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Thread: John's Log

  1. #1
    Join Date
    Oct 2017
    Posts
    48

    Default John's Log

    • starting strength seminar april 2024
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    Hi all

    I'm a 34 year old, 110kg man and am going to spend the next 6 months getting strong.

    Since May I've cut down from 120kg by eating c250g protein per day plus c1,000kcal from fats and carbs, so I'm definitely not putting any weight back on now. But I do want to maximise strength and muscle gains so am going to aim to keep my weight at just under 110kg.

    In 6 months I have a 3 week holiday in the Scottish highlands during which I won't be able to train, but will reassess my goals for the rest of the year.

    I'll post all my work sets and average macros for the week in this blog.

    Welcome comments

    John

  2. #2
    Join Date
    Oct 2017
    Posts
    48

    Default

    My 6 months targets are to:
    - pull 220kg
    - squat 200kg
    - bench 150kg
    - press 85kg

    Although I'm not going to try a true 1RM until April or May. But good to have an eye on the long term prize

  3. #3
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,681

    Default

    Those are lofty goals. I hope you do well with them.
    What is your height?

  4. #4
    Join Date
    Oct 2017
    Posts
    48

    Default

    Quote Originally Posted by carson View Post
    Those are lofty goals. I hope you do well with them.
    What is your height?
    Thanks very much. Apologies I should have said, I'm bang on 6ft

  5. #5
    Join Date
    Oct 2017
    Posts
    48

    Default First week training

    Monday:

    Squat 50kgx5x3
    Bench 50kgx5x3
    Deadlift 70kgx5

    Wednesday:

    Squat 55kgx5x3
    Press 30kgx5x3
    Deadlift 75kgx5

    Friday:

    Squat 60kgx5x3
    Bench 55kgx5x3
    Deadlift 80kgx5

    This was pretty easy by my standards, but I haven't lifted for a while so wanted to start light so I didn't get to sore. A good first week's lifting.

  6. #6
    Join Date
    Oct 2017
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    I have also been tracking my macros, where I have been less disciplined. I hit 260/300/120 p/c/f this week, which is a lot more than I'd been eating on my diet. Weighed myself today for the first time in a week and I had put on 1.6kg! So now weigh 111.6kg when I was meant to be keeping weight under 110kg.

    In hindsight, as I dieted quite hard to get below 110kg was probably low on water and GI weight which I've put back on quickly. I should have increased my calories more gradually.

    This week I'll be tighter on diet and hit 240/200/80 on p/c/f. So eating more than I'm used to, but not a huge amount more. Hopefully while the beginner gains are easy I'll get back to <110kg. When I have, I'll gradually increase macros each week to maintain weight there.

    And I'll get back into the habit of weighing myself each day.

    This was a silly mistake. I was tired of dieting, and my compliance broke and I ate too much. But nothing that can't be fixed.

  7. #7
    Join Date
    Oct 2017
    Posts
    48

    Default

    Monday 30th October

    Squat 65kgx5x3
    Press 35x5x3
    Deadlift 85x5

  8. #8
    Join Date
    Oct 2017
    Posts
    48

    Default

    Wednesday 1st November:

    Squat 70kgx5x3
    Bench 60kg x5x3
    Deadlift 90kg x5x3

  9. #9
    Join Date
    Oct 2017
    Posts
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    Default

    Friday 3rd November:

    Squat 72.5kgx5x3
    Press 37.5x5x3
    Deadlift 92.5kgx5

  10. #10
    Join Date
    Oct 2017
    Posts
    48

    Default

    starting strength coach development program
    Incredibly busy week. Only made one workout on Wednesday:

    Squat 75kgx5x3
    Bench 65kgx5x3
    Pull 95kgx5x3

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