BigB's new log.

[BigB]

6'7, 275lbs 28% body fat, weak AF. Bad back.
The article Rip shared on the FB page about strengthening back through lifting has got me encouraged.

Hex deadlift instead of traditional.
Doing rows right now instead of power cleans. Power cleans over 105 screw up my inflexible wrist.

So I started again, after months of being off any lifting.
I enter my bodyweight for dips weight...

12/6/16:


** Barbell Squat **
- 45.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 75.0 lbs x 3 reps
- 85.0 lbs x 2 reps
- 105.0 lbs x 5 reps [PR]
- 105.0 lbs x 5 reps
- 105.0 lbs x 5 reps

** Overhead Press **
- 45.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 85.0 lbs x 3 reps
- 105.0 lbs x 2 reps
- 115.0 lbs x 5 reps [PR]
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps

** Hex Deadlift **
- 150.0 lbs x 2 reps
- 165.0 lbs x 5 reps [PR]

** Parallel Bar Triceps Dip **
- 275.0 lbs x 8 reps
- 275.0 lbs x 8 reps

[carson]

I gather that you do your lifting in a "fitness center" given the hex plates. Hex plates are designed to discourage Deadlifting. I'm surprised that they even let you do them. Starting Strength is the gold standard for strength and conditioning. You've come to the right program. Contact and visit a certified SS coach if possible. You may also wish to check out the online coaching available through the SS program.

[BigB]

I gather that you do your lifting in a "fitness center" given the hex plates. Hex plates are designed to discourage Deadlifting. I'm surprised that they even let you do them. Starting Strength is the gold standard for strength and conditioning. You've come to the right program. Contact and visit a certified SS coach if possible. You may also wish to check out the online coaching available through the SS program.

oh sorry, i mean hex bar, not hex plates.

[carson]

oh sorry, i mean hex bar, not hex plates.

I've never seen or even heard of such a thing. I learn something new each day. What advantages or disadvantages do you find in such a bar?

[BigB]

I've never seen or even heard of such a thing. I learn something new each day. What advantages or disadvantages do you find in such a bar?

It changes the deadlift quite a bit. Less shearing forces on the little back, moves muscle focus slightly. I can't use the traditional bar without causing problems. Spend years trying to fix it finally just got hex bar.

[carson]

I'm glad that it works for you. Keep up the good work.

[BigB]

Had a really bad case of backslide on squats. Met up with Alan Thrall @ Untamed Strength and he fixed my squat and deadlift.
So - I'm back to the conventional deadlift now.

Everything is on deload, first deload of OHP now.

Been going about 2 months solid at this point.

I also found that the same weight at the commercial gym I go to feels a LOT lighter than at home. They have a 20kg bar and the same bumper plates so I'm not sure what's up.
Anyhow:

Sunday 21st May 2017
Total Volume: 8,085 lbs
Total Sets: 19
Total Reps: 81

** Barbell Squat **
- 45.0 lbs x 5 reps
- 75.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 145.0 lbs x 2 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps

** Overhead Press **
- 45.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 95.0 lbs x 3 reps
- 125.0 lbs x 2 reps
- 145.0 lbs x 5 reps
- 145.0 lbs x 5 reps
- 145.0 lbs x 4 reps - Second attempt, 10% deload next session.

** Deadlift **
- 145.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 300.0 lbs x 0 reps - Total failure. Previous attempt 300x2. 10% deload next session.

[BigB]

blue: ohp
red: bench
purple: squat
green: deadlift
orange: row

nutrition

Actual 30 day averages:
Calories 2200
protein 185
carbs 100
fat 112

weight change
Start: 280
End: 279.5

So 2200 is about maintenance for me, at 6'7, 280lbs.

[BigB]

Feeling a bit sick today, split the squat work into triples.

Tuesday 23rd May 2017
Total Volume: 10,610 lbs
Total Sets: 22
Total Reps: 81

** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 135.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps

** Pendlay Row **
- 95.0 lbs x 4 reps
- 115.0 lbs x 3 reps
- 135.0 lbs x 2 reps
- 150.0 lbs x 5 reps [PR]
- 150.0 lbs x 5 reps
- 150.0 lbs x 5 reps