Reid's "Feelin' Strong Now, Won't Be Long Now" Log

[Reid_]

Sex: Male
Age: 35
Height: 6' - 5.75" (197.485 cm)
Weight: 210.5 (95.48 kg)
% Body Fat: 26.6% (per an “InBody” 320 body composition analysis provided by my gym)

By way of background, I might call myself “skinny-fat.” I always seemed to be growing taller and never bigger as a child. It was not until I was in my 20s that I stared to fill out most likely due to the same diet but decrease in exercise/activity. I played competitive volleyball both club (Jr. Olympics) and high school (won a California Southern Section D1 championship) and the focus was mostly on high intensity training and endurance. We did power cleans and deadlifts but there was never programming.

I purchased Starting Strength 3rd Ed. a few years ago and read it sparingly. I never did start the program but I always imagined that it would fit my needs. I began working out with a trainer in mid-2015 doing most of the four lifts in some variation three times a week for about three months. My wife and I had our daughter thereafter and my training stopped, along with my sleep. This Fall I resolved to get back onto the horse and follow the SS programming exactly. I employed a different trainer at my gym to re-teach me the proper form of the lifts and to get me warmed up for my SS linear progression.

My ultimate goals are listed below. I do not expect to achieve them within the six month timeframe, but I would like to get as close as I can before I transition to an intermediate program. I don't have any current aspirations to squat 600lb etc. but I'd like to maintain my goals stated below and overtime slowly add to them. I first want to get strong then to cut some body fat and show off my hard work. I'd be lying if an aesthetic look wasn't part of the reason I want to lift.

Squat 2x BW
Press 1x BW
Bench 1.5x BW
Deadlift 2.5x BW
Power Clean 1.5x BW
Chin Ups 1.5x BW
Dips 1.5x BW

All workouts will be listed by "Lift: Work Set Weight x Number of Sets x Number of Repetitions", e.g. SQ: 200 x 3 x 5.

Abbreviations:
BW - Body Weight
SQ - Squat
PR - Overhead Press
BP - Bench Press
DL - Deadlift

[Reid_]

Week 1

10/10/16 - #1 - Workout A
BW: 210.5
SQ: 100 x 3 x 5
PR: 65 x 3 x 5
DL: 140 x 1 x 5
Chins: 8, 6, 4.5 on the assisted chinup (Cybex) machine with -33 lb
Notes: First day felt good

10/12/16 - #2 - Workout B
BW: 212
SQ: 105 x 3 x 5
BP: 120 x 3 x 5
DL: 150 x 1 x 5
Chins: 10, 8, 5.5 assisted with -33 lb
Notes:

10/14/16 - #3 - Workout A
BW: 210
SQ: 110 x 3 x 5
PR: 70 x 3 x 5
DL: 160 x 1 x 5
Chins: 8, 6, 4.5 assisted with -33 lb
Notes: Completed first week

[Reid_]

Week 2

10/17/16 - #4 - Workout B
BW: 212
SQ: 115 x 3 x 5
BP: 125 x 3 x 5
DL: 170 x 1 x 5
Chins: 10, 5.5, 4 assisted with -30 lb
Notes:

10/19/16 - #5 - Workout A
BW: 213
SQ: 120 x 3 x 5
PR: 75 x 3 x 5
DL: 180 x 1 x 5
Chins: 10, 7, 4 assisted with -30 lb
Notes: Each workout I think that I have hit my limit in weight and that the next workout I will drop a repetition but I always manage to hit my "5s".

10/21/16 - #6 - Workout B
BW: 216
SQ: 125 x 3 x 5
BP: 130 x 3 x 5
DL: 190 x 1 x 5
Chins: 10, 7, 5 assisted with -30 lb
Notes:

[Reid_]

Week 3

10/24/16 - #7 - Workout A
BW: 214
SQ: 130 x 3 x 5
PR: 80 x 3 x 5
DL: 200 x 1 x 5
Chins: 9, 6, 4 assisted with -27 lb
Notes:

10/26/16 - #8 - Workout B
BW: 216
SQ: 135 x 3 x 5
BP: 135 x 3 x 5
DL: 210 x 1 x 5
Chins: 8, 6, 5 assisted with -27 lb
Notes: My chinups aren't progressing as I would like. Each week I try to drop 3 lb of assistance and up my reps. to a goal of 3x10. I may need to add a rest day instead of chinning every workout.

10/29/16 - #9 - Workout A
BW: 214
SQ: 145 x 3 x 5
PR: 85 x 3 x 5
DL: 220 x 1 x 5
Chins: 10, 0, 0 assisted with -27 lb.
Notes: 1) I increased my Squat by 10 lb. this workout after re-reading the book and some website articles. I intend to keep adding 10 until an increase of 5 becomes necessary. 2) On Overhead Press, the 5th repetition of set #2 was difficult and it was a slow press. I took additional time to rest before I began my final set and that made a difference. I hit all five reps. with minimum fuss. 3) I also hit 1xBW on my Deadlift and that a positive moment for me. 4) I was very tired at the end of my workout and only managed one set of 10 reps. on my chinups. I also had to retrieve my daughter from Kid Camp (excuse).

[M-Love]

Looks good I will read it.
How about your eating?

[Reid_]

Update:
On Monday (10/31/16) I will be meeting with a new SS coach, Grant Broggi of Broggi Barbell. I've asked him to check my form and body position and to review my programming. I plan on meeting him about once a month to check on my status and to help make any adjustments needed. I will be doing his initial two-hour clinic so I may "miss" my Monday workout if we do not get to my worksets.

[Reid_]

My eating is an area in which I must improve. While I do not need to bulk up like I am 16, I try to have 1/3 to 1/2 gallon of milk a day for additional calories. I have 48g of whey protein on non-lift days and 84g on lift days. I need to start having breakfast every day and do better on having lunches more as well. I lift during lunch and on off days I do not always leave my desk. Dinner is usually very healthy, a lean protein with vegetables and some carbohydrates. My wife is very good about making balanced meals for us.

[carson]

You need more protein and probably more calories. My wife is 70 and is on a 140 g protein diet for every day. I don't check my amount as carefully as she does but mine is somewhat higher. Work on getting that up. Welcome. Keep at it.

[M-Love]

Oh yeah you need more protein 1g/1lbs is a good one. So when you BW is 214 then you need 214g Protein [emoji6]

[Reid_]

I have been reading the nutrition forum and I am located about an hour from Jordan Feigenbaum so I may inquire if I can employ his services. I will up my whey to 215 g/day and see if that helps.