Hello - James' Basic LP Log (modified SS)

[16bit]

thanks!

i will weigh myself tomorrow morning and let you know.

[32shutout]

forgot to note i have changed my mid morning snack into a meal.

also a car ran over my foot on the way to work, but i still trained.

Impressive sir!

[16bit]

so i weighed in at 152lbs this morning. i am pretty happy with that considering i am not going all out on the food front. i still eat clean and healthy but just more of it.

[16bit]

Week 3 - Workout 3 - 29/03/2014

Squat - 3x5 @ 203.5lbs
Power Clean - 8x1 @ 136.4lbs

squats felt great, new grip is coming along well.

power cleans felt really awkward as it turns out i am use to just doing plain old cleans. i will get there though.

did some sled pulls and pushes, bro curls, chins and abs as well.

[16bit]

Week 4 - Workout 1 - 1/04/2014

Squat - 3x5 @ 209lbs
Deadlift - 5x1 @ 269.5lbs

working sets were pretty good tonight no problems at all. though i accidentally did an extra 3 reps of the deadlifts before i realised.

also did bro curls with a straight bar 80lbs (doing 5lb lp of 5x5's until i stall) and various sled runs/pushes.

at the start of the program I put 1 rep goals every 4 weeks. the aim is to go for these goal 1 rep lifts and no higher.

so tonight my goal 1 rep squat was 264lbs which i got easy. my previous 1 rep at the start of the program was 242lbs and that was pretty close to a max for me at the time.

i was planning doing a deadlift 1 rep goal as well but was not feeling into it so I will either try on saturday or monday next week.

[16bit]

bw last night was 156 also.

[16bit]

Week 4 - Workout 2 - 03/04/2014

Squat - 3x5 @ 209lbs
Bench - 3x5 @ 176lbs
Press - 3x5 @ 81.4lbs

working sets were good tonight everything felt really good.

1 rep goal for bench was 226.6lbs which i got up. It felt pretty heavy and dont think there was much more in me tonight.

1 rep goal for press was 110lbs which was pretty easy. still very new to this so am trying to get the advantage from the 'bounce' figured out.

[16bit]

Week 4 - Workout 3 - 05/04/2014

Squat - 3x5 @ 209lbs
Power Clean - 2x1 and 2x3 @ 138.6lbs

before my working sets I did my 1 rep goals for deadlift and powerclean.

deadlift 1 rep goal was 341lbs and I got it with moderate ease. thats the most i have ever pulled and I have got it once before but this felt much much better

powerclean 1 rep goal was 143lbs and i got it easy. its a modest goal but still.

squat working sets were ok, felt a little lacking in energy in the squats but pretty good none the less.

i changed up the powercleans today. i did two singles and then decided to do 2 triples after that. i think i will go back to singles until i am happy with my form.

also did bro curls, sled runs, chins and hit the heavy bag after to shake out some of the lactic acid.

[16bit]

so I have finished my first 4 week block of training. basic results are as follows:

Squat
Working sets 3 x 5
Start 192.5lbs - Finish 209lbs

The weight is not an issue at this stage and I will continue to progress as planned.

1 rep
Start 242lbs - Finish 264lbs

The finishing 1 rep goal was achieved with relative ease compared to the start.

Deadlift
Working sets 1 x 5
Start 253lbs - Finish 269.5lbs

The weight is no problem and I feel the biggest improvement in all of my lifts with the deadlift.

1 rep
Start 319lbs - Finish 341lbs

This equals a previous best in this lift but felt much much easier.

Bench Press
Working sets 3 x 5
Start 165lbs - Finish 176lbs

I missed a week of this with a shoulder injury so ended up a little bit under where I am meant to be but will be back on plan as of week 1 of the second block

1 rep
Start 213.4lbs - Finish 226.6lbs

I achieved my 1 rep goal for this lift despite missing a week which I am happy about. It was the hardest 1 rep goal of them all but I expected that.

Over Head Press
Working Sets 3 x 5
Start 66lbs - Finish 81.4lbs

These are still well under what I think I can lift but as this is a very new lift I don't want to push it too hard too early.

1 rep
Start 99lbs - Finish 110lbs

Again well under what I think I can lift.

Power Clean
Work Sets 8 x 1
Start 132lbs - Finish 138.6lbs

I am still coming to terms with the power clean as I am use to doing just cleans. Catching it and moving into a 1/4 squat feels very alien to me so I am progressing nice and slow with this.

1 rep
Start 132lbs - Finish 143lbs

For the above reasons this does not feel heavy so I am not confident to push it too hard at this point.

Over all results are are bang on what was planned. I am hoping that my press and power clean's tidy up by the end of the next block. I am also mindful that if I need to keep my shoulder healthy or I feel my bench will stall the quickest.

weight is around 156 starting at 149. i am a little bit less lean but i think a decent chunk of it is lean mass which is nice.

[Brianmcg]

Really great progress. Keep it up. Have you seen any performance benefit with your martial arts?