Kyler's Training Log

[Toth]

Hello Everyone

I am running a linear progression again after a few years of unfocused training and letting life get in the way. I had previously ran the SSLP back in 2013. Over the last few years I have been doing the big four lifts but have been mostly stagnant in progress. Started running a linear progression again in mid august, below are my starting and my current numbers:

Low Bar Squats: 275x5x3 ->340x5x3
Deadlift: 315x5 ->365x5
Bench Press: 185x5 ->210x5
Overhead Press: 135x5x3 ->155x5
Weight: 196-198 lbs? -> 203 lbs
Waist: ?-> 37"
Height: 5'10"
Age: 32

I work shift work as a firefighter on an eight day rotation; 2 days, 2 nights then 4 days off. I work a second job as a roofer typically two days out of the eight day rotation. I am married with a six year old and three year old.

I have more or less settled into the following routine, I have found splitting up some of the workouts makes them easier to fit in due to time constraints:

First day shift: bench 3x5, press 3x8, chins
Second day shift: squats 3x5, deadlift 1x5
First night: rest day
Second night: press 3x5, squats 3x5 (may move to lighter squats soon), rows 3x5
First day off: rest day
Second day off: bench 3x5, press 3x8, chins
Third day off: squats 3x5, deadlift 1x5
Fourth day off: rest day

Next week would commence with press 3x5 and bench 3x8 on the first day shift and alternating thereafter. I have been making slow progress micro loading the press and bench press with drop sets, so I am seeing if a bit of extra volume helps with the 3.8's. If I stall out some more I will make the shift to sets of three on the press and bench press.

I have not included power cleans because in the past I have noticed a correlation with sore knees and have substituted rows instead. I also need to clean up some form issue on the squat and deadlift but I think I can do it without a reset.

I think I have another 4-6 weeks before I run out my novice gains and need to move to intermediate programming where it should be a fairly easy shift to a four day split Texas method with a light day in the middle.

In the short term my goals are to get as much as I can out of the linear progression. I have no issues with gaining weight in the short term to facilitate this, but down the road would like to get as strong as I can in the 200-210 lb range as many of the activities I enjoy have gravity as a factor.
In the end I want to build good training habits that I can keep up no matter what is going on in my life and that's one of the reasons I am starting a log here.

[Toth]

Had too many calls yesterday so missed the workout. Did it this morning instead.

Morning Workout
Bench Press - 212.5x4, 205x4x2, 205x3
Did a fourth set to hit 15 total reps even with the missed reps.
Press - 115x8x2

Afternoon Workout
Squats - 345x5x3
Deadlift - 370x1/F2 335x4/F5

Workout felt tough today and deadlifts did not go well at all. Every set done today felt like it was RPE 10. The 335 lb set that I did felt harder than the last sessions 365x5 did three days ago. On the plus side my arms were less sore after squats than they have been in the past.

[Toth]

Was feeling beat down so did a lighter weight. Also had a roof to do after the workout so this factored in a bit.

Oct 22
Press
145x5x3
Chins
BWx5x5

Oct 23
Squats
315x5x3
DL
345x5

[Toth]

Decided to sign up with online coaching. Looking forward to having some experienced input with my training. Cody Miller is going to be working with me. Going to start with running out the LP.

Oct 25
Introductory workout. Worked up to a moderate set of five in each of the lifts.
Squats
315x5@7
Press
140x5@8
Bench
190x5@7.5
Deadlift
335x5@8
Looks like I will be running the LP from this point while tweaking form.

Oct 28
Got interrupted by a couple calls this workout but got it done.
Press
140x5x3
Squats
315x5x3
Deadlift
340x5

[Toth]

Oct 31
Squats - 320x5x3
Bench Press - 190x5x3
Deadlift - 345x5

Nov 2
Squats - 325x5x3
Press - 145x5x3
Deadlift - 350x5
Weight - 205

Nov 5
Bench Press - 195x5x3
Had a super busy night shift so had to do squats and deadlifts the next morning.

Nov6
Squats - 330x5x3
Deadlift - 355x5

Nov 8
Squats - 335x5x3
Press - 147.5x5x3
Deadlift - 360x5

Nov 10
Squats - 340x5x3
Bench Press - 197.5x5x3
Deadlift - 365x5
Weight - 206

Getting back into PR territory again and feeling good about the form. Getting feedback from a SSC after each workout has been huge.

[Toth]

Nov 12
Squat - 345x5x3
Press - 150x5,x4,x4,x2
Deadlift - 370x5 PR set of 5

Nov 15
Squat - 350x5x3 Matches previous all time PR single
Bench - 200x5x3
Deadlift - 375x5
Squats felt really good.

Nov 17
Squat - 355x5x3
Press - 152.5x5x3
Deadlift - 380x5
Squats felt really good again, press felt much better after failing last press workout.

Nov 19
Squats - 360x5x2, 360x4
Bench - 202.5x5x3
Deadlift - 385x5
Squats did not feel good this day. Failed the last rep on the last set. Bench was solid. Surprisingly deadlifts felt great and had great bar speed, but had a 1.5 hr break after squats as I was lifting at the hall.

Average weight over the previous week - 205.6 lb