I am (hopefully) the 2%

[tilia]

Here goes. DTPC.

As at today, 4 weeks into the program. Just had my first ever set of reps fail (4/4/3) due to my crappy decision to rush warmup sets (on OHP).

• Male
• 191cm / 6'2"
• 119kg/262lb (too overweight)
• 30yo
• Do have previous minor lower back injury which makes feeling proper lumbar extension difficult for me (overextension causes some pain)
• Trying to eat around 2500 calories (and 250g protein)

Please feel free to encourage, criticise, chuckle to yourself, or offer tips.

Training logs to come

[Quit Tomorrow]

Welcome,

Right now I wouldn't worry too much about your weight. Focus on finishing the linear progression, eating enough to support your strength gains and staying relatively injury free.

As long as you're eating whole foods and at a minor deficit you'll start to recomp over time.

Good luck.

[Toasterleavings]

Hey - welcome aboard. Always ask questions. Form checks are easy to post, and the results are always useful. Have fun!

[carson]

Welcome. I'm looking forward to seeing your log.

[Agilic]

Welcome,

Right now I wouldn't worry too much about your weight. Focus on finishing the linear progression, eating enough to support your strength gains and staying relatively injury free.

As long as you're eating whole foods and at a minor deficit you'll start to recomp over time.

Good luck.

I'll second this. Take advantage of this novice window to properly get strong. There's plenty of time for any other goals later, any of which being stronger will help. Make sure you're microloading your presses and bench before you stall.

[tilia]

Thanks everyone.

I am taking the advice on not worrying about my body weight right now, and am basically trying to eat around my maintenance with extra protein, as the book advises.

Logs to date: (all in kilograms)
05/09/2016 - SQ 30 | OP 22.5 | DL 40
07/09/2016 - SQ 35 | BP 30 | DL 50
10/09/2016 - SQ 40 | OP 25 | DL 55
12/09/2016 - SQ 45 | BP 32.5 | DL 60
14/09/2016 - SQ 45 | OP 27.5 | DL 65 (miscalc on squats)
16/09/2016 - SQ 50 | BP 35 | DL 70
19/09/2016 - SQ 55 | OP 30 | DL 75
21/09/2016 - SQ 60 | BP 37.5 | DL 80
24/09/2016 - SQ 62.5| OP 32.5 | DL 82.5
26/09/2016 - SQ 65 | BP 40 | PC 30
28/09/2016 - SQ 67.5 | OP XX | DL 85 (failed all OP sets 4/4/3 at 35)
30/09/2016 - SQ | BP | PC

I will start assisted chin ups next week if I can find one in my gym (I just can't do my body weight)

[mariam]

Welcome. I like your thread's title. Any reason behind it?

[tilia]

Welcome. I like your thread's title. Any reason behind it?

Thanks Reasoning is that Rip recently talked about how, according to the training logs posted on this forum, only 1.8% of the people are actually following the program as prescribed. 98% we're doing it differently in some way.

[tilia]

30/09/2016

SQ:
2x5x20
5x30
3x40
2x50
1x60
5x70
4x70 (failed my first set of squats - devastated)
5x70 (got my third set out with some grinding and a 4+ minute rest)

BP:
2x5x20
5x30
3x35
3x5x42.5 (on my 4th and 5th reps I am starting to get "clicky" shoulder pain at the bottom of the press, but I don't feel like I'm losing form, a bit concerning)

PC:
5x3x40 (I have not mastered this lift at all yet, and I find it very exhausting even getting 3 reps)

Thoughts

Having failed my first set of squats, and OHP a lot earlier than I thought I would, plus I'm getting some pain in BP, I'm thinking I will need to get some form of coaching. I must have some inefficiencies in form.

I find it revealing that my first set of 70kg squats this morning felt quite good, but then my second set failed. I think I am struggling to find proper depth since I have (until about 60kg) been going ATG. But I'm now trying to go just below parallel to avoid too much lumbar flexion, and I find it hard to judge my own depth. Too much thinking going on under the bar.

I really need to go over the power clean chapter with a finetooth comb because I'm just not getting it.

[Toasterleavings]

Sounds like your rest between 1st and 2nd sets was insufficient. Pretty sure it's discussed in the book, but here's an article that highlights insufficient rest as one of the top starter issues. You might want to check out the other entries as well - better to have them drilled into your brain when starting off than realize some apply 6 months down the track.

5) Not resting long enough between sets.

After 3 minutes, approximately 80% of your muscle’s ATP has been replenished, at 5 minutes, approximately 95% is back in the game, and at 8 minutes ~ 100% is there. Don’t try to hit PR’s, which happen everyday on this program, with 80% of your muscles’ energy available.