Still fat but my shoulders are shaved.

[afatgoat]

A new place in life calls for a new log.

Currently: 6ft, 210-215 lbs
445 squat, 440 deadlift (sumo), 285 bench.

Goals by year end: 550 Squat and Deadlift. 350 Bench, give or take 10 pounds.
Also be more food compliant by planning out more meals and getting the appropriate rest. Laid off and upgrading school, so I don't have any real excuses.

old log: http://startingstrength.com/resource...ad.php?t=37341

[afatgoat]

shieko 1/1
bench press
135 x 5
165 2x4
195 2x3
205 5x3

Squat
225 5x1
265 2x5
315 5x5

bench press
135 5x1
165 5x1
195 4x4

Notes: eat closer to working out. Feeling good

[afatgoat]

Shieko 1/2
Deadlift
215 x4
255 2x4
300 2x3
340 5x3

Bench press
135 x5
165 x5
195 2x4
205 2x3
220 2x2
235 2x1
220 2x2
205 2x3
195 1x4
180 1x6
165 1x8
150 1x10
135 1x12

4"deficit
225 1x5
315 2x4
345 2x3
345 0x3, 385 0x4x2 program calls for these, didn't attempt. back was fried.

Notes: Holy volume batballs. Woke up with my shoulder feeling like I got into a fight with a bag of dicks and the dicks won. Felt fine benching though.

[afatgoat]

Sheiko 1/3
squat
135x5
225x5
270 2x4
315 2x3

bench
135x5
165 2x4
195 2x3
225 6x2

squat
225x5
270 2x5
315 4x4

oh press 90 5x10

Notes: Tired. Felt like a man. groin and shoulder have been uncomfortably tight, but they loosen up about halfway through the workout.
I've never been a good bench presser, been reading a lot of dave tate at TN and paul carter at lift-run-bang about setting up eye level about 4 inches below the bar and sliding back to create the bridge. I'm not consistent in setting up, but I can definitely feel the difference when i'm set correctly. Having fun with shieko, half ass dreading the 2nd half of workouts, but i'm fine once I start.

[afatgoat]

shieko 2/1
squat
225 x5
275 2x4
315 3x2
265 2x2
405 3x1

bench
140x5
165 1x4
195 2x3
225 6x2

squat
225x5
275x4
315 2x3
356 4x2

notes: chiro this morning, had a hard time getting through everything. little tender after this mornings appointment.

[afatgoat]

Shieko 2/2 (off program for the day)
deadlift
135x5
225x5
315x5
405 2x2
365 3x5
315 x10

chinups , dumb bell press (heavy), lat pull downs, bicep curls

notes: touchy back since chiro, was going to skip deadlifts and stretch and do mobility but got warmed up and in the zone.

[afatgoat]

shieko 3/2
squat
225x5
275x4
315 2x3
365 2x5

bench
140x5
165x4
195 2x3
225 2x2
205x3
180x5
150x7

squat
225x5
270 2x5
315 4x4

Notes: Best squat day since losing this weight. Last 2 sets were a grind but felt solid. Felt great about the quality of depth and comfort in the hole.

[afatgoat]

shieko 1/3
squat
245x5
290x4
335 2x3
380 4x2

bench
140x5
165x4
195 2x3
225 6x3

Squat
225x3
370x3
315x3
355 4x3

Notes: Little light on sleep. Chiro this morning. Doesn't feel like i'm being being beaten in the lower back with a bag of dicks anymore. Mental grind to finish prescribed sets, tired. Last couple workouts i've focused on bringing the intensity to each lift and setup. I connect a lot with what Paul Carter over at lift-run-bang says about being the biggest baddest motherfucker in my world under the bar and banishing the bullshit. It's hard to apply but something I really strive for in my lifting and life.

[afatgoat]

shieko 2/3
deficit deadlifts
225 2x3
255 2x3
275 4x3

bench
140x5
165x4
195 2x3
225 3x2
235 2x2
225 2x3

deficit deadlift
255x4
300 2x4

deadlift
340 2x3
385 3x2

notes: pull tension out of the bar, then pull. commit to the pull. banish the doubt. breath at heavier weight when doing reps. almost blacked out on 385 first set, did the retard shuffle while vision cleared.. back feels great. Relatively easy. more bench then i'm used to, shoulders are a little sore. weight feels fine. long workouts, getting mentally tough to finish. supposed to be deficit for the last 2 sets, but it's a floating floor at the gym and by 'spreading the floor' the weights i'm standing on are shifting and fucking up my shit while doing sumo.
been having an easier time pulling at 80% and higher when switching to mixed grip for working as opposed to double overhand. great session overall. feel strong.

[afatgoat]

shieko 3/3
squat
225x5
275 x4
315 2x3
355 3x5 (program is 6x3)
355x3

incline bench (no available flat)
135x5
175x5
195 3x3
185 3x5

notes: pulled groin, first squat working set was balls. sore and achey all over with 3 days off. blah workout.