Hello!
I’m migrating over from the Starting Strength forums after a few months of not logging in public. My old log lives here [link!].
29 years old, male, 5’6". Current bodyweight ~184 lb.
I’ve been training since 2016. As a touring musician, my schedule over the last couple of years has resulted in a seesaw of progress and perennial novice LP resets due to layoffs while on tour.
I’m in the UK, and weights are in kgs unless otherwise noted.
PRs:
Squat: 140x1, 135x4
Deadlift: 165x1, 150x3, 145x5
Press: 65x1, 56x5
Bench: 75x5
I was at my strongest in spring of 2017, when I managed to exhaust my LP and switched briefly to HLM before I let travel and life get in the way. I spent the rest of last year trying not to lose too much progress, culminating in a nearly 3-month long layoff. I started training again in February of this year, basically restarting my LP from scratch.
I’m eating at a small deficit to cut .5-1 lb of weight a week. Highest weight was 198 lb, so I’m currently down 14 lb and probably have about that many to go before I’m at a reasonable waist size.
Current programming is a bastard 4-day SSLP combined with some ideas from BBM programming. I like training 4 days a week for scheduling reasons. There are two GPP days because I would like to be less fat.
PROGRAM
Workout A: Squat 3x5, Bench*, Press 4x8
Workout B: Deadlift 3x5, Press*, Close grip bench 4x8
GPP A: chins, abs, elliptical
Workout C: Squat 3x5, Bench 5x5, Row 3x8
Workout D: Deadlift 3x5, Press*, High bar squat 3x15**
GPP B: chins, abs, elliptical
- work up to 1@8, then 5x5 for bench and 6x4 for press @-15% from the top single
** yes, I know this is a terrible idea, but I’ve got a challenge going with a friend and am too stubborn to back down now.
I’ll run this until it stops working, and then probably switch to The Bridge.
LAST WEEK
2018-03-31 - Workout A
Squat
80x5 @6
95x5 @7.5
95x5 @8
95x5 @8
Bench
65x1 @6
70x1 @7
75x1 @8(.5?)
64x5 @7
64x5 @7
64x5 @7
64x5 @8
64x5 @8
Maybe overshot my RPE on the single. 72.5 might’ve been better.
Press
40x8 @7
40x8 @9
37.5x8 @8
37.5x8 @8
2 min rests
Curls / Triceps cable pushdown superset
Curls: 20 x 12, 10, 10
Pushdowns: 45 x 12, 10, 10
2018-04-02 - Workout B
Deadlift
80x5 @6
95x5 @7
105x5 @8
105x5 @8
105x5 @8
Keep focusing on setting low back deep into later sets.
Press
40x5
45x5 @6? warmups feeling sluggish
50x1 @7
55x1 @7.5?
62.5x1 @9.5
52x4 @8
52x4 @8.5
51x4 @8
51x4 @8.5
50x4 @8
50x4 @8
2 min rests. Kept rest periods strict and lowered weight instead of lengthening rests to 3 min for last few sets.
Close grip bench
40x8 @6? elbows felt funny. probably flaring them?
42.5x8 @7
42.5x8 @7
42.5x8 @7
42.5x8 @7
Rip writes in SS to take the closest grip your wrists can tolerate. I’m starting with the edge of the knurl in the middle of my palm. Feels fine so far.
Chins (max reps in 7 mins)
3, 3, 3, 3, 3 = 15
2018-04-03 - GPP A
Chins - max in 7 mins
3, 3, 3, 2, 2, 2, 2, 1, 1, 1 = 20 total
Abs - front plank - max in 7 mins
60, 40, 40, 30, 35, 30 = 235 seconds total
Elliptical - 25 min @ HR 130-150
2018-04-04 - Workout C
Squats
90x5 @7
97.5x5 @8
97.5x5 @8
97.5x5 @8
Strict 4 min rests
Bench
60x5 @7
62.5x5 @8
62.5x5 @8.5
60x5 @ 8
60x5 @ 8.5
60x5 @ 8 (better bar path, easier reps)
Strict 2 min rests
Rows
50x8 @7
57.5x8 @8
57.5x8 @8
57.5x8 @9
Last rep was sketchy.
Curls / Triceps cable pushdown superset
Curls: 20 x 12, 12, 8
Pushdowns: 50 x 12 x 3
2018-03-29 - Workout D
Deadlift
85x5 @6
95x5 @7
107.5x5 @8
107.5x5 @8
107.5x5 @8
4 min rests
Press
55x1 @6
60x1 @7
65x1 @9.5
55x4 @8
55x4 @9
54x4 @9
53.5x4 @9
52.5x4 @9
50x4 @9
2 min rests. Waaaaay overshot my RPEs, and I knew it but wanted to keep pushing. Oops.
High Bar Squat
50x15
70x15 @“I either have 3 or 10 reps left in the tank…”
70x10 @“Oh god my low back!”
70x8 @“What am I doing with my life?”
3 min rests. Friends, don’t program high reps of a movement you’ve never done before at the end of your training week.
2018-04-06 - GPP B
Chins - max in 7 mins
3,3,3,3,3,1,1,2,2,2 = 23
Abs - front plank - max in 7 mins
7x[40 on : 20 rest] = 280 s total
Elliptical - 25 min avg HR 150