I'm gonna post up this past 4 months NLP as this was my first serious attempt at strength training in about 5 years, due to fuckarounditis and inconsistent access to a gym.
Unfortunately I coincided my home gym dreams with the start of the China virus. As quipment slowly arrived I did what I could with what I had and finally got set up for training In September.
5 years off is a long time and I got fat 5'10", 350#. 3xl tops, 48" waist.
My goal was to get my lifts somewhere in the ballpark of their former glory then focus on fat loss after the new year hopefully ending 2020 with DL500#, SQ400#, BP300#, PR, 200#.
For reference prior lifts at 255# bodyweight
DL 555#x1, SQ 405#x5, BP 335#x5, PR 225#x5
Below are the results at new years. And as such I'm gonna try to maintain what I've accomplished as my weight and pants size have not changed much I need a more fat-phobic training program and better diet. But at least I'm strongish again
01-14-2021, 06:43 PM
Myles Shaw
Week 1 SS NLP
Only recording work sets. All workouts start with with 5min on the echo bike, shoulder stretches the 2x5 sets with empty bar them 3 to 4 workup sets in even increments
Purposely kept SQ, DL jumps low for DOMs and because I hadn't handled any volume on these lifts in a really long time, usually just single top sets of 3 or 5 reps.
Press 2.0, Hip draaahve becoming important to maintain smooth press.
Double overhand grip failing on DL work set. Tried the hook grip at 275# for the first time, DO NOT LIKE... which means it's probably good for me. Will program these for 2nd or 3rd warmup set.
01-14-2021, 07:06 PM
Myles Shaw
9/21 - 9/28
Hunting trip
Ruck and rifle 60# around 3-6 miles a day at 8-1000 feet
01-14-2021, 07:18 PM
Myles Shaw
SS NLP week 4
9/29/20 TUE
SQUAT 285# x5x3
BENCH 235# x5x3
DEADLIFT 355#x5
I misloaded a +15# jump on deadlift, still managed 3 double overhand. My shoulders don't tolerate alternate grip right now. hook grip and/or straps?
More sore than usual, I probably should have just repeated last week's weights.
Ordered 1.25# plates for the press, will need them soon.
10/1/20 Thurs
Squat 290# x5x3
No time for other lifts. Working swings tried to pre shift lift.
10/2/20
Squat 290#x5
PRESS 160# x 5,4,5
DEADLIFT 360# x3
Redo lift warmed up with squats with the intent on just going up to 225# not sure why I did the workset again.
Press was just a shit rep possibly short rest time. 3rd set went up fine.
Deadlifts I did at our stations dungeon basement gym. Crap bar, no chalk, or just tired from 12hr shift. This will not stand
Deadlift felt grindy, not locking out all the way. First time I filmed my squats, not bent over enough and breaking parallel inconsistently. Will monitor
10/7/20 WED
Squat 275# 3x5
Press 160# 3x5
DEADLIFT 345# 1x5
Reset weight for form creep
10/9/20 FRI
SQUAT 280# x5x3
BENCH 245# x5x3
Form still not were I want it. Not recovered for deadlift took a rest
Squat load error, shit reps left the weight and did the sets
Long shifts not workout Wednesday.
10/15/20 THUR
Squat
45# x5x3
95# x5x5
135# x5x3
Squat- bar tracking too far forward. Need to Learn to keep back in extension and sit back/down ..
Did a room of filmed reps to try to correct form. super sore next few days Lots of fucked up reps.
Started using a box to force myself to sit back
"Spread the floor" helps get the knees out.
Progress up, or fix this issue at this weight?
Mixed up deadlift numbers with bench pulled 355x5, fixed the mistake and pulled my work set easy. Still working in hook grip to warmups. Alternate grip felt ok today
16 hr shift no time to train except DL in the work dungeon.
10/31/20 SAT
At home
SQ 235#-5-4-5-5
Then another 16 hr shift
Reps felt heavy and form sucked, left piriformis starting to ache need to fix form issue Redo lifts on Monday.