24 y/o Male
Active Duty Army 68W
HT: 70" WT: 230lb (11 Nov 20)
Neck: 17" Waist: 38"
AR 600-9 BF: 21% (1% under regulation)
I had a hiatus from productive strength training due to things out of my control. For most of August & September, I was in the field preparing for the upcoming deployment or rucking some extreme mileage. Our Battalion decided that a 25mi ruck march was in order for reasons I can't really explain. So I had to complete 12, 15, 18, 20, and 25-mile road marches in consecutive weeks. This was made worse by being in the field from September 5th - October 2nd where I lost about 10lbs and averaged about 3 hours of sleep a night. Decided that I had to come back to proper training once the silliness was over so I hit some heavy singles to find a baseline of how much I had lost.
October 8th (BW:215) October 9th
Squat 420x1 Press 198x1
Bench 315x1 Deadlift 420x1
I track the 1st three questions for every session. They were excluded from these initial posts because transferring my log has been a pain. I also have typed up all the MED changes from Barbell Logic. As for diet I'm adhering to Rips recommendation of at least a 1,000cal/ day surplus. I also have the Renaissance Periodization 2nd edition book. I believe the nutrition coach @ SS also works for them so I figured that's a good route.
11-09-2020, 10:25 AM
Notyouravgdoc
Monday (A)
Squat 420×5, 420×3×3
•Felt pretty solid going in. I definitely felt the first set was a 5RM or damn close. Figured I would take the second set close to failure. Knocked out the rest of my volume with triples.
Bench 285×5×3
• Very solid performance. This is an all time PR for 3×5!
Row 225×8×3
• I didn't want to mess with all the plates to put 220 on the bar. So I just put 225 because I had very limited time before work. It was difficult but doable.
MED: I will change Squats to 5×3. Its not the preferred way but we're going to try it out. I was able to complete today's volume at 420 with the volume rearranged. So Friday will be 425-430×3×5
11-11-2020, 09:26 AM
Notyouravgdoc
Wednesday (B)
Deadlift 455x5
• I definitely almost fainted on this set. The last pull was 4 seconds from start to finish. From what I've gathered on the Barbell Logic podcast, this is actually pretty quick, but I was redder than a tomato.
Press 185x3x5
• First set was grooved very poorly on the fifth repetition. Every successive set was very manageable.
303 Tempo Squats 330x3x5
• These continue to be by far my least favorite exercise. I can see the utility but still despise slowing down reps to 6 seconds when I'm accustomed to exploding every rep on squats (for better or for worse).
BB Curl 70x8x6
• Barbell curls are barbell curls.... there's nothing of worth to say here other than I like filling out my sleeves and this hasn't interrupted the core lifts yet.
Fatigue: LOW
Weight: I forgot to weigh in
Q1: 5m DL, 3-4m Press, 3m Tempo SQ, 1-2m Curls
Q2: +10 DL, +5 OHP, +5 SQ
Q3: 7h // 3,800-4,000cal
11-13-2020, 10:26 AM
Notyouravgdoc
Friday (A)
Squat 430x3x5
• This is another all-time PR. I was very pleased with how well these sets went since it appears to go against the top set + back off's conventional wisdom.
Bench 290x5x3
• Yet another all-time PR to celebrate. I feel that 295 will be within the realm of possibility next Wednesday.
Row 235x8x3
• 235 was very challenging; I will proceed with 5lb jumps from here on out.
BB Curl 70x8x7
• The last set made my arms feel like they were going to tear the sleeves right off my shirt. The pump was sought out, and the pump was achieved!
Fatigue: LOW
Weight: I forgot again
Q1: 5m SQ, 5m BP, 3-5m Row, 2m Curl
Q2: +10 SQ, +5 BP, +10 Row
Q3: 6h30m // 3,800-4,000 cal
I have one full week of training before I leave for the middle east. I have chunked up in the gut area a lot more than I would have liked. However the numbers I'm hitting I never thought were possible. I have no idea when I will be able to pick a barbell up again while I'm away so I've decided to all out bum rush intensity. I figure that this deployment will lean me out plenty so its far more important to get strong in the time I'm given!
11-16-2020, 12:26 PM
Notyouravgdoc
Monday (B)
Deadlift 470×1
• Long story short: I have small hands and use straps on my top set just so my tiny hands don't limit my progression. I always pull a single at the work weight to ensure my grip is sufficient to actually lift that weight. Today I pulled a very quick single then rested. Came back with straps and that weight would just not budge.
Press 190×3×5
• I had to get my head in the game. Took the 5lb jump and really tried to throw the barbell through my ceiling. The intent to explode antidotally really helped.
303 Tempo Squats 335×3×5
• These were miserable as usual. Not due to the weight being difficult but because holding my breath for 6 seconds at a time is awful
BB Curl 70×8×8
• Curls produced a nice pump
Fatigue: LOW
Weight: 238lb
Q1: +15lb DL, +5lb OHP, +5lb Tempo SQ
Q2: 6m DL, 4m OHP, 3m Tempo SQ
Q3: Unsure on sleep probably around 7h // 3,000 cal
**I know that the 15lb jump was excessive/ greedy on the Deads. However looking back 455 was so hard i almost fainted on the last rep. That should have been the cue to start the more advanced pulling program in LP.
A) DL / Row
B) Chins
I only have this week and Monday left but I will make this change now to avoid overtraining or stagnation.
***I have to reduce the calorie surplus. I have gained about 18lbs in 5 weeks. I wasn't even underweight and its becoming a concern for me the next time I get taped in the Army.
11-18-2020, 11:58 AM
Notyouravgdoc
Wednesday (A)
Squat 440×3×5
• I crushed this and I'm excited to see where this goes. Every set was very crisp, with no problems with the form, and gun to my head I know I could get five reps for one set. ALL-TIME PR!
Bench 295×5×3
• I am continuing to focus on throwing the weight and making the plates rattle. I cannot observe a huge difference in the reps than before. However, I have noticed that the speed after my sticking point is faster. ALL-TIME PR!
Chin Ups ×7, ×6, ×5
• My weight gain definitely showed here. I have in the past had no problem hitting 8-10 per set. However, I'm 100% fine with the chin ups taking a small hit in the absence of me practicing them.
BB Curl 70×8×9
• Curls are curls... yes 9 sets is excessive.... yes curls are not in the program. I do fall into "YDNDTP". The moment these prevent problems for the core lift they will be cut. I just have a little vanity in me. *I'm using the renaissance periodization progression formula*
Candlesticks 3×5
• I re-read some of Rips and Santana's articles on body recomposition during LP. I am hoping that Candlesticks on Chin Up days may help with the waistline coming down or having a flatter stomach at higher body fats. NO, I don't care about washboard abs. I just want to continue passing tape so I can go to the E6 board in 4-6mo.
Fatigue: LOW
Weight: 235
Q1: SQ +10lb, BP +5lb
Q2: SQ 5m, BP 5m, Chins 3m
Q3: 8h // 3,500 cal
^^re-read the blue book and conceded on the calories. I picked the lowest recommendation with my waist line pushing 38.5" (ie ABCP fail)
11-20-2020, 01:24 PM
Notyouravgdoc
Friday (B)
Press 195x3x5
• I'm incredibly happy with this performance! I currently am on track to move more weight for 5x3 on my Press than I could for a heavy single six weeks ago. Next week will potentially be my last week of lifting for a long time so it's game on.
303 Tempo Squat 340x3x5
• This was unusually easy for tempo squats. All my recordings showed that the tempo was closer to 4-0-4 which is great. I feel that these are greatly helping my PR day squats as it simulates "grinding" out hard reps.
Row 245x8x3
• My grip strength is far stronger than it has ever been. I recall not long ago (probably about 3-4 months) that I was unable to row above 225 for reps over 5. I look forward to tomorrow and Sunday having DOMs in the lats. It's a great feeling knowing that the SS styled rows can be done heavier than bodybuilding style variants and still create a nice stimulus for lat growth.
Drag Curl Barx10x7
• My biceps were not insanely fatigued but I did have some residual soreness. I picked the drag curl to just try something different. Curls in the grand scheme are of almost zero relevance so screw it.
Monday (A)
Squat 450x3x4, 450x2
• This is the first time I have ever had 450 on my back. I am so happy about this performance despite the last set giving me trouble. I had some serious GI distress on the fourth set. The latrine and I got real close before the fifth set which left me a little off going for the final triple. I will contemplate whether to just go for 455x3x5 straight up or independently progress the final set (ex. 455x3x4, 450x3). That might be a little silly since it's only 5lb; however, I'll probably just end up feeling out the fourth set and going from there.
Bench 300x5x3
• These sets were absolutely EXPLOSIVE! I blew through these with ease and this is an ALL TIME PR. If I can pull off 305 on Friday then I will turn my old 5x3 into a 3x5 PR in about 6-7 months. Very exciting/ encouraging that Thanksgiving will be the day prior so I'll be well fed going in.
Chin-Ups x8, x7, x6
• I improved from last week which is a solid sign. I hope I can just improve one rep at a time on each set for the near future.
BB Curl 85x5x3
• I am changing up the ol' bicep routine. This week I will be fluctuating rep ranges across the three training days. It's an experiment in more advanced programming for me with an exercise that doesn't produce a lot of fatigue and doesn't really matter.
Hanging Leg Raise 4x10
• The candlesticks gave a jolt to my low back early in the set so I swapped them out with these.
Fatigue: LOW
Weight: 237
Q1: SQ +10, BP +5
Q2: SQ 5-7m, BP 5m
Q3: 5h // 3,500
**This is my final guaranteed week of NLP. I'm going to try and put the peddle to the metal hard on Wednesday and Friday. The most likely scenario I am going into is probably about 1-3 weeks of being unable to pick up a barbell. After any absence, I will just back track that time in my program.
11-25-2020, 04:05 PM
Notyouravgdoc
Wednesday (B)
Deadlift 485x1 465x1x4
• Did not want to encumber my progress without the straps. 485 flew off the floor which was fantastic but the grip was giving me problems on the way down which is new for me. My plan was to attempt a 10lb PR for a set of five. That bar was stuck to the ground when I went for a second pull. I'm not totally sure how to remedy the situation but I think I need to continue to increase stress as opposed to focus on recovery. The pulling program is already pretty low stress so I will have to contemplate what to do next week.
Press 200x5x3, 200x1x3
• I am not really sure what happened here. The fourth set was difficult but not an "all-out effort". On the fifth set, I just lost the ability to fight the weight 2-3" above my head. I considered that I may have just miss grooved the bar so I gave it 3-4 minutes to try and hit a double. That set was just as much as garbage as the last. Will have to consider what to do for my final week before I'm guaranteed to not be in the gym for at least two weeks. I am considering making the fifth set a modest back off of about 5%.
Tempo Squat 345x3x5
• My mind was elsewhere so these were more miserable than usual.
Preacher Curl 55x10x4
• Arms...... that's it
Fatigue: LOW; mental/ emotional stress was higher than hell
Q1: DL 5m, OHP 5m, Tempo SQ 3m
Q2: DL +10, OHP +5, Tempo SQ +5
Q3: 6-7h // 3,500 cal
** I received very unfortunate news from the Army which had me pretty P.Oed during the session and a bulk of the morning. I hope that this contributed to my failures more than anything else so I can recover quickly for next week.
11-27-2020, 12:43 PM
Notyouravgdoc
Friday (A)
Squat 460x3x2, 460x1x2
• First time I have ever had 460 across my back and I was able to put it up more than once which is pretty gratifying. It's not the PR I wanted but never the less it's still a PR. For the third set I believed that I had miss grooved the set so I reattempted it. Put up another single and my legs were shaking so I put a stop to the Squats. Do I think if I only jumped 5lb that I would have made the 5x3? No I don't believe that 455x3x5 was possible after today's performance. I could be wrong but I think that with the overeating on Thanksgiving, 7-8h of sleep, and lifting a little later in the morning that I was put in the best position possible. It's my conclusion that if I wasn't going to leave next week that I would have to pivot into Intermediate training anyway.
Bench 305x5, 305x4, 305x3
• The second set I fought for a solid 3 seconds at my sticking point (halfway mark). 5lb was a pretty large jump but the training history lead me to believe it was possible and Thanksgiving was yesterday so I thought I had it. No harm no foul I improved my old 3x5 by 22lb, and 300x5 is an all-time PR. This was supposed to be the last bench session anyways so I'm fine with it.
Chin-Up x9, x8, x7
• It was nice to celebrate at least one PR
Monster Mini Band Curl 4x20
• Arms....
Hanging Leg Raise 4x10
• Will probably carry these into Andy Bakers TM since they should carry over nicely to the ACFTs leg tuck (my weakest event).
Fatigue: LOW
Weight: 238lb
Q1: SQ 6-7m, BP 5-6m, Chins 3m
Q2: SQ +10, BP +5
Q3: 7-8h // 3,500-4,500 (I'm boozing up tonight)
** So all four core lifts have stalled which is fine since I have time for one last workout before I leave. I'm looking at probably 2 weeks of no barbell training as the most likely scenario. I will ponder how to address that when the time comes. Next Monday I will perform a volume day in the Texas Method to induce as much stress that I can before this layoff.
11-30-2020, 07:10 AM
Notyouravgdoc
Monday (KSC TM VD)
Squat 385x5x5
• The weight wasn't difficult but the volume was definitely nauseating.
Bench 270x5x5
• These were insanely easy.
SLDL 295x5x5
• These were fine. I was burning in the hamstrings and low back after the fourth set. I believe that over the next two days I will feel every single rep I performed.
GPP:
BB Curl 85x8, 75x10, 65x8
Banded Crunches 3x10-20
Kit Good Morning 3x20
• These weren't very stressful and I gave myself 15 minutes to get whatever I could done to not prolong the session.
Fatigue: LOW
Weight: 239
Q1: SQ 3m, BP 3m, SLDL 3m, GPP 1m
Q2: First volume day in KSC TM
Q3: 5h 30m // 4,500cal
**I may be able to squeeze in one more session on Wednesday before I take off to the airfield. However, I think that this session was incredibly stressful which may make it unnecessary. I Think that the KSC TM will work for the upper body lifts on deployment; however, I will probably have to do a HLM with the lower body lifts. I could possibly get away with a TM that has rows on VD for the pulling program. Overall I don't think the program as is will work out too well overseas.
