DanXO's log
Moderator: Chebass88
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DanXO's log
Hey all, starting my log here, I have been toiling through the SSNLP the last couple months, started the BBM press plugin once I started stalling on the bench/press and had good success, was so good that I actually trying to continue LP for squat and deadlift. I never actually stalled out on the BBM press plugin.
Right now I am planning on starting Baker's garage gym warrior next week, this week was first week of school here, so took a low week and did the 1rm tests to get an idea where I am at. I am open to other suggestions for a 3 days per week, looked at the bridge, but I'm not ready for RPE or the change in lifts. I am married, work full-time, starting night classes, and have 3 daughters (youngest is an infant) so I'm allowed basically 1 hobby, 3 nights per week .
Stats:
Male
38
5'8"
168.2lb (today)
Squat: 290lbs
Bench: 195lbs
Press: 125lbs
Deadlift: 315lbs
Macros are set to try and gain weight, my goal is to get to about 185 by January, gain a little under 1lb/week, then either cut back some weight or just maintain to try to recomp a bit.
365 carbs
180 protein
80 fat
It's about 2900 calories per day, normally I'm pretty spot on +/-5 for the macros.
That's about it, I've been lifting for "years", just never consistently enough to be successful. I found starting strength about 8 years ago, didn't do the program, couple years back I followed it consistently and was able to squat 225, prior to this the best I had done was 185. Anyway, earlier this year I started following Jordan/Austin/Leah/Alan a bit more and realized that successful lifters always find a way to train, I personally would always let something derail me, so decided I would get my plan ready, eat to put on weight and stay consistent.
Right now I am planning on starting Baker's garage gym warrior next week, this week was first week of school here, so took a low week and did the 1rm tests to get an idea where I am at. I am open to other suggestions for a 3 days per week, looked at the bridge, but I'm not ready for RPE or the change in lifts. I am married, work full-time, starting night classes, and have 3 daughters (youngest is an infant) so I'm allowed basically 1 hobby, 3 nights per week .
Stats:
Male
38
5'8"
168.2lb (today)
Squat: 290lbs
Bench: 195lbs
Press: 125lbs
Deadlift: 315lbs
Macros are set to try and gain weight, my goal is to get to about 185 by January, gain a little under 1lb/week, then either cut back some weight or just maintain to try to recomp a bit.
365 carbs
180 protein
80 fat
It's about 2900 calories per day, normally I'm pretty spot on +/-5 for the macros.
That's about it, I've been lifting for "years", just never consistently enough to be successful. I found starting strength about 8 years ago, didn't do the program, couple years back I followed it consistently and was able to squat 225, prior to this the best I had done was 185. Anyway, earlier this year I started following Jordan/Austin/Leah/Alan a bit more and realized that successful lifters always find a way to train, I personally would always let something derail me, so decided I would get my plan ready, eat to put on weight and stay consistent.
Last edited by DanXO on Thu Sep 13, 2018 10:01 pm, edited 1 time in total.
- Wilhelm
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Re: DanXO's log
Welcome to the site, @DanXO
Thank you for adding your log.
Great first entry btw.
You look to be doing really well with your lifts already.
Thank you for adding your log.
Great first entry btw.
You look to be doing really well with your lifts already.
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Re: DanXO's log
Bodyweight today 169.6lbs,
I need to get a bit more consistent in tracking my weight, then I'll just average each week.
Downloaded an app: Libra, to my phone to track my weight and rate of gain, it's been slow the past couple months, so hopefully this will make me a bit more diligent in making adjustments.
Today's workout is day 1 of GGW, on paper the 1st few weeks appear to be pretty easy, squats felt harder than I expected today, but squats were at 70% of my 1RM, I rated them a 6 (trying to rate RPE as I would like to run the bridge at some point), based on the scaling on the chart in the bridge a 6 is 74% of 1RM, 4 reps left in the tank, quite a hard one to rate. For anyone not familiar, GGW is just one of Andy Baker's heavy light medium templates, it's a 12 week program with increasing intensity/volume, the reps cycle over like 3 week blocks.
Squat: 205lbsx4x6 @ 6
Bench: 130lbsx3x6
Deadlift: 190lbx3x6
Bench and deadlift were too easy for me to even consider rating.
I need to get a bit more consistent in tracking my weight, then I'll just average each week.
Downloaded an app: Libra, to my phone to track my weight and rate of gain, it's been slow the past couple months, so hopefully this will make me a bit more diligent in making adjustments.
Today's workout is day 1 of GGW, on paper the 1st few weeks appear to be pretty easy, squats felt harder than I expected today, but squats were at 70% of my 1RM, I rated them a 6 (trying to rate RPE as I would like to run the bridge at some point), based on the scaling on the chart in the bridge a 6 is 74% of 1RM, 4 reps left in the tank, quite a hard one to rate. For anyone not familiar, GGW is just one of Andy Baker's heavy light medium templates, it's a 12 week program with increasing intensity/volume, the reps cycle over like 3 week blocks.
Squat: 205lbsx4x6 @ 6
Bench: 130lbsx3x6
Deadlift: 190lbx3x6
Bench and deadlift were too easy for me to even consider rating.
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Re: DanXO's log
9/4/2018
I was a little sore today, not sure if testing the 1 rep maxes last week was taxing or just the combo of squats and deadlifts on Sunday.
Pause Squat ~2 count: 175x2x6, these started easy, but the pause seems to be very fatiguing.
Press: 90x4x6, resting 3-4 minutes between sets, final set I gave an RPE of 7.5.
Pendlay Row: 135x4x8. barbell rows from the floor are one of the lifts I really dislike.
I was a little sore today, not sure if testing the 1 rep maxes last week was taxing or just the combo of squats and deadlifts on Sunday.
Pause Squat ~2 count: 175x2x6, these started easy, but the pause seems to be very fatiguing.
Press: 90x4x6, resting 3-4 minutes between sets, final set I gave an RPE of 7.5.
Pendlay Row: 135x4x8. barbell rows from the floor are one of the lifts I really dislike.
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Re: DanXO's log
9/6/2018
Squat: 190x3x6, medium day, but normal squat so was easier than the pause squats from the light day.
Bench: 140x4x6, RPE less than 6...
Deadlift: 225x1x6
1 week down, I made up a spreadsheet since everything except for rows is based on the tested 1RM. Overall, I like the idea of knowing what I'm going to lift for the next few weeks, but still have to get used to the idea that progress is not a weekly PR, if I understand "intermediate" training correctly.
Squat: 190x3x6, medium day, but normal squat so was easier than the pause squats from the light day.
Bench: 140x4x6, RPE less than 6...
Deadlift: 225x1x6
1 week down, I made up a spreadsheet since everything except for rows is based on the tested 1RM. Overall, I like the idea of knowing what I'm going to lift for the next few weeks, but still have to get used to the idea that progress is not a weekly PR, if I understand "intermediate" training correctly.
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Re: DanXO's log
9/9/2018
Bodyweight 168.6 - weight gain is stagnant, going to bump up the cals to about 3100/day.
Squat: 220x4x5, heavy day, once again rate 6, 75%, so about right. It occurred to me when doing lighter squats I tend to slow them down a bit which makes them feel harder than necessary.
Bench: 140x3x5
Deadlift: 205x3x5
This was Sunday's workout, I did notice on Monday after my low back was a little sore, just DOMS.
Bodyweight 168.6 - weight gain is stagnant, going to bump up the cals to about 3100/day.
Squat: 220x4x5, heavy day, once again rate 6, 75%, so about right. It occurred to me when doing lighter squats I tend to slow them down a bit which makes them feel harder than necessary.
Bench: 140x3x5
Deadlift: 205x3x5
This was Sunday's workout, I did notice on Monday after my low back was a little sore, just DOMS.
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Re: DanXO's log
9/11/2018
Pause Squat: 190x2x5 - 2 count is getting difficult, doing a 1 count, probably switch to normal squat next week since it's too heavy.
Press: 95x4x5
Pendlay Row: 145x4x6
Focusing on keeping my rest times to 3-4 minutes and more efficient warmups, keeping my workouts so far around an hour, which is great! SSLP was pushing 2+ hours sometimes, when working out in the evening this really takes a toll on things.
Pause Squat: 190x2x5 - 2 count is getting difficult, doing a 1 count, probably switch to normal squat next week since it's too heavy.
Press: 95x4x5
Pendlay Row: 145x4x6
Focusing on keeping my rest times to 3-4 minutes and more efficient warmups, keeping my workouts so far around an hour, which is great! SSLP was pushing 2+ hours sometimes, when working out in the evening this really takes a toll on things.
Last edited by DanXO on Thu Sep 13, 2018 7:43 pm, edited 1 time in total.
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Re: DanXO's log
9/13/2018
Squat: 205x3x5
Bench: 145x4x5
Deadlift: 240x5
Pretty easy day, but squats were harder than I expected, not sure if the small increase in volume is causing it.
Squat: 205x3x5
Bench: 145x4x5
Deadlift: 240x5
Pretty easy day, but squats were harder than I expected, not sure if the small increase in volume is causing it.
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Re: DanXO's log
Up to 171.6lbs today.
GGW week 3
9/16
Squat 230x4x4
Bench 150x3x4
Deadlift 225x3x5
9/18
Squat 205x2x4
Press 100x4x4
Row 150x4x4
9/20
Squat 220x3x4
Bench 155x4x4
Deadlift 255x4
As always squats were feeling harder than I expect, only in week 3, they are just going to get harder.
GGW week 3
9/16
Squat 230x4x4
Bench 150x3x4
Deadlift 225x3x5
9/18
Squat 205x2x4
Press 100x4x4
Row 150x4x4
9/20
Squat 220x3x4
Bench 155x4x4
Deadlift 255x4
As always squats were feeling harder than I expect, only in week 3, they are just going to get harder.
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Re: DanXO's log
10/5/2018 - Really lazy about updating my log.
Today's bodyweight: 172.00 lbs
GGW week 4 and 5.
Week 4
9/24/2018
Squat 220x4x6
Bench 140x3x6
Deadlift 205x3x6
9/26/2018
Pause Squat 190x2x6
Press 95x4x6
Barbell Row 4x8
9/28/2018
Squat 205x3x6
Bench 150x4x6
Deadlift 240x6
Was a good week, had to adjust to MWF for this week due to my schedule this week. Wed I don't get home until about 9:30pm due to classes, but happy I still got the workout in.
Week 5
9/30/2018
Squat 235x4x5
Bench 150x3x5
Deadlift 225x3x5
10/2/2018
Pause Squat 205x2x5
Press 100x4x5
Barbell Row 4x6 - both weeks I don't actually remember what I did, was 145/150. I have all my other lifts in excel due to the program...
10/4/2018
Squat 220x3x5
Bench 155x4x5
Deadlift 255x5
Today's bodyweight: 172.00 lbs
GGW week 4 and 5.
Week 4
9/24/2018
Squat 220x4x6
Bench 140x3x6
Deadlift 205x3x6
9/26/2018
Pause Squat 190x2x6
Press 95x4x6
Barbell Row 4x8
9/28/2018
Squat 205x3x6
Bench 150x4x6
Deadlift 240x6
Was a good week, had to adjust to MWF for this week due to my schedule this week. Wed I don't get home until about 9:30pm due to classes, but happy I still got the workout in.
Week 5
9/30/2018
Squat 235x4x5
Bench 150x3x5
Deadlift 225x3x5
10/2/2018
Pause Squat 205x2x5
Press 100x4x5
Barbell Row 4x6 - both weeks I don't actually remember what I did, was 145/150. I have all my other lifts in excel due to the program...
10/4/2018
Squat 220x3x5
Bench 155x4x5
Deadlift 255x5