Background
I'm currently 37 years old, and started training April of last year. I did a shitty LP using SS, but of course I never really DTFP. Honestly, I was just more focused on losing weight than on actually getting strong. But every once in a while, I'd stop the cardio and eat for a couple weeks to make some gains, so it could have been a lot worse.
It may also be worth mentioning that I have Scheurmann's Disease, which is basically a developmental form of kyphosis that in my case happens to be rather extreme (I'm about as bad as this kid from the Wikipedia article, maybe a little worse). I stand at 6'1", but I'm guessing without the curve I'd be at least 6'2", maybe 6'3". (Scheuermanns usually develops during the male growth spurt, and is most common among taller guys.) In my twenties it made me very nervous to do stuff like deadlifts and anything that really used the back (even more so when a movement put my hunch back on display in the gym). I had "thrown" my back out a few times doing trivial tasks, which seemed like old man bullshit, so I was overly cautious. But I decided to erase that mentality a couple years ago, and said fuck it, I'm not going to worry about it anymore. There are crazy fuckers out there who free climb and do all kinds of dangerous shit, and if there is in fact a risk here, I'm willing to take it.
I read through SSBBT, and reread the squat and deadlift chapters many times to teach myself the lifts the best I could over the first four months of training. I followed that up with some coaching from Tom Campitelli last fall, which really helped bolster my confidence in doing all the lifts. Really learning the low bar squats was a life saver, as it is extremely difficult to do high bar with my kind of kyphosis (I squatted a tiny bit in my twenties, and I thought high bar was the only game in town, which was very discouraging). On the other hand, deadlifts are by far my best lift--partly because of my rounded upper back--and they've always stayed well ahead of my squat.
The kyphosis does induce a significant amount of lordosis, so I've had more than my fair share of lower back tweaks, but I haven't let that stop me. Fortunately, I seem to have become much less prone to those tweaks over time. The kyphosis also means a shortened torso with a rib cage more forward and lower than it should be. That translated into bruised ribs with a 4" belt on two different occasions. I've since switched to a 3" and try to be careful not to go too fast into the hole, which my ribs have really appreciated ever since. I think I'm finally at the point where I no longer see my back as a serious obstacle, but rather another training consideration that I simply need to stay on top of.
Training History and Current Stats
Stats @ t=0 (April 2014 @ 36 y.o.):
BW: 255 lb
Squat (x5x3): 115 lb
DL (x5): 185 lb
Press (x5x3): 85 lb
Bench (x5x3): 125 lb
Stats @ End of Initial LP (Nov 2014):
BW: 215 lb
Squat (x5x3): 260 lb
DL (x5): 360 lb
Press (x5x3): 120 lb
Bench (x5x3): 190 lb
Near the end of my LP, I started working with Jordan Feigenbaum. He did my diet at first, but my LP hit a brick wall because he was much more strict with the macros than I had ever been. Shortly after, I also signed him on to do my programming during weight loss. Goal was to get down to below 15% BF and then start making gains from there. That is about where I find myself at the moment, as we have recently reversed the diet. I have committed to continue working with Jordan for at least another year.
Stats @ End of Weight Loss (July 2015):
BW: 181 lb
Waist (at navel): 31.75"
Squat (x1, x4): 290 lb, 275 lb
DL (x1, x6): 405 lb, 365 lb
Press (x1, x4): 135 lb, 122 lb
TnG Bench (x1, x3): 210 lb, 195 lb
Paused Bench (x4): 180 lb
Programming over last 6 months has been block periodization using autoregulation, as prescribed by Jordan. That may seem overly complicated for a late novice / early intermediate, but he finds it appropriate during weight loss. I am very curious to see how the programming will look after the diet has revved up into full on gains mode.
As can be seen above, while getting my weight down to 180 lb, I made only very slight strength gains. My capacity for volume has gone up tremendously, however. Warmups are no longer tapered, and even dead lifts usually have several fatigue sets. It will be interesting to see how this work capacity carries over as the calories go up.
Current Diet
Macros (week of 7/5/15): 250g (Carbs), 73g (Fat), 250g (Prot), 55g (Fiber)
Carbs have been going up +10 to +20 g per week for the last four weeks, and fat has been going up about +3 per week. Diet low was 175g(C), 66g(F), 250g(P). Jordan never had me go as low carb as some do, but even 175g felt horrible, and I've been feeling so much better with the carbs going up. I can't even imagine how horrible the first weeks of going keto must be.
Current GPP Stats
Chins (10 Min AMRAP): (BW+19.5)x33, BWx44
Intervals: Pseudo Wingates x 8 (:20 on, 1:40 off)
Hanging Knee Raises (10 Min AMRAP): 10x11 = 110
Arm supersets (8 Min AMRAP): BB Curl 65x4x11, LTEs 52x4x11
Currently doing GPP twice a week and lifting four times a week for most blocks, but that reduces to three times a week during some of the intensity and low stress blocks.
Future and Goals
I'm looking to get as big and strong as is genetically possible for me while making sure my BF% doesn't get much over 20%.
I have no idea what's actually realistic, but my long term goal is to squat x5 in the mid 400s and deadlift x5 in the mid 500s. My upper body has been weakest, which is expected while losing weight, so I have a long way to go there. But I'd like to eventually hit that bodyweight press and get my bench to at least 300 for a few reps.
I've always kept a private log, so you can expect this log to be updated regularly. I've been at it for over a year now, built my own garage gym, and committed to a large chunk of time with Jordan. So barring any catastrophes, the chances of me flaking out any time soon are pretty slim. :-)
My training week starts on Sundays, so the first log entry will be up later today!