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.