Duplicated (first one had a typo in the thread title that was bothering me)
Vitals: 41yo. 6’0" 208lbs last time I checked.
Ran a pretty good SSLP when I was 39, but got addicted to @10-ing sets across and I haven’t made much progress in the the last two years, which have been full of work/family/major life change interruptions.
I work a physical, unique job (a bicycle powered trash/recycling/anything else hauling business) so I do a ton of LISS (4-5 hours 3-4 times a week), and this also makes it tough to keep weight on, although I seem to have hit a maintainable resting place at just below 210.
Single-ish dad, two jobs, two kids, taking classes in my “free” time. Should eat more. But I do have a gym around the corner and I’m committed to hitting it three times a week, hitting the RPE’s, and seeing what happens.
Before the template were up for sale I cribbed what I think is something similar to the 12 week Strength program from an SS forum member with similar numbers to me. I’m in week 3 right now. I can feel the volume of week 3, and I often come into the gym under-recovered because of work, but I’m added tonnage even when I don’t push up my top set.
I won’t be doing any LISS in the gym–will do some other GPP though.
Week 3 Day 2 (11-15)
Yesterday was a long day on the bike–ten miles back and forth with about 20 pickups. Hauling 100-200 pounds most of the time. Just over five hours but I wrapped up by 2pm and had time to rest before hitting the gym. I’m amazed how well my body is adapting to the day job–I wouldn’t have thought there was any way in hell I’d be able to deadlift this much after a day of work but I go in with the attitude that I’m just gonna hit the prescribed RPE and the bar keeps moving well.
Comp. Bench
195x4@7
207.5x4@8.5
215x4@9
200x4@8
200x4@9
I felt a little underecovered and very off until the fourth set into this. Bar path was all over the place and I was just sloppy in general. I think this may have had something to do with the bench feeling so good Monday, which meant extra fatigue sets (28 reps total). I didn’t increase my top set from last week.
Deadlift
315x4@nada
350x4@7
375x4@8
400x4@9
370x4@8
Felt like my CNS had woken back up by the time these rolled around. Felt solid. Kept rest periods to 5m, with an extra few seconds before the top set. Glad I had fatigue programmed or I would have reached for 405.
Press w/ Belt (one notch loose)
95x7@6
105x7@7
115x7@8
127.5x7@9.5
120x7@8.5
I’m going to start belting for these but not at full tightness–I have a tendency to overextend my lower back a little on longer sets and the 4" belt helps prevent this by digging into my back.
Week 3 Day 3 (11-18)
This was scheduled for yesterday.
TnG Bench (no wrist wraps)
190x4@6
205x4@7
215x4@8
225x4@9
220x4@9
215x4@9
2ct Paused Squat (no belt or sleeves)
225x4@6
245x4@7
255x4@8
270x4@9
260X4@9
255x4@8.5
Press (belt on last four sets)
100x7@6
110x7@7.5
120x7@8.5
130x7@9.5
120x7@9
120x7@10
Week 4 Day 1 (11-20)
Man, what a good day at work and in the gym. I have a sligthly unusual schedule this week but will be able to stick to this block through another week. I have picked up more work mid-week starting Dec. 1st, so I’m going to morph this into the BBL HLM starting next week. My last four weeks have been very similar to the first four weeks of that program so I’ll just jump into week five. Looking forward to some singles.
Comp. Squat (all sets of 4)
270@6
290@6.5? (meaning 270 wasn’t actually @6)
315@8
330@8.75
315@8.5
315@8.5
2ct Bench (also all sets of 4)
190@7
200@8
210@9
210@9
210@9
RDL (sets of 7)
275@7
295@8
310@8.5
305@9
295@9
Added to top set and tonnage on every lift–pretty happy.