Dave's SS Novice LP Log

[Dave_M]

Since all my questions have been answered by reading SS and PPST, watching the YouTube Channel, and lurking here for a few months, I thought I'd make my first post a log.

I have been tracking results in the app (which has been very useful) since late December, but posting my log here might help someone else down the road, and should help to hold me accountable.

Male -35 yr. old

Body Weight:

~190 lbs. (starting Oct. 2016)
203.5 lbs. (current 2/1/16)

Goals:

Regain strength lost in a 3-year absence from training.

Background:

My log will pick up when I started using the app in December 2016, but I started the Novice LP program in October 2016 at conservative starting weights I knew I could easily handle and increase for the first few workouts from a completely detrained state:

Squat - 95 lbs.
Bench - 95
Press - 65
Deadlift - 135
Power Clean - 95

PC was included from the beginning as I was familiar with it previously. Increased by 10 lbs. per workout for all lifts but the DL, which I increased by 20 lbs. for the first several sessions, then switched to 5 lb. increases (10 for DL as this has been sustainable). Workout schedule has been variable as M/W/F doesn't always work as you'll notice from the dates.

Around 3 weeks in, I re-aggravated a left shoulder injury. Had to stop pressing, benching, and cleaning for a few sessions. Re-set these to weights I could perform pain-free and then worked back up in 5 lb. increments per workout from there. As a result, these are lagging behind the squat and deadlift, but still progressing. Surgery may still be recommended (was prescribed the typical PT with follow-up), but I'd like to build as much strength as I can before going down that road. Next appointment with the ortho is Feb. 13th to assess.

Other notes:

My training partner is my wife, which can be awesome in some ways and difficult in others. She is also running the novice LP program. I'll leave it to her post her own log if she likes, but I might include a few of her major milestones here.

[Dave_M]

12/31/16

BW: 195 lbs

Squat: 240x3x5 (lbs x sets x reps)
Press: 85x3x5
PC: 115x5x3

Notes: Head cold for past 3 days. Slightly out over toes on a couple of reps on the second set of squats. Left shoulder felt weak on press. Cleans were strong across all sets.

[Dave_M]

1/3/17

BW: 196.5 lbs

Squat: 245x3x5 (lbs x sets x reps)
Bench: 135x3x5
DL: 295x5

Notes: Tried a new gym tonight. Lifted at a local community center (sort of like the YMCA) with a good power rack and old York bars. $10 for 3 months! Only drawback is limited hours. LA Fitness, which used to be the only option, will now be the back-up gym.

1/5/17

BW: 199.5 lbs

Squat: 250x3x5 (lbs x sets x reps)
Press: 90x3x5
PC: 125x5x3

Notes: Squats felt difficult today. Scale in community center gym is old and probably not that accurate.

1/7/17

BW: 199.4 lbs

Squat: 255x3x5 (lbs x sets x reps)
Press: 95x3x5
DL: 305x5

Notes: LA Fitness. Repeated Press to get it back on 'B' day. Had gotten flipped due to lack of available equipment previously. DL wanted to drift forward a bit, need to keep an eye on form, but all went up easy.

[Dave_M]

1/9/17

BW: 196.8 lbs

Squat: 260x3x5 (lbs x sets x reps)
Bench: 140x3x5
PC: 135x5x3

Notes: At in-laws in Rising Sun, IN. Day pass to local gym.

1/11/17

BW: 200 lbs

Squat: 265x3x5
Press: 100x3x5
DL: 315x5

Notes: LA Fitness. Did not feel great going in, but good once I hit first work set. Grip slipping on reps 4 & 5 of DL, need to chalk up more.

1/13/17

BW: 200* lbs

Squat: 270x3x5
Bench: 145x3x5
PC: 140x3, 140x1, 140x3x3

Notes: Had to train in the morning after being up later than I would have liked. Funeral visitation in the afternoon. No breakfast. Everything but bench (still light) was a grind. Missed second rep of second set of PC. Sloppy technique and energy low. Rested longer than usual and completed last 3 sets. *Did not weigh in.

[Dave_M]

1/17/17

BW: 201.5 lbs

Squat: 275x3x5 (lbs x sets x reps)
Press: 105x5, 105x4, 105x2
DL: 325x5

Notes: Failed last two sets of presses. Shoulder was the worst it has been in a while. Also rushed rest between sets as some one was waiting for the rack.

1/19/17

BW: 201.5* lbs

Squat: 280x5, 280x1, 280x3
Bench: 150x3x5
PC: 140x5x3

Notes: Energy not the best tonight. Had to set second rep of second set of squats on the safeties. Rested 7-8 min, got 3 reps on 3rd set but did not attempt 4th.

1/21/17

BW: 199.6 lbs

Squat: 280x2x5, 280x3
Press: 105x3x5
DL: 335x5

Notes: Felt like support gave out on third set of squats. Will attempt 280 with a belt next session. All lifts to this point have been belt-less.

[Dave_M]

1/23/17

BW: 203.5 lbs

Squat: 280x3x5 (lbs x sets x reps)
Bench: 155x3x5
PC: 145x5x3

Notes: Made 280 on the third attempt tonight with a belt. Adding a light day mid-week seems like a good idea at this point to avoid stalling further. App suggested adding in chins at this point, so will do that as well.

1/25/17

BW: 203.0 lbs

Squat: 225x3x5
Press: 110x2x5, 110x3
Chins: 4,4,3 (reps completed)

Notes: Light squat day for the first time tonight. Concentrated on form. 225 was easy, which felt good as a sign of progress. Shoulder pain on the press. First time doing chins in many years and probably not since I was 30 lbs lighter.

1/28/17

BW: 202.8 lbs

Squat: 285x3x5
Bench: 160x3x5
DL: 345x5

Notes: LA Fitness. Squats were good, looks like a light day was a good idea at this point. Bench is still pain-free. Grip slipping on last rep of DL, but completed set.

[Dave_M]

1/31/17

BW: 203.5 lbs

Squat: 290x3x5
Press: 110x3x5
Chins: 5,5,4 (reps completed)

Notes: Community Center. Felt sick today, but better after first work set. Press was brutal, shoulder really bothering me. Last rep was ugly, but made it up without a push press. Increase by 2.5 lbs. next time.

[misspelledDino]

Looks like good LP progress thus far! Deadlifting at LA Fitness really sucks, doesn't it? I did most of my LP at LA Fitness and deadlift was just the biggest PITA to train--no chalk, no platform and those infernal dodecahedron plates.

What kind of training did you do three years ago?

[Dave_M]

Thanks!

I started with the typical bodybuilding style split in my mid twenties and then jumped around to all sorts of programs, 5-3-1, Stronglifts, SS (NDTP), even GVT (10x10). The only thing I did right was train all the compound lifts and eat a lot of protein. Then the typical excuses of job, house, injury, surgery came in and before I knew it, my wife informed me I hadn't been to the gym for three years, and more motivating, added "your ass is looking kind of flat."

The LA Fitness here has round plates and looks the other way when it comes to chalk, but there are only 3 squat racks, only one of which has adjustable safeties, and the bars are all thick and cheap. My wife hates them for DL and I have difficulty hook gripping them.

[misspelledDino]

lulz. wives are good motivation like that. Mine sure is.

Look forward to following your progress.

Thanks!

I started with the typical bodybuilding style split in my mid twenties and then jumped around to all sorts of programs, 5-3-1, Stronglifts, SS (NDTP), even GVT (10x10). The only thing I did right was train all the compound lifts and eat a lot of protein. Then the typical excuses of job, house, injury, surgery came in and before I knew it, my wife informed me I hadn't been to the gym for three years, and more motivating, added "your ass is looking kind of flat."

The LA Fitness here has round plates and looks the other way when it comes to chalk, but there are only 3 squat racks, only one of which has adjustable safeties, and the bars are all thick and cheap. My wife hates them for DL and I have difficulty hook gripping them.