cph's post-LP weight loss log

[cph]

5/1

Sq 350x5x3 @9,9,9.5

BP 210x3 @9 (miss for 5), 190x5x2 @8,8.5

PC 65kgx3x5

Chins 5,4,3


Today felt hard. I don't know if it was the heat or what. Squats felt heavy from the first rep, but I still felt like I had some gas in the tank at the end. Last set was harder because the 4th rep got forward and I had to good morning it slightly.

Time to change BP programming. Felt bad. Tricep is a little cranky now, too.

Added back power cleans. This was the only bright spot. I'm using KG plates and an oly bar now. Maybe that helped. I still feel like I'm leaning back and letting the bar crash into my neck when I rack, but none of the reps felt truly difficult. I'm going to play it conservative and take 1kg increases.

Disappointed in losing reps on chins, but maybe the cleans affected that. Also I think I was stricter this week with the first rep instead of starting with a bounce.

[cph]

5/3

Sq 280x5x2 @6.5-7

Pr 120x27, 10 min density block (6,4,4x3,2x2,1)

DL 390x5 PR (video)

Curls 75x15x3


Switched up to Hanley density block programming stolen from ithryn. I should have dropped to doubles 2 sets earlier. I got greedy and the last reps were grindy. I'm guessing each individual set should be no more than @8 (except the last one).

Tried to work on my DL setup. Lumbar is still unlocking slightly. Man, I look fat, and I haven't weighed myself in a few weeks. Time to start that cut in earnest. Bye bye, beer.

Thinking of dropping the weight back in curls so I can be a little stricter. Really cheating the last few reps.

[cph]

Been thinking about my programming. I'd like to add a fourth day for pressing, and add some conditioning. Maybe a bad idea on a cut, but we'll see.

M: H squat, H bench, L pull (power cleans), assisted chins 4x7
Tu: conditioning*
W: L squat, press density block, H deadlift, curls
Th: conditioning*
F: M squat, M bench (higher rep range?), M pull (RDL 4x7-8)
S: press density block, chins 3xF, conditioning
Su: off

* The idea is to do conditioning on Saturday and either Tu or Th depending on my schedule that week, probably with a Prowler if it doesn't kill me.

[Chris McCarthy]

Just thought I'd drop in and say that you've been doing some nice work recently.

Maybe the key to thinking you look fat is to drink MORE beer...in that you'll be too drunk to care? That approach worked in my younger days...

[cph]

Thanks, Chris!

[cph]

5/5

Sq 315x5x3 @7.5,8,8

BP 165x8x4 @7.5,8,8,8.5

RDL 165x8@6, 195x8@7, 215x8@7, 235x8@7.5, 245x8x4 @7.5,7.5,7.5,8 (video of 245 set 1)

Chins (orange+green bands) 1x8, (or+red bands) 3x7 (last set @10)


Feels good that 315 is easy.

Trying out this volume bench medium day. Went for 70% e1RM.

Still think RDLs might be too light, but this is the first day they've even approached difficult.

Chins are still disappointing. Last set was to failure. Struggled to get my chin over the bar.

[cph]

I actually remembered to weigh myself this morning before I ate.

225.8.

I haven't gained in about a month, so that's good. Goal is <200 in 15 weeks, then diet break. Looking at my last spreadsheet, it took me 18 weeks to drop 30 lbs, but I wasn't training hard then. That might be ambitious over the summer, but as long as the trend is in the right direction I'll be happy.

[cph]

Time to figure out nutrition.

If I go with TBAB fat loss macros, I get:

2583 kCal
282.5 g protein
226 g carb
61 g fat

Seems pretty reasonable, though I don't think I can hit that protein number without supplementation. I've been shooting for 4 meals x 50g of protein now. I'll start there and adjust based on how the weight loss goes.

The good news is that I've figured out how to eat clean with foods I like (for the most part). I discovered Trader Joe's "Just Chicken" pre-cooked chicken breast. Expensive, but great for convenience to make a quick salad or wrap.

[cph]

5/8

BW 225.0
Waist at navel 40"

Sq 355x5x3 @8.5, 8, 8.5 (set 2 video)

BP 210x4@10, 190x5x2 @8.5, 8

PC 60x1 70x1 80x1 (85x0) 80x5x1, 75x10x1

Chins (2 green bands)x7x4 last set @8.5


Squats felt super easy today. I might have cheated depth a little on the last set.

BP was disappointing. Thought I had it today, but the 4th rep was a grind. I'm going to deload to 190, then increase the first set weight each week keeping the backoffs at 190 until I hit 210.

Started doing singles on my PC so I can use more weight. I like it.

Finally found the right amount of assistance for my chins.

[cph]

5/10

BW 224.4

Sq 285x5x2 @7.5,8

Pr 10 min x 120 x 28 reps

DL 395x1 @9.5 (video), 355x5 @8.5 (video)

curls 75x15x3


When the light squats felt heavy I knew this was going to be a bad day.

I tried starting with triples on the press density block. I forgot to record the breakdown, but I think I got 4 triples, 6 doubles, 2 singles, and a final double. I probably need to add in that Saturday session if I want to get this moving.

DL was obviously a disaster, but I can't complain too much considering this is only the 2nd time I've missed any deadlift reps since I started this run of LP in October. I've been trying to dial in form with some help from Tom in the SSC forum. I really want 405x5. Don't want to stall coming up on a milestone like that.

At least bodyweight's going down. All I've done is clean up my eating. Less fast food & beer.