I don't know how long I'll be doing SS. That depends on how long I can continue linear progression, ie: adding weight to the bar and making progress. It'll also depend on if I decide to reprogram when I do stall out and switch to an advance novice SS program, or intermediate level strength and mass gain program. I'll make those decisions when I encounter them.
I've started a food log on fitday.com in order to track how many calories I'm eating. The goal is to eat a truckload of calories every day during this cycle. The amount of food you eat is what determines if you gain weight and get bigger and your training is what determines if that weight gain is muscle or fat and to what ratio. Also obviously how 'clean' you eat plays a role. When trying for weight gains, SS calls for drinking a gallon of whole milk a day (GOMAD) and getting down somewhere in the range of 4,500-7,000 calories.
I'll be doing the original SS program which looks like this:
3x5 Bench Press
3x5 Shoulder Press
5 x 3 Power Cleans
As of today here is what my lifts look like:
Squat: 1 rep max 240lbs, 5 rep max 200lbs...I'll start at 140lbs...Single rep max goal of 300lbs
Deadlift: 1 rep max 355lbs, 5 rep max 315lbs...I'll start at 250lbs....Single rep max goal of 400lbs
Benchpress: 1 rep max 165lbs, 5 rep max 145lbs...I'll start at 100lbs...Single rep max goal of 200lbs
Press: 1 rep max 125lbs, 5 rep max 105lbs...I'll start at 60lbs...Single rep max goal of 140lbs
Power Clean: 1 rep max 180lbs, 5 rep max 150lbs...I'll start at 95lbs....Single rep max goal of 210lbs
I'll be adding 5lbs to each lift every single workout until I need to reset. I'll reset twice and then look at doing the advanced novice program from Rippetoe's book Practical Programming.
If you want to learn more about this program, you can read till your eyes bleed about it HERE.
So today I did:
Squat 5 x 3 - 140lbs
Bench Press 5 x 3 - 100lbs
Deadlift 5 x 1 - 250lbs
Ate 5,114 Calories....216grams of fat.....479grams of Carbs.....322grams of protein
% of Calories:
9 Hours of sleep
The first day went well. I enjoyed going shopping today and buying 4 gallons of whole milk as well as a bunch of other food. The lifting wasn't too bad at all. Did feel my low back though...Just got a little tired by the time I did the work set of the deadlift.