06 Oct 2019
Bicep curls 70x5x3
Assisted Chins (-85lb) 5x3 -Purple 50, Green 35 bands
Adding one day in before the mains. Elbow is slightly sore still.
Straight up want stronger and bigger biceps. Hopefully this is a good way to go about it.
06 Oct 2019
Bicep curls 70x5x3
Assisted Chins (-85lb) 5x3 -Purple 50, Green 35 bands
Adding one day in before the mains. Elbow is slightly sore still.
Straight up want stronger and bigger biceps. Hopefully this is a good way to go about it.
07 Oct 2019
Squat 405x5x3 (+5lbs)
Press 160x5x3 (+5lbs)
Deadlift 435x5 (+10lbs)
Elbow was much better in the squats. I wrapped and ensured the wrists were straight.
Deads were heavy AF.
Overall very happy with these PR’s and how the program is going for me.
2 of my buddies from my ball team were also lifting in my garage gym tonight. Had a great time. Both are making big progress.
Very nice job Jared!
If you can, upload a photo of your home gym to inspire us. i'm building my own here, but It's still a modest one. haha
I’ll look to do that at some point. Hopefully I can figure out how to link a pic.
Thanks Filipe
09 Oct 2019
Squat 410x5 (+5lbs) Backoff 385x5 (-25lbs)
Bench 217.5x5x3 (+2.5lbs)
Power Cleans 185x3
Rows 185x5x3
Elbow was sore again in the squats so I backed off. Feeling a bit fatigued.
Bench felt heavy but I powered through. I think I have more 2.5lbs jumps in me.
Power cleans are too taxing at this weight. I don’t have bumpers and I have to keep quiet from dropping the bar. It beats up my elbows, wrists and thighs to be catching them.
Rows were a new lift for me. Since I can’t drop them down hard like Rip teaches, I modified.
It’s basically a variation of a paused dead with exploding row to the belly button. You also keep the hips high and bent over.
https://youtu.be/dyiT2W4KYkQ
Had another buddy come to train for his first time. He hit a 115lb squat for sets, 90 bench and 145 deads.
I think that’s 5 friends now that I’ve introduced to SS and are all getting stronger. It’s awesome.
Last edited by Jared_T; 10-10-2019 at 07:11 AM.
Results from this run of LP (sets of 5):
8 weeks total
Squats 275 to 410
Bench 175 to 220
Press 135 to 160
Deads 315 to 435
Body weight 245-260 (started supplementing creatine which was a big portion of the weight gain).
I’m still making progress most workouts and could be considered a novice, however I’m going to not “run it out” and drive myself into the dirt. I’m going to adjust to RPE based intermediate training now and try out Barbell Medicine’s programming.
Also going to focus on a weight cut while trying to still improve my numbers. I’ll be starting a separate log in the intermediate section. Would like to get my belly under 40” as it’s 48” currently and hoping to get BF down to 15% by April next year.
Thanks for following along.
awesome progress! Is this your first time with an RPE based program? I'm interested to see how long it takes to get a feel for it.
Yes it’s the first time.
Right now I’m lifting to leave two work set reps left in the tank on the final set.
So last week my programming worked out like this:
Sunday
Squat 395x4, 400x4, 415x4 (4@6, 4@7, 4@8)
Bench 165x10, 170x10, 180x10 (10@6, 10@7, 10@8)
Deadlift 345x8x2 (8@6, 8@7, 8@8)
Tuesday
Press 150x4, 160x4x2, 165x4 (4@6, 4@7, 4@8)
Squat 350x7, 355x7, 360x7 (7@6, 7@7, 7@8)
Rows 150x10, 155x10, 170x10 (10@6, 10@7, 10@8)
Thursday
Deadlift 400x4, 415x4, 435x4 (4@6, 4@7, 4@8)
Bench 170x8, 185x8, 195x8 (8@6, 8@7, 8@8)
Squat 300x10, 325x10, 340x1 (10@6, 10@7, 10@8)
I really liked still feeling like I had 2 reps left on my heaviest work sets and I still made jumps on my estimated 1 rep maxes as I’m using an RPE calculator app to help with the target work set weights.
My estimates moved by the following:
Squat 490-500
Bench 255-260
Press 185-190
Deadlift 525-535
So my goal is to still be “making” the 5-10 lbs a week on the squats and deads and 2.5-5lbs on the bench and press, but I’ll be doing it without having to always exert maximal effort, which is what I really don’t enjoy about late stage or advanced NLP. These jumps will come from the estimated 1 rep max calculations.
This seems to be the way that most advanced and experienced lifters calculate strength gains anyways. RPE is not nearly as complicated as I first thought and having the calculator app makes it very simple.
I’m not going to keep updating this log because it’s no longer SS NLP.