crab's log [started 2017-11-01]

[combatcrab]

Using the app but thought it might be useful to post my log here and update periodically. Please feel free to provide any criticisms.
[all weight in lbs]
Gender: Male
Age: 34
Height: 6'1"
Weight: 216.2
Body Fat (Navy method): 27%
Calorie Intake: 2500
Calorie Partitioning Goals: 45% (281g) protein / 35% (97g) fat / 20% (125g) carbs

Thanks!

-Crab


LOG
_________
Tues 1 Nov 2016
BDYWGHT: 220
SQUAT 3X5: 115
PRESS 3X5: 95
DEAD 3X5: 225
NOTES: Despite it being bold in the book, I forgot deads were only one set

Thurs 3 Nov 2016
BDYWGHT: 220
SQUAT 3X5: 125
BENCH 3X5: 145
DEAD 1X5: 235
NOTES:

Sat 5 Nov 2016
BDYWGHT: 220
SQUAT 3X5: 135
PRESS 3X5: 100
DEAD 1X5: 245
NOTES:

Tues 8 Nov 2016
BDYWGHT: 216.5
SQUAT 3X5: 145
BENCH 3X5: 150
DEAD 1X5: 255
NOTES:

Thurs 10 Nov 2016
BDYWGHT: 217.2
SQUAT 3X5: 155
PRESS 3X5: 105
DEAD 1X5: 265
NOTES: Squats feel good, big difference when remember to push knees out. Did a 6th rep on last set for press (not really sure why).

Sat 12 Nov 2016
BDYWGHT: 216.5
SQUAT 3X5: 165
BENCH 3X5: 155
DEAD 1X5: 275
NOTES:

Tues 15 Nov 2016
BDYWGHT: 216.8
SQUAT 3X5: 175
PRESS 5/3/3: 110
DEAD 1X5: 285
NOTES: Everything felt good except for the press, which shocked me. I didn't sleep well night before. Will add more rest between sets on Sat and will reduce increases to 2lbs.

[combatcrab]

Some notes:

*At this point I'm really shocked that I haven't had to change calorie intake (2500). I started at what I felt was low and planned to increase until I found a "maintenance". After an initial drop due to less carbs I've been pretty steady at 216. While maintaining body-weight, I've managed to increase weight on the bar take an inch off my waist. We'll see how long this can continue. Long term plan is to continue until I can no longer make 5lb increases with the squat, switch to cutting routine, then finally come back and actually DO THE PROGRAM once body-fat is below 15%.

*I'm pretty sure I'll be dropping deads to every other workout sooner than later, they're getting very hard. Looking forward to incorporating cleans.

*I probably started squats and bench lighter than I needed to. Both exercises are just now starting to get hard.

*I'm going to try and continue 5lb increases on the press. Longer rest between sets made a big difference.

*Added chin-ups (pathetically).

-Crab

________________
Thurs 17 Nov 2016
BDYWGHT: 215.8
SQUAT 3X5: 185
BENCH 3X5: 160
DEAD 1X5: 295
CHINS: 3/2/2
NOTES:

Sat 19 Nov 2016
BDYWGHT: 216
SQUAT 3X5: 195
PRESS 3X5: 110
DEAD 1X5: 305
NOTES: Broke 300 on deadlift! butt is a little sore, felt good otherwise. 6min between press, let's try 115# next time

Tues 22 Nov 2016
BDYWGHT: 216.2
SQUAT 3X5: 205
BENCH 5/3/3: 165
DEAD 1X5: 315
CHINS: 5/5/5
NOTES: Squat starting to get pretty hard. loving the DL but I feel like someone punched me as hard as they could, in both ass cheeks.

[tdood]

that is not nearly enough calories.

[combatcrab]

that is not nearly enough calories.

tdood, thank you for taking the time to review my log. I suppose I'm overdue for an update.

Also, yes. I'm NDTP via under-eating. Worse, since my squat has stalled (because I'm not eating enough) I've started the cutting routine I had planned and am now eating even less (2000 - 2200). My goal is get comfortable with the movements and use them to retain as much muscle as I can while I cut.

The only thing that's really unexpected (to me) is that I'm still progressing on the bench...

In other news I was able to find a SSC nearby (Emily Socolinsky at Fivex3) and had an awesome coaching session with her. I'm looking forward to planning another session very soon.

Here's where the log gets ugly:

Thurs 24 Nov 2016
BDYWGHT: 215
SQUAT 3X5: 215
PRESS 5/2/2: 115
DEAD 0: 325
NOTES: second stall on press. reducing increases to 2#
couldn't get deadlift off the ground. time to start power cleans.


Sat 26 Nov 2016
BDYWGHT: 216.2
SQUAT 3X5: 225
BENCH 3X5: 170
PWRCLN 5X3: 95
CHINS: 6/6/6
NOTES:*squats felt ugly

Mon 28 Nov 2016
BDYWGHT: 216.2
SQUAT 5/4/5: 235
PRESS 4/3/3: 115
DEAD 1X5: 325
NOTES: Traveling workout @ “Power Strength Gym” in Orlando. Did not go well sloppy/tired. Knee pain afterward.

Thurs 01 Dec 2016
BDYWGHT: 216.2
SQUAT 3/3/3: 235
BENCH 5/3/3: 175
NOTES: Second workout in Orlando, Squats were terrible, ran out of time for cleans and chins. knee pain persists.

Sat 03 Dec 2016
BDYWGHT: 213.4
SQUAT 3X5: 235
PRESS 4/2/0: 115
DEAD 0: 335
NOTES:* Arm and shoulder pain from squats, press suffered, aborted deads.

Tues 06 Dec 2016
BDYWGHT: 213
SQUAT3X5: 240
BENCH 3X5: 180
PWRCLN 5X3: 100
CHINS: 7/7/2
NOTES: Wider squat grip helped with arm pain

Fri 09 Dec 2016
Coaching Session
10% Reset Squat & Deadlift
Focus on eyes down, nipples pointed at the floor
and use hook-grip on DL

Sun 11 Dec
BDYWGHT: 212.8
SQUAT 3X5: 220
PRESS 4/4/4: 115
DEAD 1X5: 290
NOTES:* Hook-grip on deads

Tues 13 Dec 2016
BDYWGHT: 212.2
SQUAT3X5: 225
BENCH 3X5: 185
PWRCLN 5X3: 105
CHINS: 7/7/7
NOTES: Chins getting better

Thurs 15 Dec
BDYWGHT: 211.4
SQUAT 3X5: 230
PRESS 4/4/3: 115
DEAD 1X5: 295
NOTES:* Press is getting ridiculous

Sat 17 Dec
BDYWGHT: 213.4
SQUAT3X5: 235
BENCH 3X5: 190
PWRCLN 5X3: 110
CHINS: 8/7/6
NOTES: Pulled out a TUBOW to try and get to the bottom of the knee pain, didn't see any issues here.

Tues 20 Dec
BDYWGHT: 211.4
SQUAT 3X5: 225 (after 240 attempt)
PRESS 5X3: 100
DEAD 1X5: 300
NOTES:* 240 felt way heavy. Form was scary and couldn't keep knees from sliding forward at the bottom. Dropped to 225 and will increase slowly from here. Same strategy with press. Hook-grip starting to feel pretty good on the Deadlifts

Thurs 22 Dec
BDYWGHT: 208.8
SQUAT3X5: 225
BENCH 3X5: 195
PWRCLN 5X3: 112
CHINS: 8/8/8
NOTES: Used this session for squat form check: First squat form check. Thank you for your feedback!
Probably last 5lb progression on bench...it was really hard
got 8's on those chins!

[carson]

At 6'1 and 208 lbs. you should not be losing weight. I'm 5'10" and 215. You should be gaining weight. Eat more calories.

Regarding knee pain. I got to the point that I now use knee wraps. They may help. Check with a certified SS coach from time to time. He or she can detect small needed adustments early on.

[combatcrab]

At 6'1 and 208 lbs. you should not be losing weight. I'm 5'10" and 215. You should be gaining weight. Eat more calories.....

Thank you for the feedback, I appreciate it very much.

Out of curiosity, what is your waist size? I couldn't give a damn about being 200+ I just can't stand walking around with a 38" waist. At my lightest, I'm around 160, that's NOT where I'm trying to be. I'd love to have the waist I had at 180 (32-34) with a lot more muscle. That's the goal anyway.

[carson]

My waist is 38" and I am svelt. Why do you wish to be skinny? The goal of strength training is strength. Have you had a consultation with a certified SS coach? You have a few in your area.

[combatcrab]

Before going any further I want to make it clear that I'm not arguing. I accept that I'm a newb and that the people here offering advice have much wisdom acquired from years of hard work.

...And now for my silliness :

My waist is 38" and I am svelt....

I'm jealous of your svelte 38". I'm the owner of a 38" muffin-top.

....Why do you wish to be skinny?...

I don't wish to be skinny. I've been skinny and I don't like it. I'm actually not wishing for anything, I'M GOING to be "lean" or I will die trying. What's the worst that could happen by getting down below 15% BF before committing to the caloric intake requirements for SS? If I eat more now, or eat more later, either way I'm going to gain some fat. I think (I've read this in a few places) if I get leaner first, I might reap the benefits of better calorie partitioning when I finally begin to build mass. I've got the patience for that and it could possibly mean less dieting in the long run.

....The goal of strength training is strength....

Noted.

.... Have you had a consultation with a certified SS coach?

I have! and it was awesome. I had the pleasure of spending an hour with Emily Socolinsky in her gym (Fivex3) in Baltimore. She did a ton for my squat & deadlift and I can't wait to go back.

Again, I realize I'm NDTP (yet) and that spending time/effort on aesthetics isn't really popular here. It might be that this log will be nothing more than my documented failure. If that's the case, I hope someone learns from it! <-- It's for this reason that I'm happy and grateful for your feedback.

Thanks again!

[carson]

Never give up.