8

reading through my squat progress since february - march feels good

doin good work, getting stronk in the words of chins

current weight 189.6 (-1.2 week)
current body fat 18.6% (-0.1 week)

sl 5x5 week 3.1, 8 rep edition

squat
105x10 wu
155x5 wu
195x8
195x8
195x8
195x8

db bench
25x8 wu
30x8 wu
50x8
50x8
50x8
50x8

bb row
75x8 wu
75x8 wu
105x8
105x8
105x8
105x8


this felt ok, i actually did chest before squats since my arm/shoulder have been so tender lately
it feels fatigued as it did last week but at least i was able to do some decent volume rather than nothing at all

n1 squats

lifting shoes obtained! they feel spectacular
i can actually pistol squat in them too

doing a refeed / carb up today, +100g (350)
should make for a killer session tomorrow as well as contribute to arm/shoulder recovery

what brand/style of shoes?

Worst reader mexico

adhoc squat session, new shoes edition

135x5 wu
225x2 wu

successful pr attempt 1 - 285x1
successful pr attempt 2 - 305x1

sl 5x5 week 3.2, shitty shoulder edition

ohp
25x8 warmup
30x8 warmup
35x8
35x8
30x8
30x8

deadlift
115x5 warmup
205x5 warmup
275x3

(tuckered, but wanted to try to pull 300 since i hit the squat yesterday)

305x1 pr

squat
135x5 warmup
135x5 warmup
no work sets, called yesterdays volume good

major rotator cuff mobility work incoming
range of motion is just not there, and its whats causing my arm to hurt just from even trying to grip the bar

sl 5x5 week 3.3, 8 rep 2nd edition

db bench
30x8 wu
40x8 wu
55x8
55x8
55x8
55x8

+10 total lbs per work set

leg press
105x8 wu
145x8 wu
190x8
190x8
190x8
190x8

wanted to do legs but let my shoulder area rest
this was a 1 time thing i think, i didnt much enjoy this machine

bb row
95x8 wu
95x8 wu
115x8
115x8
115x8
115x8

+10 lbs per work set

decent session overall

modified sl 5x5 week 4.1 (8 rep B day)

machine ohp
55x8 wu
70x8 wu
100x8x4

squat
105x8 wu
155x8 wu
205x8x4

+10 work sets

deadlift
135x5 wu
225x5 wu
275x3
295x1

pretty flat, but goddamn i was tired

shoulder is feeling ok
stilly iffy, but better

current weight 188.4 (-1.2 week)
current body fat 18.3% (-0.3 week)

sl 5x5 week 4.2

db flat bench
35x5 wu
55x5 wu
75x5x4

extremely happy with this progress

squat
105x5 wu
155x5 wu
235x5x4

i thought from reading my sheet that this was +5 progress per work set but looking back at the last time i did 5 rep squats its actually the same
oh well, it felt really good regardless

bb row
--ran out of time, will do this tomorrow


shoulder feels ok
not great, but not bad either

Can't be arsed to read all of this.

Pics update.

bb row
95x5 wu
95x5 wu
140x5x4

+10 progress per work set

this felt sloppy, like it was a smidge too heavy


also did some hamstring curls, hanging leg raises, and ofc mobility work
also did yoga in the morning (seperately)

Proal should do yoga or something
Proal won't

Gz for doing it

been doing it for like 8 or 10 weeks, its really great for mobility

kstar mobility wod by muscle group
https://www.evernote.com/pub/bryce126/mobilitywodbymuscle

modified sl 5x5 week 4.3 (8 rep B day)

machine ohp
55x8 wu
70x8 wu
105x8x4

+5 work sets

squat
105x8 wu
155x8 wu
210x8x4

+5 work sets

deadlift
135x5 wu
225x5 wu
275x5

deadlift is kind of stalling but right after squat im just flat out tuckered

alright, stronglifts is pretty much donesies
going to deload next week and then start 5/3/1 (big but boring variation) the week after using these 5rm numbers
excited for that

Boring but big best assistance useast

current weight 187.2 (-1.2 week)
current body fat 18.5% (+0.2 week)

Holy fuck - great job man. Your dedication is strong. Impressive progress.

wednesday cardio

1 mile treadmill - 10:26
3/4 mile @ 6.7, 1/8 mile @ 3.7, 1/8 mile @ 6.9

stairs - 17:00
49 floors, ~150 calories

results:

current - 8/12/13

weight: 188.0
body fat 18.5%
bmi 28.6

chest: 39 1/4"
waist: 36 1/2"
hip: 38 3/4"
thigh: 22 3/4"
arm: 13 1/4"

previous - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -43.6 lbs
body fat: -12.1%
bmi: -6.6

chest: -6"
waist: -10.5"
hip: -6.5"
thigh: -1.25"
arm: -2"

this 4 week stretch was -1 lb fat mass and -1.9 lbs lean mass
why? i am not entirely sure, there are lots of variables between total caloric deficit, protein intake, carb intake, frequency of training, bodyparts trained (and not trained), time and conditions of body fat reading, etc

macros

200 protein -> 200 this week (+0), 210 next week (+10)
250 carbs -> 265 this week (+15), 275 next week (+25)
65 fat -> 65 this week (+0), 60 next week (-5)

outlook

stronglifts yieled good strength gains as expected
i think 5/3/1 will be even better, and has more well rounded accessory lifts (like, any at all)
as far as nutrition goes... ramping up my carbs a bit more, as well as a tiny bit more protein and slightly reduced fat

misc

bp 107/64
resting heart rate 63 bpm

5/3/1 week 1 - monday ohp

(i am doing standing barbell press -- cleaning the weight from the ground)

warm up
45x5
60x5
70x3

work sets
75x5
90x5
100x5+(8)
60x10x5

accessory
chin-up 5x10 (80 lbs assist all sets)

gz and gl!

how did those sets of 10 feel?

brutal
the last 2 sets i struggled with rep 9 and 10... i had to get a bit of knee bend leg momentum for rep 10 and i know my back and arms were trying to take over big time
and then to do chin ups...

was a serious pump for sure
i love the way this program is designed

5/3/1 week 1 - tuesday deadlift

warm up
115x5
140x5
170x3

work sets
185x5
215x5
240x5+(7)
140x10x5

accessory
hanging leg raise 5x10 (5 straight leg, 5 bent leg each set)

wednesday AM yoga / PM cardio

1 mile treadmill - 9:01
did not walk at all, majority @ 6.8, ~ last 1/16 mile @ 7.5

stairs - 20:00
64 floors, ~188 calories

5/3/1 week 1 - thursday bench

warm up
80x5
100x5
120x3

work sets
130x5
150x5
175x5+(9)
100x10x5

accessory
db rack row 50x10x5

5/3/1 week 1 - friday squat

warm up
105x5
130x5
160x3

work sets
175x5
200x5
225x5+(7)
160x10x5

accessory
seated leg curl 100x10x5

5/3/1 week 2 - monday ohp

warm up
45x5
60x5
70x3

work sets
80x3
95x3
105x3+(8)
60x10x5

accessory
chin-up 5x10 (70 lbs assist all sets)

current weight 185.6 (-2.4 week)
current body fat 18.2% (-0.3 week)

5/3/1 week 2 - tuesday deadlift

warm up
115x5
140x5
170x3

work sets
200x3
225x3
255x3+(9)
140x10x5

accessory
hanging leg raise 5x10 (5 straight leg, 5 bent leg each set)

Im glad you started working with more on DL, you are gonna love this I think

last week i pulled 240x7 for my plus set and today 255x9 which is a considerable improvement in week over week volume
i was worried that my DL was stalling but this progression scheme rules
next week 270x1+ im hoping for 5 or more

wednesday cardio

treadmill - 8:44
1 mile run @ 7.0

stairs - 20:00
70 floors @ ~55-60 steps per min
~201 calories

5/3/1 week 2 - thursday bench

warm up
80x5
100x5
120x3

work sets
140x3
160x3
185x3+(8)
105x10x5

accessory
db rack row 50x10x5

5/3/1 1st cycle results:

OHP - est 1RM: 130 lbs

8/12 - 100x5+ (8)
8/19 - 105x3+ (8)
8/26 - 110x1+ (9)

bbb: 60x10x5, chin-ups 5x10 (80, 70, 60 lbs assistance week over week)


Deadlift - est 1RM: 315 lbs

8/13 - 240x5+ (7)
8/20 - 255x3+ (9)
8/27 - 270x1+ (8)

bbb: 140x10x5, hanging leg raise 5x10


Bench - est 1RM: 225 lbs

8/15 - 175x5+ (9)
8/22 - 185x3+ (8)
8/29 - 195x1+ (6)

bbb: 105x10x5, db rack rows 50x10x5 (week 1 and 2), 55x10x5 (week 3)


Squat - est 1RM: 295 lbs

8/16 - 225x5+ (7)
8/23 - 240x3+ (4)
8/30 - 255x1+ (3)

bbb: 130x10x5, leg curl 5x10 (100, 105, 110 lbs week over week)

results:

current - 9/9/13

weight: 185.2
body fat 17.9%
bmi 28.2

chest: 39 3/4"
waist: 36 1/4"
hip: 39"
thigh: 22 1/2"
arm: 13 1/2"

previous - 8/12/13

weight: 188.0
body fat 18.5%
bmi 28.6

chest: 39 1/4"
waist: 36 1/2"
hip: 38 3/4"
thigh: 22 3/4"
arm: 13 1/4"

previous - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -46.4 lbs
body fat: -12.7%
bmi: -7.0

chest: -5.5"
waist: -10.75"
hip: -6.25"
thigh: -1.5"
arm: -1.75"

misc

blood pressure 112/60
resting heart rate 49 bpm

macros

280-300c
185-195p
55-60f

5/3/1 cycle 2, week 1 - monday ohp

80x5
95x5
110x5+(7)
65x10x5

chin-up 5x10 (40, 40, 50, 60, 70 lb assist)

5/3/1 cycle 2, week 1 - tuesday deadlift

190x5
220x5
250x5+(11)
145x10x5

hanging leg raise 5x10

wednesday cardio

fastest mile treadmill - 8:30 @ 7.0-7.5 mph range

stairs - 15:00 @ 60 spm, ~150 calories

Keep it up.

I don't keep track of anything. I lost 30 pounds though since March

gz