So, new to programmatic weight lifting of any kind. My main goal right now is to lose weight but I’m starting with SS novice progression as well as cardio and being sure to eat at a deficit everyday.
Starting Stats:
Height: 5’ 9"
Weight: 245#
Waist: 42.8"
Body Fat: 39% (based on scale, I know not really accurate)
Current calorie intake 1800 calories / day
Goals:
Height: 6’ 2"
Weight: 205#
Waist: No real clue what is appropriate but definitely sub 40"
Body Fat: Sub 20%
Stretch Goal:
Abs!
400 DL / Squat. 1000 for the big 3
I’ve already done a couple weeks so just going to throw them in this post as well.
Note: 2 days before I actually started I did a workout with heavy (for me) 5x5 squat and dl
EDIT: Also should note, I have no idea if these starting weights are good or bad ha! I think I started my Squat a bit high because its already pretty difficult. No idea what to expect with finishing the novice lp so I’m just along for the ride right now 
Week 1:
Set A:
Squat: 180 x 5 x 3
Bench: 125 x 5 x 3
DL: 235 x 5 x 1
Set B:
Squat: 190 x 5 x 3
Press: 90 x 5 x 3
DL: 240 x 5 1
Set A:
Squat: 195 x 5 x 3
Bench: 130 x 5 x 3
DL: 245 x 5 x 1
Week 2:
Set B:
Squat: 200 x 5 x 3
Press: 95 x 5 x 3
DL: 250 x 5 x 1
Set A:
Squat: 205 x 5 x 3
Bench: 135 x 5 x 3
DL: 260 x 5 x 1
To go with all of this I have been doing “Couch to 5k” on the off days for cardio. I know this technically eats into novice gains but I’m honestly more worried about losing weight for now as I think the weight is a bigger risk for my general health than not gaining as much strength if I was eating 3500 calories / day and having a good rest between every lift. COuld be wrong but thats my thought so far.
Been weighing myself Monday. So with that down to 242.6. Right around a pound / week so far. I dropped calories a bit more in the hopes of going to 2lbs / week and see how I feel after that. I haven’t had any energy issues so far and only dropped down to 1600 so we’ll see. Tonight is cardio night so we’ll see how I feel after lifting tomorrow.
Another day of set B of novice lp finished up. The standard 5 lbs on everything no problem. Squats continue to be where I feel the most struggle so far.
Set B:
Squat: 210 x 5 x 3
Press: 100 x 5 x 3
DL: 265 x 5 x 1
Probably could’ve went up to 270 on the DL but just going with 5 and figure it will equal out in the end.
Feeling the drop to 1600 calories now as well. I’m hoping most of that is because work bought lunch today in the form of Jersey Mike’s so 1000 of my calories today all came at lunch. Energy is fine but I feel ravenous.
Set A:
Squat: 215 x 5 x 3
Bench: 140 x 5 x 3
DL: 270 x 5 x 1
Nothing really eventful today, so just continuing to stick to the plan.
I’m traveling to NYC and will be there all next week so need to figure out a gym that will do a week trial or day passes for not ridiculous near our office / hotel
Set B:
Squat: 220 x 5 x 3
Press: 105 x 5 x 3
DL: 275 x 5 x 1
So this is a bit of a lie but this finishes up week 3. I think next week I’ll start to sub in rows and chins. I’m doubtful I can actually do a chin up at this point I hate to say so I’m debating whether to do assisted chins or lat pulls. Not sure if one has benefits over the other. If you have thoughts feel free to chime in.
Well weigh in day came and everything is the worst basically. 1600 calories basically every and and I have been in the gym 6/7 days the past week and weigh in was 242.4 which means I lost .2 lbs in a week. I’m honestly not sure whats wrong. If I need to reduce calories further or if I stay on 1600 and see where I end up in a week. I should be at > 1000 calorie deficit / day after exercise so I’m not sure why the I’m not seeing the expected loss.
Was out of town for work so only got in a run and was eating like crap comparatively. Weighed in today and weight was the same so no loss at least. I have lost 2% body fat, provided my scale is at least consistent with itself which I can’t really confirm 
Last Friday I did set A when I got home.
Squat: 225 x 5 x 3
DL: 280 x 5 x 1
Bench: 145 x 5 x 3
Squat: 230 x 5 x 3
DL: 285 x 5 x 1
Press: 115 x 5 x 3
DL was a real struggle yesterday. I made it through the set fine but the last couple reps were a struggle the whole way. I think I’ll be adding lat pull downs and rows and going to DL only once a week. Hoping adding the upper body work will help with bench as my bench is REALLY weak and I would love for that to be able to grow as fast as Squats and DL have so far
No DL yesterday, introduced rows (can’t clean currently). down to 238.8 this monrning so finally making some progress there also.
Squat: 235 x 5 x 3
Row: 185 x 5 x 3
Bench: 150 x 5 x 3
The end of the week and lower calories really showed today in squats. Also found out something terrible today. I go to PF, yes I know its shit but its what I have atm, and I didn’t realize until this week that the bar itself was only 15lbs. So I was feeling bad about my lifts as I had been posting but really they were 30# lighter so thats a real downer. Anyway here’s today’s log.
Squat: 210 x 5 x 3
DL: 260 x 5 x 1
Press: 90 x 5 x 3
238.4 lbs so almost 8 lbs in a month. I honestly wish it was more, but trying to not really reduce my calories to much more. I think this still basically puts me in line with my goal of 205 by september. Although going to be switching gyms probably next week so I expect my lifts will go down slightly from not using a smith anymore.
Squat: 215 x 5 x 3
Row: 160 x 5 x 3
Bench: 135 x 5 x 3
Squat: 220 x 5 x 3
Row: 165 x 5 x 3
Bench: 140 x 5 x 3
So squat and press were insanely hard today. I felt weak the whole way through basically. I finished all reps so we are good there. DL I accidently did 10lbs less than I should’ve. My logging app is terrible and it didn’t save my last 2 DL so I attempted to do guess and apparently I was wrong. the 255 felt real easy. I probably had 3 solid reps left in me so could’ve definite hit the 265 like I should’ve done. Oh well…always wednesday
Squat: 225 x 5 x 3
DL: 255 x 5 x 1
Press: 95 x 5 x 3
Squat: 230 x 5 x 3**
Row: 170 x 5 x 3
Bench: 145 x 5 x 3
** So i failed the last rep of squat in my last set. Got down to parallel and nothing left to continue. I’m still eating at 1800 calories so I don’t think its crazy to hit a point early on like this where I couldn’t finish a set but maybe that’s wrong. Anyway I think I’m going to reset 10% off squats and continue on. I’ve also been running so my quads are just always doing something. Definitely going to take tomorrow off completely to be able to hit the lifts fresh on friday.
This was done yesterday
Squat: 210 x 5 x 3
DL: 265 x 5 x 1
Press: 100 x 5 x 3
Squats were actually still rough even after skipping my run the day before. I’m hoping 2 days off over the weekend helps. DL feels great so thats good. Press my last rep was literally all I could do so I’m hoping that 5 days off from the press will help there also. Supposed to run tonight but I’m thinking I may skip so I can let my legs recover a bit more.
Missed posting two work outs apparently.
Squat: 215 x 5 x 3
Row: 175 x 5 x 3
Bench: 140 x 5 x 3 not really sure what happened here. Not sure if I logged the wrong weight in the app or what? I may just get rid of the app and rely on my logs here to remember what my next progession should be. meh.
Squat: 220 x 5 x 3
DL: 270 x 5 x 1
Press: 80 x 5 x 3 ** had to deload here already which makes me feel like a weak piece of shit lol. I tried 105 and it just wasn’t going to happen.
Squat: 195 x 5 x 3 I got 220 off the rack and knew it wasn’t going to happen
Row: 180 x 5 x 3
Bench: 145 x 5 x 3
I think running and 30 minutes on the off days and squatting 3 days a week is just to much for my quads to handle. this has happened twice now where on Monday I feel really good actually but by Friday I have failed the prescribed weight. doing a 5k with friends on 7/4 so will continue on for another 3 weeks or so and then probably cut out the running.
Also on 1600 calories and the running helps with burning more calories so enjoy that.
Squat: 205 x 5 x 3
DL: 275 x 5 x 1
Press: 85 x 5 x 3
Squat: 210 x 5 x 3
Row: 185 x 5 x 3
Bench: 150 x 5 x 3
Missed logging a few here but I have been actually in the gym. Just going to log my last one here and try to be more consistent with getting back to the forums. I actually made it to a gym other than Planet Fitness this weekend and was pleasantly surprised that outside of bench I was able to increase the weight fine even thouhg not on a smith machine.
Squat: 240 x 5 x 3
Bench: 155 x 5 x 3
Row: 200 x 5 x 3
I didn’t have anyone to spot for me and was a little nervous benching without someone to help me bail out since it is sort of a new movement for me not being on the smith. I think I had the strength to do the increase prescribed but just wasn’t comfortable. All in all was pretty happy with this workout. Also found out that the gold’s gym near me lowered their price so I think I’ll be going there as the other gym was a little far away and had no ac / heat which in 100* with 70+ % humidity was a no go from me