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Assassin's SS Log

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Assassin's SS Log

Postby TheAssassin » Wed Aug 29, 2012 10:35 pm

Wednesday Week 1 Workout:
Weight: 208

5 warm-up sets Squat 135 5/5/10
5 warm-up sets Press 95 5/5/10

Was in the mood to Deadlift so did 135 for 10 and 225 for 5. Very light, will definitely be fine by Saturday.

Post Workout Nutrition: 1 Scoop Whey Isolate, Litre of Milk
Last edited by TheAssassin on Thu Sep 06, 2012 2:25 am, edited 1 time in total.
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Re: Assassin's SS Log

Postby Fearless6691 » Wed Aug 29, 2012 11:24 pm

SS! Fuck yea!
Did you clean?
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Re: Assassin's SS Log

Postby TheAssassin » Thu Aug 30, 2012 6:37 pm

Not yet, that's next week. I'm pretty excited to try it out.
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Re: Assassin's SS Log

Postby Fearless6691 » Thu Aug 30, 2012 9:59 pm

Next week? Lol
What kind of crazy variation are you running?
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Re: Assassin's SS Log

Postby Fearless6691 » Thu Aug 30, 2012 9:59 pm

Next week? Lol
What kind of crazy variation are you running?
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I hated every minute of training, but I said, "Don't quit.
Suffer now and live the rest of your life as a champion.
"
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Re: Assassin's SS Log

Postby TheAssassin » Fri Aug 31, 2012 11:17 am

The one in the book minus a deadlift day change.

Friday

Fucked up on adding weight. Instead of 15 overall, added on 15 per side.


5 Warm-Up Sets 165 /5/5/10
5 Warm-Up Sets 135 /5/5/10
Chin-Ups 5/5/5
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Re: Assassin's SS Log

Postby TheAssassin » Tue Sep 04, 2012 4:30 am

Monday

5 WUS Squat 185 5/5/5
4 WUS Press 105 5/5/5
2 WUS Clean 95 3/3/3/3/10

Not getting enough calories and injured shoulder and ankle from dodgeball.


Original plan was to go from 135 to 185 in the squat in 6 workouts, I did it in 3. Will do one or two more 10lb progressions and then probably start with 5.
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Re: Assassin's SS Log

Postby MirFan » Tue Sep 04, 2012 8:58 am

Why did you decide to clean at the end? Usually a good idea to do that at the start, when you are not tired, so form will still be good.
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Re: Assassin's SS Log

Postby TheAssassin » Tue Sep 04, 2012 3:27 pm

MirFan wrote:Why did you decide to clean at the end? Usually a good idea to do that at the start, when you are not tired, so form will still be good.


Because the squat is the most important thing in SS and should always be done first. Being tired wasn't the problem, it was just the first time doing it, and at a weird height that made it silly. It should get better eventually. Maybe I'll do 135 next time to be normal.
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Re: Assassin's SS Log

Postby TheAssassin » Thu Sep 06, 2012 2:25 am

Wednesday
Weight: 211

Squat 195 5/5/5
Bench 155 5/5/10
Chin-Up 5/4/3

Chins were oddly difficult.

Post Workout: 1.5L of Milk, Peanut Butter
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Re: Assassin's SS Log

Postby TheAssassin » Sat Sep 08, 2012 5:10 am

Friday

Squat WUS 45 5/5 95 5/ 115 5/ 135 3/ 205 5/5/5
Press WUS 45 10/ 65 5/ 75 5/ 115 5/5/5

Squats technique changed. Knees stop moving forward and I sit back until hamstring stretch, then drive up. Feels less hip-driven though.

Press was hard. 1rst set almost stalled on the 5th rep then got pumped up, shook the rack, took some heavy breaths and the rest were easy and intense. Shows how getting amped benefits you.
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Re: Assassin's SS Log

Postby Fearless6691 » Sun Sep 09, 2012 3:32 am

You have a Android phone?
Check out the free strong log on there. Pretty nice piece of free software.
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Suffer now and live the rest of your life as a champion.
"
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Re: Assassin's SS Log

Postby TheAssassin » Sun Sep 09, 2012 10:18 pm

Fearless6691 wrote:You have a Android phone?
Check out the free strong log on there. Pretty nice piece of free software.


I tried it out before, wasn't really a fan. Doesn't have chin-ups or other exercises. I enjoy logging things here. I'm making a graph of my progress as it goes.
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Re: Assassin's SS Log

Postby TheAssassin » Tue Sep 11, 2012 3:24 am

Workout 6 Friday

5 Warm-Up Sets Squat 210 5/5/5
5 WUS Bench 175 5/5/5
Chin-Ups 3/2/0

Roughest workout yet. Grunting and screaming during last set of squats, some were maybe high, hips felt weird. Bench felt really heavy, barely made that one too. Chin-ups were a bigger disaster than last time. Biceps feel very tired after bench press.

I'm attributing this to diet. Today's fare consisted of a small bowl of alfredo, a liter of milk, a handful of peanuts and a few spoons of peanut butter. Not enough for SS alone, nevermind an hour of dodgeball on top of that.


Will eat everything in sight, see if that helps the next one.
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Re: Assassin's SS Log

Postby Fearless6691 » Wed Sep 12, 2012 6:02 pm

TheAssassin wrote:Workout 6 Friday

5 Warm-Up Sets Squat 210 5/5/5
5 WUS Bench 175 5/5/5
Chin-Ups 3/2/0

Roughest workout yet. Grunting and screaming during last set of squats, some were maybe high, hips felt weird. Bench felt really heavy, barely made that one too. Chin-ups were a bigger disaster than last time. Biceps feel very tired after bench press.

I'm attributing this to diet. Today's fare consisted of a small bowl of alfredo, a liter of milk, a handful of peanuts and a few spoons of peanut butter. Not enough for SS alone, nevermind an hour of dodgeball on top of that.


Will eat everything in sight, see if that helps the next one.

Weighted chins?
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I hated every minute of training, but I said, "Don't quit.
Suffer now and live the rest of your life as a champion.
"
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