Adam's SSNLP Log

[Adam Armstrong]

Saturday December 23, 2017 – Tuesday December 26, 2017

Notes: Ate terrible and didn’t track calories. I didn’t train any (even on Monday as it was a holiday and I could probably use an extra day every now and again). Sleep was good and protein was high.

Wednesday December 27, 2017

Training

• Squats: 175 lbs. (79.38 kg) X 5 X 3
• Press: 85 lbs. (38.56kg) X 5 X 3
• Deadlift: 215 lbs. (102.06kg) X 1 X 5

Notes: First time squatting with a belt. If you look at the video I’m knee sliding and half squatting the first set. I get better as each set passes but it will take some getting used to. The press felt good, starting to get heavy. I also used a belt as I felt it a bit in my back last time. With deadlift I was doing good in my warm ups and rounded my upper back some in my work set. Not sure why.

Video: Just shy of 5 minutes. Everything is time stamped. iMovie cut my head off in the video but you can see most of the lifts, not sure why it did that. I guess I’ll have to learn more.



Nutrition

• Total calories: 2,842
• Protein: 231g
• Carbs: 323g
• Sugar: 68.4g
• Fiber: 53.5g
• Fat: 69.8g
• Saturated fat: 24g

Sleep: 7 hours 31 minutes (4:54 deep sleep)

[Adam Armstrong]

Thursday December 28, 2017

Notes: Pain on the inner hip seems to be on and off but getting better overall. Starting to get a cold.

No Training

Nutrition

• Total calories: 2,322
• Protein: 228g
• Carbs: 242g
• Sugar: 60.3g
• Fiber: 47.5g
• Fat: 57.3g
• Saturated fat: 19.5g

Sleep: 7 hours 07 minutes (4:43 deep sleep)

Friday December 29, 2017

Training

• Squats: 180 lbs. (81.65 kg) X 5 X 3
• Bench Press: 130 lbs. (58.97 kg) X 5 X 3
• Deadlift: 235 lbs. (106.59 kg) X 1 X 5

Notes: Still trying to figure out how to squat with a belt. It is causing me to move around more than I want to. I need to go through all my warmups for the next few workouts with the belt on until it feels like a second skin. Weight felt good on squats. Bench press felt better though someone lost control of their bar behind me and nearly dropped the weight on my foot when they dumped it. He was doing too much and missed the rerack by not locking out his elbows (I can only image what Rip would do to someone doing that in his gym). I feel like deadlifts are much better. I am back up to my previous PR with better form. I'll try to keep the form as I move forward but I will be adding power cleans back in.

Video: Just over of 3 minutes. Everything is time stamped. No Bench as the gym is getting really crowded. I may have to skip some videos until the resolution crowd dies down.


Nutrition

• Total calories: 2,884
• Protein: 230g
• Carbs: 288g
• Sugar: 51.4g
• Fiber: 49.5g
• Fat: 90.8g
• Saturated fat: 22.5g

Sleep: 8 hours 17 minutes (5:02 deep sleep)

[Adam Armstrong]

Saturday December 30, 2017

Notes: The pain on the inner hip is almost gone

No Training

Nutrition

• Total calories: 3,007
• Protein: 182g
• Carbs: 287g
• Sugar: 46.5g
• Fiber: 28.3g
• Fat: 121g
• Saturated fat: 42.9g

Sleep: 8 hours 15 minutes (3:48 deep sleep)

Sunday December 31, 2017

Notes: Going to a party so eating and sleep will suck

No Training aside from snow shoveling

Nutrition

• Total calories: 3,413
• Protein: 183g
• Carbs: 385g
• Sugar: 101g
• Fiber: 24.5g
• Fat: 121g
• Saturated fat: 47.8g

Sleep: 4 hours 25 minutes (3:49 deep sleep)

January 1, 2018

Training

• Squats: 185 lbs. (83.91 kg) X 5 X 3
• Press: 90 lbs. (40.82 kg) X 5 X 3
• Power Clean: 65 lbs. (29.48 kg) X 5 X 3

Notes: Tired but pressing through it. Squats: this is the same weight where I hurt myself really bad in early December. Today I was able to get through it with no pain just attempting to work with the belt. Press is really starting to get heavy. Power cleans are still a mess though it is easier with the bar in the right place. I’m finally getting off the ground in most cases and I only hit myself in the mouth once.

Video: I filmed it but the files got moved and deleted. Oops

Nutrition

• Total calories: 2,886
• Protein: 213g
• Carbs: 293g
• Sugar: 83.8g
• Fiber: 52g
• Fat: 110g
• Saturated fat: 22.8g

Sleep: 7 hours 45 minutes (4:20 deep sleep)

[Adam Armstrong]

January 2, 2018

Notes: Got some sleep, back to the normal schedule. The only new year resolution is to cut out added sugar.

No Training

Nutrition

• Total calories: 2,322
• Protein: 209g
• Carbs: 241g
• Sugar: 73.6g
• Fiber: 30.5g
• Fat: 51.8g
• Saturated fat: 19.3g

Sleep: 7 hours 23 minutes (5:23 deep sleep)

January 3, 2018

Training

• Squats: 190 lbs. (86.18 kg) X 5 X 3
• Bench Press: 135 lbs. (61.24 kg) X 5 X 3
• Deadlift: 245 lbs. (111.13 kg) X 1 X 5

Notes: Squats felt good and I seemed to be getting just below parallel. Bench also felt good, not heavy, but some resistance. Deadlift was done in a new spot as idiots need to curl in the squat racks. I was doing good until I got to the work set and was rounding all over. I also lost my grip a few times. I bought some straps so I won’t be thinking about that next time and will be more focused on my back.

Video: Didn’t film the first set of squats as I was too geared up. Skipped bench as well due to crowding. And I cut my head off in deadlifts. Not the best camera man in the world.


Nutrition

• Total calories: 3,084
• Protein: 270g
• Carbs: 285g
• Sugar: 61.6g
• Fiber: 36.5g
• Fat: 86.8g
• Saturated fat: 31.5g

Sleep: 7 hours 32 minutes (4:56 deep sleep)

[Adam Armstrong]

Thursday, January 4, 2018

Notes: No pain in my hips but my right thumb is very sore. Could be from slipping my grip on deadlift the day before.

No Training

Nutrition

• Total calories: 2,782
• Protein: 221g
• Carbs: 278g
• Sugar: 58.6g
• Fiber: 35.8g
• Fat: 81.3g
• Saturated fat: 24g

Sleep: 7 hours 28 minutes (4:13 deep sleep)

Friday January 5, 2018

Training

• Squats: 195 lbs. (88.45 kg) X 5 X 3
• Press: 95 lbs. (43.09 kg) X 5 X 3
• Power Clean: 75 lbs. (34.02 kg) X 3 X 5
• Chins: Banded (old green Iron Woody 2-in band) X 2 X 5

Notes: Squats felt good. I think I’ve figured the belt out. Presses are starting to get heavy but no grinding yet. Power cleans were better at a higher weight, though I did whack myself in the mouth once. Still need work. I added chins but had to cut it short due to someone not liking where I was doing it. If it is a bar and you can hang from it, it is a chin up bar in my opinion. I feel like the light Power Cleans weren’t giving me enough pulling work. If adding in chins here is wrong (it has been a bit since I read the book) someone speak up.

Video: Around five minutes, everything is time stamped. Didn't film chins.


Nutrition

• Total calories: 3,433
• Protein: 200g
• Carbs: 348g
• Sugar: 49.5g
• Fiber: 17.5g
• Fat: 134g
• Saturated fat: 49.8g

Sleep: 7 hours 41 minutes (4:35 deep sleep)

[Adam Armstrong]

Saturday January 6, 2018

No Training

Nutrition

• Total calories: 2,335
• Protein: 222g
• Carbs: 192g
• Sugar: 54.6g
• Fiber: 40.5g
• Fat: 82.8g
• Saturated fat: 33g

Sleep: 7 hours 26 minutes (4:12 deep sleep)

Sunday January 7, 2018

No Training

Nutrition

• Total calories: 2,068
• Protein: 199g
• Carbs: 181g
• Sugar: 68g
• Fiber: 37.7g
• Fat: 71.6g
• Saturated fat: 21.2g

Sleep: 7 hours 14 minutes (3:51 deep sleep)

Monday January 8, 2018

Training

• Squats: 200 lbs. (90.72 kg) X 5 X 3
• Bench Press: 140 lbs. (63.5 kg) X 5 X 3
• Deadlift: 255 lbs. (115.67 kg) X 1 X 5

Notes: In a strange gym and dealing with a sick little one. Squats felt good though I hit the safeties on the rack a few times. And the belt pinched me a good one leaving a mark. But it felt good to get above 200 lbs on two lifts now. Squats had a few grindy moments. Bench felt good, not heavy yet. I feel like I kept my back much straighter this go round. First time using straps. It kept me from worrying about my grip.

Video: No video due to the strange gym

Nutrition

• Total calories: 2,450
• Protein: 216g
• Carbs: 290g
• Sugar: 95.4g
• Fiber: 41.5g
• Fat: 50.6g
• Saturated fat: 16.3g

Sleep: 7 hours 06 minutes (4:41 deep sleep)

[Adam Armstrong]

A little catching up here

Tuesday January 9, 2018

Notes: Tired from dealing with a sick wee one. Starting to get a bit of a cold myself. The belt left some nasty marks.

No Training

Nutrition

• Total calories: 3,092
• Protein: 237g
• Carbs: 290g
• Sugar: 56.6g
• Fiber: 44.5g
• Fat: 112g
• Saturated fat: 29g

Sleep: 7 hours 17 minutes (4:20 deep sleep)

Wednesday January 10, 2018

Training

• Squats: 205 lbs. (92.99 kg) X 5 X 3
• Press: 100 lbs. (45.36 kg) X 5 X 3
• Power Clean: 85 lbs. (38.56 kg) X 3 X 5
• Chins: BW 210 X 3 X 3

Notes: I kept breaking hips before knees. I feel the pain in my knees now. Squats are starting to get heavy and there is a little grindy action going on. I bumped the safety with the inside of the collar on the last rep and it messed me up some. I hate to move the safeties too far down though. Press felt good and heavy with a little grind to them. I may have to activate my hips more to keep going. It is also good to have another lift over 100 lbs. Power Cleans are a mess still. I need to get a “check up” with a SSC and get that straightened out. I was able to chin my bodyweight for 3 sets of 3 reps.

Video: Around four and a half minutes minutes, everything is time stamped. Didn't film chins.


Nutrition
Battling a cold myself I didn’t track eating for a few days

Sleep: 9 hours 04 minutes (5:19 deep sleep)

[Adam Armstrong]

Thursday January 11, 2018

Notes: sick with a sick kid, not tracking calories

No Training

Sleep: 6 hours 53 minutes (4:06 deep sleep)

Friday January 12, 2018

Training

• Squats: 210 lbs. (95.25 kg) X 5 X 3
• Bench Press: 145 lbs. (65.77 kg) X 5 X 3
• Deadlift: 265 lbs. (120.2 kg) X 1 X 5

Notes: Squats felt pretty good. I’m getting used to the belt finally. I hit good depth with several reps. Not perfect but I’m working on it. Bench press is still good if a bit light. Deadlift was a bit depressing. It was a new PR, for me, and a lot of weight, for me. However, looking at the video I am rounding everywhere. I started this to help with my back. I feel that rounding this much is going to end up hurting me. I’m not going to try to “pull it out” like last time, that just wasted sessions. Instead I’ll drop the weight 40 lbs and focus on keeping my back straight if it kills me.

Video: Just under three minutes, everything is time stamped and no bench press again.


Nutrition
Didn’t log

Sleep: 7 hours 53 minutes (6:13 deep sleep)

Saturday January 13-Monday January 15, 2018

Notes: was mainly sick and didn’t log much. No training other than a bit of snow shoveling and I slept over 13 hours one night. Protein was up even if total calories were a bit lower. Feeling better now and shifting my training to Tuesday/Thursday/Saturday this week.

[teddyd]

Your progress is good. I like it.

Suggestion: don't use straps. The deadlift will build your grip, whcih you need for the - you guessed it - deadlift, for the press, and the bench press (squeezing the bar helps transfer force for the lifts). Learn the hook grip.

The Hook Grip - how to set up with shorter fingers (SS)

Hook Grip for the Deadlift | On the Platform (SS)

The HOOK GRIP (Alan Thrall)

I am weak as piss but I have deadlifted 150 kgs (330 lbs) for 5 with the hook grip and many much stronger people have lifted far more with the hook grip. There is a video out there of someone deadlifting circa 800 lbs with the hook grip.

Using chalk helps with the hook grip too. I have liquid chalk, but I understand a chalk block of chalk ball is better. Some people find their thumbs hurt using the hook grip, and tape can help. I don't use tape but may need to one day.

[Adam Armstrong]

Your progress is good. I like it.

Suggestion: don't use straps. The deadlift will build your grip, whcih you need for the - you guessed it - deadlift, for the press, and the bench press (squeezing the bar helps transfer force for the lifts). Learn the hook grip.

The Hook Grip - how to set up with shorter fingers (SS)

Hook Grip for the Deadlift | On the Platform (SS)

The HOOK GRIP (Alan Thrall)

I am weak as piss but I have deadlifted 150 kgs (330 lbs) for 5 with the hook grip and many much stronger people have lifted far more with the hook grip. There is a video out there of someone deadlifting circa 800 lbs with the hook grip.

Using chalk helps with the hook grip too. I have liquid chalk, but I understand a chalk block of chalk ball is better. Some people find their thumbs hurt using the hook grip, and tape can help. I don't use tape but may need to one day.

Thanks for the kind words and the suggestion, Ted. I was considering hook grip. I have arthritis in my right hand right around my thumb and was a bit worried that it would irritate it. I starting using the straps above 245 lbs as I wanted to focus on my back and keeping it straight without thinking about anything else. I may start playing around with hook grip in the warm ups and start getting used to it for the work sets.