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SheldonFrith, 23, skinny, beginner training log
I'm Sheldon Frith. I'm 6 ft and weigh 155 lbs. I've finally got to place in my life where I can pursue barbell training seriously (at least until next summer comes around).
I've already been training for several weeks. Everything is going very well, progression has started to slow down. My main problem being that I have a very hard time eating enough calories every day (mainly due to my many food intolerances: lactose, gluten, etc. so I can't do GOMAD).
*All weights in pounds
Starting weights: Deadlift = 115, Squat = 75, Press = 45, Bench Press = 85
Day 1, Nov 22
DL 5x1 @ 115
Sq 5x3 @ 75
Pr 5x3 @ 45
Day 2, Nov 24
DL 5x1 @ 125
Sq 5x3 @ 80
BPress 5x3 @ 85
*tired from BJJ practice
Day 3, Nov 28
DL 5x1 @ 135
Sq 5x3 @ 95
Press 5x3 @55
*all reps were easy
Day 4, Nov 30
DL 5x1 @ 145
Sq 5x3 @ 105
BPress 5x3 @ 90
*first squat set accidentally 20lbs too high, completed anyways
Day 5, Dec 2
DL 5x1 @ 155
Sq 5x3 @ 115
Press 5x3 @ 60
* squat reps were difficult (almost certainly due to not eating enough lately)
Day 6, Dec 5
DL 5x1 @165
Sq 5x3 @ 125
BPress 5x3 @ 95
Pullup 2x3
*squat hard again, first bench press accidentally did 105
Day 7, Dec7
DL 5x1 @ 170
Sq 5x3 @130
Press 5x3 @65
Pullup 2x1
*Hurt knees on first squat set, subsequent sets had no problem
Day 8, Dec 9
DL 5x1 @ 175
Sq 5x3 @ 135
Bpress 5x3 @ 100
Pullup 2x1
*Forgot shoes, had to lift barefoot. Had to rest for a few seconds to complete last deadlift rep... taking this as a sign and going to move to program #2
Day 9, Dec 12
Sq 5x3 @140
Press 5x3 @ 70
Pullup 2x1
Power Clean 5x3 @80
Day 10, Dec14
DL 5x1 @ 185
Sq 5x3 @145
BPress 5x3 @105
*Squat was difficult, form problems
Day 11, Dec 17
Sq 3x1 @ 150, 2x1 @ 145, 3x1 @ 135
Press 5x1 @ 70
*Failed day.... Heater in my camper broke the night before. Spent the night in -35 degree temperatures, so didn't get any sleep and also forgot to eat the previous day.... Will do this same day again on Monday Dec 19 after I'm recovered with food and sleep.
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Where do you live? It seems unusual that someone forgot to eat. I'm glad that you started. What weight have you gained since you started? If you follow the dietary program along with the weight training will gain muscle weight. Keep it up.
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Carson: I live in Hay River, NT, Canada (Google it). Only one gym within a 500km radius. Yes I have now started gaining weight since really putting effort into my eating. I'm up to 162 from 155!
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My latest gym sessions:
Dec 19
DL 5x1 @ 190
Sq 5x3 @ 150
PRESS 5X3 @ 70
poor sleep again. all exercises were very hard with poor form
Dec 21
Sq 5x2 @ 155, 5x1@135
BP 5x3 @110
PC 5x3 @90
left shoulder injury really makes squat and power clean painful, lowered weight of last set for a minor form reset. BPress was easy
Dec 23
DL 5x1 @ 195
Sq 5,3 @160 5x1 @135
Press 5x2 @70, 4x1 @75
Shoulder pain and poor form still plaguing squat. no 1lb plates for press. Going to move to 3rd program, difficulty recovering from deadlift and constant squat increases
Dec 26
Sq 5x3 @155
BPress 5,4,3 @ 115
Pull up 1x2
Back extension 10x3
used a belt for the first time on the squat, missed deadlift rep because didn't rest enough between sets
Dec 28
DL 1x3 @ 200
Sq 5x3 @ 160
Press 5x3 @ 75
squat sets were interrupted by belt coming undone. barely able to do press, NEED to start microloading... second press set I concentrated on valsalva and it was easy. Tried belt with deadlift but it didn't work, deadlift failure partially psychological I think, I was afraid I would explode.
Jan 1
Sq 5x3 165
BPress 5,5,4 @ 115
Pull up 1x2
BExt 5x3 @ 45
back extensions easy, squat relatively easy with belt, bench difficult...
Jan 4
Sq 5,3 @ 170, 5x1 @150
Press 4,3,1 @ 80 + 2@75
PClean 3x5 @ 100
Bodyweight 167.5 (with shoes on), squat form: not going all the way down, forgetting valsalva, looking up. press failed because my micro plates haven't arrived yet... PClean was easy
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