John Redcorn is a 29 year old male (5’7", 200 lb) who complains of being fat and smol-armed.
Training and diet history:
- Previous fat kid resolved with puberty and maintained with trail running and treadmills.
- Prior to barbell training, the pt managed weight gain with trail running and hiking, which was d/c’d when barbell training was started d/t misinformation.
- Started training at the age of 22 and bodyweight of about 155 lbs, where poor program planning and management lead to overeating to get over stalled lifts, which ended in low-carb crash dieting to lose the weight only to be rubberband back fatter and loss of much strength.
- Programs dabbled with include: Stronglifts 5x5, SSLP, Madcow 5x5, 5/3/1, daily max back squatting, GSLP, Juggernaut Method, Smolov Jr. for bench, and GSLP Strength Bias.
- Injury hx includes undiagnosed left scapula injury with residual clicking from attempting a max press in my first year of training and an undiagnosed hip injury that lead to temporary sciatica. Current plan: 1. GSLP Strength Bias
- GPP + Hypertrophy Bias 7-week Plan after GSLP Strength BIas has run its course.
- Sprint intervals on treadmill twice a week.
- Integrating meal tracking into life.
- Finish nursing school, pass boards, and get a sick ICU job or something.
- Find a tenderoni.
Friday, Nov 17, 2017
Bonch Pross
212.5#x5@9.5
170#x12@8.5
Barbell Curls 12x3
Squats
285#x6@8
225#x11@9
Sacral region felt very tight towards the end of workout.
Banded pull ups and RDLs.
Saturday, Nov 18, 2017
Hopped on the dreadmill for conditioning. Sacral region became tight before last interval, so I cut the workout one interval short.
Monday, Nov 20, 2017
Press
120#x5x2; x7@8
Chin ups
BWx5x2; BW negatives 4x2
Squats
260x5x2
Sacral region tight throughout all set including warm up sets. Called the workout before the last workset.
Assessment and Plan: 1. Accumulated fatigue w/o deload over last 11 weeks, while not being in early 20’s anymore. Plan: will turn rest of the week into a deload week and including turning treadmill work into fasted walks.
2. Become financially stable enough to be able to hire a coach.
Wednesday, Nov. 22, 2017
Bench press:
200#x3x3; last set @7.5
Barbell curls:
12x2
Deadlift (sans belt)
225x5@8
A&P: 1. Continue low stress week.
2. Continue to question my life’s decisions.
Friday, Nov. 24, 2017
Press (Beltless):
115x5@7.5; 115x5@7; 125x5@8.5
Squat (Beltless):
225x5@7.5; 245x5@8
And some bodyweight chins.
A&P: 1. Resume regular training cycle.
2. Get a cool haircut.
Monday, Nov. 27, 2017
Bench (Touch n’ go, broh, c belt)
202.5#x5x2; 202.5x6@9.5
**Barbell Curls (**for the barbell girls)
12x3
Squat (Low-bar with belt)
260x5x2; x7@8.5
Assistance: RDL’s 8x3 and LTE’s 15x3
A&P: 1. Fatigued lower back resolved with low stress week. Plan: Figure out a good frequency for low stress weeks with current programming.
2. Bench progress slowing down. Plan: Consider switching to 3x4; 3+?
Wednesday, Nov. 29, 2017
Press
122.5#x5x2; x7@8.5
Deadlift
315x5@8; 285x5@7.5
And then some chinsu.
Friday, Dec 01, 2017
Bench (TnG, belted)
215#x4@9.5
172.5#x12@9.5
Barbell Curls12x3
Squat (belted)
290x5@8; 230x9@9.5
RDLs 8x2, omitted 3rd set d/t lower back tightness
Saturday, Dec 2, 2017
6 mins of chin-ups
6 mins of planks
Intervals on dreadmill.
Monday, Dec 4, 2017
Press (belted)
122.5#x5x3; last set @8.5. On the 5th rep of the 1st set, something got tweaked around my left scapula. It was a dull ache. I was able to complete the 2nd and 3rd sets without any loss of strength outside of fatigue progressing through the sets. No pins and needles sensation. Dull ache radiates around my left scapula to my left neck. Took 600 mg ibuprofen after training.
Chins just did 3 doubles because of how press went.
Squat (belted)
265x5x2; x8@8.5
Barbell rows 5x3; hamstrings felt like they were going to explode.
A&aP: 1. Shoulder tweak**.** Plan: Don’t make it worse, but still train. Specifics? IDK yet.
2. GSLP strength bias. Bench getting grindy, but minimal reps being hit on Fridays. Plan: Consulted with Dr. Feigenbaum. Recommended to stay the course until I fail. Preemptive programme changing is no bueno.
3. Fat loss: Plotted out macros per “To be a beast”. Made a spreadsheet. Plan: Setup myfatnesspal. Continue GPP twice a week.
Wednesday, Dec 6, 2017
Bench (belted)
205x5x2; x6@9.5; surprisingly better than expected s/p undiagnosed shoulder tweak.
Barbell Curls 12x3
Deadlift (belted)
320x5@9; 290x5@8; double-overhand grip becoming questionable. Switched to hook grip for 290.
A&P: 1. Shoulder tweak: Inflammation and discomfort managed well with ibuprofen and avoiding risky behaviors such as keg stands. Re-tweaked shoulder at work catching a falling soda last night. Plan: not “not train”.
2. **GSLP Strength Bias:** refer to progress notes above. Plan: continue current course.
3. Fat Loss: no new changes. Plan: increase compliance with using myfatnesspal.
Thursday, Dec 7, 2017
GPP: loaded and unloaded a pallet of sod for my parents. RIP back.
Friday,____ Dec 8, 2017
Press (belted)
127.5#x6@9.5; pretty good after tweaking shoulder on Monday’s workout. Did a good job of not nocebo-ing myself. #bless
115x5@8; changed how I approach the Friday’s back offs. I feel like the ~80% of top set x12-15 leaves at my higher risk for injury. So now I’m doing 90% of top set x5 and then 80% of top set x5-8
102.5x8@8
Chin-ups
BWx5@8.5; x4@8.5; x4@9; oh gosh so bahd, but at least my shoulder didn’t explode. BW was probably around 201# this workout.
Squats (belted)
During warm up sets I something happened with my hips. Today’s’ warm ups were 45x5x3, 95x5, 145x5, 195x3, and 245x2 before 295x4-6. 45 and 95 felt great. During 145x5, my hips just shot back in the hole and started shaking, while experience soreness through my sacral, gluteal, and hamstring(al) regions with residual soreness in the glutes after the set. I threw on my belt earlier than I usually do during warmups and was able to complete my workout without noticeable loss of strength nor with sciatica-like symptoms. Glutes still sore.
295x5@8.5
265x5@8
235x8@8
RDLS 8x3
A&P: 1. Butt tweak: bending over is uncomfortable, but baseline ROM intact. No sciatica-like symptoms. Plan: Put on belt earlier during warms if I do manual labor the day before. Discontinue twerking to ratchet music. Take 800 mg ibuprofen before going to work this afternoon.
2. Shoulder tweak: Resolved.
3. GSLP Strength Bias: Friend that likes Barbell Medicine ideologies is helping me make tweaks here and there. Effectively not GSLP strength bias, but progress is good. Refer to additional progress notes above. Plan: Continue current course.
4. Fat Loss: Started logging my AM food intake, but with the business and fatigue during PM hours I tend to neglect logging food intake. Plan: Get good, son.
Monday, Dec 11, 2017
BW 202#. 5’7"
Bench Press (belted)
205#x5x3; last set @9.5
Barbell Curls: 12x3 @vinegar strokes.
Squat (belted)
270#x5x3; last set @8
Barbell Rows
160#x5x3; pretty EZ now that hips aren’t thrashed s/p squats, I will aggressively LP this movement.
A&P: 1. Butt tweak: During the weekend, I made sure to stay active and mobile, which resolves symptoms. Upon waking hips are very uncomfortable walking downstairs, but resolves to a more tolerable level after a brisk morning walk. Plan: Discontinue AMRAP sets for squat. AM walks.
2. GSLP Strength Bias: Programming is looking less and less like the original template, but press movements are starting to surpass previous LP numbers. Squat and pull are still well-below previous maxes (381 squat, 415 deadlift), but I ~feel~ like my technique with the movements are much improved. Plan: Continue current course w/o AMRAPs. When GSLP-SB runs its course, complete a cycle of The Bridge with maintenance calories and then run a caloric deficit with the 7-week GPP cycle.
3. Nursing school: I had my last clinical day of the semester yesterday and my instructor told me I was passing and that I was a great critical thinker. :FeelsGoodMan:. I only need a 71% to keep my B in lecture. It feels good. Our program director gave us the learning modules for next semester. Plan: Drink beer, maybe some whiskey.
4. Fat loss: Yesterday, I drank a lot of beer and ate a giant burrito disrupting my macros for the day, but this homie needed to celebrate. Plan: Train shirtless to body shame myself.
Tuesday, Dec 12, 2017
GPP Chins in 6 minutes; clean garage and truck status post a week of high winds. Hella dusty bruh.
Wednesday, Dec 13, 2017
Press (belted)
125#x5x3; last set @9; I started using the bulldoge grip and it felt like I could keep a better wrist angle.
Chins: BWx4,4,3 @8
Deadlift:
325x5@8.5
295x5@9
A&P: 1. Butt tweak: Still experiencing morning hip discomfort that resolves with activity. I put on my belt on my 2nd to last deadlift warmup set versus usually adding belt on last warmup set. Plan: no changes.
2. GSLP Strength Bias: Pressing progress slowing. Plan: no changes from previous plan.
3. Fat loss: Improving at logging. Plan: continue to train shirtless to fat shame myself.
Friday, Dec 15, 2017
Bench Press
217.5#x4@9.5
195x5@9
175x8@8
Barbell Curls 12x3
Squat
300x6@9
270x5@7.5
240x8@8
RDLs
8x3@8
A&P: 1. Butt tweak: resolved.
2. Hot Mess LP: no new changes. Plan: Memes.
Monday, Dec 18, 2017
Press (belted)
127.5#x5x3 @8.5-9.5
ChinzZz did like 12 total reps at an overall 8 for each set
Squat (belted)
275x5x3; last set @9
Bent Row****s
165x5x3
A&P: 1. Hot Mess LP: no new changes. Plan: Memes.
2. Adjusting to new work schedule of 0600-1430, while I’m on break from school. Adjusting to training in the afternoon after work vs in the morning before going to work in the afternoon. Plan: Chase tail.
Wednesday, Dec 20, 2017
Bench Press
210#x5x3; last set @10
Barbell Curls 12x3
Deadlift (w/ belt)
330x5@8.5
295x5@9
Friday, Dec 22, 2017
Press (w/ belt)
132.5x5@9; Press 2.0
120x5@8.5; Press 3.0
105x7@9, Press 3.0
Chins BWx5, 5, 4@9
Squat (belted)
305x5@9
275x5@8.5
245x7@8
RDL
Tweaked right hammie on 4 rep of 135#. Called workout there.
A&P: 1. Hamstring tweak: Plan: Keep moving. Keep lifting. Went out for bratwurst and beer to cope.
2. Hot Mess LP: This is the end of the restoration of gainzZz. I started an LP back in July using front squats because that’s what my hip could tolerate at the time. Now at the end of year, I’m back to low-barring. Plan: Start The Bridge.Ending numbers: BW 202#, 5’7"
Squat 305x5@9 (E1RM: 364; all time best of 391 high bar)
Press 132.5x5@9 (E1RM: 158; all time best of 155)
Bench 217.5x4@9.5 (E1RM; 247; all time best of 235)
Deadlift 330x5@8.5 (E1RM: 400; all time best of 415)
The Bridge - Week 1, Day 1 - Monday, Dec 25, 2017
Squat w/ belt
280#x5@8.5
285#x5@8.5
275#x5@8.5
Overshot my RPEs.
CGBP
170x4@7
180x4@8
185x4@8.5
Weights chosen were appropriate.
Rack Pull (mid shin)
165x7@6
185x7@7
205x7@8
TIL that the 35# bumpers I rarely use raise the bar the right height for this movement. New movement so went with quite low weights compared to my deadlift. Erector sector was pretty fatigued after overshooting squat RPEs.
Progress Notes: The Bridge
Week 1. Day 2. Wednesday, Dec 27, 2017
2-Count Squat:
175#x5@7
205#x5@8
225#x5@9
Press (Belted)
95x5@6
115x5@8.5
115x5@8.5
Overreached on 2nd set d/t hyphy jump.
Barbells Rows:
125x8@6
135x8@7
140x8x2@8
1.3 - Friday, Dec 29, 2017
Comp DL:
270x5@6
285x5@7
300x5@8
Comp BP:
175x5@8
175x5@7.5
175x5@8.5
Overreached from first set.
303 Squats:
135x8@6
150x8@7
165x8@8
Kill me! KILL ME!
GPP days done on Saturday instead of Thursday because of schedule changes this week.
Progress Notes: The Bridge
Week 2. Day 1. Monday, Jan 01, 2017
Squat (Belted)
245#x5@6
260x5@7
275x5@8
275x5@8
275x5@8.5
CGBP
170x4@7
180x4@8
190x4@8.5
192.5x4@9
Rack Pull (Mid shin)
165x7@6
190x7@7
210x7@8
210x7@8.5
Progress Notes: The Bridge
Week 2. Day 2. Wednesday, Jan 03, 2017
2-ct Squat (beltless):
190#x5@7
210x4@8
230x4@9
230x4@9
Volume and RPEs met
Press 3.0 (belted):
95#x5@6
105x5@7
115x5@8.5
115x5@8
115x5@oh shit - On the last rep of this set, I experienced sharp pain localized around the medial border of my right scapula, which shot pain up my neck and towards my left shoulder as well. Completed the set, but stopped the press session one set short. Author’s note: I get injured pressing about every 6 months, but this is the first time it has occured on the right side.
Barbell Rows
Attempted some warm up sets, but the pain was pretty gnarly.
That night after training I awoke during the middle of the night, because the pain was so bad. I read the introduction to Pain Science’s muscle strain guide and ended up buying the guide. Very confident it’s a muscle strain and more specifically a grade 1 per Pain Science’s guide. I’m not worried too much. I’m more annoyed with the acute pain than having to go through the recovery process. I skipped Thursdays GPP. Pain improves with icing and movement. I’m fairly certain I will be able to complete this week’s competition benching at a dece intensity, but I am uncertain about deadlifts.
A&P: 1. Shoulder injury: not not train.
2. The Bridge: If shoulder condition has not improved closer to next press workout, I will slide into Jordan’s DM’s to ask him a question versus sending him a double-chin selfie.
Progress Notes: The Bridge
Week 2. Day 3. Friday, Jan. 05, 2017
Deadlift, belted:
270#x5@6
285x5@7
300x5@8
290x5@8
275x5@8
RPE’s fine, dandy. Glutes felt pretty fatigued after this.
Bench Press, 1-ct pause:
155x5@6
160x5@7
165x5@7.5
170x5@8
172.5x5@8
172.5x5@8
RPE’s fine; didn’t overreach like last week. Surprisingly good after shoulder strain. Tinkering with my computer this morning was enough movement to make my shoulder feel like the pain was almost a blur.
303 Tempo Squat
135x8@8
155x6@9.5
Glutes litty from deadlifts. Ugh.
A&P: 1. Shoulder Tweak: Shoulder feels remarkably better today, especially after getting moving around most of the morning. I’m feeling really positive about a quick recovery that I’ll be able to at least Press 2.0 next Wednesday. Press 3.0 with empty bar caused some pain. Plan: Either train with Press 2.0 since I’m not planning on doing a strenghtifting meet anytime soon or even ever. If training overhead is complete trash maybe replace the press with a high incline bench for the rest of the cycle? Need to ask during an IG live.
2. The Bridge: Plan: Figure out what to do about presses.