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Thread: Here Comes Hercules.

  1. #1171
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
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    HLM Light day. 210 lbs.

    I had a cortisone injection in my left shoulder a couple of months ago. It stopped the pain in my shoulder but not in my left bicep. It bothers me most when I attempt overhead presses.

    Squat: 70 x 5; 120 x 3; 150 x 1; 162 x 5 x 2
    Press: 45 x 5; 70 x 2; 45 x 9 x 3
    Prowler: 80 x 4 x 3

  2. #1172
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    HLM Medium. Maintaining 210 despite Thanksgiving, Christmas, and New Year.

    Squat: 70 x 5; 140 x 3; 170 x 1; 182 x 3 x 2
    Bench: 45 x 5; 95 x 3; 130 x 5 x 2; 4 x 1
    Dead: 135 x 3; 225 x 2; 254 x 5

  3. #1173
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    HLM Heavy. 209 lbs

    Squat:70 x 5; 120 x 3; 170 x 1; 195 x 1; 205 x 1; 185 x 3 x 2
    Press: 45 x 5; 70 x 3; 90 x 0 x 1; 96 x 0 x 1; 82 x 5 I have a pain in my left bicep for the last 3- 4 months. I'll try some Aspercreme before I lift.
    Dead: 135 x 3; 225 x 2; 275 x 1; 295 x 1; 305 x 0 I will try heavy deads on medium days. I'll see if that will work better

    As Karl Schudt opined "When eating less one loses strength."
    As Sully observed, "Get back to calculating the amount of protein consumed each day."
    I will take both counsels to heart.
    Last edited by carson; 01-06-2023 at 06:16 PM.

  4. #1174
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    A few years ago I used a chart and calculated my protein and caloric intake each day. Eventually, I stopped doing that but now have a specific goal for weight loss without losing too much strength. I'd like to lose 9 pounds in the next two weeks by consuming 200 g. of protein each day and 2000 calories or less each day. Sadly, I cannot remember the name of the chart I used or where to find it. Does anyone know where I might find such a chart?

  5. #1175
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    adelaide, south australia
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    Attempting to lose 9 lb in 2 weeks with a crash diet, after you have already trimmed considerably, is doomed to fail. It's going to crush your muscle mass, and likely cause a training injury.
    I do wish you well, and hope you take a more gradual approach. Ask Sully.

  6. #1176
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    Thanks. I may have to rethink this. I will speak with Sully. Maybe I'll stretch it out to 3 weeks. Started counting calories and proteins today. Here are the results: Calories 1390 grams; Protein 105. Both numbers were much lower than I anticipated but I feel satisfied. I'm going to adjust my breakfast intake in particular. My daily goals are Calories -2000; Protein 200.

    HLM light day: 210 lbs.

    Squat: 70 x 5; 120 x 3; 150 x 1; 155 x 1; 164 x 5 x 2
    Bench: 45 x 5; 95 x 3; 135 x 1; 150 x 1; 156 x 1; 109 x 8 x 2
    Prowler: 80 x 4 x 3

    I'm using the website: Nutrition Values.

  7. #1177
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    Nutrition Report:

    Calories: 1002 I guess I can eat more.
    Proteins: 257. I have no idea how I did that.

    A work in progress.

  8. #1178
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    Dec 2022
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    Quote Originally Posted by carson View Post
    A few years ago I used a chart and calculated my protein and caloric intake each day. Eventually, I stopped doing that but now have a specific goal for weight loss without losing too much strength. I'd like to lose 9 pounds in the next two weeks by consuming 200 g. of protein each day and 2000 calories or less each day. Sadly, I cannot remember the name of the chart I used or where to find it. Does anyone know where I might find such a chart?
    When I coach lifters I generally will start by telling them to eat normally for 2 - 4 weeks. track the weight and diet (average calories, fat, protein and carbs). Assuming the calorie expenditure is the same during that time frame, if the scale doesn't move, then we know the baseline.
    If the scale goes up or down, well then we know that. once a baseline is established, you can then make decisions on the amount of caloric deficit and adjustments to your macros. But you need a baseline so you know where you are starting from.
    Caloric deficit can be achieved by more exercise (if possible), less calories or both.
    Last edited by lou tuch; 01-11-2023 at 03:55 PM.

  9. #1179
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    Thanks Lou.

    Calories 1099
    Protein. 150
    BW: 209 lbs.
    Last edited by carson; 01-12-2023 at 07:35 AM.

  10. #1180
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    starting strength coach development program
    HLM Medium. BW 209; Calories: 1458; Protein: 137

    Rowing: 10 Minutes
    Dead: 135 x 3; 225 x 2; 256 x 3 x 3
    Squat: 70 x 5; 130 x 3; 170 x 1; 185 x 3 x 2
    Press: 45 x 5 I've had pain in my left arm, making this lift very difficult and hurting whenever I lift my arm above my head. I had a cortisone injection in my left shoulder. It does not hurt there. I've going to see the sports Doctor. So, I switch to curls.
    Curls: 45 x 5; 50 x 8 x 3

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