Tim's Log - coming back. Tim's Log - coming back.

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Thread: Tim's Log - coming back.

  1. #1
    Join Date
    Oct 2018
    Location
    Wollongong, Australia
    Posts
    48

    Default Tim's Log - coming back.

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    Hi all,

    New to the forums, just coming back to lifting after 8 weeks away. Got quite ill for a few weeks, then went travelling O/S with the fam for a few weeks...

    Quick background on me:

    36yo almost.
    102kg
    184cm
    Training for 8 years... best lifts to date are:
    Squat - 200kg (2 years ago now)
    Bench - 140kg (2018)
    Deadlift - 252.5kg (late 2018)
    Press - 81kg (late 2018)
    Started lifting at age 27. Ridiculously skinny fat, 72kg. My body fat was 23%... Crazy.
    Now weigh 102kg with a current bodyfat of no more than 19-20%.
    Took a long time, many injuries due to not knowing anything haha, but here we are.

    8 weeks off. Never gone more than 2...
    After chatting with some coaching mates, they suggested i start back at the beginning, being also that i was coming back injury also when i fell ill, and the the SS NLP was a great template to use.

    So figure i'd get on here and detail what I'm doing, and why. Who knows, might help someone else one day.

    Exercise selection for this first...cycle?, block?:
    Low bar squat.
    Slighlty inclined bench.
    Deadlift.
    Press

    Ive completed 2 sessions thus far. All weights shown are in kg, or real numbers

    Day 1, workout A.

    Squat:

    20x8
    40x5
    50x5
    60x5
    60x5
    60x5

    Bench:

    20x8
    30x5
    40x5
    45x5
    45x5
    45x5
    45x5

    Deadlift:

    20x5
    60x5
    80x5

    Ezy curl:

    25x8
    25x8
    25x8
    25x8

    Day 2, workout b.

    Squat:

    20x8
    40x5
    50x5
    66x5
    66x5
    66x5

    Larger jumps that typical SSLP due to not exactly being new to this.

    Press:

    20x8
    26x5
    26x5
    26x5
    26x5
    26x5

    Deadlift:

    20x5
    60x5
    87.5x5

    Ezy curl:

    30x5
    30x5
    30x5
    30x5

    You will notice i'm using 4 sets for pressing movements. Why? Ive typically required more than 9 per week to progress historically is all.

  2. #2
    Join Date
    Oct 2018
    Location
    Wollongong, Australia
    Posts
    48

    Default

    Squat:

    20x8
    45x5
    60x5
    72x5
    72x5
    72x5

    Bench with slight incline:

    20x8
    35x5
    45x5
    52x5
    52x5
    52x5
    52x5

    Deadlift:

    20x5
    60x5
    95x5

    Ezy curl:

    20x9
    26x8
    26x8
    26x8
    26x8

    Again, all weights in KG.
    Good day. Everything feeling smooth and normal. Keep going retard on first rep on deadlift haha. But it was Only the first this time, rather than the first 3 Tim's Log - coming back.

    Squats were better too. Couple gerry spec reps in first work set, then it all smoothed out.

    Up again same amounts next session.

  3. #3
    Join Date
    Oct 2018
    Location
    Wollongong, Australia
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    Day 4.

    Squats:

    20x8
    45x5
    65x5
    78x5
    78x5
    78x5

    OHP:

    20x8
    30x5
    30x5
    30x5
    30x5

    Deadlift:

    20x5
    60x5
    100x1
    102.5x5

    Ezy Curl:

    10x9
    31.5x5
    31.5x5
    31.5x10 easy as. Maybe 5 reps in the tank lol.

    Felt the squats today. Or should i say, i felt the squats from the past 5 days. 4 sessions in 5 days. Haha. Not used to having this many opportunities to train. Wife was out visiting a friend and newborn, so it was only sensible. Ill rest tomorrow...

    OHP felt super snappy. Deadlifts too. Grooving well. Curls felt light (they are i know...).

  4. #4
    Join Date
    Oct 2018
    Location
    Wollongong, Australia
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    Day Fahve:

    Squats:

    20x8
    45x5
    65x5
    84x5
    84x5
    85x5

    Incline bench:

    20x8
    40x5
    50x5
    59x5
    59x5
    59x5
    59x5

    Deadlift:

    20x5
    60x5
    100x2
    110x5

    Ezy curls:

    20x10
    27x8
    27x8
    27x8
    27x8

    Pretty good. Deadlifts were awesome, super quick, first session where I've felt able to produce maximal force finally...great signs. The weight is still very light, being that my all time best set of 5 is almost 220kg...but thats life. Technique is the name of the game for now.

    Squat felt better today too. Snappy. Bench starting to feel less and less like i hadn't ever benched before last week. Haha. I feel an extra bench day in the mix somewhere would be of great benefit in due time. Probably a lighter day focussing solely on technique, singles even.

  5. #5
    Join Date
    Oct 2018
    Location
    Wollongong, Australia
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    Squats:

    20x8
    50x5
    70x5
    90x5
    90x5
    90x5

    Need to add another warmup set.

    Overheas press:

    20x10
    34x5
    34x5
    34x5
    34x5

    Good. Feels way too light haha. Patience.

    Deadlift:

    20x6
    60x6
    100x3
    117.5x5

    Great.

    Ezy curls:

    20x8
    30x3
    33x5
    33x5
    33x5
    33x5

    Good session.

    Sent from my SM-G950F using Tapatalk

  6. #6
    Join Date
    Oct 2018
    Location
    Wollongong, Australia
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    Day 7. 7th training day in the past 9 days. Probably a record for me haha. Frequency will decrease as the weight increases, but for now i'm ok with it recovery wise.

    Squat:

    20x8
    50x5
    70x5
    90x2
    96x5
    96x5
    96x5

    Incline bench:

    20x8
    45x5
    60x5
    66x5
    66x5
    66x5
    66x5

    Deadlift:

    20x8
    60x5
    100x3
    125x5

    Ezy Curls:

    20x10
    28x8
    28x8
    28x8
    28x8

    Another good one. Could feel some fatigue in the squat movement - rest day tomorrow. Deadlift feels snappier and easier each session, despite the increase in load. 125kg felt much lighter than 95kg did last week for sure. Grip strength improving also. Still using double overhand, and intend to until....i cant. Best ever double overhand effort is 180x2, and i dropped 200 at the knee haha. I'd like to beat those, so ill stay double overhand until i can do atleast 180x5.

  7. #7
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    Day 8.

    Squats:

    20x8
    50x5
    70x5
    90x3
    102x5
    102x5
    102x5

    Press:

    20x8
    30x5
    38x5
    38x5
    38x5
    38x5

    Deadlift:

    20x8
    60x5
    100x5
    125x3
    132.5x5

    Ezy Curl:

    20x10
    30x5
    34.5x5
    34.5x5
    34.5x5
    34.5x5

  8. #8
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
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    Welcome or is it welcome back? I'm just curious, why do you use an incline bench? Do you have an injury? Also, why do you do 7 days of training in 9 days?

  9. #9
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    Oct 2018
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    Wollongong, Australia
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    Quote Originally Posted by carson View Post
    Welcome or is it welcome back? I'm just curious, why do you use an incline bench? Do you have an injury? Also, why do you do 7 days of training in 9 days?
    Hi mate, and thanks! First time using SSLP, long time lifter though, had 8 weeks off with illness and then a big holiday.

    Only reason i have trained so frequently thus far is because of the low weight/intensity. Recovery is almost a non-issue in those first few sessions. Its more about re-training the movements than stimulating the musculature. That frequency will drop back to where i normally keep it at 3-4 days per week. Generally i train every 2nd day, with an optional 4th rest day if i feel i need it.

    With what id call typical loading or workouts, no way i could train that frequently in a sustainable fashion. But while i can handle it, im taking the opportunity to get more practice in.

  10. #10
    Join Date
    Oct 2018
    Location
    Wollongong, Australia
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    Ahh, also re bench, ive found it to be the lift needing the most variation for progress (for me).

    When the LP starts to peak out, or when it does, im going to go back to flat bench. Hopefully a long way away.

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