Bar-Barian's Training Log

[Bar-barian]

Workout 20: March 16
Barbell Squat
45 lb x 5 reps36
135 lb x 10 reps77
225 lb x 5 reps121
275 lb x 3 reps136
297.5 lb x 5 reps197
297.5 lb x 5 reps197
297.5 lb x 5 reps197

Standing Barbell Shoulder Press (OHP)480
45 lb x 10 reps58
95 lb x 5 reps69
125 lb x 3 reps68
142.5 lb x 5 reps95
142.5 lb x 5 reps95
142.5 lb x 5 reps95

Barbell Deadlift
95 lb x 5 reps50
115 lb x 5 reps57
135 lb x 5 reps66
135 lb x 5 reps66
135 lb x 5 reps66
135 lb x 5 reps66
135 lb x 8 reps75

Chin-Up45
6 reps | assisted | 125 lb14
6 reps | assisted | 125 lb14
8 reps | assisted | 125 lb17

Dips - Triceps Version23
6 reps | assisted | 140 lb7
5 reps | assisted | 140 lb6
8 reps | assisted | 140 lb10

Workout 21: March 18/19
Barbell Squat
45 lb x 10 reps42
135 lb x 10 reps77
185 lb x 5 reps92
225 lb x 5 reps121
275 lb x 3 reps136
300 lb x 5 reps200
300 lb x 5 reps200
300 lb x 5 reps200

Barbell Bench Press
45 lb x 11 reps44
95 lb x 5 reps51
135 lb x 5 reps67
175 lb x 3 reps71
200 lb x 5 reps104
200 lb x 5 reps104
200 lb x 5 reps

Stair Machine24
00:05:0024

Barbell Deadlift
135 lb x 10 reps77
225 lb x 5 reps121
315 lb x 5 reps222
365 lb x 3 reps249
390 lb x 5 reps367

Farmer's Walk
150 ft | 25 lb12
150 ft | 25 lb12

Dumbbell Bicep Curl
25 lb x 10 reps27
25 lb x 10 reps27

Ran out of time so had to come back the next day.

Workout 22: March 21
Barbell Squat
45 lb x 5 reps36
135 lb x 10 reps77
225 lb x 5 reps121
275 lb x 3 reps136
302.5 lb x 5 reps204
302.5 lb x 5 reps204
302.5 lb x 5 reps204

Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps58
95 lb x 5 reps69
125 lb x 3 reps68
145 lb x 5 reps97
145 lb x 5 reps97
145 lb x 5 reps97

Barbell Deadlift
95 lb x 5 reps50
115 lb x 5 reps57
135 lb x 10 reps77
135 lb x 10 reps77
135 lb x 10 reps77

Chin-Up
7 reps | assisted | 125 lb15
7 reps | assisted | 125 lb15
9 reps | assisted | 125 lb19

[Bar-barian]

My weight has actually gone up! Only a few pounds, especially since I have been having a pre-workout protein shake and a post-workout one too. I've decided not to worry about it as long as I am doing LP. I calculate that by the end of April (3 months of Novice) I will either have had to reset some of my lifts, or I will be at about a 1150 total. Either way, that should mean that I am near the end of my novitiate.
So, I will set up a 4 day split based around each of the big lifts and do light conditioning on two other days. I will also closely watch my macros. I have read that I shouldn't lose much strength if I cut down to 20% body fat, so I can lose close to 40 lbs. My goal, then, would be to do a 8 week cut to the 120kg class (242lbs). During that time, I will do 7 weeks of triples, doubles and singles in the big lifts to get some real prs. Then a deload week and move to the 8-12 rep range for hypertrophy. Bu then I will have periodicized through 5s, 3s, 2s, 1s and then up to 8-12. My dream would be to be at 240 lbs, lifting 1350 totals by some time in June. Those are actually relatively modest goals, but I have not seen that body weight in a very long time and have never quite lifted that much. On the other hand, I probably only did about 2-3 months if intermediate training before I stopped due to injury and then inertia.

[Bar-barian]

Workout 23: March 23

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
305 lb x 5 reps 207
305 lb x 5 reps 207
305 lb x 5 reps 207
Focused on rebounding after getting to parallel. I am the perfect flexibility for powerlifting squats: I can hit parallel but not much below. I need better shoulder mobility though. Or maybe a better delt shelf.

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
205 lb x 5 reps 108
205 lb x 5 reps 108
205 lb x 5 reps 108

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
395 lb x 5 reps 380

Chin-Up
5 reps | assisted | 125 lb 12
5 reps | assisted | 125 lb 12
5 reps | assisted | 125 lb 12

Dips - Triceps Version
5 reps | assisted | 140 lb 6
5 reps | assisted | 140 lb 6
5 reps | assisted | 140 lb 6

Workout 24: March 25

Barbell Squat
45 lb x 5 reps 36
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
307.5 lb x 5 reps 211
307.5 lb x 5 reps 211
307.5 lb x 5 reps 211

Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 5 reps 69
125 lb x 3 reps 68
147.5 lb x 5 reps 98
147.5 lb x 5 reps 98
147.5 lb x 5 reps 98

Barbell Deadlift
95 lb x 5 reps 50
115 lb x 5 reps 57
145 lb x 5 reps 70
145 lb x 5 reps 70
145 lb x 7 reps 78
Fat gripz for grip. No straps. Beltless.

Chin-Up
7 reps | assisted | 125 lb 15
7 reps | assisted | 125 lb 15
9 reps | assisted | 125 lb

Workout 25: March 28

Barbell Squat
45 lb x 5 reps 36
135 lb x 10 reps 77
185 lb x 5 reps 92
225 lb x 5 reps 121
275 lb x 3 reps 136
310 lb x 5 reps 214
310 lb x 5 reps 214
310 lb x 5 reps 214
Got a little pain in left Achilles' tendon. Need to loosen more in warm up.

Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 5 reps 67
175 lb x 5 reps 88
210 lb x 5 reps 112
210 lb x 5 reps 112
210 lb x 5 reps 112

Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
315 lb x 5 reps 222
365 lb x 3 reps 249
400 lb x 5 reps 393

Chin-Up
8 reps | assisted | 125 lb 17
8 reps | assisted | 125 lb 17
8 reps | assisted | 125 lb 17

Dips - Triceps Version
6 reps | assisted | 140 lb 7
6 reps | assisted | 140 lb 7
6 reps | assisted | 140 lb

[Bar-barian]

So, I have been lifting consistently for 2 months now and have gotten back a good portion of my previous strength and I am now nearing the end of my LP. I hope I can ride out 1.25/2.5 lb gains from workout to workout for another month. I actually feel like I have some left in the tank for my squats and bench and actually my dl too. The Press is tough, but I am only increasing that an average of 0.625 lbs per workout. Since I have 14 workouts until the end of April, my projected gains would be 35 lbs for the DL and Squat and Bench and 17.5 lbs for the Press for 165/245/345/435 or a 1025 total which is 1153 estimated IRM.
I might need to reduce the Bench increases, but it seems ok for the time being.
So, no changes to my workout next month unless my gains slow, in which case I plan to tweak it with a bit more volume, maybe 5x5 for Bench and Press. The real changes will come the following month. I also plan on cutting some calories and adding one conditioning workout of 20 minutes either after my Thursday workout or on Friday and try to lift on Sunday for maximum recovery.
So far, I am pleased with my progress and most of all with my consistency. I have not missed a workout. I am so close to my 3 wheel squat and 4 wheel dead. I will have to wait a few more weeks for my 2 wheel bench. After that, the next big landmark will be the 1000 lb total at 5RM. In May, the plan is to test new 3RMs and 1RMs, while switching to my 4-day split routine. Can I hit my previous PR on any/all lifts? Can I total 1200? That will be the goal. Then a potential deload.

[Bar-barian]

Workout 26: April 1

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
315 lb x 5 reps 222
315 lb x 5 reps 222
315 lb x 5 reps 222
3 wheels! Add 5 next.

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
215 lb x 5 reps 116
215 lb x 5 reps 116
215 lb x 5 reps 116
Still working on form.

Barbell Deadlift
225 lb x 10 reps 142
335 lb x 5 reps 254
375 lb x 3 reps 266
405 lb x 5 reps 406
4 wheels!

Chin-Up
6 reps | assisted | 120 lb 15
6 reps | assisted | 120 lb 15

Workout 27: April 4
Barbell Squat
45 lb x 10 reps 42
135 lb x 10 reps 77
225 lb x 5 reps 121
275 lb x 3 reps 136
320 lb x 5 reps 229
320 lb x 5 reps 229
320 lb x 5 reps 229
Added 5 lb to the bar and felt ok. Depth ok.

Hand Gripper
20 lb x 10 reps 8
20 lb x 10 reps 8
20 lb x 10 reps (PR) 8
Super-setted with Squats.


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
135 lb x 5 reps 90
135 lb x 5 reps 90
Reset to 135 from 150 and added 2 more sets to work on form and increase volume. Adding 5 lb per session will get me back to 150 in a week. Then I will return to 2.5 lb increases. Worked on aiming bar at my nose on way up and keeping tightness in hips.

Single Leg Calf Raise
10 reps 4
10 reps (PR) 4
Super-setted with Press

Barbell Deadlift
135 lb x 10 reps 77
165 lb x 5 reps 80
165 lb x 5 reps 80
165 lb x 5 reps 80
Fat gripz for grip. No straps. Beltless. Working on engaging lats by pressing bar to shins and getting over bar.


Chin-Up
7 reps | assisted | 120 lb 17
7 reps | assisted | 120 lb 17
8 reps | assisted | 120 lb 19

Dips - Triceps Version
7 reps | assisted | 140 lb 9
7 reps | assisted | 140 lb 9
7 reps | assisted | 140 lb 9
Super-setted together

My goal is to hit a 1200 lb total by my birthday, May 22. It should be pretty close.

[Bar-barian]

Restarting the training and the log. Imported from fitocracy so ignore the points.

Workout 1: December 28, 2019
Barbell Squat
45 lb x 16 reps 45
95 lb x 5 reps 50
115 lb x 3 reps 46
135 lb x 5 reps 66
135 lb x 5 reps 66
135 lb x 5 reps 66

Barbell Bench Press
45 lb x 10 reps 43
65 lb x 5 reps 42
85 lb x 3 reps 38
105 lb x 5 reps 55
105 lb x 5 reps 55
105 lb x 5 reps 55

Barbell Deadlift
135 lb x 5 reps 66
185 lb x 3 reps 74
205 lb x 5 reps

Workout 2: December 30, 2019
Barbell Squat
45 lb x 10 reps 42
95 lb x 5 reps 50
135 lb x 3 reps 53
155 lb x 5 reps 75
155 lb x 5 reps 75
155 lb x 5 reps 75

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
185 lb x 5 reps 92
205 lb x 3 reps 85
225 lb x 5 reps

Workout 3: January 2
Barbell Squat
45 lb x 15 reps 45
115 lb x 5 reps 57
135 lb x 3 reps 53
150 lb x 5 reps 73
150 lb x 5 reps 73
150 lb x 5 reps 73
165 lb x 5 reps 80
165 lb x 5 reps 80

Barbell Bench Press
45 lb x 10 reps 43
65 lb x 5 reps 42
95 lb x 3 reps 41
115 lb x 5 reps 59
115 lb x 5 reps 59
115 lb x 5 reps 59

Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
245 lb x 5 reps

Workout 4: January 4
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
155 lb x 3 reps 60
175 lb x 5 reps 86
175 lb x 5 reps 86
175 lb x 5 reps 86

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
185 lb x 5 reps 92
225 lb x 3 reps 97
255 lb x 5 reps

Workout 5: January 6
Barbell Squat
45 lb x 15 reps 45
135 lb x 5 reps 66
155 lb x 3 reps 60
175 lb x 5 reps 86
175 lb x 5 reps 86
185 lb x 5 reps 92
185 lb x 5 reps 92
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 3 reps 41
125 lb x 5 reps 63
125 lb x 5 reps 63
125 lb x 5 reps 63
115 lb x 3 reps 47
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 3 reps 97
265 lb x 5 reps

Workout 6: January 8
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
155 lb x 5 reps 75
195 lb x 5 reps 99
195 lb x 5 reps 99
195 lb x 5 reps 99
175 lb x 3 reps 69
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
65 lb x 5 reps 56
85 lb x 3 reps 52
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 5 reps 121
245 lb x 3 reps 111
275 lb x 5 reps

Workout 7: January 10
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
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 3 reps 41
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
245 lb x 3 reps 111
285 lb x 5 reps

Workout 8: January 12
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
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
95 lb x 3 reps 55
110 lb x 5 reps 76
110 lb x 5 reps 76
110 lb x 5 reps 76
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
300 lb x 5 reps 200
With straps
Farmer's Walk
80 m | 30 lb 24
80 m | 30 lb 24
80 m | 30 lb

Workout 9: January 14
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
185 lb x 3 reps 74
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
140 lb x 5 reps 70
140 lb x 5 reps 70
140 lb x 5 reps 70
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
315 lb x 5 reps 222
Straps

Workout 10: January 16
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 3 reps 97
245 lb x 5 reps 138
245 lb x 5 reps 138
245 lb x 5 reps 138
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 3 reps 55
115 lb x 5 reps 79
115 lb x 5 reps 79
115 lb x 5 reps 79
Deficit Barbell Deadlift
135 lb x 5 reps 82
185 lb x 5 reps 115
185 lb x 5 reps 115
185 lb x 5 reps 115
Pull-Up
5 reps | assisted | 150 lb 7
4 reps | assisted | 150 lb

[Bar-barian]

Workout 11: January 18
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
Belted!
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 3 reps 54
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 5 reps 121
275 lb x 3 reps 136
325 lb x 5 reps 237
Straps
Farmer's Walk
80 m | 30 lb 24
80 m | 30 lb 24
80 m | 30 lb

Workout 12: January 21
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 3 reps 97
265 lb x 5 reps 158
265 lb x 5 reps 158
265 lb x 5 reps 158
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 3 reps 55
120 lb x 5 reps 82
120 lb x 5 reps 82
120 lb x 5 reps 82
Deficit Barbell Deadlift
135 lb x 5 reps 82
185 lb x 3 reps 92
205 lb x 5 reps 132
205 lb x 5 reps 132
205 lb x 5 reps 132
Pull-Up
5 reps | assisted | 150 lb 10
5 reps | assisted | 150 lb 10
5 reps | assisted | 150 lb

Workout 13: January 23
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
245 lb x 3 reps 111
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 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
335 lb x 5 reps 254
Straps and belt
Farmer's Walk
80 m | 30 lb 24
80 m | 30 lb 24
80 m | 30 lb

Workout 14: January 25
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
255 lb x 3 reps 119
285 lb x 5 reps 181
285 lb x 5 reps 181
285 lb x 5 reps 181
First time it’s been really tough. Gonna go up by 5 from now on.
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 5 reps 69
115 lb x 3 reps 63
125 lb x 5 reps 85
125 lb x 5 reps 85
125 lb x 5 reps 85
Felt good but bar speed definitely slowing. Review technique.
Deficit Barbell Deadlift
135 lb x 5 reps 82
185 lb x 3 reps 92
215 lb x 5 reps 141
215 lb x 5 reps 141
215 lb x 5 reps 141
Switch to fat bar dl.
Pull-Up
5 reps | assisted | 150 lb 9
5 reps | assisted | 150 lb 9
5 reps | assisted | 150 lb

Workout 15: January 28
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
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 43
95 lb x 5 reps 51
135 lb x 3 reps 54
165 lb x 5 reps 82
165 lb x 5 reps 82
165 lb x 5 reps 82
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
Straps and belt
Farmer's Walk
80 m | 30 lb

Workout 16: January 30
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
295 lb x 5 reps 194
295 lb x 5 reps 194
295 lb x 5 reps 194
First time it’s been really tough. Gonna go up by 5 from now on.
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 5 reps 69
115 lb x 3 reps 63
130 lb x 5 reps 87
130 lb x 5 reps 87
130 lb x 5 reps 87
Felt good but bar speed definitely slowing. Review technique.
Barbell Deadlift
135 lb x 10 reps 77
155 lb x 5 reps 75
175 lb x 5 reps 86
175 lb x 5 reps 86
Fat grip for hand strength
Pull-Up
5 reps | assisted | 150 lb 9
5 reps | assisted | 150 lb 9
7 reps | assisted | 150 lb

Workout 17: February 1
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
300 lb x 5 reps 200
300 lb x 5 reps 200
300 lb x 5 reps 200
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
180 lb x 5 reps 91
180 lb x 5 reps 91
180 lb x 5 reps 91
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
Straps and belt
Farmer's Walk
70 m | 35 lb 26
70 m | 35 lb 26
70 m | 35 lb

Workout 18: February 4
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
305 lb x 5 reps 207
305 lb x 5 reps 207
305 lb x 5 reps 207
Feeling heavy but first set no belt.
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 5 reps 69
115 lb x 3 reps 63
135 lb x 5 reps 90
135 lb x 5 reps 90
135 lb x 5 reps 90
Felt good but bar speed definitely slowing. Review technique.
Barbell Deadlift
135 lb x 10 reps 77
175 lb x 5 reps 86
175 lb x 5 reps 86
175 lb x 5 reps 86
Fat grip for hand strength
Pull-Up
6 reps | assisted | 150 lb 11
5 reps | assisted | 150 lb

Workout 19: February 6
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
275 lb x 3 reps 136
310 lb x 5 reps 214
310 lb x 5 reps 214
310 lb x 5 reps 214
Up by 2.5 next time.
Barbell Bench Press
45 lb x 10 reps 43
95 lb x 5 reps 51
135 lb x 5 reps 67
175 lb x 3 reps 71
195 lb x 5 reps 101
195 lb x 5 reps 101
195 lb x 5 reps 101
Up by 5 next time
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
335 lb x 3 reps 203
365 lb x 5 reps 310
Straps and belt
Farmer's Walk
70 m | 35 lb 26
70 m | 35 lb 26
70 m | 35 lb

Workout 20: February 8
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
295 lb x 3 reps 155
315 lb x 5 reps 222
315 lb x 5 reps 222
315 lb x 5 reps 222
Forgot my micro plates. Thinking of alternating lighter days of about 10% less instead of micro plates.
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 5 reps 69
115 lb x 3 reps 63
140 lb x 5 reps 94
140 lb x 5 reps 94
140 lb x 5 reps 94
Felt good but bar speed definitely slowing. Review technique.
Barbell Deadlift
135 lb x 10 reps 77
175 lb x 6 reps 91
175 lb x 6 reps 91
175 lb x 6 reps 91
Fat grip for hand strength
Pull-Up
5 reps | assisted | 150 lb 9
5 reps | assisted | 150 lb 9
5 reps | assisted | 150 lb

[Bar-barian]

Workout 21: February 11
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 3 reps 97
255 lb x 5 reps 148
255 lb x 5 reps 148
255 lb x 5 reps 148
80% of next attempt. Need to recover from heavy squat sessions.
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
205 lb x 5 reps 108
205 lb x 5 reps 108
205 lb x 5 reps 108
Up by 5 next time super heavy But up 40 lb in last three workouts.
Barbell Deadlift
135 lb x 5 reps 66
225 lb x 5 reps 121
335 lb x 3 reps 203
375 lb x 5 reps 332
Straps and belt
Farmer's Walk
50 m | 40 lb 23
50 m | 40 lb 23
70 m | 40 lb

Workout 22: February 13
Barbell Squat
45 lb x 10 reps 42
135 lb x 5 reps 66
225 lb x 5 reps 121
295 lb x 3 reps 155
320 lb x 5 reps 229
320 lb x 5 reps 229
320 lb x 5 reps 229
Felt easy after a light day. Still moving up.
Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
95 lb x 5 reps 69
125 lb x 3 reps 68
145 lb x 5 reps 97
145 lb x 5 reps 97
145 lb x 5 reps 97
Barbell Deadlift
135 lb x 5 reps 66
175 lb x 7 reps 95
175 lb x 7 reps 95
175 lb x 7 reps 95
Fat grip for hand strength
Pull-Up
5 reps | assisted | 150 lb 9
5 reps | assisted | 150 lb 9
5 reps | assisted | 150 lb

[Bar-barian]

I am doing another novice LP. I was derailed by not one but two kids. One was born July 2017 and the second October 2019. The difference is that I am staying home full time to raise the kids and my gym (LA Fitness) has very cheap childcare so going to the gym is a respite for me and my wife and an opportunity for my kid to socialize.
This means I have not missed a single workout and have done 22 in a row, through family sickness, injury, snow, rain, etc. My goals:
1. Get through novice stage injury free
2. Reach a 1200 lb total equivalent (staying with 5 reps)
3. Cut a substantial amount of body fat

I am at about a 1050 total so am reaching the second goal pretty soon. I am already messing with the basic program because of 1. age (no power cleans) 2. weak grip (use straps on top dead set and added farmer walks, fat grip deads and pull-ups) 3. reaching top of novice curve on squats (alternating an easier squat session rather than micro load). I don't think I have change the program too much. I was doing alternate day fasting but the last week or two have followed my hunger signals and eaten since I want to move these heavy weights.

For Lent (starting Wednesday February 25), I plan to start to cut while trying to maintain my strength at about an 1100 lb total, and maybe even increase it to 1200 lbs at 240lbs. That would be a huge improvement in Wilks as I am now 290 and lifting about 1050lb total. Im going to add a bunch of cardio and dumbbell and only do heavy compounds once a week and cutting back big time on calories. I will return to bulk at Easter and transition to an intermediate program.