Background info- 23 yo, 6ft 2", BW- 172lbs. Used to play hockey,tennis at beginning of HS, lifted on and off for 2 years (mostly off, dental school was a huge timesink). 3 weeks into SS program.
Studied SS(both videos and text) rigorously for 1 week, OHP was much higher because I was using incorrect form (push press and not straight ohp)
Key lagging points on my BP is about 1/2 way up transitioning from bent elbows to lockout. OHP lagging point is about 2-3 inches above ears (guessing, dont really look at the mirror).
Diet- stuffing my face near constantly. Packed meal- Brown rice, black beans, 1lb of chicken breast/beef/fish, veggies (salsa, stir-fry). Protein shake before workout supplemented w/blended almonds. Dinner- brown rice, black beans, veggies and chicken/beef/fish. 1 vanilla ice-cream McDees cone during the day (4x/week) (yea, i know, but i got to stay sane somehow). Have blendtec, make kale, cucumber, blueberry, almond blend 3x/week.
Supplements- Vitamin D3 (5000ui), Magnesium 400mg, Glucosamine chondroitin, multivitamin, Calcium 500mg
Heres my log-
9/25- squat 145( 4x5), press 95(1x5,2x4), deadlift (195x5)
9/27- squat 145 (5x5), BP 135 (5x5), Deadlift 195x5
9/29- squat 155(3x5), BP 145 (3x4) (w/sam spotting), Deadlift 205 (1x5)
10/1- squat 165(3x5), OHP 65 (3x5)
10/3- squat 175(1x3) 165(2x5), BP 140(1x4) 135(3x5), Deadlift 215(1x5)
10/5- squat 175 (3x5), OHP 75 2x5, 80 1x5, Deadlift 225 (1x5, 1x3), chinups x5, Pullupx4
10/7- squat 180 (3x5), BP 140 2x5, 145 1x4, 140 1x5, Deadlift 245 1x5
10/10- squat 185 (3x5), OHP 75 2x5, 1-3, Deadlift 265(1x5), Chinups 1x6,1x5, Pushup 15
Tips/Suggestions
Studied SS(both videos and text) rigorously for 1 week, OHP was much higher because I was using incorrect form (push press and not straight ohp)
Key lagging points on my BP is about 1/2 way up transitioning from bent elbows to lockout. OHP lagging point is about 2-3 inches above ears (guessing, dont really look at the mirror).
Diet- stuffing my face near constantly. Packed meal- Brown rice, black beans, 1lb of chicken breast/beef/fish, veggies (salsa, stir-fry). Protein shake before workout supplemented w/blended almonds. Dinner- brown rice, black beans, veggies and chicken/beef/fish. 1 vanilla ice-cream McDees cone during the day (4x/week) (yea, i know, but i got to stay sane somehow). Have blendtec, make kale, cucumber, blueberry, almond blend 3x/week.
Supplements- Vitamin D3 (5000ui), Magnesium 400mg, Glucosamine chondroitin, multivitamin, Calcium 500mg
Heres my log-
9/25- squat 145( 4x5), press 95(1x5,2x4), deadlift (195x5)
9/27- squat 145 (5x5), BP 135 (5x5), Deadlift 195x5
9/29- squat 155(3x5), BP 145 (3x4) (w/sam spotting), Deadlift 205 (1x5)
10/1- squat 165(3x5), OHP 65 (3x5)
10/3- squat 175(1x3) 165(2x5), BP 140(1x4) 135(3x5), Deadlift 215(1x5)
10/5- squat 175 (3x5), OHP 75 2x5, 80 1x5, Deadlift 225 (1x5, 1x3), chinups x5, Pullupx4
10/7- squat 180 (3x5), BP 140 2x5, 145 1x4, 140 1x5, Deadlift 245 1x5
10/10- squat 185 (3x5), OHP 75 2x5, 1-3, Deadlift 265(1x5), Chinups 1x6,1x5, Pushup 15
Tips/Suggestions
WIA- For most of men, our time being masters of our own fate, kings in our own castles is short. Even those of us in the game will eventually succumb to ease of servitude rather than deal with the malaise of solitude