It’s not over until I win

[Quit Tomorrow]

Basic Information

Age: 30
Height: 5’11 ¾
Weight: 212

Current Lifts (Novice LP Here)

Squat: 390x1
Bench press: 225x1
Deadlift: 415x2

Intermediate Goals

1. Improve Leverages – Minimum weight: 215lbs

2. Category V on Starting Strength Standard @220 (532 Squat, 381 Bench, 586 Deadlift) or @242 (551 Squat, 395 Bench, 596 Deadlift)

3. Non Specific Goal: Start to create and post content on HRV and it's application to this program. I'm going to use this log to unload my thoughts as I continue to learn new things.

Initial Program

Day 1

Bench Press 5x5
Squat 5x5

Day 2

Bench Press 5x5 w/ 80-90% of Monday
Squat 5x5 w/ 80-90% of Monday

Press 8x3
Chin-up 3 sets

Day 3

Bench Press 3x1, 5-10% Backoff 5x1-5
Squat 3x1
Deadlift 5x1, 3x1, 1x1

Day 4

Specific Hypertrophy Work

[Quit Tomorrow]

17.04.17
Weight 211.8lbs
HRV 70.8 - Training Readiness 10/10

Bench Press: BARx5, 135x5, 150x3, 170x2, 190x5x5
Squat: BARx5, 135x5, 185x5, 225x5, 250x3, 275x3, 310x5x5

[Bliss]

In b4 someones who like to pollute new awesome threads with "In b4..."...

[Quit Tomorrow]

In b4 someones who like to pollute new awesome threads with "In b4..."...

Ha!

Either way thanks for stopping by and congrats on finishing your LP.

[Quit Tomorrow]

17.04.18
Weight 211.2lbs
HRV 73.9 - Training Readiness 10/10

Cardiac Output - 10 minutes on Stationary Bike

17.04.19
Weight 209.8lbs
HRV 69.1 - Training Readiness 10/10

Bench Press: BARx5, 120x5, 135x3, 155x2, 170x5x5
Squat: BARx5, 135x5, 195x5, 225x3, 250x2, 280x5x5

Press: BARx5, 65x5, 75x3, 85x2, 96x8x3
Chin up: BWx7,8,5

[JFick]

Welcome to the intermediate boards. Where the volume is plentiful and so is self-loathing.

Great work on the LP and I am looking forward to watching your progress on TM. Be patient with volume work, it'll grind you to a pulp faster than you think.

[Quit Tomorrow]

Welcome to the intermediate boards. Where the volume is plentiful and so is self-loathing.

Great work on the LP and I am looking forward to watching your progress on TM. Be patient with volume work, it'll grind you to a pulp faster than you think.

Ha! Thanks for the welcome JFick. Going to be a lot of fun loathing with the rest of you.

[Quit Tomorrow]

17.04.21
Weight 214lbs
HRV 74.5 - Training Readiness 9/10

Bench Press: BARx5, 135x5, 155x5, 175x3, 200x2, 220x3, 205x4
Squat: BARx5, 135x5, 185x5, 225x5, 275x5, 315x3, 350x2, 390x1
Deadlift: BARx5, 265x1, 305x1, 340x1, 380x3

General Notes:

- I felt very confident going into the session today. Feeling generally recovered despite another stressful work week. Food has been pretty good as well. Very happy about how consistent I was with nutrition. The largest hindrance I'm working on is performance anxiety (first world problem) My nerves get to me at times and today was no exception. I'm getting better every week.

- My Deadlift has hit a wall but I know what I'll be doing about it. I accumulated fatigue and did a bad deload and now I've detrained. I'm going to switch to doing 1 top set and 5x5 on intensity days going forward.

Bench Press Notes:

- This isn't a personal best, just a repeat of my best triple. I'm treating this week as a minor deload because setting new personal bests from next week onwards. The goal is to follow up my top triple with 1-5 sets of back offs but I'm easing into the amount of volume that is going to be require to see progress.

Squat Notes:



- Everything felt great today. I was quite nervous going into my workset and was caught off guard by how easy the set felt and racked (I know.. strange) A few things need to be adjusted for next week.

Deadlift

- My Deadlift is all over the place. Not very worried about it. Just a bit detrained I'll work it back up to where it needs to be. I'm going to consolidate my Deadlift Volume onto my Intensity day. I'll work up to a top set and work on back off sets. I'll flesh this all out a bit more as I go along.

[Quit Tomorrow]

17.04.22
Weight 211.8lbs
HRV 82.4 - Training Readiness 9/10

A1: V-Squat: 140x12x3
A2: Kneeling Leg Curl (dorsi flexed): 30x8x3
B1: Hip & Quad Developer: 135x12x3
B2: Kneeling Leg Curl (plantar flexed): 30x8x1, 30x6x1, 30x4x1
C1: Seated Row: 75x12x3
C2: Dips: BWx12x3
D1: Lying Triceps Extension: 55x12x1, 55x8x2
D2: Scott Curl: 20x12x3

HICT - 15 minutes w/ Bike

Session Length: 1 hour
Session RPE: 8

Notes:

- This day is used to work on hypertrophy of specific weak areas. I wasn't planning on using the Hip & quad Developer but I figured that I'd get a feel for it over the next 6 weeks. I am more likely to use this day to bias more upper body hypertrophy to help with my leverages but will keep this hypertrophy block non specific.

[Quit Tomorrow]

17.04.24
Weight 214.2lbs
HRV 84.5 - Training Readiness 7/10

Bench Press: BARx5, 135x5, 150x3, 170x2, 190x5x4, 190x4x1
Squat: BARx5, 135x5, 185x5, 225x5, 250x3, 275x3, 310x5x3