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Thread: M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

  1. #1
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    Default M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

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    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!

  2. #2
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    IN!

    BTW, in case I never mentioned it, I also have kyphosis (thoracic, not so severe as what you describe, but I can definitely relate to it) after years of poor posture and obesity. Lifting has definitely helped improved the condition for sure, although despite what some may have you believe (mobility bunnies), you will never be able to truly correct it through exercises alone.

    Also, did you know that the Doc himself has some minor kyphosis?

  3. #3
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    Quote Originally Posted by Strength_Power_Progress View Post
    IN!

    BTW, in case I never mentioned it, I also have kyphosis (thoracic, not so severe as what you describe, but I can definitely relate to it) after years of poor posture and obesity. Lifting has definitely helped improved the condition for sure, although despite what some may have you believe (mobility bunnies), you will never be able to truly correct it through exercises alone.

    Also, did you know that the Doc himself has some minor kyphosis?
    Yeah, I definitely don't expect any miracles, especially since with my form of kyphosis a few of the vertebrae are actually somewhat wedged--that shit aint going away. haha But stronger is better, and whatever postural improvements I can make over time are welcomed!

  4. #4
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    Quote Originally Posted by anticausal View Post
    Yeah, I definitely don't expect any miracles, especially since with my form of kyphosis a few of the vertebrae are actually somewhat wedged--that shit aint going away. haha But stronger is better, and whatever postural improvements I can make over time are welcomed!
    Exactly!

    One thing, I dunno if you have tried it, is not so much hyper-awareness of your upper back in terms of maintaining good posture, when standing but actual hyper-awareness of your lower back (lordosis) in particular. I found that when putting an emphasis on keeping my upper back upright, I was adding some forward tilt to my lower back.

  5. #5
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    Sunday, July 12, 2015

    Day 1 - Comp Squat, Supp Bench

    Facts
    Morning BW: 181.4 (-1.2 lb over last week)
    Sleep: 1:50am-10:20am, woke 3 times, ~7 hours actual
    Training Weather: 81 F, 57% Humidity
    Pre-workout Meal: @ t - 1h45m

    496 kCal - 71g (C), 10g (F), 43g (P), 22g (Fib)

    • Banana Nut Muffin Quest Bar
    • 1/4 Cup Milk
    • 64g Instant Oats
    • 15g Whey Protein Isolate
    • 1 Cup Coffee
    • 300 mg caffeine pills
    • 10g BCAAs

    Day's Macros: 249/250 (C), 73/73 (F), 250/250 (P), 54/55 (Fib)
    Feelz

    Aches and Pains: 5/10
    DOMS: 0/10
    Lower Body Fatigue: 2/10
    Upper Body Fatigue: 6/10
    Confidence: 5/10

    Training
    Comp Squat - Rx: x1@8, x3@9, 3x3@9 back off sets
    • 275x1 @ 7.5
    • 285x1 @ 8.5
    • 270x3 @ 9
    • 260x3 @ 8.5
    • 260x3 @ 9
    • 255x3 @ 9

    TnG Bench - Rx: x3@7, x3@8, x3@9, 3x3@9 back off sets
    • 175x3 @ 7
    • 185x3 @ 8.5
    • 190x3 @ 9.5
    • 185x3 @ 9
    • 180x3 @ 9
    • 180x3 @ 9

    Press 2.0 - Rx: x5@7, x5@8, 5x2@8 back off sets
    • 105x5 @ 7.5
    • 108x5 @ 8
    • 107x5 @ 8
    • 106x5 @ 8

    Notes

    It looks like diet is currently adequate for fueling decent workouts, but it's probably going to be a while before I'm eating enough to fuel week-to-week strength gains.

    Comp squat was almost identical to last week. I did 285x1 hoping it would be an 8, but exactly like last week it felt more like an 8.5. I chose 270x3 as my top set because last week I hit 275x3@9.5, so I figured 270 would be a 9, which it was. I have never squatted more than 285 in the past, so some psychological shit is probably going on as well. Decent squats though, and I was satisfied with the session.

    Just feeling fatigued on bench. Left shoulder was complaining a little as well.

  6. #6
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    Quote Originally Posted by anticausal View Post
    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.
    Working with Jordan has been the best decision I've ever made for my training, which includes working 1:1 (IRL) with some really top-flight coaches. Best of luck as you work towards your goals - you seem very invested in attaining them, based on how thorough your initial log post is.

  7. #7
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    Quote Originally Posted by Travis Rask View Post
    Working with Jordan has been the best decision I've ever made for my training, which includes working 1:1 (IRL) with some really top-flight coaches. Best of luck as you work towards your goals - you seem very invested in attaining them, based on how thorough your initial log post is.
    Thank you, sir. And yes, working with Jordan has been well worth it. Been at it with him for the last 9 months and have committed to another full year. I'm not sure how many clients he has, but I have a strong suspicion that the man does not sleep. hahaha

  8. #8
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    Monday, July 13, 2015

    Morning BW: 182.0 lb

    GPP Day 1 of 2

    Time since last workout: 17 hours
    Time until next workout: 30 hours

    • Pseudo Wingates: 8 intervals (16 min @ 20:140)
    • Weighted Chins (10 min AMRAP): (BW+20.75)x2x15 = 30
    • Hanging Knee Raises (10 min AMRAP): 10x11 = 110
    • Arm Supersets (8 min AMRAP): BB Curls 65x12x4, LTEs 52x12x4

    Weighted chins are +1.25 lb and -1.2 lb BW at -3 reps over last week.

    Last week I did this GPP session at night, so it was 24+ hours past Sunday's workout, which helped with the chins. But it seemed to interfere with the next day's workout too much, so I've moved back to lunch time GPP.

    End of Day Macros

    250/250 (C), 73/73 (F), 251/250 (P), 55/55 (Fib)
    Last edited by anticausal; 07-13-2015 at 09:25 PM. Reason: End of day macros

  9. #9
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    Tuesday, July 14, 2015

    Day 2 - Comp Bench, Supp Squat, Supp Bench


    Training Week
    Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)
    Facts
    Morning BW: 182.4 (-0.4 lb over last week)
    Sleep: 12:45am-9:30am, woke 1 time, ~8 hours actual
    Garage Gym Conditions: 80 deg F, 70% Humidity
    Pre-workout Meal: @ t - 1h45m

    504 kCal - 72g (C), 10g (F), 48g (P), 23g (Fib)

    • Strawberry Cheesecake Quest Bar
    • 1/4 Cup 1% Milk
    • 64g Instant Oats
    • 20g Whey Protein Isolate
    • 400 mg caffeine pills
    • 10g BCAAs

    Day's Macros: 252/250 (C), 73/73 (F), 248/250 (P), 54/55 (Fib)
    Feelz

    Aches and Pains: 3/10
    DOMS: 0/10
    Lower Body Fatigue: 6/10
    Upper Body Fatigue: 2/10
    Confidence: 8/10

    Training
    Comp Bench - Rx: x1@8, x3@9, 3x3@9 back off sets
    • 185x1 @ 7
    • 195x1 @ 8
    • 190x2 @ 10
    • 185x2 @ 9
    • 175x3 @ 9
    • 172x3 @ 9

    2 sec Paused Squat - Rx: x3@7, x3@8, x3@9, 3x3@9 back off sets
    • 205x3 @ 7
    • 225x3 @ 8
    • 235x3 @ 9
    • 230x3 @ 9
    • 225x3 @ 9
    • 225x3 @ 9

    3-0-3 Tempo Bench - Rx: x5@7, x5@8, 5x2@8 back off sets
    • 135x5 @ 7
    • 145x5 @ 8.5
    • 135x5 @ 8
    • 135x5 @ 8

    Notes

    This was one of those days where I went into the workout feeling great and got overconfident. The comp bench rep for 195 @ 8 was definitely an 8, but I think I overdid the bar speed and just put too much power into it, causing extra fatigue. The fast rep made me overconfident and I thought I'd get 190x3, but the 2nd rep was way too much of a grinder to make a 3rd possible (didn't even attempt it). I did 185x3 last week, so I thought that was a safe bet, but I was out of gas. I could have got the 3rd rep for sure, but I know it would have been a solid 10, so I stopped. I dropped another 10 lb to make sure I'd get the last two fatigues at 9.

    Paused squat was challenging but felt good.

    I was running out of time on the 3-0-3 tempos, so I had to keep rest short. That was about all the weight I could handle @8 without more rest.
    Last edited by anticausal; 07-14-2015 at 09:23 PM.

  10. #10
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    starting strength coach development program
    Thursday, July 16, 2015

    Day 3 - Comp Deadlift, Supp Bench, Supp Squat


    Training Week
    Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)
    Facts
    Morning BW: 181.8 (-1.2 lb over last week)
    Sleep: 1:00am-10:00am, woke 1 times, ~8.5 hours actual
    Garage Gym Conditions: 78 deg F, 49% Humidity
    Pre-workout Meal: @ t - 1h15m

    519 kCal - 75g (C), 11g (F), 48g (P), 24g (Fib)

    • Lemon Cream Pie Quest Bar
    • 1/4 Cup 1% Milk
    • 68g Instant Oats
    • 20g Whey Protein Isolate
    • 2 cups coffee (16 oz, each)
    • 300 mg caffeine pills
    • 10g BCAAs

    Day's Macros: 253/250 (C), 73/73 (F), 248/250 (P), 54/55 (Fib)
    Feelz

    Aches and Pains: 2/10
    DOMS: 0/10
    Lower Body Fatigue: 2/10
    Upper Body Fatigue: 3/10
    Confidence: 6/10
    Stress: 3/10 (took a "sick" day, slept in, played witcher 3, lounged around, etc)

    Training
    Comp Deadlift - Rx: x1@8, x3@9, 3x3@9 back off sets
    • 360x2 @ 7
    • 385x1 @ 7
    • 405x1 @ 8
    • 415x1 @ 8 <-- PR
    • 425x0 @ 10
    • 385x3 @ 9 <-- PR
    • 375x3 @ 9
    • 370x3 @ 9
    • 365x3 @ 9

    Press 2.0 - Rx: x3@7, x3@8, x3@9, 3x3@9 back off sets
    • 115x3 @ 7
    • 121x3 @ 8
    • 127x2 @ 10
    • 122x3 @ 9
    • 120x3 @ 9
    • 118x3 @ 9

    3-0-3 Tempo Squat - Rx: x5@7, x5@8, 5x2@8 back off sets
    • 175x5 @ 7
    • 205x5 @ 8
    • 195x5 @ 8
    • 185x5 @ 8

    Notes

    Christmas in my garage today! Deadlift was absolutely on point. Last time I did 405 it was x1@9.5. This time it was a breeze, maybe even less than an 8. 415x1 was also so easy I had to try 425, but my CNS was not having it. Didn't even budge off the ground. I'm pretty sure 415 was an 8 at that instant, though. It just came up so much easier than I expected. My only regret is that maybe I went too light on the x3 sets. They may have been slightly below 9.

    It's also worth noting that I've been using hook grip for the last 4 weeks, and this is the first time that it really started to feel natural. I no longer really notice any pain during sets, but I can still feel it after.

    Upper body stuff still giving me trouble. I keep feeling stronger than I actually am, hence the missed rep on the press.

    Finished off the workout with that nasty tempo squat cardio. :)

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