JT's Training Log

Decided made more sense to log here than in the blog.

For those only watching logs.

Stats:
Male
6’3" - 191cm
357 lbs - 161.9 kg

I list LP, however, I realize that I’m not strictly adhering to the SSLP method since I’m walking and doing HIIT-esc, of course needing to drop 30% body fat means that there are other concerns that are more immediate than totally maximizing initial strength gains and following LP in the purest means.

09/21/2017
Fasted AM Walk - 1.19mi / 1.91km
Lunch Walk - 1 mi / 1.61 km

LP:
Squat: 170 3s x 5r
S1: Good
S2: R3+ Bar started to ride up, poorly set grip.
S3: R3 Bar was poorly set again, rolled up and put me on my toes. Recovered. Racked, Reset bar and grip and finished. Weight was fine, just issues with getting my shoulders loose enough to seat the bar correctly.

Press: 70 3s x 5r
S1: R5 slooooow
S2: Took more time to set grip, and focused on keeping bar path correct (no forward drift). Was fine.
S3: Totally fine, should be able to make 5lb jump next press day.

Deadlift: 260 1s x 5r
1-3, easier than expected. R4 was a little grindy, R5 was hard to catch breath to reset took about 6 seconds instead of 3,2,1 pull.

Focused overall on keeping rest periods timed, and just doing the work instead of worrying about trying to get out of the gym and rushing stuff. I can’t get to the gym with barbells until 10:45 pm so in an effort to sleep at least 7 hours I was pushing to get through stuff quickly, but after a little “time budgeting” yesterday I worked it out to get my 7 to 7 1/2 hours of sleep and still have time for a fasted walk in the morning. Made it a lot easier to focus on just moving the weight.


9/20/2017

AM Walk - 0.75 mi / 1.2 km

HIIT on Stationary Cycle -
5:00 warm-up @ 55rpm / 7 rounds of 0:20 @ 70rpm, 2:20 @ 115rpm / 5:00 cool-down @ 55rpm
Based this on Dr. Feigenbaum’s recommendation from “To be a Beast”. I had to cut cool-down from 10:00 to 5:00 due to time constraints, otherwise as listed.


9/19/2017

Fasted AM Walk - .75 mi / 1.2 km

Lunch Walk - 1.38 mi / 2.22 km

LP

Squat: 160 3s x 5r
S1 R3+ Was slow finishing
S2 & 3 Felt easy. Solid low bar positioning.

Bench: 130 3s x 5r
S1 was great, except held breath from rep 1 to 3 and 4 to 5, because smurt.
S2 focused on breath, set, rep like deadlift.
S3 easy.

Deadlift: 250 1s x 5r
Rushed the warm up getting distracted to try and get out of the gym. Failed to set properly for R4 and R5. Pulled fine, just dumb mistakes from lack of focus.

Overall, jumped +5 lbs over prescribed on all the lifts from LP. Feel confident in the decision. Especially the Bench. I was being conservative in the beginning anyway, so its not too surprising it all moved fine still. Exception was the deadlift. I had a pretty good idea of where I was currently at when I started. Still feel it was the right decision though.

Lunch walk 1.43 mi / 2.3 km

Evening walk 2.47 mi / 3.98 km

HIIT on Stationary Cycle -
5:00 warm-up @ 60rpm / 7 rounds of 0:20 @ 70rpm, 2:20 @ 115rpm / 10:00 cool-down @ 60-50rpm

note: hydrate after walking 2 1/2 miles before starting HIIT.

9/23/2017

No walks for RMR test.
Compromised sleep schedule.

LP

Squat: 180 3s x 5r
Started with high bar on warm ups to let shoulders ease into it. 3rd warm up set went low bar felt perfect.

S2 Hiccuped. Unracked and could feel the bar wrong. Was seated off and rolled into my wrists so I re-racked it. Took a minute and reset and went ok, but I started second guessing depth.

S3 To make sure I hit depth I paused at bottom for a couple reps.

Bench: 135 2s x 5r 1s x 4r
S1 good
S2 tweaked left shoulder half way up on r3.
S3 failed to lock out on r4.

Deadlift: 270 1s x 5r
4&5 were tough. R4 bar drifted off shins Midway up.

I think I’m getting to the point I should reduce deads to rows for B. I’d rather wait to do cleans until I can see a coach in person.

​​​​​- The bad unrack shook me more than it should. Combined with the failed bench rep by the time I got to deads I was way off game.

09/26/2017
crap sleep last 3 days
Fasted AM Walk - 0.72 mi
Lunch Walk - 1.35 mi

LP:
Squat: 190 1x3 / 155 3s x 5r
Died on the way up on 4 @ 190. Tried to recover and reset but it just wasn’t happening. Reset @ 155 and barely moved it.

Press: 75 3s x 5r

Deadlift: 245 1s x 5r
Reset because of form drift @ 270

Recovery compromised all week. Had to choose between AM walk and an extra hour of sleep (7 instead of 6). I chose sleep for recovery. Knew it would be a bad week recovery wise ahead of time though so I sort of planned to play that aspect by ear.

09/27/2017
Cycling HIIT: 5:00 warm-up @ 50 rpm / 7 rounds of 0:20 @ 60 rpm, 2:20 @ 105 rpm / 10:00 cool-down @ 45rpm

Was feeling pretty un-recovered by the time I started HIIT, but pushed through it. Despite running at less RPM overall, strength progress allowed me to actually beat the distance due to resistance being up a notch. Despite feeling like crap, and like I could barely push the peddles, it was also way easier to maintain a faster “pace” regardless of the rpm drop.

09/28/2017

LP:
Squat: 155 3x5
Almost failed second bar only warm-up on rep 4. I mean, actually started to fail. Coughed tasted sick mid rep, and started profusely sweating. I tried to return to working weight, but when it wouldn’t budge, I returned back to a weight I knew I’d lift, and just gritted through it.

Bench Press: 125 3x5
Was feeling exceptionally weak and the sweat only got worse.

Deadlift: 210 1x5
I was going to pull 245 anyway since I knew I was sick, and then my grip failed on rep 2 @ 135 warm up. Continued up to 210 warm-up, and caught myself trying to hitch, so I just kept @ 210 and did my set of 5 @ that weight. After finishing 210 I considered pushing forward in weight, but was about to get physically sick and felt like I was going to collapse.

At the moment its hard to tell if I need more carbs or fat in order to facilitate better recovery, or if its just the budding illness. Either way lung butter is horrible.

10/10/2017

Bronchial tubes were still a bit congested, but without fever wanted to do something. Don’t have access to a barbell for a while, so making due with whats currently available.

Dumbell OHP - 35’s : 3s x 5r

Leg Press: 215 (machines max) 3s x 5r

LISS Cycle: 15 minuites

Some minor productive cough as a result, and it felt good to do anything again. Tried stretching shoulders out for eventually being able to get back under the bar since I was having trouble even getting in a High Bar Rack position 9/28.

10/11 - .75 mile walk on lunch