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SSS TRAINING LOG

Steven Rose

Strength & Conditioning, Power Sports , Powerlifting
Coach
Steven Rose

SSS TRAINING LOG is my personal training, posted on TrainHeroic as I do it. Join the team, follow along in the app, and log every session as you train the way I train.

I'm Steven Rose, M.S., CSCS — Assistant Performance Coach at Princeton University. My training is built on the Olympic lifts, squats, and pulls, plus accessory work and conditioning: the same approach behind a 405 lb back squat and a 255 lb power clean at 170 lb bodyweight. A typical day might be snatch and clean singles, front squats, clean pulls, and finishers — posted from a full gym, as I train.

This is not a program written for you — it's my log, opened up. If you want programming planned out for you in progressive blocks, that's SSS COMPLETE, my other team. If you want to see and follow exactly what I'm doing, this is it.

Start free for 7 days — $15/month after that. Cancel anytime.

$15 / mo
Start My 7-Day Free Trial
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A coach's real training
My actual sessions, posted as I train them
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Olympic lifting and strength
Snatches, cleans, squats and pulls
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Log every session in the app
Track your sets, reps and loads in TrainHeroic
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Full sessions, nothing held back
Accessories and conditioning included
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Half the price of full programming
Follow along for $15 a month
Features
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Programming 7 days per week
My actual sessions, posted as I train them — snatches, cleans, squats, pulls, accessories and conditioning.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Plates // Dumbbells
Recommended
Bands // Medicine Ball // Foam Roller
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2026-11-10

A

Block Snatch

10 x 1

B

Block Clean

10 x 1

C

Front Squat

3 x 3

D

Clean Pull

3 x 3

E1

Belt Squat Calf Raise

3 x 10

E2

TRX Hamstring Curls

3 x 8

E3

Copenhagen Plank

2 x 20

Tuesday
2026-11-11

A1

Lateral Explosive Push Ups

3 x 6

A2

MB Side Throw

3 x 5

A3

Band Shoulder Complex

2 x 10

B1

Bench Press

3 x 5 @ 205 lb

B2

Weighted Strict Pullup

3 x 5

C1

Assisted SOTS Press

3 x 5 @ 50, _ , _ lb

C2

Bird Dog Row

3 x 8

D

Rower

1 x 30:00

Coach
More from Steven Rose
coach-avatar Steven Rose

Steven Rose, M.S., CSCS — Assistant Performance Coach at Princeton University. Previously a high school strength coach, with experience training people from ages 8 to 80.

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Stop watching. Start training.

Your first week is free.

Start My 7-Day Free Trial
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FAQs
How does the free trial work?
Your first 7 days are free. After that it's $15/month, and you can cancel anytime.
How is this different from SSS COMPLETE?
SSS COMPLETE is programming planned out for its members in progressive blocks. SSS TRAINING LOG is my own personal training, posted as I do it — you follow along with what I'm actually training.
What equipment do I need?
A full gym. My training uses barbells, plates and dumbbells, plus machines and conditioning equipment as the session calls for them.
Who is this for?
Lifters with some training experience who want to follow a coach's real training. The team is set at an intermediate level.
When are sessions posted?
Sessions go up as I train them, through the week.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

SSS TRAINING LOG
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SSS TRAINING LOG
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SSS TRAINING LOG
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