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Old 08-20-2008, 12:54 PM   #1
ryan mac
New Member
 
Join Date: May 2008
Posts: 37
Default Ryan Mac's SS mass gain log

Sadly I've been at this strength and conditioning thing for far too long. Ultimately I had not reached the levels to which I aspired. Jan 1, 2008 I did my first ever CF workout. Over the following 7 months I improved in strength, lean muscle, flexibility, durability, mental fortitude and determination. I learned a great deal more information during that 7 month period in large part to CF principles, but I also picked up Starting Strength very early on. I had seen SS utilized by many to achieve new levels of strength. I felt like it was an intelligent move so that I could develop my technique in the important lifts. I believe I have enough knowledge at this point to do a true strength/mass building phase.

Please, if you have any suggestions or recommendations feel free to point them out at any time.

I will first start by putting in logs from the beginning of my program which started on August 4th, 2008.

Vitals:
Male 36 years old
Cyclist, mountain and road
Hockey player
A lovely supporting wife
Father of two 5yr daughter, 1yr son
182lbs
6'2"


Aug. 4th
Sport comments: Starting Strength:

Squat
45x10
95x10
135x5
155x5x3

Press
45x5x2
65x5
75x5
85x5
90x5x3

Dead
135x5x2
185x5
225x3
265x5


Aug. 7th
Squat
45x5x2
65x5
95x5
115x5
135x5
160x5x3

Bench Press
45x5x2
65x5
95x5
115x5
135x5
150x5x3

Power Clean
45x5x2 (hang)
95x3x2
105x5
115x3
120x5x3

Aug. 9th
Planks
90sec front
90sec L side
90sec R side
120sec stability ball

Squat:
65x5x3
85x5x2
105x5
135x5
150x5
165x5x3 work set

Press:
45x5x2
65x5
75x5
85x5
90x3
95x5x3 work set

Dead:
135x5x2
185x5
205x5
225x3
255x3
275x5 work set (hard)

Aug. 11th
Squat
45x5x3
75x5x2
115x5
140x5
160x5x3

Bench Press
45x5x3
65x5x2
95x5
135x5
150x3
160x5x3

BW back extension
x5
x5
x5
x5
x5

Strict Pull ups
x5
x5
x5
x5
x5

Aug. 13th
Plank FR 1:45
L side 1:45
R side 1:45
Stability ball front plank 2:00

Snatch practice:
PVC 5x2
15lb bar 5x2

Squat:
45x5x3
75x5x2
115x5
135x5
155x3
175x5x3 (missed the last rep, of the last set)

Press
45x5x3
65x5x2
75x5
85x5
95x3
100x5x3

Clean
45x5x2 (hang)
65x5x2
95x5
115x5
135x5x3

Out of town from Aug. 14th - 17th

Aug. 18th
Squat : *reset the weight on this*
45x5x3
75x5x2
95x5
115x5
135x5x3

Bench Press
45x5x2
65x5x2
95x5
115x5
150x3
165x5x3

Pull Ups
bw x 6
bw x 6
bw x 6

Back Extension
bw x 10
bw x 10
bw x 10
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