Novice Log up till now, and the next couple weeks till I stall

[grand666]

I had a bigger base strength due to forcing my low bar position, getting my shoulder to flair up when it got heavy, back off again and repeat over the years. The log below is right after I saw a coach who put me on a high-low bar squat version. Ever since, I followed the program as best I could. Deads were higher at the start here as my shoulder was fine pulling. Although my numbers are pretty high for a Novice, it still shows the progression through LP over the weeks. OHP was very light to get rid of the tendinitis first. Added notes on the weeks where relevant.

Notes on Lifts:
Squats: Reset due to the new high-low version. Bar sits at the bottom of the traps. Thumb under the bar.
Bench: Right wrist kept bending more than the left and threw me off. Bar would dip to one side(higher on one side)
OHP: Shoulder would hurt like a bitch. Took all weight off the bar after seeing Jayson. Did shoulder mobility(still do them), and focused on keeping elbows in and pressing with no pain.
Deadlift: Pretty much didn't reset. The only lift I didn't have issues with. On the log below it starts out pretty heavy but it's been climbing up from 275 in August after I healed after surgery earlier this year.


I'm going to keep adding the weeks' numbers here on the first opening thread so it's all in the same place and easy to follow. Specific notes about the heavy lifts for that day will be posted in threads below leaving out the light stuff.

Stats:

Beginning of Week 1
Male
31yo
6'4
226lbs

Current:
Still Male
31yo
6'4
243lbs

Goals be Dec
Squat 405lbs for a 1RM PR
Deadlift 500lbs for a 1RM PR
Screw bench. Do my best to keep the right wrist from fucking up. Follow LP.
Screw OHP. Do my best also. Follow LP.
Keep doing the shoulder mobility stuff. Get the low bar position with thumbs around the bar. Not a chance in hell to do it the way in the book. Confirmed by coach, I'm a snowflake. yay.


Week 1

Monday	Wednesday	Friday
SQ: 3x5 @ 195	SQ: 3x5 @ 205	SQ: 3x5 @ 215
B: 3x5 @ 200	OHP: 3x5 @ Bar	B: 3x5 @ 205
DL: 1x5 @ 345	DL: 1x5 @ 350	DL: 1x5 @ 355

Week 2 Out of town for work. Only worked out Monday.

Monday	Wednesday	Friday
SQ: 3x5 @ 225	Out of town	Out of town
B: 3x5 @ 210	Out of town	Out of town
DL: 1x5 @ 360	Out of town	Out of town

Week 3 Started deadlifting every other workout. I can't do PC so I chose to do chins with weight, then bw and alternate.

Monday	Wednesday	Friday
SQ: 3x5 @ 225	SQ: 3x5 @ 235	SQ: 3x5 @ 245 (Belt)
B: 3x5 @ 210; OHP: 3x10 @ Bar	OHP: 3x10 @ Bar	B: 3x5 @ 215
DL: 1x5 @ 360	Chins 8,7,3	DL: 1x5 @ 365

Week 4

Monday	Wednesday	Friday
SQ: 3x5 @ 255	SQ: 3x5 @ 260	SQ: 3x5 @ 265
B: 3x5 @ 220	OHP: 3x5 @ 55	B: 3x5 @ 225
Chins(35) 3,2,2	DL: 1x5 @ 370	Chins(BW) 7,7,7

Week 5

Monday	Wednesday	Friday
SQ: 3x5 @ 270	SQ: 3x5 @ 275	SQ: 3x5 @ 280
OHP: 3x9 @ 55	B: 3x5 @ 230	OHP: 3x8 @ 65
DL: 1x5 @ 375	Chins(35) 3,3,2	DL: 1x5 @ 380

Week 6 Sick Week. Squeezed out some workouts at the end on Thursday and Friday

Monday	Thursday	Friday
sick	sick	SQ: 3x5 @ 280
sick	B: 3x5 @ 235	OHP: 3x8 @ 65
sick	Chins(BW) 8,7,5	DL: 1x5 @ 380

*** Starting a light day in the middle of the week. ***

Week 7 Bench fucked up due to my right wrist causing the bar to dip. It was bent more. Contacted coach for a session.

Monday	Wednesday	Friday
SQ: 3x5 @ 285	SQ: 3x5 @ 230	SQ: 3x5 @ 290
B: 1x5 @ 240; 2x5 @ 225	OHP: 3x7 @ 75	B: 3x5 @ 205 **
Chins(BW) 9,6,5	DL: 1x5 @ 385	Chins(35) 3,3,3

Week 8

Monday	Wednesday	Friday
SQ: 3x5 @ 295	SQ: 3x5 @ 235	SQ: 3x5 @ 300
OHP: 3x6 @ 85	B: 3x5 @ 205	OHP: 3x5 @ 95
DL: 1x5 @ 390	Chins(35) 3,3,3	DL: 1x5 @ 395

Week 9 Coaching session on Monday. Got new cues for right wrist.

Monday(at coach)	Wednesday	Friday
SQ: 3x5 @ 305	SQ: 2x5 @ 240	SQ: 3x5 @ 310
B: 3x5 @ 215	OHP: 3x5 @ 100	B: 3x5 @ 220
DL: 1x5 @ 400	Chins(BW) 10,7,6	DL: 1x5 @ 405

Week 10 Right hand fucked up again on bench. Got pissed off and reset down to lighter weight to focus on the form and cues the coach gave me.

Monday	Wednesday	Friday
SQ: 3x5 @ 315	SQ: 3x5 @ 245	SQ: 3x5 @ 320
OHP: 3x6 @ 105	B: 3x5 @ 225*GRIP AGAIN*	OHP: 3x5 @ 110
Chins(35) 4,4,4	DL: 1x5 @ 410	Chins(BW) 10,7,7

Week 11 Bench is down to 195 again. Really trying to focus on my right wrist not bending, and correcting it after each rep. sucks.

Monday	Wednesday	Friday
SQ: 3x5 @ 325	SQ: 2x5 @ 250	SQ: 3x5 @ 330
B: 3x5 @ 195	OHP: 3x5 @ 115	B: 3x5 @ 200
DL: 1x5 @ 415	Chins(35) 5,5,5	DL: 1x5 @ 420

Week 12 The Friday workout wrecked me. I can't squat 3x5 anymore. Almost didn't make the last set. Wanted to bail but buddy kept yelling "it's moving". Next week going to start implementing the first method of squeezing out the numbers.

Monday	Wednesday	Friday
SQ: 3x5 @ 335	SQ: 3x5 @ 255	SQ: 3x5 @ 340
OHP: 3x6 @ 125	B: 3x5 @ 205	OHP: 3x5 @ 125
Chins(BW) 10,8,8	DL: 2x3 @ 425	Chins(35) 5,4,3 LOL

Asked advice on deadlifts and how i can't do them on heavy squat days. It was suggested I deadlift on Wednesdays first, then light squats last. Implementing top set of 5, then back-off sets at 5% reduction on squats. Chins on Monday. Row on Friday.

Here's the thread about my programming.

Week 13 - Week of October 3rd, 2017

Monday	Wednesday	Friday
SQ: 1x5 @ 345; 2x5 @ 325	DL: 1x5 @ 430; 1x5 @ 385	SQ: 1x5 @ TBD; 2x5 @ TBD
B: 3x5 @ 210	OHP: 3x5 @ 130	B: 3x5 @ TBD
Chins(BW) 10,9,8	SQ: 3x5 @ 260	Row: 3x8 @ TBD

[carson]

Welcome.

[grand666]

Thanks carson.

Added the programming thread where it was suggested I change the programming slightly. I'm hoping for another 6 or so weeks of continuous progress.

[grand666]

Notes on my heavy day yesterday:

My thumbs really start to fucking hurt on reps 4 and 5 on Deads. I attempted to put straps on before rep 5 but couldn't get the left side on quick enough. Got pissed off and just left it, pulled the 5th rep anyway. Rep 4 made me shake a bit.

Deads: 1x5 @ 430; 2x5 @ 385
OHP: 3x5 @ 130

Other lifts were fine. Light squat day.

[grand666]

Apparently I can't edit my original post. Sucks because I want all my weeks' to be in one place.

Week 13

Monday	Wednesday	Friday
SQ: 1x5 @ 345 ; 2x5 @ 325	DL: 1x5 @ 430; 1x5 @ 385	SQ: 1x5 @ 350; 2x5 @ 330
B: 3x5 @ 210	OHP: 3x5 @ 130	B: 3x5 @ 215
Chins: 10, 9, 8	SQ(light): 3x5 @ 260	Rows: 3x8 @ 155

Week 14

Squats on Monday were heavy as fuck. I almost didn't make the top set. The two back offs were just as equally shit.

UPDATE Wednesday:

Failed on the 5th rep. Pulled the bar about 2inches and had no gas in the tank. I"m not sure if it's coz I didn't sleep well or eat well this week. Not sure if it can interfere this severely. '

UPDATE Friday:
Rep 4 on squats felt like it paused forever andy training partner yelled it was still moving. Couldn't get the 5th rep. This shit is heavy.

Monday	Wednesday	Friday
SQ: 1x5 @ 355lbs ; 2x5 @ 335lbs	DL: 1x4 @ 435lbs; 1x5 @ 390lbs	SQ: 1x4 @ 360lbs; 2x5 @ 340lbs
OHP: 3x5 @ 135lbs	B: 3x5 @ 220lbs	OHP: 3x5 @ 137.5lbs
Chins: 10, 8, 8	SQ(light): 2x5 @ 265lbs	Rows: 3x5 @ 185lbs

[grand666]

I registered for the seminar at Wichita Falls Dec 8 - 10th. Found out you don't do PRs at seminars, there goes my plans to set my PRs that weekend.

Dec 29th it is still.

[grand666]

Week 15
Monday Notes

Squats were brutal. On the 4th rep I thought the bar stopped, it didn't. Didn't get rep 5 again. I"ll just keep doing 4 reps until I need to do triples.

Bench sucked again. My left wrist is more straight than the right. This causes the bar to "dip" to one side. Still working on the damn thing.

Chins, this week sucks.

Wednesday notes:

Deadlifts. Fuck. I got 5 reps but on the 5th one it felt like my back was rounding like a cat stretching in the morning. I didn't video it, only the back-off set, stupid I know. Training partner looked and said my lower back looks like it's rounding a tad. I video taped the back-off set and can't tell if it's in extension properly or not. It looks tight, but comes out slightly as I pull. Back was stiff as shit yesterday.

OHP was alright. It feels heavy. I got gassed really quick. This week I've been oncall for work so got woken up quite a bit. Not sure if it's affecting my workouts this week, maybe.

I did 260lbs on the squat again. I was gassed after the first two lifts. 260lbs felt heavy as hell.

Monday	Wednesday	Friday
SQ: 1x4 @ 365lbs ; 2x5 @ 345lbs	DL: 1x5 @ 440lbs; 1x5 @ 395lbs	SQ: 1x3 @ 370lbs; 2x3 @ 350lbs
B: 3x5 @ 230lbs	OHP: 3x5 @ 140lbs	B: 3x5 @ 235lbs
Chins: 10, 8, 6 LOL	SQ(light): 2x5 @ 260lbs	Rows: 3x5 @ 195lbs

[grand666]

After my thread to reach a 500lbs deadlift by Dec 29, I asked Brodie to help me with programming. This week, Week 16, was the first week on this program and was a slight deload week. Sadly I fucked up my right side rib cage during the heavy pulls on Wednesday.


Week 16 - First week of taper program.
Deload Week

Monday	Wednesday	Friday
Squat: 330 x 3; 345 x 3; 355 x 3	DL: 400 x 3; 415 x 3; 430 x 3	Bench: 220 x 3; 230 x 3; 240 x 3
Pause DL: 280 x 3; 295 x 3; 310 x 3	OHP: 3x5 @ 142.5	Rows: 3 x 5 @ 195
	Pause Squat: 255 x 3; 275 x 3; 290 x 3

[grand666]

Last week on Wednesday, my right side ribcage hurt real bad during the Deadlifts especially the last ramp set. Hoping my icing at night is gong to help it heal.Not sure what I did during the deload week to fuck it up. Maybe the belt was on wrong. With the pain I also didn't focus hard on myform and Brodie noticed some flexion on my low-back during the 2nd and 3rd ramp sets.

Week 17

Monday	Wednesday	Friday
Squat: 325 x 4; 340 x 4; 355 x 4 Backoff: 325 x 4	DL: 390 x 4; 415 x 4; 430 x 4 No Backoff. Side hurt too much	Bench: 210 x 4; 225 x 4; 240 x 4 Backoff: 220 x 4
Deficit DL: 275 x 6; 300 x 6; 325 x 6	OHP: 3x5 @ 145	Chins: 8, 6, 5
	No Tempo squats. Couldn't squat with my right side hurting so much.

[grand666]

Have some back rounding problems. Saw SSC Jayson this week. 500lbs goal is out for 2017. Might have to shoot for 450lbs instead, my back is not adapted yet for this heavy weight it seems.

Week 18

Monday	Wednesday (Session with SSC Jayson)	Friday
Squat: 325x4; 345x4; 360x4 Backoff: 325x2x4 (SxR)	Deads: 390x4; 415x4; 390x4	Bench: 210x4; 230x4; 245x4 Backoff: 225x4
Pause DL: 275x6; 300x6; 315x6 Notes: On Pause DL, back rounded a little on 2nd and 3rd set	OHP: 145x3x5	Rows: 200x3x5
	Pause Squat: 225x6; 255x6; 275x6