In Which Jonathan Finds His Inner Dad Strength

[jwagner]

I've making to start (re-start?) this log for a while. I finished a round of KISS a couple months ago logged here. Since then, I did what I thought was a version of HLM based on RTS principles, but later realized when I was under-recovering from it that it was really more of a HLH program. I did at least make some gains before stalling hard.

Lately, I've realized that if I'm going to meet my long term goals, I really need to lean down some in the near future than I'd hoped for. So, in lieu of that, I've switched to a pretty vanilla version of HLM and am attempting to follow the fat loss macros from Jordan's To Be a Beast article.

I'm still finalizing some details of the program, but currently doing the following:

Day 1
Squat: 5x5
Bench: 5x5
PC: 3x5

Day 2
Squat: 3x5x80% of Day 1
Press: 5x3
Deadlift: 1x5

Day 3
Squat: 3x5x90% of Day 1
CGBP: 3x5
DDL or SGDL: 3x5

Current stats are:
BW: 255 down from 261
1RMs: 425, 250, 460 (S, B, DL)

[jwagner]

27 June 2015
Squat: 5×5×345
Bench: 5x5x200
Deadlift: 1×5×385

29 June 2015
Squat: 3×5×275
Press: 3×5×125
PC: 3×3×75kg

1 July through 6 July
Family road trip with 4 days of driving.

8 July 2015
Squat: 5×5×345
Bench: 5x5x200
Deadlift: 1×5×385

11 July 2015
Squat: 3×5×350, 2×5×335
Bench: 5x5x205
Deadlift: 1×5×385

13 July 2015
Squat: 3×5×280
Press: 1×5×130, 2×5×125
PC: up to 70kg×3
Deadlift: 1×5×390

16 July 2015
Squat: 3×5×315
CGBP: 3×5×185
3" DDL: 1×5×345, 1×5×325

18 July 2015
Squat: 1×5×355, 4×5×335
Bench: 1×5×210, 4x5x200
Deadlift: 1×5×395

20 July 2015
Squat: 3×5×285
Press: 132.5×3,4,3,3,2

Today's session was a complete shit show. Bodyweight is down lower than it's been in a while and I think I'm still dealing with remnants of the daycare-itis from last week. Press was supposed to be 3x5.

[jwagner]

23 July 2015

Low Bar Squat
320 Lb x 5 reps @ 7
320 Lb x 5 reps @ 7.5
320 Lb x 5 reps @ 8

Close Grip Bench Press (Touch & Go)
187.5 Lb x 5 reps @ 8
187.5 Lb x 5 reps @ 7.5
187.5 Lb x 5 reps @ 8.5

Power Clean
154 Lb x 3 reps
164 Lb x 2 reps
154 Lb x 3 reps

Bodyweight
251 Lb

Notes
Squat felt heavier it should have. CGBP felt easier than it should have. I suck at power cleans.

[jwagner]

Low Bar Squat
360 Lb x 5 reps @ 9.5
340 Lb x 5 reps @ 9
340 Lb x 5 reps @ 9.5
340 Lb x 3 reps @ 9
315 Lb x 6 reps @ 8

Bench Press (Touch & Go)
215 Lb x 5 reps @ 9.5
205 Lb x 5 reps
205 Lb x 5 reps
205 Lb x 5 reps
205 Lb x 5 reps

Conventional Deadlift
405 Lb x 3 reps @ 8.5
415 Lb x 2 reps @ 10

Bodyweight
253 Lb

Notes
Doing heavy day in the early morning while fasted sucks. Also, I really am planning on moving Deadlifts to Light Day but I'm going to be traveling on Monday and will probably only have access to the hotel fitness room with its 30 lb dumbbells.

[jwagner]

30 July 2015

Low Bar Squat
325 Lb x 5 reps
325 Lb x 5 reps
325 Lb x 5 reps

Bench Press (Paused)
195 Lb x 5 reps
195 Lb x 5 reps
195 Lb x 5 reps

Notes:
Replacing the close grip bench presses with these.


Snatch Grip Deadlift
315 Lb x 5 reps
315 Lb x 5 reps

Notes:
Starting light with these.


Bodyweight
253 Lb

Notes
Missed light day and doing this a day late because of work travel.

[jwagner]

1 August 2015

Low Bar Squat
365 Lb x 5 reps @9.5 +5 LB REP PR
345 Lb x 5 reps
345 Lb x 5 reps
345 Lb x 5 reps
345 Lb x 5 reps

Bench Press (Touch & Go)
220 Lb x 5 reps @10 +5 LB REP PR
210 Lb x 5 reps
210 Lb x 4 reps
200 Lb x 5 reps
200 Lb x 5 reps
Notes:
The last rep of 220 was the slowest grind I've ever experienced on the bench press so far. It never completely stopped, but it was damn close to it.

Conditioning
Prowler w/ 140 lbs walk for 5 minutes.
Notes:
Much harder than I expected.

Bodyweight
253 Lb

[jwagner]

Conventional Deadlift
400 Lb x 5 reps @9
380 Lb x 5 reps @9

Standing Overhead Press (OHP)
130 Lb x 5 reps @9
130 Lb x 5 reps @9.5
130 Lb x 5 reps @10

Low Bar Squat
130 Lb x 5 reps
130 Lb x 5 reps
135 Lb x 5 reps
225 Lb x 3 reps
275 Lb x 2 reps
295 Lb x 5 reps
295 Lb x 5 reps
295 Lb x 5 reps
Notes:
Used TUBOW for all sets. Trying to combat the knee slide from Saturday.

Bodyweight
253 Lb

[jwagner]

5 August 2015

Low Bar Squat
330 Lb x 5 reps @ 8
330 Lb x 5 reps @ 8
330 Lb x 5 reps @ 8.5
Notes:
Warmups and first workset done with TUBOW.


Bench Press (Paused)
200 Lb x 5 reps @ 9 + 5 LB REP PR
200 Lb x 5 reps @ 9 + 5 LB REP PR
200 Lb x 5 reps @ 9.5 + 5 LB REP PR

Snatch Grip Deadlift
325 Lb x 5 reps + 10 LB REP PR
325 Lb x 5 reps + 10 LB REP PR
Notes:
First set was really 3+2 because of a strap issue with my left hand. Need to make 5 lb jumps, not 10 on this.


Bodyweight
252 Lb

[jwagner]

8 August 2015

Low Bar Squat
370 Lb x 5 reps @ 9.5 + 5 LB REP PR
355 Lb x 5 reps @ 10
345 Lb x 5 reps @ 10
335 Lb x 4 reps @ 10
Notes:
Top set felt really good, but it must have taken more out of me than I thought. The last rep of all of the back off sets were grinders.


Bench Press (Touch & Go)
225 Lb x 4 reps @ 9.5
215 Lb x 4 reps @ 8.5
215 Lb x 4 reps @ 9
215 Lb x 4 reps @ 9
215 Lb x 4 reps @ 9.5
Notes:
4 was all I had at 225. I kind of knew this was going to happen, but I was really hoping for another week of fives. Bench will be going to fours for a while.


Bodyweight
253 Lb

Additional Notes
I'm not eating enough to sustain 5x5 on the squats. I also unracked the first back off set unevenly and that also threw off the rest of the sets I think. I'll play it by ear next week, but I may reduce squat volume by a set or two. My goal is to maintain 15-25 total reps on Heavy day, so I'll still be within that range even if I dropped down to only 3 sets.

Bonus: I just realized that I've only ever tripled both of these weights before.

[jwagner]

10 August 2015

Conventional Deadlift
405 Lb x 5 reps @ 9 + 5 LB REP PR
385 Lb x 5 reps @ 9.5
Notes:
Finally. This is the third time I've had 405x5 scheduled year and the first time I've gotten more than 4. Definitely had one more in the tank too.


Standing Overhead Press (OHP)
132.5 Lb x 5 reps @ 9
132.5 Lb x 5 reps @ 9.5
132.5 Lb x 4 reps @ 9.5
Notes:
Fucking press.


Low Bar Squat
295 Lb x 5 reps
295 Lb x 5 reps
295 Lb x 5 reps

Bodyweight
253 Lb

Additional Notes
Worked late and the gym was packed. I know I'd miss this gym, but I really need to get a home gym. Barely made it home in time to see my daughter off to bed.