Gary Shoe NLP 41/6’2”/245

Im fat, and tired of diets. I need to make my chest and arms match my gut instead.
So, I spent some time in lame gym before finding the SS book/app/videos.
Im trying to eat right, my goal is 3300 calories of whole foods. Ive gained 8 lbs in the past 2 months. Im trying not to gain weight
Day 1 June 29, 2019
Squat 90. (It took a couple weeks to train up to adding weight)
Bench 110
Press 85
DL 210

Yesterday August 8, 2019
Squat 187.5
Bench 167.5
Press 105
DL 285

I feel like my squat could be stronger. Im focusing on consistent eating to see if I can boost my performance. Adding 2.5 lbs seems weak, ill try adding 5 again next week.

Welcome. This methodology is the best there is. Squatting properly is one of the most difficult thing I had to learn so it is not surprise that others have a similar difficulty. For some guidance on diet check out the nutrition section on this forum. For suggestions on form and technique post some videos if you have the equipment. I would suggest a visit with a certified SS coach. It can save you time and possible injury.

Saturday Aug 10, 2019
Squat 190 3/5
Press 107.5 3/5
DL 290 1/5
Chin ups 85lb assist 3/5
I hit that 3300 cal mark for sure. Squats felt better, press felt strong. I switched to mix grip cuz I couldnt hold the bar. 290 felt heavy but doable. Got a tenderness on the outside of my elbow from squat bar i think. Working on grip

Tuesday Aug 13, 2019
Weight 245, 3300 cal/day seems legit.
Squat: 190 3/5- Im barely hitting parallel. Will try harder.
Bench: 170 3/5- 5 min rest, feels legit
DL: 295/5- mixed grip. 135 warmups feel breezy now.
Chinups: 85lb assist 9/8/8 reps

Light loading 2.5lb the past few days has improved my form and knee soreness. Im able to focus on controlling the bar up/down a little better, and im gonna work harder on depth
Pain above my elbow has mellowed out, been working on squat grip and bench form.
Im knocking on 300lb DL, and im proud of myself for earning the attempt.

Thursday Aug 15, 2019
First, Ive an appointment with a SS coach on Thursday, that should help.
My wife filmed my last set of squats and I was not reaching depth. I took 50# off and hit depth every time. Will load back up gradually.
My last deadlift was 295. Today was 300 and I couldnt get it off the floor 6”. I took off 30# and it was heavy. Maybe Its time to alternate DL.
Squat 145 3/5 deloaded from 195
Press 110 3/5
DL 1/5 270 deloaded from 300 for some reason
Assisted chins 85# 3/10 10/10/8

Sat Aug 17
Weight 243
Squat 155 3x5
Bench 173 5,5,4
DL- skipped, did back extensions and chins instead after Thursday fail

This is bullshit. Im seeing a coach Tuesday. Im actually getting weaker. Gut or no gut im shooting between 3500 and 4000 calories/day now

Tues Aug 20
Weight 243
Squat 165x3x5.
Press 115x3x5
DL 300x5

Saw a coach today. Straightened out my squat and press some. Says DL looked legit. Also mentioned I had room in my squat, will load 180 next time.

One more thing: Are you tracking your daily protein intake? You should try to take 240 to 250 grams per day.

Quote:

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Originally Posted by carson

One more thing: Are you tracking your daily protein intake? You should try to take 240 to 250 grams per day.

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Recently started tracking
Yesterday (and roughly everyday)
carbs 324
Protein 250
Fat 128
I started supplementing with shakes to bring it up

Thursday Aug 22
Squat 175x5x3 5m rest
Bench 172x5x3 5m rest
DL 240x5x3 5m rest

Worked out with a SS coach Tuesday and Thursday. I hope I finally understand how to set my back angle to squat properly (even though I didn’t get it quite right). After my PR 300 DL Tuesday he recommended adding a volume day (this advice was also recommended under my DL post in general Q&A). I need to raise my chest more consistently, I let it go when I get tired. Ive been eating 3500 calories with +300 carbs as recommended by coach Santana in the nutrition forum. And I can honestly say my weight has remained steady and my recovery has improved dramatically with less aches. As mentioned before, im gonna seek regular coaching. Im hoping to nail my technique in the next week. Its boosted my confidence.