M, 29 yo, 6’, 210 lbs, 42” waist (measured around umbilicus)
goals:
strength aquisition and recomp
36-38” waist
program:
SSLP
Ran SSLP once already and some RPE based programming, but was forced to take a layoff. Haven’t trained since November of last year.
Over the next week or two I’ll be recording macros with MyFitnessPal, my weight and waist circumference. The goal is to find how many calories I need to maintain weight, then adjust macros accordingly and start a calorie deficit
Had to squeeze everything into 45 minutes, overlapped working sets from lift to lift and cut rest times. The result was work sets were harder than they should have been.
Training felt great today, first workout I felt my strength coming back.
squats went well, just went a bit too deep
*widen stance a hair, keep shoving knees out
tried to press like Dr Feigenbaum and his version of the press 2.0. Felt strong, just need to work on staying tighter and not laying back quite so much
squat - struggled with speed vs keeping the weight over the middle of the foot. Have to remember to concentrate on where the weight is, even if it means slowing down.
Press - same issues as last time - need to stay wayyy tighter… too much lumbar extension/ compression, not enough “bowing” effect. Also, I want the bar to sit just below the clavical, was too low today most reps.
Deadlift - old habits strike again, got into toes during warm ups, so slowed work set down to make sure I stay over the middle of the foot. It was super slow, but hopefully being very strict with where the weight is will pay off.
early evening session, ended at 8pm, went in feeling tired
squats we’re a bit grindy but otherwise ok
bench had some issues with bar lean and staying tight
deadlift had some issues with keeping my back in extension on the work set, which was so surprising to me because it hardly ever happens. Keeping weight over mid foot was a challenge too. Going to chalk it up to it being late and being tired