2
3 ct pause bench: 225 x 3, 235 x 3, 245 x 3, 255 x 3, 260 x 3 @8.5.
12/14-hotel gym fort lauderdale
Dumbell press: 35’s x 10 x 3
Leg Press: Machine x 4 x 10.
chins 7 mins, 30 reps.
GPP: 2 mile walk on beach, raw w/ wife. Ocean swim.
12/15-2 mile beach walk
Not the best equipment at the hotel but tried to get something in. Nice to get some sun and a break from the MN cold. Vikes got a big W yesterday, SKOL.
Planning on repeating week 6 this week since last week didn’t get a ton of work in.
BW: 245-creeping up here, might have to start counting macros.
Rows: 155 x 6, 185 x 6, 205 x 6 x 4
Pin squat: 225 x 3 235 x 3, 245 x 3 x 2 , 255 x 3
Press: 175 x 1, 155 x 4 x 2, 160 x 4, 165 x 4 @ 8. 175 felt like 1@8 but I must have misgrooved cause 165 x 4 was easier than that single. A little out of practice on my pressing.
Been thinking about some goals for 2019. Would be cool to deadlift 450, squat 405 and bench 315.
12/20/18
GPP: 20 mins treadmill, 2 mile dog walk, chins
12/21/18 Day 4
Deadlift 375 x 1 @ 8, 325 x 4 x 3
Bench: 300 x 1 @ 8.5, 265 x 4 x 4
Beltless Squat: 235 x 6, 245 x 6 , 255 x 6 x 2, 265 x 4.
Mixed bag here, bench was a plus, been a while since I benched 300 and am pretty sure I could have doubled it. Last set of beltless squats had a back tweak on 4th rep. Nothing terrible but knew it was gonna be tight in the morning and it was. Air squats, air deads at home over the weekend and tried to keep moving. More frustrating than painful since it seems to happen frequently and I’d strung together a few decent weeks.
12/24
Back still very tight so took a light day and skipped paused deads.
Squats: 235 x 5, 255 x 5, 275 x 5
3 ct Pause Bench: 245 x 3, 265 x 3 x 2, 275 x 3 x 2
Back felt much better after this workout. Felt like progress. Had a good x-mas with the fam and ate a lot.
12/26: 30 mins elliptical, stretching BS to loosen up back.
12/27
Squats w/ belt: 315 x 3 x 2, 320 x 3 x 2, 320 x 2.
Came into this workout feeling pretty good, back a little tight but not too bad. Tweaked low back on 2nd rep of last set, same spot as last week. Called it there and went home. Fucking pissed, not gonna feel sorry for myself, very frustrated though.
12/28-woke up and back was tightened up good. Haunched over like an old man for most of the morning. Air squats and stretches helped a bit but I was pretty worthless today.
12/29
Squats- bar x 3 x 10, 135 x 10, 185 x 10
Deadlifts- 135 x 10 x 3
Bench-singles up to 315 x 1 @ 9.5, 225 x 10 x 2
Back tight but felt a little better after this session. Haven’t benched 3 plates in a long time, that was fun.
12/31
Squats- lot of warmups, 225 x 5 x 3
Deads- 225 x 5 x 3
Bunch of stretching
Back still tight, scheduled chiro for 1/3, maybe throwing some $ at it will help me feel better. Worse after sitting for long periods and very tight in the morning. Getting a weird annoying pain in my hips right above the front top of my quads, probably from “guarding” my back like a 90 year old. Need to stop doing that.