Hey all,
Previous log here: https://startingstrength.com/resourc…-sleep-17.html
Demographics:
Age: 27
Height: 5’7"
Weight: 200lb (down 6lb in the past month)
Waist: 38"
Best lifts:
Squat: 365lb 1@9
Deadlift: 400lb 1RM
Press: 155 1@9
Bench: 265lb 1@9
I’ve been lifting consistently for a little over a year, and doing programs from BBM for the past few months. I went to med school with the doctas and learned the lifts then, but haven’t been consistent with it until a year ago. I’ve had a few in person SSC sessions this year, as well. I’m going into my last year of residency, so the schedule just keeps getting better.
Current goals: trying to slim down a bit to get my waist under 35", or weight around 190lb. My only big lifting goals this year are to squat 400lb and bench 300lb.
Program: BBM HLM
Monday, Week 66, Day 1
BW: 200
Squat: 267lb 5@6, 282lb 5@7, 297lb 5*2@8
1ct Bench: 212lb 5@6, 225lb 5@7, 237lb 5*2@8 PR! [camera failed to record on both sets 
]
Block Pull, mid-shin: 315lb 4@8, 330lb 4@9 (overshot on first set)
Tuesday, Week 66, GPP 1
Bike HIIT 30s sprints *8
Chins: 7,7,7,5,4,4,4 EMOM
Wednesday, Week 66, Day2
Press: 115lb 5@6, 125lb 5@7, 135lb 5*2@8-8.5
3-0-3 Squat: 170lb 8@6, 180lb 8@7, 190lb 8*2@8 [Had to lower weight to avoid cheating at the end]
BB Row: 180lb 8@6, 190lb 8@7, 200lb 8*2@8
Friday, Week 66, Day3
BW: 200
Deadlift: 292lb 5@6, 312lb 5@7, 332lb 5@8, 320lb 5@8.5
CGBP: 212lb 4@7, 225lb 4@8, 237lb 4@10 [overshot]
Squat, no belt: 227lb 4@7, 242lb 4@8, 257lb 4@9
Monday, Week 67, Day 1
BW: 200
Squat: 270lb 5@6, 285lb 5@7, 300lb 5*3@8-9; 285lb 5@8.5
Bench: 210lb 5@6, 225lb 5@7**, 240lb 5@10 (almost lost it on the last rep);** 230lb 5*3@8-9
Block Pull, mid-shin: 300lb 4@7, 315lb 4@8, 332lb 4@9, 315lb 4@9
Felt exhausted today. Perhaps it’s the caloric deficit.
Currently eating (weekly average):
Protein 210g
Carb: 259g
Fat: 75g
Tuesday, Week 67, GPP 1
HIIT: Bike 30s sprints *10
Chins: 7,7,7,7,5,3,3
Wednesday, Week 67, Day 2
Press: 120lb 5@6, 130lb 5@7, 137lb 5*4@8 (reps @ RPE PR)
3-0-3 Squat: 175lb 8@6, 185lb 8@7, 1__95lb 83@8__
BB Row: 185lb 8@6, 195lb 8@7, __205lb 83@8__
Friday, Week 67, Day 3
BW: 199 (Went down one hole on my dress belt today!)
Deadlift: 295lb 5@6, 315lb 5@7, 335lb 5@8.5; 320lb 5*3@8-8.5
CGBP: 212lb 4@7, 222lb 4@8, 232lb 4@9; 220lb 4@8.5
Squat, no belt: 230lb 4@7, 245lb 4@8, 260lb 4@9, 245lb 4@9
Saturday, Week 67, GPP 2
LISS: Bike 25 mins
Chins: BW + 20lb 55 EMOM
Monday, Week 68, Day 1
Squat: 270lb 5@6, 285lb 5@7, 302lb 5*3@8-9; 280lb 5@8
Bench: 210lb 5@6, 220lb 5@7, 230lb 5*4@8
Block pull, mid-shin: 300lb 4@7, 320lb 4@8, 335lb 4@9; 315lb 4@8.5; 305lb 4@9
A little under the weather today with a URI. Felt completely wiped after squats, and it showed on bench.
Tuesday, Week 68, GPP 1
LISS: Bike *30 mins
Chins: 7,7,7,7,4,4,5 EMOM
Wednesday, Week 68, Day 2
Press: 120lb 5@6, 130lb 5@7, 140lb 5@10; 135lb 5*3@7.5-8. Press is so fickle.
3-0-3 Squat: 180lb 8@6, 190lb 8@7, 200lb 8*3@8
BB Row: 180lb 8@6, 195lb 8@7, 210lb 8*3@8
Friday, Week 68, Day 3
Deadlift: 295lb 5@6, 315lb 5@7, 335lb 5@8; 320lb 5*3@8
CGBP: 212 lb 4@7, 225lb 4@8.5, 232lb 4@9, 222lb 4@9; 215lb 4@8
Squat, no belt: 230lb 4@7, 247lb 4@8, 262lb 4@9, 245lb 4@9; 235lb 4@9
Worked last night, and couldn’t sleep more than 4 hours today. Meh. All of my sessions have taken 2.5-3 hours this week because I’m just wiped out from being sick.
Monday, Week 69, Day 1
BW 197! Almost to goal of ≤195.
Squat: 275lb 4@6, 295lb 4@7, 310lb 4*3@8-9.5; 300lb 4@9
Bench: 210lb 4@6, 225lb 4@7, 237lb 4*4@8-8.5
Block Pull, mid-shin: 305lb 4@7, 322lb 4@8, 337lb 4@9, 317lb 4@9, 307lb 4@9
Wednesday, Week 69, Day 2
Press: 120 4@6, 130 4@7, 140 4*4@8-9
Thursday, Week 69, Day 3
Deadlift: 300lb 4@6, 320lb 4@7, 340lb 4@8, 330lb 4*2@8-8.5, 310lb 4@8
CGBP: 212lb 4@7, 225lb 4@8, 230lb 4@9, 220lb 4@9, 215lb 4@8.5
3-0-3 Squat: 180lb 8@6, 190lb 8@7, 200lb 8*2@8 (ran out of time, had to go to work)
I wound up having some unexpected extra long work days this week, and lost out on training time. I can’t train this weekend, either. At least I got a majority of it in.
Saturday, Week 69, GPP
Chins: BW +20lb 5*5 (did what I could)
Monday, Week 70, Day 1
Squat: 330lb 1@7.5, 350lb 1@10; 307lb 4@10; 300lb 4*2@8
Bench: 260lb 1@8; 237lb 4@9; 230lb 4*2@8
Paused Deadlift: 335lb 1@8; 320lb 3@9, 305lb 3@9
Had a long weekend of flying across the country. Very tired today, and combine that with missed training last week: I definitely overshot RPEs today.
Tuesday Week 70, GPP 1
Chins: 7,7,7,7,7,7,4
LISS: 25 minutes on bike
Wednesday, Week 70, Day 2
BW: 197, waist: 37.5". Almost to goal.
Press: 1__50lb 1@8.5, 137lb 43@8-8.5 (meh)__
Front Squat: 155lb 6@7, 165lb 63@8 (I’ve never done these before, so there were technique issues. Like dropping the bar accidentally during one of my sets.)
BB Row: 200lb 6@6, 215lb 6@7, 225lb 6*3@8
Friday, Week 70, Day 3
Deadlift: 375lb 1@8; 342lb 4@9, 325lb 4*2@8
2ct Bench: 240lb 1@8; 225lb 3@9, 220lb 3@9
2ct Squat: 270lb 1@8; 265lb 3@9, 255lb 3@9
Feeling weak. Looking forward to starting 12 week strength at the end of the month and doing a slow weight gain.
Saturday, Week 70, GPP2
LISS: Bike 20 mins
Chins: BW + 25lb 55
Monday, Week 71, Day 1
BW: 197.0 lb Waist 37.0" !!
Squat: 340lb 1@9, 305lb 42@8-9, 295lb 42@8.5 (meh)
Bench: 262lb 1@8, 237lb 4@9.5, 230lb 4*3@8.5-9 (meh)
2ct Paused DL: 340lb 1@8, 325lb 3@9, 310lb 3@9, 300lb 3@9
I think the caloric deficit (2100 cal per day) is starting to kill me. I feel weaker each week. I lost on average just under 1lb/wk over the past 3 months. Lost a good amount off my lifts, as well. A month of that time was very under-trained, however. I plan to try to gain 1/2 lb per week while doing 12 week strength.
Tuesday, Week 71, GPP1
LISS: Bike 20 mins
Chins: BW 77 EMOM
Wednesday, Week 71, Day 2
Press: 152 1@9, 135 44@8
Front Squat: 140lb 6@6, 155lb 6@7, 165lb 64@8
BB Row: 200lb 6@6, 215lb 6@7, 230lb 6*4@8 (too much english on these, I’m gonna drop the weight)
Friday, Week 71, Day 3
Deadlift: 380lb 1@8, 340lb 42@8-9; 330lb 42@8-9
2ct Paused Bench: 245lb 1@8, 227lb 3@8.5, 220lb 3@8.5, 215lb 3@8.5
2ct Paused Squat: 275lb 1@8, 265lb 3@9, 255lb 3@9, 250lb 3@9
Really good training today today (Friday), despite that I worked last night and have only had 4 hours of sleep. It’s probably because I pigged out on wings last night and ate 1,200 calories over my goal.
Saturday, Week 71, GPP2
Chins: BW+25lb 5*5 EMOM
Monday, Week 72, Day 1
BW:197
Squat: 340 1@8; 310lb 33@8-9.5
Bench: 265 1@8.5; 237lb 33@8-9
2ct Paused Deadlift: 345lb 1@8.5, 330lb 3@9.5, 310lb 3@9, 300lb 3@9
Working on 4 hours of sleep, again. Oh, and it’s 100 degrees in my garage.
Tuesday, Week 72, GPP1
Chins BW: 8,8,8,6,5,4,5 EMOM
LISS: bike *20 mins
Wednesday, Week 72, Day 2
Press: 155lb 1@8, 145lb 33@8.5
Front Squat: 140lb 6@6, 155lb 6@7.5, 165lb 63@8-8.5 (legs aren’t the limiting factor, it’s my wrists feeling like they’e going to snap off) For the last set I just said screw it and back squatted the weight for 14 reps.
Row: 190lb 6@6, 205lb 6@7, 215lb 6*4@8-8.5 (no english on these)
Friday, Week 72, Day 3
Deadlift: 385lb 1@9, 345lb 32@8-9, 335lb 3@8.5
2ct Paused Bench: 247lb 1@8, 230lb 3@9, 220lb 32@8-8.5
2ct Paused Squat: 280lb 1@8, 270lb 3@9, 255lb 3@9, 245lb 3@8.5
Starting 12 week strength today, week 0.
Sunday, Week 73, Day 1
Squat: 270lb 5@6, 282lb 5@7, 292lb 5*2@8
Bench: 205lb 5@6, 215lb 5@7, 227lb 5*2@8
BB Row: 200lb 4@6, 215lb 4@7, 225lb 4@9
Monday, Week 73, Day 2
Deadlift 290lb 5@6, 310lb 5@7, 330lb 52@8
Press: 120lb 5@6, 127lb 5@7, 135lb 52@8
Tempo Squat: 160lb 10@7, 170lb 10@8, 180lb 10@9
Wednesday, Week 73, Day 3
Slingshot Bench: 230lb 4@6, 245lb 4@7, 260lb 4@8.5
Squat, no belt: 240lb 4@7, 250lb 4@8, 260lb 4@9
Pin Press, shoulder: 100lb 10@7, 110lb 10@8.5, 115lb 9@9.5
Friday, Week 73, Day 4
BW: 197lb
2" Block Pull: 300lb 4@7, 320lb 4@8, 335lb 4@9
CGBP: 215lb 4@7, 225lb 4@8, 235lb 4@10
RDL: 180lb 10@6, 200lb 10@7**, 220lb 10@8**
