Defying Inferior Genetics Defying Inferior Genetics

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Thread: Defying Inferior Genetics

  1. #1
    Join Date
    Dec 2017
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    Default Defying Inferior Genetics

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    Started Intermediate today with top set being about 90% of the NLP 5RM.

    Age 29, Height 5'10

    Squat - 240x5, 250x5, 265X5, 240x5 (5 Mins rest)

    Press - 110x3, 100x5x3 (3 Mins rest)

    Deadlift - 230x8x1 (80% of 5RM at 315. Should have been 2 sets, but cut one off due to extra work on pulling two days ago.)

    BW - 180.6
    Last edited by Shawnlock; 03-12-2018 at 09:19 AM.

  2. #2
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    Dec 2017
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    BW - 180.8

    Resting time was unnecessarily long last time and made me late for work. Cut it down today to 3 minutes max. 1-minute rest between press sets and light bench sets felt just about right. However, if the entire workout session goes over 1.5 hours in the future with heavier weight and longer rest periods, I might need to switch to Sat/Mon/Wed schedule so that I'm only late for work 2 days a week.

    Bench - 150x5, 160x5, 170x5, 160x5

    Squat - 215x5x3

    Strict Press - 90x4x4 (eliminating the hip bounce by bracing abs and using "ribs down" cue)

  3. #3
    Join Date
    Dec 2017
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    BW - 182.5

    Deadlift - 290x5
    Warmup sets felt like shit and I thought I was going to miss reps, but the work set felt easy breezy. Tried hook grip at 135 for 2 sets and it hurt like a mofo despite my long thumb. Tried my 4-inch belt instead of using 3-inch and couldn't get into position. Guess i can't retire the other belt just yet...

    Paused Bench - 145x4x4
    There is definitely something wrong with my form, because my left shoulder starts to get this pinching pain again. Can't wait to get my form checked next week!

    Squat - 225x5x4
    Easy sets all across. No belt no knee sleeves. Good form and good depth. It felt so good not grinding every single rep! New shoes Power Perfect II are clutch. I couldn't believe my luck that I could still find them in my size for just 85 bucks!

  4. #4
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    Dec 2017
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    Default

    BW - 181.6

    Squat - 250x5, 260x5, 275x5, 250x5

    Bench - 175x3, 160x5x3

    Deadlift - 230x8x2

  5. #5
    Join Date
    Dec 2017
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    BW - 181

    Press - 105x5, 110x5, 115x5, 110x5

    Squat - 220x5x3

    Paused Bench - 150x4x4

    BW Chinups - 10, 10, 8
    Last edited by Shawnlock; 03-21-2018 at 07:48 AM.

  6. #6
    Join Date
    Dec 2017
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    BW - 183.2

    Deadlift - 300x5 (mad respect to people who can deadlift with hex plates. I can feel them getting in the way even when there is only one on each side.)

    Strict Press - 95x4x4

    Squat - 235x5x4

    BW Dips - 13, 10, 8

    Almost didn't make it today. Woke up with a stiff lower back and wanted to excuse myself to skip a day. Glad that I'm keeping this log as sort of a motivation and that I have a morning routine that's becoming second nature. I packed my gym bag like a robot and got out of the door.

    The stiff spot I felt when I woke up got pretty sore after workout today. As an old friend with LBP, I have found that doing ab vacuum - sucking in my belly as hard as possible - helps relieve the soreness or minor pain in lower back after training. Maybe it's just a placebo effect but at least it's working.

  7. #7
    Join Date
    Dec 2017
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    BW - 183.4

    Squat - 260x5, 270x5, 285x5, 260x5

    Press - 115x3, 105x5x3

    Deadlift - 240x8x2 (Lost tightness midway through the second set because someone kicked off my camera and got me distracted and angry. Started slamming the weight and rushing through the set, a small manifestation of rage leading to stupidity)
    Last edited by Shawnlock; 03-26-2018 at 09:41 AM.

  8. #8
    Join Date
    Dec 2017
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    Default

    BW - 183.2

    Bench - 160x5, 170x5, 180x5, 170x5

    Squat - 230x5x3

    Strict Press - 100x4x4

    BW Chinups - 10, 8, 7

  9. #9
    Join Date
    Dec 2017
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    BW - 183.8

    Deadlift - 310x5 (left hand grip was slipping)

    Paused Bench - 150x4x4 (applying everything I learned from the form check this week - you know you're getting a hang of the leg drive when your quads are burning after 4 sets)

    Squat - 240x5x4

    BW dips - 13, 12, 10
    Last edited by Shawnlock; 04-02-2018 at 07:21 AM.

  10. #10
    Join Date
    Dec 2017
    Posts
    150

    Default

    starting strength nutrition camp
    Monday

    BW - 183.2

    Squat - 265x5, 280x5, 295x5 (might be able to grind out just one more rep), 265x5

    Bench - 180x3, 160x5, 160x5, 160x5

    Deadlift - 250x8x2
    Last edited by Shawnlock; 04-04-2018 at 07:53 AM.

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