Fat and Weak

[ChrisMcCarthy1979]

That test logged up was after a weeklong layoff, not a first test at the beginning of an LP. I started this LP with the empty bar. Then I took a week off (see my answer above for more details).

That's what I was referring to, yes...apologies if I was being unclear.

[tehweak]

Regardless of whether it was consistent or not, can you recall your numbers from your previous 4-month LP?

The ballpark was 215lb for the squat, ~300lb deadlift (I was close to adding the 3rd plate x 5 but didn't quite make it). Didn't do power cleans. I don't remember the bench/press numbers but it never reached 135lb and I did more than than 105lb. Best press was 72lb. As I said, it was half-assed.

Don't fall in to the "first three questions" trap mate with your nutrition and rest in between sets (how many minutes rest are you getting between sets btw?). Your original post was good in relation to this; you and I are both overweight and imo we should eat taking this in to consideration (I'm on a slow cut btw). I eat ~2'000kcal myself and it fuels my sessions just fine. 2.5-3.5min rest periods I find sufficient for for squats and dead lifts as well.

Yeah, I didn't mean I'll adjust the diet to hit 4500kcal/day, more like, I'll add a piece of bread to my breakfast and see what happens. The average for me has been 1700kcal. I'll push to 2000kcal and see.

Perhaps you're not detrained (this could be a simple 10% drop in performance btw as Chris alluded to as realistically you've only accumulated ~2 weeks productive training if that) but you've certainly not hit your ceiling either. I would have dropped my numbers 10% after a week's vacation just to ease back in to it during my LP. Nowadays after a week's holidays I'll drop as much as 30-40% across my lifts for a couple of sessions as I will have detrained slightly (my hamstrings are always tight getting back in to it).

I'm waffling again. Next week you'll be LPing just fine having got back in to the swing of things.

That test logged up was after a weeklong layoff, not a first test at the beginning of an LP. I started this LP with the empty bar. Then I took a week off (see my answer above for more details).

That's what I was referring to, yes...apologies if I was being unclear.

Ah, OK. Yeah. I don't feel like my squats are crashing or grinding or crapping out at this point. If I feel stuck next session, I'll definitely lower to 175lb or 180lb.

[tehweak]

sorry didn't address the rest time - i'm not logging but it's under 5mins for sure.

[GlasgowJock]

I'll keep this "tldr" because I'm prone to waffling.

Next time you take a week's vacation doing LP just take 10% off.
You're way better than 215lb for sets across squatting. But with an ~85lb disparity I wonder if you're built for pulling. Time will tell!
I don't rate SS for upper body; I would bench and press every session during LP. Minimum. Do your bro work too. Recommended.
I don't rate power cleans. I would consider an accessory pull/ hinge movement or simply moar dead lifts.

/subscribed. Looking forward to reading you crush Sunday's session squatting doing 195lb for sets across.

[tehweak]

Day 4 (If I got the math right)

All went swimmingly.

Squats: 3x5 - 195lb. Form was very good according to the wife - back angle constant coming up from the hole, depth reached and no knee slide. I forgot to ask the wife to record a set for you guys to see. Hopefully I'll remember Monday.

OHP: 3x5 75lb. An RP for me. I know it's very little for you guys but hey, an RP is an RP!

Deadlift: 1x5 265lb. Felt good, decent and constant bar speed on all reps. Is this an RPE 8?

[tehweak]

Also my wife pulled 165lb for reps and was super excited about it. It was pretty cool.

[tehweak]

I'll keep this "tldr" because I'm prone to waffling.

Next time you take a week's vacation doing LP just take 10% off.
You're way better than 215lb for sets across squatting. But with an ~85lb disparity I wonder if you're built for pulling. Time will tell!
I don't rate SS for upper body; I would bench and press every session during LP. Minimum. Do your bro work too. Recommended.
I don't rate power cleans. I would consider an accessory pull/ hinge movement or simply moar dead lifts.

/subscribed. Looking forward to reading you crush Sunday's session squatting doing 195lb for sets across.

The cleans, I like them. Kinda cool to move heavy steel at high speed. Plus something something stress in bones to drive bone density increase requires high impact movement something something according to science. If the once a week deadlift is enought to keep driving it up, I'll keep doing it.

I would fit in bench and press every session or bench every session but I already spend too much time as it is at the gym. I'm sharing a single power cage with my wife, only one pair of hooks. The owner of the gym said he was going to solve that soon.

[ChrisMcCarthy1979]

Well done on nailing the 195!

[GlasgowJock]

Good work to you and your wife on that last session! My wife's running a LP herself.

[tehweak]

Monday:

Squats 200lb 3x5
Bench 110lb 1x5 + 105lb 2x5 (backoff sets, 110lb was too heavy)
Power Clean: 1x3 95lb, 1x3 105lb, 1x2 105lb, 1x2 100lb, 2x3 95lb. Figuring out how the transition from the first to the second pull.

[tehweak]

Wednesday:

Squats 205lb 3x5. Form creep on the second set rep 4 and 5, fixed it. Rep 5 in third set felt really heavy. Something something volitional something something from Hanley.
Press 77.5 1x4 + 75 4x3. backoff sets, barbell felt too heavy after the fail in first set.
Deadlift: 1x5 275lb.

[GlasgowJock]

Chinned off your LP already mate or just not logging?

[tehweak]

Saturday trip. Missed the session.

Monday:

Squats 205 3x5. Could have done 210lb but oh well. Also, using a belt again.
Bench press 3x5 110lb.
Deadlift 1x5 280lb. Could have done 285lb it feels.

[tehweak]

Chinned off your LP already mate or just not logging?

missed a day, sorry!

[GlasgowJock]

missed a day, sorry!

It's your LP mate!

Where's Wednesday's session ?

[tehweak]

I stopped logging and life got in the way. I ran this LP until around March or so, after that I modified to deadlifting 1x weak, PC 1x/weak, pull-up attempts once a weak. Did that for another month. Then life got in the way. Final weights (all sets of 5, SS style):
- Squats 225lb
- OHP 85lb
- Bench Press 125lb
- Deadlift 315lb
- PC 115lb
- Couldn't get pull-up.

Crazy that my PC was progressing much better than my bench. Crazy.

In the past three years I didn't come close to a barbell mostly because I wasn't able to get to a gym close after I moved (everything around me is a crossfit or pesonal trainer place, without open gym hours). I did swim quite a bit. This year I got myself equipment for a homegym for Christmas: rack, barbell, plates, bench. As soon as I put the rack and platform together, I'm back to lifting.

Plan right now is to do a 4-week LP cycle but with 5x5 for the pressing stuff to get some additional volume. Will see what happens and take it from there.

[DCR]

Welcome back. Looking forward to reading more.