No More Monkey Business - Chad's Novice Progression Log

[Chad Okada]

Hi All,

I thought I'd finally get around to posting my log up here.

A little about me:

Been lifting for the better part of ~6-7 years. Fucked around for the first year or two with bodybuilding-type routines as a silly teenager. Somewhere along the line it dawned on me that it'd be a better idea if I chased strength (read: quantifiable goals) instead of some lofty aesthetic ideal (which would no doubt be distorted by mainstream fitness propaganda). I did 5/3/1 for the next year or two when I really should have run an honest-to-goodness novice progression. Somewhere around my junior year of college I decided to stop fucking around and put the hard work in and do an LP in earnest. I refused to eat right (ie: a lot) and my progress stalled somewhere around here:

Bodyweight: 175 pounds (@ 5'9")

Squat: 285x5

Bench Press: 205x5

Press: 125x5

Deadlift: 315x5

I would stop training for months on end, pick it back up, eat sparsely like I usually did and would again stall somewhere at the above numbers. I took a long, multi-month break from lifting and focused on my BJJ training. In January of this year I started lifting again, but still kept my aversion to eating a fuck ton. My first few sessions back looked like this:

1/5/2015

Squat: 175x5x3

Press: 100x5x3

Deadlift: 185x5

1/7/2015

Squat: 185x5x3

Bench: 145x5x3

Deadlift: 195x5

1/14/2015

Squat: 195x5x3

Press: 105x5x3

Deadlift: 210x5

I kept my bird-like eating ways until a buddy of mine asked for help. He was tired of being weak and skinny and knew I had some knowledge about training. I sat him down, gave him the Starting Strength spiel, told him to get the book, GOMAD, eat a lot, and get to work. As the words "you gotta eat a lot" spilled out of my mouth, I realized that that was the exact thing I had not been doing. And because I had not been doing it, my PR's and bodyweight had not gone up in years. So to practice what I preached, I got my foot out of my ass and booked it to the store to buy my oats, whole milk, ground beef, and set to work. Here's the workout I had the next day:

2/14/2015 (BW = 175)

Squat: 255x5x3

Press: 120x5x3

Chins: BWx8x3

Since then I've been eating an average of 4000-4500 cals a day and have been surfing on the wave of noobie gains since. Here's what the past few workouts looked like:


3/28/2015 (BW = 188)

Squat: 295x5x3

Press: 130x5x3

Power Clean: 170x3x5

Deadlift: 250x1x10

3/30/2015

Squat: 300x5x3

Bench: 205x5x3

Power Clean: 175x3x4, 175x2

4/2/2015

Front Squat: 205x3x5

Press: 131x5x3

Chins: BWx7,7,5,1

I've gained a solid 13 pounds of body weight, bested my previous squat PR by 15, and am only expecting more PRs to come.

So that's my story thus far. I'll be back later tonight to post today's workout. Cheers!

[carson]

Welcome. I'm glad you are getting with it. Visiting a certified SS coach from time to time is always helpful. I understand we have some in the States. I can well understand why your squat moved up but any guesses as to why the Deads didn't go up as dramatically?

[Chad Okada]

Possibly my anthropometry? Last deadlift workout I did 320x5. The singles at 250 I did per John Hanley's (whose coaching I sought it and found very valuable) recommendation to accumulate some volume on the lift.

[carson]

Chad,

My comment about coaches in the States was a bit cheeky. I apologize. I'm glad that you have found a good coach. Your lifting is impressive.

[Chad Okada]

Chad,

My comment about coaches in the States was a bit cheeky. I apologize. I'm glad that you have found a good coach. Your lifting is impressive.

No harm, no foul. I just thought I'd get it out there that I did get a bit of coaching. Thanks for reading!



Here's yesterday's session:

4/6/2015

Squat: 305x5x3

Press: 132x5x3

Deadlift: 325x5

The squats are getting a bit heavier but still feel very easy. I'm confident that I'll bury 315. Presses are trucking along at 1 pound every jump. Deadlifts are deadlifts. I've been using hook grip but my thumbs want me to reconsider. All in all a very good workout.

[carson]

I can't get past 230 with hook grip. You are a strong man.

[Chad Okada]

4/8/2015

Front Squat: 210x3x5
Bench Press: 210x5x3
Chins: Unweightedx5x4

Light squat day today. My left elbow started hurting again because of an old jiu jitsu sprain. But despite that my bench felt real good. Chins are whatever.

[Chad Okada]

4/11/2015

Squat: 310x5x3

Press: 133x5x3

Power Clean: 175x3x4, 175x2, 175x1

I missed the last rep of the last set of power cleans last week and I think psyched myself out on this set. Probably best just to go lizard brain and pull the shit out of the bar next time.

[Chad Okada]

4/13/2015

Squat: 315x5x3 !!!!!!!!!!!!!!!!!!!!!!!

Bench: 215x5x3

Power Snatch: 95x2x5

Deadlift: 245x1x10 (EMOM)

FIRST TIME SQUATTING THREE PLATES!! I deeed it y'all. Bench was real nice too. PR for my fives. Did some power snatches because I didn't feel like pulling heavy after Saturday's power-fails. Deadlifting 245 EMOM just to get in some volume and technique work.

I am really surprised at how light everything is feeling. Oh the miracles of the eating lots and reaping novice gains. Still in shock of how light 315 felt considering I got my ass plastered by 285 a year ago. Huzzaaaaaahhhhhh

[artvandalay]

Congrats! May the novice gains continue. Gotta sleep and eat like it's your job.