Resolution 2019 - Get Stronger

[Adam Levine]

I've been on this board awhile but haven't started a successful LP yet. Starting now.

My previous logs are (in chronological order):
Want to quit feeling like crap and improve diabetes...
10-week pre-NLP plan (A.K.A. watch me do everything wrong!)
8-week surgery recovery log (no lifting)

I'm also logging on Instagram at:
Adam Levine on Instagram: “Joining the navalgazing social media generation to track my new years resolution - getting stronger through barbell training. Progress…”

I've set arbitrary strength goals for the year. These goals are:
1) Take Press from 65x5 to 135x5 (One big plate)
2) Take Bench from 135x5 to 200x5 (Nice even number...)
3) Take Squat from 115x5 to 275x5 (45+35+25+10, a nice-looking bar)
4) Take Deadlift from 185x5 to 325x5 (Since my gym only has 320lb)
5) Take Chins from 176.8x5 to 245x5 (including bodyweight, 245 is my original weight before weight loss)
6) Open the big pickle jar unassisted
7) Carry my wife up one flight of stairs
8) Strength train 150 times during the year
9) Keep body fat percentage under 25%

Starting Body Stats:
Age: 47
Height: 5'9.7"
Weight: 174.5lb
Neck: 15.25"
Waist: 34"
Body Fat (by Navy Calculator): 17.1%
LBM (by Navy Calculator): 145lb
Average morning/fasting blood sugar:96

My first two workouts are already done.

Workout #1:
Was with Coach Schudt, who went over the four main lifts and set my starting weights. I didn't log the warmup sets.
Workout1.jpg

Workout #2:
First workout on my own. Video of last workset for each lift is on Instagram.
Workout2.jpg

I'm also using this chart to track progress against goal. The basic idea is to stay over the goal line for the lifts, and near the goal line for bodyweight.
Workout2chart.jpg

I'm mostly working out on my own at a boxing gym that doesn't have coaches that can help me, but I do intend to visit an SSC occasionally - maybe once every couple months. I have chosen not to go with online coaching - I guess I'm just old school.

-->Adam

[Adam Levine]

Workout #3 of 150:

- Ran out of time and couldn't do chins. No major loss there.
- Tried hook grip. Felt insecure and thumb kept slipping. Will try again next workout.

IMG_20181227_080145[1].jpg

Adam Levine on Instagram: “Workout #3 of 150. Ran out of time and couldn't do chins, and my press technique is horrid. Achievements unlocked: Tied pre-surgery squat…”

[Sean McAnally]

Following your progress with interest! Added you on IG as well.

We're starting in a similar place with the lifts, though I'm coming to NLP with deadlift experience (290x5), otherwise my training was with kettlebells.

I am also thinking 135 for press, 200 for bench, and 275-300 for squat. I'd also like to bag a 2x/bodyweight deadlift this year.

[Karelipoeg]

- Ran out of time and couldn't do chins. No major loss there.
- Tried hook grip. Felt insecure and thumb kept slipping. Will try again next workout.

Good to see you starting with LP!
I use hook grip too on all Deadlifts (both, warm-up and working sets) and on Power Clean too. Hook grip is great. If you implement it from the very beginning all the time, you should not have any thumb problems. I didn't at 341 lbs Deadlifts. But you have to get chalk. It costs almost nothing and your grip will be much stronger.

[Adam Levine]

Following your progress with interest! Added you on IG as well.

We're starting in a similar place with the lifts, though I'm coming to NLP with deadlift experience (290x5), otherwise my training was with kettlebells.

I am also thinking 135 for press, 200 for bench, and 275-300 for squat. I'd also like to bag a 2x/bodyweight deadlift this year.

Good to see you starting with LP!
I use hook grip too on all Deadlifts (both, warm-up and working sets) and on Power Clean too. Hook grip is great. If you implement it from the very beginning all the time, you should not have any thumb problems. I didn't at 341 lbs Deadlifts. But you have to get chalk. It costs almost nothing and your grip will be much stronger.

Thank you, and yes, I tried to do it without chalk. I bought some of this clear chalk in a bottle, but forgot to bring it to the gym that day.

My thumb was definately trying to slip out of my fingers at 205, and probably will do so at 215 (my next workout) unless I fix it. I want to avoid switch grip if I can - the dissymetry of it just seems like a bad idea... I might go to straps first.

-->Adam

[Adam Levine]

Workout 4 of 150:

- Workout 100% to-plan.
- First time weighted chins. Was only planning on about a pound, but had a stomach bug Thursday and was unusually light for the workout, so I did 4.5lb weighted chins for a total weight of 179.1lb.
- Tried hook grip again with chalk this time. No grip issues.

Squat: 140x5x3 (Easy, doing 5lb jumps)
Bench: 142.5x5x3 (Slowish, doing 2.5lb jumps)
Deadlift: 215x5x1 (doing 5lb jumps)
Chins: (174.6+4.5)=179.1x5x3 (doing Apx 1.5lb jumps)

Adam Levine on Instagram: “Workout 4 of 150. Achievements unlocked: New PR for squat and chins, tied pre- surgery PR for deadlift and bench, first time weighted…”

[Adam Levine]

Body and Diet Stats for Week 1
Notes:
- Lost weight. A lot. Not acceptable.
- Making my OCD-level weight tracking spreadsheet more aggressive to add calories 75% faster when things appear out-of-whack.
- Disappointed with blood sugar number. I was under 100 for 3 weeks in a row and thought I had diabetes beat. Guess not.

Body Stats:
Age: 47
Height: 5'9.7"
Weight: 172.9lb (Down 1.6lb)
Neck: 15.5" (Up 1/4")
Waist: 33.75" (Down 1/4")
Body Fat (by Navy Calculator): 16.1% (Down 1%)
LBM (by Navy Calculator): 145lb (No change)
Average morning/fasting blood sugar: 103

Diet Stats:
Average calories/day: 2,620
Average protien/day: 293g
Average carbs/day: 233g
Average fat/day: 62g
Protien from dairy: 300g - 2.3 GOM equivalent (15%)
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/day
- 1 OTC Esomeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

[Adam Levine]

Workout 5 of 150:

- Workout almost 100% to-plan. I missed the last chin rep just barely - chin got to bar, but not over. Video on Instagram.

Squat: 145x5x3 (Easy, doing 5lb jumps)
Press: 75x5x3 (Easy, doing 5lb jumps)
Deadlift: 220x5x1 (Felt harder, doing 5lb jumps)
Chins: (178.6+2)=180.6x5,5,4 (doing Apx 1.5lb jumps)

Adam Levine on Instagram: “Workout 5 of 150. Almost 100% according to plan, but barely missed the last chin rep😿, and squat form is getting worse, especially in the…”

[Adam Levine]

Workout 6 of 150:

- I missed the last chin rep AGAIN, just barely. Even worse, failed to grind it out and try - disappointed with myself on that. Video on Instagram.
- 5:30AM workout, so I tried Santana's early AM workout protocol of whey protein and dextrose (Sweet Tarts/Smarties). Felt positively buzzed! I haven't had that much refined sugar in months!

Squat: 150x5x3 (Easy, doing 5lb jumps)
Bench: 145x5x3 (Easy, doing 2.5lb jumps)
Deadlift: 225x5x1 (Felt harder, doing 5lb jumps)
Chins: (176.8+4.5)=181.3x5,5,4 (doing Apx 1lb jumps)

Adam Levine on Instagram: “Workout 6 of 150. Barely missed last chin again, and even worse didn't bother to grind and try. �� Achievements: New PR on squat, bench,…”

[positronbomb]

Provided you're not cursed with injury, I think you can achieve all of those goals within 6 months.