SSNLP Ethan Bynon: DTFP

[Ethan Bynon]

On the advice I received from this thread (I need help with my SSNLP), I will be doing a reset and start doing the program as written, nutrition and all. If I have fucked up in any way preparing for this reset, please yell at me until the problem is fixed.

I was told to deload about 80% and start again in phase 2 of the NLP, alternating deadlifts and power cleans. I will be making 5 lb jumps for the squat, deadlift, and power cleans, and making 2.5 lb jumps as recommended. I will be eating 3500 kcal, 250g protein, 300g carbs, and 144g fat. On all of my warm-up sets I will be doing 1-2x5 sets with the empty bar, followed by sets of 5, 3, and 2 in equally divided jumps (roughly 40%, 60%, and 80% respectively) before the main sets. Instead of an empty bar for the deadlift I will start warm-ups at 135 lbs.

I am male, 27 years old (28 in Feb), 6’ tall, 244.4 lbs, and 25.4% body fat. My initial measurements had indicated I was 29-30% body fat, but I got a body fat test and it indicated I was closer to 25% (see pic below). I’m going to stop trying to measure my body fat and just focus on the scale weight and lifts. I’ll do a retest in 8 weeks and see what happens with my body composition.

I started this last Saturday and will strive to hit MWF from here on and post my progress here weekly. I will be uploading some form check videos as soon as I can figure out how to get these files uploaded.

1/9
Squat 235x5x3
OHP 120x5x3
Deadlift 280x5

I am leaving my previous journal behind since that was not doing the program; I’ll link it here for the sake of training history but it is dead now.
Starting Strength Training Log: Ethan Bynon

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[Ethan Bynon]

First week done, been really busy, will update with form checks tomorrow.

1/11
Squat 240x5x3
Bench Press 185x5x3
Power Clean 110x3x5

1/13
Light Squat 195x5x3
OHP 122.5x5x3
Deadlift 285x5

1/15
Squat 245x5x3
Bench Press 187.5x5x3
Power Clean 115x3x5

[Ethan Bynon]

So far nothing major to report. I have been posting technique videos and adjusting my form as best I can. My current body weight is 250 lbs, I have gained an average of 2.5 lbs a week.

1/18
Squat 250x5x3
OHP 125x5x3
Deadlift 290x5

1/20
Light Squat 205x5x3
Bench Press 190x5x3
Power Clean 120x3x5

1/22
Squat 255x5x3
OHP 127.5x5x3
Deadlift 295x5

[Ethan Bynon]

Still nothing major to report, I posted some more form checks but they haven't appeared in their threads yet. Either I fucked up posting them or they never got approved for one reason or another.

1/25
Squat 260x5x3
Bench Press 192.5x5x3
Power Clean 125x3x5

1/27
Light Squat 210x5x3
OHP 130x5x3
Deadlift 300x5

1/29
Squat 265x5x3
Bench Press 195x5x3
Power Clean 130x3x5

[Ethan Bynon]

Continuing the program, eating 3500 kcal and 250g protein, and sleeping 7-9 hours a night.

2/1
Squat 270x5x3
OHP 132.5x5x3
Deadlift 305x5

2/3
Light Squat 220x5x3
Bench Press 197.5x5x3
Power Clean 135x3x5

2/5
Squat 275x5x3
OHP 135x5x3
Deadlift 310x5

[Ethan Bynon]

Ahh crap, I've been forgetting to update my online logbook. Nothing major this week happened other than turning 28 years old, eating and sleeping were still the same.

2/9
Squat 280x5x3
Bench Press 200x5x3
Power Clean 140x3x5

2/11
Light Squat 230x5x3
OHP 137.5x5x3
Deadlift 315x5

2/13
Squat 285x5x3
Bench Press 202.5x5x3
Power Clean 145x3x5

[Ethan Bynon]

On Wednesday of this training week, I failed to rack the bar on the last rep of the last two sets of my power cleans. I chalked it up to not resting enough between sets since I was admittedly in a rush before work, would rest longer on my next power clean session. Otherwise, eating 3500 kcal and 250g protein, and sleeping 7-9 hours a night as usual.

I am getting noticeably chunky around the waistline and it makes it hard to initially fall asleep because I feel displaced on my bed. My knees and ankles are also getting noticeably tender. I'm going to get another body fat test on 3/7 and see how eating this much affected my fat growth v. LBM growth.

2/15
Squat 290x5x3
OHP 140x5x3
Deadlift 320x5

2/17
Light Squat 235x5x3
Bench Press 205x5x3
Power Clean 150x3, 3, 3, 2, 2

2/19
Squat 295x5x3
OHP 142.5x5x3
Deadlift 325x5

[Ethan Bynon]

Power Cleans were fine this week, better actually doing 155 than 150 because I found my rhythm between reps. Squats are becoming noticeably heavy, trying to rest as much as I can between sets, but I only have 2 hours to lift and the power clean days take up all of that time.

2/22
Squat 300x5x3
Bench Press 207.5x5x3
Power Clean 150x3x5

2/24
Light Squat 245x5x3
OHP 145x5x3
Deadlift 330x5

2/26
Squat 305x5x3
Bench Press 210x5x3
Power Clean 155x3x5

[Ethan Bynon]

I had to reach for the belt to help with the tension in my lowback/tailbone while squatting. My belt requires significantly fewer notches to fit, I only have two left .
Power cleans continue to be a struggle, I'll probably ask around the forums if I'm about the right point to use micros for my cleans. Deadlift on 3/2 I struggled with my grip which I believe was from overall exhaustion that day, otherwise, my main problem is getting my back set with my pronounced belly. I either can't get my legs wide enough around it before getting into a sumo stance or I might need some cue or trick to shove my belly between my knees.

3/2
Squat 310x5x3
OHP 147.5x5x3
Deadlift 335x5

3/4
Light Squat 250x5x3
Bench Press 212.5x5x3
Power Clean 160x3x5

3/6
Squat 315x5x3
OHP 150x5x3
Deadlift 340x5

[Ethan Bynon]

Power Cleans were a complete tire fire, I'll be submitting a form check because I can't see to leave the ground when clean, which I suspect I might be pulling the weight up to compensate. Very likely going to deload and work back up with micros but I'll ask around. Squats were incredibly hard on my body on Monday, I felt pain all through my posterior chain and down through my calves. Friday squats were less intense after I increased my carbs from 300g to 400g. I'm eating white rice like it's my job, I just wish I had enough counter space in my kitchen to fit a big-ass rice cooker.

3/8
Squat 320x5x3
Bench Press 215x5x3
Power Clean 165x3, 2, 1, 0, 0

3/10
Light Squat 260x5x3
OHP 152.5x5x3
Deadlift 345x5

3/13
Squat 325x5x3
Bench Press 217.5x5x3
Power Clean 165x3, 2, 1, 0, 0