Lugh's Log

[Lugh]

Age: 45
Height: 5'9"
Weight: 245lbs
Bodyfat: 30-35% (guess from photos as I don't care enough to measure)
Protein: 200g a day
Calories: 2400-2600 a day
Program: Old Man Texas from Barbell Logic #17

Lifts Beginning Program:
Squat: 315
Bench: 180
Deadlift: 405
Press: 105

Notes:
Recovering from a shoulder injury on the left side. Pain just under the acromion. Not bad enough to stop training but can be pretty sore before and after training.

Have lost 54lbs since the beginning of April. I stopped eating in deficit a month ago and my weight is stable at 245lbs since.

11/5/17
Squat 4x5 @ 285
Bench 4x5 @ 160
Deadlift 2x5 @ 365, 1x3 @405

11/7/17
Squat 3x5 @ 230
Press 3x5 @ 75
Row 1x5 @ 135, 2x5 @ 155

11/9/17
Squat 5x3 @ 315
Bench 5x3 @ 180
Deadlift 2x3 @ 405

11/12/17
Squat 4x5 @ 285
Press 4x5 @ 95
Deadlift 2x5 @ 365

[Lugh]

11/14
Squat 3x5 @230
Bench 3x5 @135
Row 3x8 @155

More background:
Training for about 6months. Did linear progression for about 3.5 months but moved to intermediate likely too early. I was definately not eating enough and it messed with my lifts near the end. I was at 300lbs in early April and getting my weight down was pretty important to health. Now at 245 I feel much better and blood pressure is almost to normal range. I stopped eating at deficit to see if lifts would progress again and they are. I also don't feel as sore. That could also be that I moved to back to a 3 day program instead of the BS I was doing.

Goals: I want to hit 1,2,3,4 plates on lifts. I have the 3 & 4 but the press and bench seem to be weak and I hurt my shoulder training to do too much volume. Press is feeling good this week but bench is still a bit painfull.

[Lugh]

11/16
Squat 5x3 @ 320
Press 5x3 @ 110
Deadlift 2x2 @ 415, 1x1 @425 (strapped), 1x1 @ 435 (strapped)

Squats and press were heavy but felt like they flew up. I had a grip problem on deadlifts for my first 2 sets. I only was going to do 2x3 but added singles with staps. They were a bit grindy but still finished both of them. Stopped at 2 additional singles but likely could have gone up another 5-10lbs on another couple. Grip strength is my biggest issue on deadlift IMHO.

[Lugh]

11/19
Squat 4x5 @ 288
Bench 4x5 @ 165
Deadlift 1x5 @ 375, 1x5 @ 375 (strapped), 1x1 @ 455 (strapped)

Squats easy and fast, bench bit of pain in left shoulder but easy to work with, Deadlifts grip issue at end of first working

[Lugh]

11/21/17
Squat 3x5 @ 250
Press 3x5 @ 100
Row 2x8 @ 160, 1x7 @ 160
Curl 4x8 @ 60

Not sure why I failed one rep on the row but will stay at 160 next week. I added in the most important exercise... the curl. Today was kind of a trial. I don't think they add much my training but we all know curls are some important shit.

[Lugh]

11/23/17

Squat 5x3 @ 325
Bench 5x3 @ 185
Deadlift 2x2 @ 425

Was a bit hungover but went to the gym anyway. Squat was pretty good. Bench felt good and surprisingly not much pain in left shoulder. Failed on last rep on each deadlift sets. Tried to grind it out but couldn't do it. I am going to go up by 5 on squat, 5 on bench, and 2 on deadlifts.

[Lugh]

11/26/17

Squat 4x5 @ 295
Press 4x5 @ 105, 2x1 @ 135
Deadlift 2x5 @ 380

Squat still feels like going up fast. Maybe last rep on last 2 sets a bit grindy but not much. Press felt really good today. Better than in long time so I added a couple of singles. Not sure if I should have but it felt pretty good. Deadlift was good and grip didn't stop me from finishing reps.

[Lugh]

11/28/17

Squat 3x5 @ 295
Bench 3x5 @ 165
Row 1x8 @ 160, 1x6 @ 160, 1x8 @ 160
Curl 3x10 @ 60, 2x6 @ 70

Was a bit angry when got to the gym and burned it off going bit heavier on squats. Shoulder ok during bench. Didn't bother me during but after bit sore. Rows I didn't wait long enough between 1st and 2nd working set. Curls were fine but I looked like one of the bros. That is a serious negative to doing them but feel biceps could use a bit more work. Think I am going to do assisted chins instead. I'm too fat to do chins without a bit of help but as I said cant stand looking like one of the chicken leg bros in front of the mirror.

[Lugh]

11/30/17

Squat 1x3 @ 330, 3x3 @ 335, 1x3 @ 340
Press 5x3 @ 120
Deadlift 2x3 @ 425

Squat was good and likely could have done 340 across. Press was fine after but the shoulder was sore before. Deadlift went with straps and came up pretty easy, maybe 3 second reps.

1 month on program:
Squat 315 -> 340
Bench 180 -> 185
Press 105 -> 120
Deadlift 405 -> 425

I kind of want to go to a 4 day split with following programming. I want a bit more upper body slots and would like to cut down time of each session.

• Day 1 Intensity Bench / Volume Press
• Day 2 Intensity Deadlift / Volume Squat
• Day 3 Intensity Press / Volume Bench
• Day 4 Intensity Squat / Volume Deadlift

I'd keep weekly progression, reps, and set scheme just would cut out the medium day and have both volume and intensity for all lifts each week. Need to think about it but may start this next week. Downside is what I am doing is working great for squat and deadlift and it would be a shame to fuck it up.

[Lugh]

12/2/17

Bench 4x3 @ 190, 1x2 @ 195
Press 4x5 @ 105
Pin Press 2x3 @ 135, 1x5 @ 115

Done in about 1 hour total. Gave me a bit of time to play cardio bunny. Everything felt good and likely can go to 195 on bench next week. Tried some pin presses at about eye brow level. It felt pretty different and need to get used to being tight at beginning.