t’s training log

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

Day 1…

210 lbs, 42” waist

squat 130 3x5
press 95 3x5
deadlift 205x5

209 lbs, 41.5" waist

squat 140 3x5
bench 115 3x5
deadlift 220x5

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.

208, 42” waist

squat 150 3x5
press 105 3x5
deadlift 225x5

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

*stay tighter to maximize “bow” effect lol

deadlifts were a breeze

Have a good weekend yall

210 42” waist

squat 160 3x5
bench 120 3x5
deadlift 235x5

Twas a crammed and rushed session. Probably would have gone better with an additional day off and more time. Rest times were less than 5 minutes

squats - keep shoving knees out on the ascent… was fine but could have been a bit better

bench - stay tighter, watch for bar tilt, otherwise fine

deadlift - speed up descent, went back to old habits and got into toes too much on a couple reps. They were mostly good though.

212, 42” waist

squat 170 3x5
press 110 3x5
deadlift 240x5

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.

Despite the negatives, it wasn’t a bad session

5/5

212, 42”

squat 180 3x5
bench 125 3x5
deadlift 245x5

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

5/7

213, 42”

squat 185 3x5
press 110 3x5
no deadlift

squats were a little grindy, otherwise fine

repeated weight on press. For some reason these were super grindy even after deloading. Too bad the LP doesn’t use useless RPE lol

ran out of time for deadlifts

214, 42”

squat 190 3x5
bench 130 3x5
deadlift 250x5

Good session overall

squats felt strong, slower bar speed on last set
bench felt awesome too
deadlifts went well, stayed over middle of foot. Squeeze back harder next time