JT_ Getting Strong

[Cole Gorton]

03/29/2017

Squat 295x5x3 (light day), 405x2
Press 150 4/3/4
Power cleans 205x3, 185x3x4

Had to have the 4 plate squat. Was warmed up and just went for it. Moved really well. Felt I had one or two more in me. Pretty happy about it!

Presses weren't fun. They were heavy and a bit awkward. Did my best to keep everything locked tight.

Cleans... I was exhausted and back in the gym where I have to catch the weights. Decided to lower down after the first set and focus on form.

Diet hasn't been the greatest the last two days. I think I've been a bit short on protein. Gotta smarten up.

Am jelly of your squat

[JT_]

Took a week off LP and started to eat in a bit of a deficit. Need to get rid of this excess BF and baseball season is coming. Just joined a men's league. Hoping these new strength gains pay off. While eating in a deficit I need to sort out how to best modify LP to keep the gains I've made or at least minimize the loss. Austin Barkaki had mentioned that higher volume training is more beneficial than high intensity. If anyone has any experience let me know. Gonna add a bit of HIIT in too but not much. We will see how this affects my strength.

[JT_]

04/09/2017

SQ 315x5x3
PR 115x5x3
DL 275x5
30 mins stationary bike. Very low and light intensity to burn some cals. Weights felt good. Deads felt fairly heavy mainly because of the week of caloric restriction.
226-221.6lbs this week. 24.4% BF
Calories approx 2000
175p/67f/165c

[JT_]

Back at it after totally falling off the rails with my training this summer. On a positive note, the extra strength was a huge asset playing baseball this season but it was really hard to keep training throughout the summer.
First sessions back look like this:

10/27/17
SQ 225x5x3
PR 95x5x3
DL 225x5

10/29/17
SQ 235x5x3
BP 155x5x3
DL 235x5

10/31/17
SQ 245x5x3
PR 105x5x3
DL 245x5

Decided to do a really large reset and ease back in. So far so good. Weights feel fairly light and I'm really focused on form. Hope to be setting PR's within 3 months.

[JT_]

11/02/17

SQ 255x5x3
BP 160x5x3
DL 255x5

Everything felt great. BW is at 235
Loving being back under the bar. I've also convinced my brother in law to do LP. He's a full on novice and it's awesome seeing him improve in his first week as well. He said the gains are already addictive.

[JT_]

11/12/17

SQ 265x5x3
PR 115x5x3
DL 275x5

No issues today. Everything was moving well. Started the "to be a beast" fluffy novice dietary protocol. 275P/300C/85F -3065 calories a day

Goal is to not see a change on the scale, or worst case a slight decrease. This is by far the most protein I've ever tried to be eating in a day. So far having trouble hitting it. Will monitor weekly and adjust how it's going.

[JT_]

11/14/17

SQ 275x5x3
BP 165x5x3
DL 285x5

Weight moved easy. Felt great

It's been hard hitting the nutrition goals. Still getting around 200-240P per day, bit low on the carbs but doing well with fat. I've been feeling pretty full with such a huge jump in protein intake. Physically feeling awesome though.

[JT_]

11/17/17

SQ 285x5x3
PR 125x5x3
DL 295x5x3

Great session. Haven't yet hit the point where the weights feel heavy but I know it's coming. Happy with my decision to deload and work back up instead of rushing it. Form feels good but I'll start asking for the occasion form check once I feel the weight is sufficiently heavy.

BW 238. Scale is saying 28.1% BF but I don't think it's precise.

[JT_]

11/20/17

SQ 295
BP 175
DL 305

Squats were solid. Took 2 minute breaks between lifts. Focused on knees out and keeping the bar over mid foot.

BP was interesting. Took around half a second pauses when I touched the chest before pushing the weight up. First time doing that at a work set weight. It increased the difficulty but felt good to do. 175 is moving well but it doesn't feel light. Focused on getting a good arch going and pinching my shoulder blades together.

DL was solid. Double overhand grip. Really focused on setup and staying tight with a big chest, then pushing the floor away. Happy with the progress.

[JT_]

11/22/2017

SQ 305
PR 130
DL 315

Squats moved well. Weight was getting a little forward on me. I need to brace harder and focus on getting my butt back
Press is starting to slow as expected. Form felt good. Doing press 1.0

Deadlift was interesting. Tried the hook grip for the first time on a work set. Felt like I was going to rip my thumbnails out but it felt secure. Need to study up to make sure I'm doing the grip correctly.