✓ Member
Thursday January 25, 2018
No Training
Notes: My knees are killing me.
Nutrition
- Total calories: 3,204
- Protein: 201g
- Carbs: 377g
- Sugar: 53.6g
- Fiber: 40.8g
- Fat: 54.9g
- Saturated fat: 20.6g
Sleep: 7 hours 35 minutes (4:35 deep sleep)
Friday January 26, 2018
Training
- Squats: 215 lbs. (97.52 kg) X 3 X 1
- Bench Press: 160 lbs. (72.58 kg) X 5 X 3
- Deadlift: 265 lbs. (120.2 kg) X 1 X 5
Notes: I decided to drop the weight on squats hoping that I could work on form. I've been having pain and fatigue in my legs from the knees up all week. I dropped it to 215 lbs. and was able to get three reps on one set with tears running down my face. Not sure what is happening but even with an empty bar it just felt like my legs couldn't do it. I used Pioneer's 24" wrist straps on bench for the first time. It felt more difficult not being able to move my wrists but the weight moved just fine. I was able to re-hit my old PR with a straight back on deadlift. Using straps on the work set but just chalk in the warm up and hook grip in the lower weight warm up. Ate a pint of ice cream to make my knees feel better. Even with the squat trouble my other lifts are going up.
Video: Just over 1 minute, everything is time stamped. Only three reps on squats and a better 265 lbs. deadlift. I couldn't film bench.
Nutrition
- Total calories: 3,995
- Protein: 223g
- Carbs: 463g
- Sugar: 174g
- Fiber: 41.3g
- Fat: 142g
- Saturated fat: 64.1g
Sleep: 8 hours 07 minutes (3:56 deep sleep)
✓ Member
Thanks for the kind words.Originally Posted by JT_
The bar is beneath the spine of the scapula. I set it on the spine and let it roll under before picking it up. I requested a form check from the coaches with any advice they have on the fatigue issue as well. I think you are correct and it is largely form related. As soon as I get it figured out I think I'll be able to squeeze 20-30 more pounds out of this LP.
✓ Member
Saturday January 27, 2018
No Training
Notes: Lots of knee pain
Stats
- Body weight: 215
- Waist measurement: 41”
Nutrition
- Total calories: 2,317
- Protein: 239g
- Carbs: 283g
- Sugar: 105g
- Fiber: 48.9g
- Fat: 83.4g
- Saturated fat: 53.9g
Sleep: 7 hours 56 minutes (5:15 deep sleep)
Sunday January 28, 2018
No Training
Notes: More knee pain, but all the sleeping and eating more has made the fatigue in my thighs fade.
Nutrition
- Total calories: 2,683
- Protein: 209g
- Carbs: 227g
- Sugar: 44.6g
- Fiber: 17.5g
- Fat: 108g
- Saturated fat: 40.3g
Sleep: 7 hours 10 minutes (5:03 deep sleep)
Monday January 29, 2018
Training
- Squats: 215 lbs. (97.52 kg) X 5 X 3
- Press: 110 lbs., 95 lbs. (49.9 kg, 43.09 kg) X 4, 5, 6 X 3
- Power Clean: 95 lbs. (43.09 kg) X 3 X 5
- Chins: BW 215 X 4,3,3 X 3
Notes: I dropped the weight on squats in an attempt to fix some form issues. I think they looked better but they were all high and my knees are still coming forward. The pain was way down as well as the fatigue. I moved my grip out a bit to keep the bar from rolling up like it was in the last few workouts. I failed 110 pounds on press again and dropped it to 95 lbs. for the rest of the reps (I had to get to work on time, I couldn’t just keep adding sets). Will need to reset and try again. The power cleans still feel good but look bad. Chins are about the same in difficulty, though I may drop them from PC day as I feel I’m getting more pulling work on them.
Side note: I received some wonderful feedback from Steve Hill, SSC, after this workout and integrated in some suggestions in the next workout. When I say some, I attempted all but didn’t quite make it.
Video: roughly six minutes with everything time stamped. If you watch closely you may see me hit myself in the face trying to rack the bar on one of the Power Cleans reps.
Nutrition
- Total calories: 2,694
- Protein: 232g
- Carbs: 301g
- Sugar: 65.3g
- Fiber: 46.5g
- Fat: 68.3g
- Saturated fat: 22.3g
Sleep: 7 hours 25 minutes (3:52 deep sleep)
✓ Member
Tuesday January 30, 2018
No Training
Notes: Knee pain is getting better
Nutrition
- Total calories: 2,906
- Protein: 219g
- Carbs: 329g
- Sugar: 53.6g
- Fiber: 35.7g
- Fat: 91.5g
- Saturated fat: 43g
Sleep: 7 hours 12 minutes (4:26 deep sleep)
Wednesday January 31, 2018
Training
- Squats: 205 lbs. (92.99 kg) X 5 X 3
- Bench Press: 165 lbs. (74.84 kg) X 5 X 3
- Deadlift: 275 lbs. (124.74 kg) X 5 X 1
Notes: I lowered the weight on squats once again to try to fix form. I’m going to depth but still traveling forward in the hole. I’ll be seeing my SSC Friday and hope to get this fixed. Bench Press is still trucking right along. I hit a new PR with deadlifts but looking at the video there is some back rounding. I will redo the weight and try to get the form down. About 7 hours later I started suffering from some terrible lower back pain. It could be completely unrelated as I have suffered from low back pain for 20 years. Either way, if the form is bad it shouldn’t really count. I also need to start paring back my diet. The aim is to stop gaining weight altogether and then maintain/start to slowly lose some weight. I’m at 41” on my waist and want to get that back down to 38” or so in the next few months.
Video: Just under 4 minutes with everything time stamped.
Nutrition
- Total calories: 2,926
- Protein: 259g
- Carbs: 429g
- Sugar: 147g
- Fiber: 60.2g
- Fat: 68.5g
- Saturated fat: 27.5g
Sleep: 7 hours 05 minutes (3:52 deep sleep)
✓ Member
Thursday February 01, 2018
No Training
Notes: Dealing with low back pain and knee pain now. And there is some pain from one of my hernia repairs from years ago. I'm falling apart.
Nutrition
- Total calories: 2,817
- Protein: 208g
- Carbs: 327g
- Sugar: 71.3g
- Fiber: 53.5g
- Fat: 44.8g
- Saturated fat: 15g
Sleep: 7 hours 27 minutes (3:57 deep sleep)
Friday February 02, 2018
Training
- Squats: 205 lbs. (92.99 kg) X 5 X 3
- Press: 100 lbs. (45.36 kg) X 5 X 3
- Power Clean: 105 lbs. (47.63 kg) X 3 X 5
- Chins: BW 215 X 4,3,3 X 3
Notes: All lifts are over 100 lbs. I'm holding the squats still trying to stop knee slide. It seems to be an issue even in warm up sets. Will try TUBOW and maybe drop the weight some more Monday until I can get this right. I reset by press and am working back up. I will begin micro-loading with the next workout. Working on Press 2.0 but can't quite get it. The power cleans are still coming though I had a few bad reps. And Chins are holding steady.
Side note: My SSC had to cancel due to a family emergency so it will be a couple of weeks before I can see him. Not his fault at all, so I'll have to keep rereading and watching videos trying to fix things myself in the meantime. Who knows, it could force me to finally figure it out on my own. The goal for next week will be to lower my calories to 2,600-2,700 while holding my protein and work on form. I may have to lower my deadlift weight as I hurt my back (rounding) doing 275 lbs. this week.
Video: roughly five minutes with everything time stamped.
Nutrition
- Total calories: 3,148
- Protein: 213g
- Carbs: 389g
- Sugar: 75.1g
- Fiber: 59g
- Fat: 91.4g
- Saturated fat: 33.1g
Sleep: 7 hours 55 minutes (5:10 deep sleep)
✓ Member
Saturday February 03, 2018
No Training
Nutrition
- Total calories: 2,458
- Protein: 197g
- Carbs: 246g
- Sugar: 55.3g
- Fiber: 45.5g
- Fat: 79.8g
- Saturated fat: 32.5g
Sleep: 7 hours 57 minutes (5:10 deep sleep)
Sunday February 04, 2018
No Training
Nutrition
- Total calories: 3,151
- Protein: 182g
- Carbs: 324g
- Sugar: 41.1g
- Fiber: 29g
- Fat: 127g
- Saturated fat: 54.8g
Sleep: 7 hours 29 minutes (5:08 deep sleep)
Monday February 05, 2018
Training
- Squats: 185 lbs. (83.91 kg) X 5 X 3
- Bench Press: 170 lbs. (77.11 kg) X 5 X 3
- Deadlift: 255 lbs. (115.67 kg) X 5 X 1
Notes: I lowered the weight on squats once again to try to fix form. Didn’t quite get there. Luckily I’ll be able to see my SSC tomorrow. The bench still feels good even if it is causing a little wrist issue on the left side. The wraps keep me from moving my wrists as much but man are they awkward to grab things with. Deadlift was done with a straighter back and no pain. I may have to just add five pounds from here and keep focusing on the back and stop worrying about the weight so much.
Video: Just under 4 minutes with everything time stamped.
Nutrition
- Total calories: 2,471
- Protein: 231g
- Carbs: 259g
- Sugar: 106g
- Fiber: 40.5g
- Fat: 62.3g
- Saturated fat: 19g
Sleep: 7 hours 06 minutes (5:22 deep sleep)
✓ Member
Tuesday February 06, 2018
Training
- Squats: 135 lbs. (61.24 kg) X 5 X 2
- Press: 65 lbs. (29.48 kg) X 5 X 3
- Power Clean: 85 lbs. (38.56 kg) X 3 X 3
Notes: Walter Palmer, SSC, was able to squeeze me in after all. After a few minutes of trying to get come cues into the large hunk of marble I call my head, he was able to figure out one that works, keeping me from sliding forward in the bottom. And several notes on how to take this back and practice on my own (it is about 3 hours of driving to see Walter and he is the closest to me). While we were there, he gave me several tips on getting my lower back into extension on deadlifts/power cleans. He took my power clean from a sloppy crooked mess and got it going straight up and down. And he fixed my form on the Press, which I hope will allow me to squeeze a little more life out of it before switching to an advanced novice for it. The lifts will be a bit lighter for the next few training sessions as I work on getting the form down and maintaining it.
Side note: Again, if you are in the Lexington area (or outside as I am only 10 minutes from Cincinnati), I highly recommend Walter Palmer. He is patient, knows his stuff, and can take a dummy like me, who instinctively does the wrong thing, and get me on the right path.
Video: No video today.
Nutrition
- Total calories: 2,268
- Protein: 195g
- Carbs: 225g
- Sugar: 55.5g
- Fiber: 31.5g
- Fat: 66.3g
- Saturated fat: 24.5g
Sleep: 7 hours 00 minutes (2:43 deep sleep)
Wednesday February 07, 2018
No Training, will move training to Friday as I hit some volume yesterday.
Nutrition
- Total calories: 2,301
- Protein: 223g
- Carbs: 225g
- Sugar: 55.4g
- Fiber: 45.5g
- Fat: 61.9g
- Saturated fat: 21.6g
Sleep: 7 hours 22 minutes (5:28 deep sleep)
✓ Member
Thursday February 08, 2018
No Training
Nutrition
- Total calories: 2,334
- Protein: 223g
- Carbs: 243g
- Sugar: 60.4g
- Fiber: 34.5g
- Fat: 51.8g
- Saturated fat: 18g
Sleep: 7 hours 34 minutes (5:09 deep sleep)
Friday February 09, 2018
Training
- Squats: 165 lbs. (74.84 kg) X 5 X 3
- Bench Press: 175 lbs. (79.38 kg) X 5 X 3
- Deadlift: 265 lbs. (120.2 kg) X 5 X 1
Notes: I finally got that knee slide fixed. I need to break at the knees a bit earlier but the bar seems to be moving in a straight line (the third set in the video shows this best). The bench is over the squat in weight, today anyway. I widen my grip slightly as I felt my wrist turning in some on one side. With deadlift, the first two reps felt and looked really good. Something went weird on the third rep and the last two looked like a Halloween cat. I'm going to drop the weight a bit and then do 5 pound jumps focusing on my back. My guess is my hips are much stronger than my back, making the weight come off the ground easy but my back gets tired/weak early and rounds. I babied my back for years and it is probably off balanced. Instead of resetting over and over like I've been doing I'll just go slow and steady letting it slowly get stronger.
Video: Just over 4 minutes with everything time stamped.
Nutrition
- Total calories: 2,753
- Protein: 186g
- Carbs: 421g
- Sugar: 41.3g
- Fiber: 29.3g
- Fat: 101g
- Saturated fat: 50.8g
Sleep: 7 hours 29 minutes (5:19 deep sleep)
✓ Member
Saturday February 10, 2018
No Training
Nutrition
- Total calories: 2,363
- Protein: 203g
- Carbs: 145g
- Sugar: 29.6g
- Fiber: 14g
- Fat: 100g
- Saturated fat: 36g
Sleep: 7 hours 14 minutes (4:07 deep sleep)
Sunday February 11, 2018
No Training
Nutrition
- Total calories: 2,427
- Protein: 186g
- Carbs: 214g
- Sugar: 38.5g
- Fiber: 22.5g
- Fat: 93.2g
- Saturated fat: 35.3g
Sleep: 7 hours 29 minutes (4:44 deep sleep)
Monday February 12, 2018
Training
- Squats: 175 lbs. (79.38 kg) X 5 X 3
- Press: 85 lbs. (38.56 kg) X 5 X 3
- Power Cleans: 85 lbs. (38.56 kg) X 3 X 5
- Chins: BW (217 lbs.) 5,4,4 X 3
Notes: Knee slide is still fixed though I need to get them out a little bit farther at the start and I need to watch depth. The press was lighter and felt better getting my hands and elbows in the right spot. Looks like I need to do a better job getting under the bar. Cleans were a lot better feeling. I need to get my elbows up quicker but the bar is moving a bit straighter. Chins are still coming along.
Video: Just over 5 minutes with everything time stamped. Didn’t film chins.
Nutrition
- Total calories: 3,229
- Protein: 214g
- Carbs: 387g
- Sugar: 173g
- Fiber: 35.8g
- Fat: 89.7g
- Saturated fat: 15.6g
Sleep: 7 hours 26 minutes (5:14 deep sleep)
✓ Member
Tuesday February 13, 2018
No Training
Nutrition
- Total calories: 2,353
- Protein: 227g
- Carbs: 218g
- Sugar: 52g
- Fiber: 32.5g
- Fat: 60.5g
- Saturated fat: 18.9g
Sleep: 7 hours 26 minutes (4:09 deep sleep)
Wednesday February 14, 2018
Training
- Squats: 185 lbs. (83.91 kg) X 5 X 3
- Bench Press: 180 lbs. (81.65 kg) X 5 X 3
- Deadlifts: 235 lbs. (106.59 kg) X 5 X 1
Notes: The squats are building back up with no knee slide. For bench press, I flipped my wraps the other way giving my wrist more support on the extension side. I also wore a belt for the first time. I will probably need to get a spot in the future as the weight is finally getting heavy. For deadlifts I was able to keep my back straight and use double overhand with no straps. I will be switching next week to a Monday/Friday deadlift schedule to keep enough pulling and build back at 5 pound jumps. Not much sleep as a 4-year-old jumped on my head and hour earlier than I normally get up.
Video: Just under 4 minutes with everything time stamped.
Nutrition
- Total calories: 3,011
- Protein: 217g
- Carbs: 311g
- Sugar: 84.2g
- Fiber: 22g
- Fat: 123g
- Saturated fat: 52.1g
Sleep: 6 hours 36 minutes (4:06 deep sleep)
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