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Thread: Fat nerd to Strong nerd

  1. #1
    Join Date
    Jul 2013
    Posts
    1,310

    Default Fat nerd to Strong nerd

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Male
    6'4, 270lbs

    Background:
    I started following SS routine July 1st at 303lbs. Have not missed a workout since except for emergency work travel and Thanksgiving vacation. I don't have any training partner or people to ask for advice besides book/dvd/forum. I've injured myself several times, but never too seriously or without trying to learn from the mistakes.

    I've changed my diet several times to try to improve my fat loss results or make it easier to follow. I've never cheated on what my diet plans were, which I'm proud of. However, some of the original things I tried were BS. I am absolutely not doing the program in regards to nutrition. I have been on RFL diet since November 1st (except for week of vacation).

    As my diet has gotten stricter and stricter it definitely has impacted my performance, but not really in the way people here on the forums seem to describe. I've been on a deficit since day 1, and if it's impacted my gains it not through stalls, but just slower rate of gain. The biggest place I feel it is the second/third compound lift during a session, where I will have absolutely nothing in the tank. Usually results in something like 5/3/3 reps for work set.

    Goals:
    My 6-9month goal is to stay on a calorie deficit until I'm around 34-36" waist, while trying to become as strong as possible in the meantime. It's more than fair to say I'm not doing the program. However, SS was the only program I read that seemed to have any semblance of logic or expertise, and it has fit my goals for strength training while I drop the fat. I've decided that this is going to be a new way of life for me, not a temporary diet. When I reach my fat loss goals I plan to transition to TM or similar.

    Starting Stats > Current Stats
    303lbs > 270lbs
    49" waist > 43.5" waist
    90lb SQ > 220x5 SQ
    90lb BP > 185x5 BP
    115lb DL > 290x5 DL
    60lb Press > 120x5 Press

    You can see past daily logs here: https://www.fitocracy.com/profile/Mugaaz

    Any and all advice / encouragement is appreciated.

  2. #2
    Join Date
    Jul 2013
    Posts
    1,310

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    Barbell Deadlift
    135 lb x 5 reps
    185 lb x 5 reps
    235 lb x 3 reps
    275 lb x 2 reps
    295 lb x 3 reps
    295 lb x 3 reps (PR)
    Don't know what happened today, weird tingling electricity in the quads followed by total failure.

    Elliptical Trainer
    00:12:00

    Lat Pulldown
    100 lb x 10 reps
    120 lb x 8 reps
    140 lb x 5 reps
    170 lb x 3 reps
    185 lb x 5 reps
    185 lb x 4 reps
    185 lb x 5 reps (PR)
    Grip completely failed last 2 sets

    Barbell Curl
    70 lb x 8 reps
    70 lb x 7 reps
    70 lb x 7 reps
    70 lb x 4 reps

  3. #3
    Join Date
    Jul 2013
    Posts
    1,310

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    Standing Barbell Shoulder Press (OHP)
    50 lb x 10 reps
    65 lb x 10 reps
    85 lb x 5 reps
    105 lb x 3 reps
    115 lb x 2 reps
    125 lb x 5 reps
    125 lb x 5 reps
    125 lb x 5 reps (PR)

    Barbell Squat
    95 lb x 5 reps
    95 lb x 5 reps
    135 lb x 5 reps
    165 lb x 5 reps
    195 lb x 3 reps
    215 lb x 2 reps
    225 lb x 4 reps (PR)
    225 lb x 3 reps
    225 lb x 3 reps

    Got to gym a little late, so had to cut it short. Was very surprised I was able to just jump 5 on the OHP, considering I was stuck trying it hit 3x5@ 120 for a long time. Moved on to squat, but just couldn't get 5, don't understand. 220 didn't feel overly hard, but couldn't hit 5 on these. Will try one more time.

  4. #4
    Join Date
    Jun 2013
    Location
    Sydney, Australia
    Posts
    5,612

    Default

    welcome mugazz. Doing SS on a defecit is rough, and I applaud your efforts. It looks like you have still made good progress.

    and I'm not too sore that you've ripped off my thread title

  5. #5
    Join Date
    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default

    Welcome. Good job on making it work for you (caloric deficit and still pushing the weights up).

    WRT following the program - why did you decide to not follow the novice program (Squat, Bench/Press, DL/Powerclean) and sub in lat pulldowns and curls instead of chins?

    I think everyone finds that the last exercise is harder than the first. Might be time to allow a little more recovery/rest time when nearing the end of the workout.

  6. #6
    Join Date
    Jul 2013
    Posts
    1,310

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    Quote Originally Posted by CraigDuffield View Post
    Welcome. Good job on making it work for you (caloric deficit and still pushing the weights up).

    WRT following the program - why did you decide to not follow the novice program (Squat, Bench/Press, DL/Powerclean) and sub in lat pulldowns and curls instead of chins?

    I think everyone finds that the last exercise is harder than the first. Might be time to allow a little more recovery/rest time when nearing the end of the workout.
    Pulldown variants are substituting for pull ups, because I'm still to heavy to do one. I skipped on power clean early on just because it was too much to digest, and never rethought it. Recently revisited it and will learn the movement after I learn press 2.0. As far as curls go, the one change I had to make to the program is I simply cannot do 3 compound lifts in one day, or squat and DL on the same day. Just doesn't work no matter how hard I try. So for the 3rd lift of the day I'll do some accessory, and usually just cycle LTE, Curls, and Calf Raises. The last two really have not had any impact on recovery, and help placate my vanity. Being on a deficit / low carb does not seem to impact my workout to workout recovery all that dramatically, but it does have a monumental impact on the amount of work I can put into one session, and hurts me in the later sets / later reps more dramatically.

    Also, sorry for stealing Log title, didn't see it was used already =p.

  7. #7
    Join Date
    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default

    Quote Originally Posted by Mugaaz View Post
    I simply cannot do 3 compound lifts in one day, or squat and DL on the same day. Just doesn't work no matter how hard I try.
    Got it. Seems thought out, and certainly seems like it's working for you. Looking forward to following along.

  8. #8
    Join Date
    Jul 2013
    Posts
    1,310

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    Elliptical Trainer
    00:12:00

    Barbell Squat
    45 lb x 5 reps
    45 lb x 5 reps
    95 lb x 5 reps
    135 lb x 5 reps
    165 lb x 5 reps
    195 lb x 3 reps
    215 lb x 2 reps
    225 lb x 5 reps
    225 lb x 4 reps
    225 lb x 4 reps

    Barbell Bench Press
    45 lb x 15 reps
    45 lb x 12 reps
    95 lb x 5 reps
    135 lb x 5 reps
    155 lb x 5 reps
    175 lb x 5 reps
    185 lb x 5 reps
    185 lb x 3 reps
    185 lb x 5 reps

    Didn't rest long enough between sets for 2nd set of BP. Squats are getting out of control, I am finding it very difficult to replicate form at this weight. Some of them end up with me doing some sort of hip raise followed by a good morning. Find it strange that I didn't really have issues at 220, but 5 more on top of that and everything is coming apart.

  9. #9
    Join Date
    Jul 2013
    Posts
    1,310

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    Barbell Deadlift
    135 lb x 5 reps
    185 lb x 5 reps
    225 lb x 3 reps
    275 lb x 2 reps
    295 lb x 5 reps (PR)
    Fuck yeah, holy shit was that hard

    Lying Barbell Triceps Extension
    45 lb x 8 reps
    65 lb x 8 reps
    65 lb x 8 reps
    65 lb x 8 reps

    Elliptical Trainer
    00:06:00

    Lat Pulldown
    100 lb x 10 reps
    120 lb x 8 reps
    140 lb x 5 reps
    165 lb x 5 reps
    190 lb x 5 reps (PR)
    Pain in elbow decided to stop

  10. #10
    Join Date
    Jul 2013
    Posts
    1,310

    Default

    starting strength coach development program
    Standing Barbell Shoulder Press (OHP)

    45 lb x 10 reps
    65 lb x 5 reps
    85 lb x 5 reps
    105 lb x 3 reps
    130 lb x 4 reps (PR)
    130 lb x 3 reps
    125 lb x 3 reps
    Trying to learn new press technique , too heavy to learn. Will make next press session a learning day.

    Barbell Squat

    45 lb x 5 reps
    45 lb x 5 reps
    95 lb x 5 reps
    135 lb x 5 reps
    165 lb x 5 reps
    195 lb x 3 reps
    225 lb x 5 reps
    225 lb x 5 reps
    225 lb x 5 reps
    Finally managed to hit all my reps. Form better than before, but still doing good mornings when it gets heavy though

    Elliptical Trainer

    00:06:00

    Seated Calf Raise

    25 lb x 10 reps
    35 lb x 10 reps
    45 lb x 10 reps
    60 lb x 10 reps
    70 lb x 10 reps

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