Bar-Barian's Training Log

[Leanne M. Lloyd]

welcome back!

[Bar-barian]

Those are points generated by the app I use to keep track of my workouts (Fitocracy). You can ignore them.

[Bar-barian]

Once again, I am restarting my Novice Linear Progression. But each time it gets a bit easier as I make fewer mistakes. This time, I am being very proactive in protecting my left elbow, which always gets tendonitis when I start lifting heavy. So, I am doing lots of warm up, keeping it warm with a wrap and avoiding Olympic lifts that might overly stress it.
I will put all my workouts so far in this post, then post later ones as I go.
Initial weight: about 280 at 6'1"
Please ignore numbers after reps, they are points from the Fitocracy app that I use to keep track of workouts.

Workout 1 (January 31)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 3 reps 74
185 lb x 5 reps 92
185 lb x 5 reps 92
185 lb x 5 reps 92
Barbell Bench Press
45 lb x 10 reps 43
65 lb x 5 reps 42
85 lb x 5 reps 48
100 lb x 5 reps 53
100 lb x 5 reps 53
100 lb x 5 reps 53
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
275 lb x 5 reps 169

Workout 2 (February 2)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 3 reps 74
205 lb x 5 reps 105
205 lb x 5 reps 105
205 lb x 5 reps 105
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
65 lb x 5 reps 56
75 lb x 3 reps 48
85 lb x 5 reps 64
85 lb x 5 reps 64
85 lb x 5 reps 64
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
285 lb x 5 reps 181

Workout 3 (Feb. 4)
Barbell Squat
45 lb x 5 reps 36
135 lb x 5 reps 66
185 lb x 3 reps 74
215 lb x 5 reps 113
215 lb x 5 reps 113
215 lb x 5 reps 113
Barbell Bench Press
45 lb x 10 reps 43
65 lb x 5 reps 42
85 lb x 3 reps 38
115 lb x 5 reps 59
120 lb x 5 reps 61
120 lb x 5 reps 61
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
295 lb x 5 reps 194

Workout 4 (Feb 7)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 3 reps 74
225 lb x 5 reps 121
225 lb x 5 reps 121
225 lb x 5 reps 121
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
65 lb x 5 reps 56
75 lb x 3 reps 48
95 lb x 5 reps 69
95 lb x 5 reps 69
95 lb x 5 reps 69
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
305 lb x 5 reps 207

Workout 5 (Feb. 9)
Barbell Squat
45 lb x 6 reps 38
135 lb x 5 reps 66
185 lb x 5 reps 92
205 lb x 3 reps 85
235 lb x 5 reps 129
235 lb x 5 reps 129
235 lb x 5 reps 129
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
115 lb x 3 reps 47
135 lb x 5 reps 67
135 lb x 5 reps 67
135 lb x 5 reps 67
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
315 lb x 5 reps 222

Workout 6 (February 12)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
240 lb x 5 reps 134
240 lb x 5 reps 134
240 lb x 5 reps 134
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
65 lb x 5 reps 56
95 lb x 3 reps 55
105 lb x 5 reps 74
105 lb x 5 reps 74
105 lb x 5 reps 74
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
320 lb x 5 reps 229

Workout 7 (Feb. 14)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
245 lb x 5 reps 138
245 lb x 5 reps 138
245 lb x 5 reps 138
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 5 reps 67
145 lb x 5 reps 72
145 lb x 5 reps 72
145 lb x 5 reps 72
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
335 lb x 5 reps 254

Workout 8 (Feb. 16)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
250 lb x 5 reps 143
250 lb x 5 reps 143
250 lb x 5 reps 143
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
75 lb x 5 reps 60
95 lb x 3 reps 55
115 lb x 5 reps 79
115 lb x 5 reps 79
115 lb x 5 reps 79
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 3 reps 178
340 lb x 5 reps 262

Workout 9 (Feb. 19)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
255 lb x 5 reps 148
255 lb x 5 reps 148
255 lb x 5 reps 148
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 3 reps 54
155 lb x 5 reps 77
155 lb x 5 reps 77
155 lb x 5 reps 77
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 3 reps 178
345 lb x 5 reps 271

So, I intentionally started at a low initial weight because I know how quickly linear progression can get you up, especially going up by 10 lbs. I'm guessing that I am about half-way through my early novice stage. Once I start hitting 225/315/405 it will start getting real and I will probably get stuck on at least one lift, due to inadequate sleep or suboptimal nutrition or simply longer recovery needed (I'm 41). I've started creatine loading and have basically given up trying to lose weight because I am so in love with the gains. Ideally, I'd like to ride the gains until around 1000 total (at 5 reps) and then transition to my favorite intermediate routine, the 4 day split TM.
My most immediate decision is when to stop deadlifting at every session. It is my favorite and best exercise and I have done a 500 single (I have unusually long arms which allows me to get a good starting position for the deadlift, but makes bench harder and pullups impossible at my weight). I think I may need to look for signs of overtraining, so I should probably check my resting pulse every morning and keep an eye on my total volume. Not sure if I will switch to deficit DLs, SLDL, RDL, HDL/RackPulls or what. All I know is I am definitely not doing Power Cleans. Those are murder on my delicate wrists and elbows.
One big difference between this run and previous is I am now at a gym that has bumper plates and a bucket of chalk!! A gym that caters to powerlifters? Sweet.
So, I am probably being extremely conservative with my programming, but really, where do I gotta be? I'd rather not get injured and postpone my inevitable bumping up against my top range for a few weeks. So, I'll take 5 lb gains rather than 10 and soon go to 2.5, even if I don't have a fail/reset. I'll probably post some videos in the next few weeks and maybe even git in on the Wilks scoring again. I love the feeling of lifting heavy and I love being back in the gym and back in the forum.

[Bar-barian]

Workout 10 (February 21)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
260 lb x 5 reps 153
260 lb x 5 reps 153
260 lb x 5 reps 153
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
85 lb x 5 reps 64
105 lb x 3 reps 59
125 lb x 5 reps 85
125 lb x 5 reps 85
125 lb x 5 reps 85
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 3 reps 178
350 lb x 5 reps 281

Workout 11 (February 23)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
265 lb x 5 reps 158
265 lb x 5 reps 158
265 lb x 5 reps 158
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 5 reps 67
185 lb x 3 reps 76
165 lb x 5 reps 82
165 lb x 5 reps 82
165 lb x 5 reps 82
Oops. Added too much weight.
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 3 reps 178
355 lb x 5 reps 290

[Bar-barian]

During my workout today, I formulated a defense of strapping for DL, at least for the first month or two.
As Rip says in SS, the smaller the muscle the more time it takes to get stronger. So, grip strength, since it involves finger muscles as well as forearm muscles, would take longer to get stronger than most of the other muscles involved in deadlifts. I think a regular person might be ok with not strapping, but I am a special snowflake, as demonstrated by the fact that after 11 workouts, I am already lifting 355 lbs for sets of 5. I am a big dude (275lbs) with a pretty strong back and legs and freakishly long arms and short legs, perfect for deadlifts. But my grip strength is average at best. Why let that be the limiting factor for the first month or two until it strengthens? I also am not doing mixed grip because of a previous elbow injury and am to much of a coward to do hook grip.
Now, that is not to say that I am not going to work on my grip strength. I am still Deadlifting 3x week, but that will certainly stop soon. Instead, I will add some assistance exercises to strengthen my grip, such as farmer's walks and DL variations (I like deficit dls). My DL increase will slow down and my grip strength will catch up. But I love lifting heavy and it motivates me to not miss a single workout. (BTW, I only use straps for the topset).

[Bar-barian]

Workout 12 (February 26)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
270 lb x 5 reps 164
270 lb x 5 reps 164
270 lb x 5 reps 164

Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
85 lb x 5 reps 64
105 lb x 3 reps 59
130 lb x 5 reps 87
130 lb x 5 reps 87
130 lb x 5 reps 87

Romanian Deadlift
45 lb x 10 reps 33
85 lb x 5 reps 37
115 lb x 5 reps 45
115 lb x 5 reps 45
115 lb x 5 reps 45
Change to deficit dl to increase rom.

Reverse Grip Lat Pulldown
25 lb x 10 reps 14
70 lb x 5 reps 17
70 lb x 5 reps 17
100 lb x 5 reps 20
140 lb x 5 reps 27
140 lb x 5 reps 27
140 lb x 5 reps (PR) 27
Transition to assisted chins

Farmer's Walk
100 ft | 35 lb 14
100 ft | 35 lb 14
150 ft | 35 lb
This was my first no Deadlift workout. I think I will switch to Deficits and Assisted Chins instead of RDLs and RG Lat Pulldowns. My goal is to strengthen the lower part of my range and to eventually do a pullup. First assisted chins, then eccentric chins and pullups then assisted pullups then real pullups. And I'm also strengthening my grip.

Workout 13 (February 28)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
275 lb x 5 reps 169
275 lb x 5 reps 169
275 lb x 5 reps 169
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 5 reps 67
155 lb x 3 reps 62
175 lb x 5 reps 88
175 lb x 5 reps 88
175 lb x 5 reps 88
Getting a groove.
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 3 reps 178
365 lb x 5 reps
Still went up by 5 lb per workout avg even though I skipped on (in other words, went up 10 lbs from last deadlift, which is the same linear progression).

Workout 14 (March 2)
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 3 reps 97
280 lb x 5 reps 175
280 lb x 5 reps 175
280 lb x 5 reps 175
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
85 lb x 5 reps 64
115 lb x 3 reps 63
135 lb x 5 reps 90
135 lb x 5 reps 90
135 lb x 5 reps 90
Deficit Barbell Deadlift
135 lb x 5 reps 82
155 lb x 5 reps 94
175 lb x 5 reps 108
On 25 lb bumper. Shoes on
Reverse Grip Lat Pulldown
25 lb x 10 reps 14
70 lb x 5 reps 17
100 lb x 5 reps 20
160 lb x 5 reps 31
160 lb x 5 reps (PR) 31
Transition to assisted chins
Chin-Up
5 reps | assisted | 175 lb 3
5 reps | assisted | 160 lb 5
5 reps | assisted | 145 lb 8
5 reps | assisted | 145 lb 8
8 reps | assisted | 145 lb 11
Farmer's Walk
100 ft | 40 lb 16
100 ft | 40 lb 16
240 ft | 40 lb

Squats were ok. Not losing weight, but not gaining and still gaining strength nicely. Working hard on grip. Did a full wheel in Press today which is nice. Next full wheel increase is likely squat or deadlift, probably DL as I am more likely to fail squat.

[Bar-barian]

Currently at about 277. Trying to attain ketosis by low carb/high fat. Eating lots of salads and avocado. Tried 2 tbsp MCT oil and got runs. I'm also retaining a lot of water with daily creatine dosing. I'm not going to worry about cutting until I enter intermediate at around an 1100-1200 total. About 35.1 percent bf according to the scale and no increase in muscle mass, though it has only been 3 weeks since I first measured myself with that scale. Trying to get good sleep and eat so that I can ride the gains as long as possible, at least until 135/225/315/405. Then I will probably start microloading and changing up the routine.

[Bar-barian]

Workout 15: March 5
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 5 reps 121
265 lb x 3 reps 127
285 lb x 5 reps 181
285 lb x 5 reps 181
285 lb x 5 reps 181
Go up by 2.5 from now on.
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 5 reps 67
155 lb x 3 reps 62
185 lb x 5 reps 94
185 lb x 5 reps 94
185 lb x 5 reps 94
Not bad. Bracing helps.
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 5 reps 222
355 lb x 3 reps 233
375 lb x 5 reps 332
Getting heavy!

Workout 16: March 7
Barbell Squat
45 lb x 5 reps 36
135 lb x 5 reps 66
225 lb x 5 reps 121
255 lb x 3 reps 119
282.5 lb x 5 reps 178
282.5 lb x 5 reps 178
282.5 lb x 5 reps 178
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
85 lb x 5 reps 64
115 lb x 3 reps 63
137.5 lb x 5 reps 92
137.5 lb x 5 reps 92
137.5 lb x 5 reps 92
Deficit Barbell Deadlift
135 lb x 5 reps 82
155 lb x 3 reps 75
195 lb x 5 reps 123
195 lb x 5 reps 123
195 lb x 5 reps 123
On 25 lb bumper. Shoes on
Chin-Up
5 reps | assisted | 175 lb 3
5 reps | assisted | 160 lb 5
5 reps | assisted | 140 lb 8
5 reps | assisted | 140 lb 8
8 reps | assisted | 140 lb 12
Farmer's Walk
100 ft | 45 lb 19
100 ft | 45 lb 19
130 ft | 45 lb 23
Steps x 1.5 = feet For grip work
Barbell Squat
287.5 lb x 5 reps

In my microloading confusion, I went DOWN 2.5 lbs instead of up! So, I hastily added a set at the proper weight at the end of my workout. We shall see if this interrupts my LP.

[Bar-barian]

Workout 17: March 9

Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 5 reps 121
265 lb x 3 reps 127
290 lb x 5 reps 187
290 lb x 5 reps 187
290 lb x 5 reps 187

Barbell Bench Press
45 lb x 10 reps
95 lb x 5 reps
135 lb x 5 reps
155 lb x 3 reps
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps

Barbell Deadlift
135 lb x 5 reps
225 lb x 5 reps
315 lb x 5 reps
365 lb x 3 reps
380 lb x 5 reps


Chin-Up
8 reps | assisted | 135 lb
8 reps | assisted | 135 lb


Workout 18: March 11
Barbell Squat
45 lb x 5 reps 36
135 lb x 10 reps 77
225 lb x 5 reps 121
275 lb x 3 reps 136
292.5 lb x 5 reps 190
292.5 lb x 5 reps 190
292.5 lb x 5 reps 190

Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 5 reps 69
125 lb x 3 reps 68
140 lb x 5 reps 94
140 lb x 5 reps 94
140 lb x 5 reps 94
Accidentally did last set beltless. Tough.

Deficit Barbell Deadlift
135 lb x 5 reps 82
175 lb x 5 reps 108
205 lb x 5 reps 132
205 lb x 5 reps 132
205 lb x 5 reps 132
On 25 lb bumper. Shoes on. Strapless. Beltless.

Chin-Up
5 reps | assisted | 130 lb 11
5 reps | assisted | 130 lb 11
10 reps | assisted | 130 lb 18
Go up.
Farmer's Walk
100 ft | 45 lb 19
100 ft | 45 lb 19
150 ft | 45 lb 25
Steps x 1.5 = feet For grip work


Workout 19: March 14
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 5 reps 92
225 lb x 5 reps 121
265 lb x 3 reps 127
295 lb x 5 reps 194
295 lb x 5 reps 194
295 lb x 5 reps 194
72 hours recovery made it noticeably easier.

Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 5 reps 67
165 lb x 3 reps 66
195 lb x 5 reps 101
195 lb x 5 reps 101
195 lb x 5 reps 101
Can still move up by 5.

Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 5 reps 222
355 lb x 3 reps 233
385 lb x 5 reps 355
Getting heavy!

Chin-Up
5 reps | assisted | 125 lb 12
5 reps | assisted | 125 lb 12
5 reps | assisted | 125 lb 12
1 reps | assisted | 70 lb 9
Dips - Triceps Version
5 reps | assisted | 160 lb 3
5 reps | assisted | 145 lb 5
10 reps | assisted | 145 lb 12
Move to 135

[Bar-barian]

Preworkout Stack:
1. ON Gold Preworkout (175 mg caffeine, 1.5 mg beta alanine, 3 g Creatine Monohydrate, 1.5 g L-Citrulline Malate) + 10g bcaa + 1.5g beta alanine + 1g betaine anhydrous
2. Whey protein + 1 tbsp mct oil

Post workout stack:
Whey protein + 10g bcaa + 2g creatine + 3g beta alanine + 1g betaine anhydrous

Nonworkout stack:
Whey protein + 5g beta alanine+ 5g creatine + 2 g betaine anhydrous+2 g Citrulline Malate

I wanted to by Jordan's powder, but it was sold out, so I decided to just by the supplement's separately and make my own. I haven't gotten the beta alanine yet.

I stopped taking vitamin C and take Cod Liver Oil, Magnesium, Vitamin D3, Vitamin K, baby aspirin, Turmeric and will be adding B5 and a multivitamin. I am mainly trying to avoid inflaming my elbow and Achilles. I think I will streamline to CLO, Turmeric and the multi.