JohnKG: Workout Log

[KC Masterpiece]

I wish you all the luck in sticking to that schedule.

[JohnKG]

I wish you all the luck in sticking to that schedule.

Thanks.

Morning Weigh-In: 236.2 lbs / 36.1 BF%

[red_donn]

I wish you all the luck in sticking to that schedule.

Thanks.

Morning Weigh-In: 236.2 lbs / 36.1 BF%

I like the look of it - if you have to drop anything, I say yoga to start with. Now, I should remind you that you do not currently have weight-loss based workouts. Ease into your current workouts, see how you can manage them, and then we'll put in some work designing weight-loss stuff.

[JohnKG]

I FEEL GREAT THIS MORNING!

Now that that's out of the way.

Unfortunately I wasn't able to do the deadlift today because of no access to it yesterday. So I switched out for the pull ups in workout B.

3x5 Squat (45lbx5 95lbx5 135lbx5 135lbx5 135lbx5)
3x5 Bench Press (45lbx5 95lbx5 115lbx5 115lbx5 115lbx5)
Chin Ups ( 1x3 1x3 1x2)

Numbers are a little low, but i'm not too worried. Slow and steady and eventually I'll be up to more admirable numbers (Lol.)

I can definately tell I worked out yesterday but it's not a distracting pain so that's good. Feel it mostly in my legs. As far as Jump Rope... We jump rope in the beginning of our Muay Thai training and Coach doesn't want me to sit out whether or not i've worked out.

No weights today, I'll probably do some Yoga to get a good warm up before practice or I'll do some interval running.

[JohnKG]

Happy Sunday

Week 2 numbers: 230.0 lbs / 37.1 BF%


Week 2 Starting weights (Everything from this point would be a PR due to me not really lifting previously):

Squats: 150 lbs (+15)

Bench Press: 150 lbs (+15)

Deadlift: 145 lbs (+10)

Looking forward to improving my numbers. Also hoping to drop another couple of lbs this week also. My midsection has gone down in size, as reflected by the 6 lbs lost I suppose. I wonder why my BF% went up a bit though. Wondering if because I cheated a little last night. Had some drinks and late night eating right before passing out on the couch for the night.

Well anyways...

Had some issues with the Deadlift, not being able to use it the first day. Day 2 I thought my form was off so I went back and reviewed some videos again. I believe I'm starting to get the motion down.

Technique over weight!

[sammcl]

Happy Sunday

Week 2 numbers: 230.0 lbs / 37.1 BF%


Week 2 Starting weights (Everything from this point would be a PR due to me not really lifting previously):

Squats: 150 lbs (+15)

Bench Press: 150 lbs (+15)

Deadlift: 145 lbs (+10)

Looking forward to improving my numbers. Also hoping to drop another couple of lbs this week also. My midsection has gone down in size, as reflected by the 6 lbs lost I suppose. I wonder why my BF% went up a bit though. Wondering if because I cheated a little last night. Had some drinks and late night eating right before passing out on the couch for the night.

Well anyways...

Had some issues with the Deadlift, not being able to use it the first day. Day 2 I thought my form was off so I went back and reviewed some videos again. I believe I'm starting to get the motion down.

Technique over weight!

Are you using a callipers or weighing scales to calculate bodyfat?

[JohnKG]

Happy Sunday

Week 2 numbers: 230.0 lbs / 37.1 BF%


Week 2 Starting weights (Everything from this point would be a PR due to me not really lifting previously):

Squats: 150 lbs (+15)

Bench Press: 150 lbs (+15)

Deadlift: 145 lbs (+10)

Looking forward to improving my numbers. Also hoping to drop another couple of lbs this week also. My midsection has gone down in size, as reflected by the 6 lbs lost I suppose. I wonder why my BF% went up a bit though. Wondering if because I cheated a little last night. Had some drinks and late night eating right before passing out on the couch for the night.

Well anyways...

Had some issues with the Deadlift, not being able to use it the first day. Day 2 I thought my form was off so I went back and reviewed some videos again. I believe I'm starting to get the motion down.

Technique over weight!

Are you using a callipers or weighing scales to calculate bodyfat?

I was / will be using weighing scales. I'm guessing one is less accurate than the other? If so what would be the suggested method...

[timbercutter]

Happy Sunday

Week 2 numbers: 230.0 lbs / 37.1 BF%


Week 2 Starting weights (Everything from this point would be a PR due to me not really lifting previously):

Squats: 150 lbs (+15)

Bench Press: 150 lbs (+15)

Deadlift: 145 lbs (+10)

Looking forward to improving my numbers. Also hoping to drop another couple of lbs this week also. My midsection has gone down in size, as reflected by the 6 lbs lost I suppose. I wonder why my BF% went up a bit though. Wondering if because I cheated a little last night. Had some drinks and late night eating right before passing out on the couch for the night.

Well anyways...

Had some issues with the Deadlift, not being able to use it the first day. Day 2 I thought my form was off so I went back and reviewed some videos again. I believe I'm starting to get the motion down.

Technique over weight!

Dude, you have an absolute winning attitude.....start slow and build!......mildly inspiring....keep it goin

[JohnKG]

It's the New Year and i've moved to my new apartment. Got a 2-bedroom with my home gym set up in the second room.. so pretty much no more excuses on not being able to work out. Didn't work out last week as I came down with the flu.. but i'm pretty much starting back from the beginning...

01.10.11

Program: SS

Squat: 135x5 135x5 135x5
Bench Press: 135x5 135x5 135x5
Deadlift: 135x5

[KC Masterpiece]

It's the New Year and i've moved to my new apartment. Got a 2-bedroom with my home gym set up in the second room.. so pretty much no more excuses on not being able to work out. Didn't work out last week as I came down with the flu.. but i'm pretty much starting back from the beginning...

01.10.11

Program: SS

Squat: 135x5 135x5 135x5
Bench Press: 135x5 135x5 135x5
Deadlift: 135x5

Good goin' mate! Super jealous about the home gym.

Make sure to research how to progress from the beginning on SS.

The First Workout
During the very first workout a general warm-up performed walking on a treadmill is all that is necessary. The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight. For the squat, a typical starting weight is in the neighborhood of 85 lbs.

The bench press is the next lift to be performed and the process of adding weight until form breaks down or bar speed slows is repeated. Again, once this weight has been found two additional sets are performed for three sets at the starting weight.

Starting weight for the deadlift is similar but because it is done for one set, once the starting weight is determined no further deadlift sets are performed. Also, the deadlift must start from a standardized height. If bumper plates are not available to the trainee and a deadlift of 135 lbs is too heavy, other plates may be stacked under the bar to elevate it to the proper height. After the deadlift weight is established the first workout is done and the trainee takes the next day for rest and recovery.

[JohnKG]

Hey KC

Thanks for looking out for me. I checked all my numbers the week previous before setting up the room so I knew what my starting numbers would be (with the exception of OHP, decided to just start with the bar). It's much more convenient... waking up at 4:30, walk across the hall and jump rope/lift.


01.12.11

Squat: 145x5 145x5 145x5

BP: 145x5 145x5 145x5

OHP: 45x5 45x5 45x5


I'm not to sure how to do powercleans.... probably need to look at some more videos... but I did the press instead... not sure if I was supposed to do it with the bench press though... but this is what I did this morning..

[JohnKG]

Quick question... I was wondering if there's a reason I wouldn't be able to do the deadlift with each workout? I personally wouldn't mind replacing the OHP w/ deadlift for every workout but I know I shouldn't sacrifice the squat or benchpress to do so...

Any opinions?

Quick insight: I'm building my core strength while training for Muay Thai, Muay Thai is ultimately just my transition to MMA... i'll be looking to pick up some BJJ within the next year or so...

[KC Masterpiece]

As you increase in weight you won't last one week with three heavy deadlift sessions. That is a gaurantee. Plus you don't want to drop the OHP. It's the manliest of the presses

I suggest reading up on the program a bit more. At the very least you should read the SS Wiki. Ideally you'd read the whole book and watch the DVD though. It'll be the best time you ever spend in your training career.

[sammcl]

As you increase in weight you won't last one week with three heavy deadlift sessions. That is a gaurantee. Plus you don't want to drop the OHP. It's the manliest of the presses :wink:

I suggest reading up on the program a bit more. At the very least you should read the SS Wiki. Ideally you'd read the whole book and watch the DVD though. It'll be the best time you ever spend in your training career.

BOOM.

Seriously though, don't drop the press, you'll regret it.

[JohnKG]

As you increase in weight you won't last one week with three heavy deadlift sessions. That is a gaurantee. Plus you don't want to drop the OHP. It's the manliest of the presses :wink:

I suggest reading up on the program a bit more. At the very least you should read the SS Wiki. Ideally you'd read the whole book and watch the DVD though. It'll be the best time you ever spend in your training career.

BOOM.

Seriously though, don't drop the press, you'll regret it.

Thanks to both of you. I'll continue as scheduled then

01.15.10

Squat: 150x3x5

BP: 150x3x5

DL: 150x1x5