Member
Linear Progression Log
Male, 34 years old, 6'0", 210 lbs. I used to do Stronglifts 5x5 when I was in my 20's and my body has been athletically built ever since. Getting back into it. With Google, I've had a lot of my questions answered by Barbell Medicine and Starting Strength. I'm going to do linear progression here. The programs aren't much different and I think there are good resources here.
Calories are at 4000 and I'll be eating 400 grams of protein per day.
September 04, 2020
Bench
215 x 5, 5, 4
Squat
135 x 5, 5, 1
Really tight hamstrings and quads. I felt like this was enough for the day. I know I'll squat plenty more after recovering from this tightness.
Deadlift
315 x 5, 5, 5
Chin ups
10, 5, 3
September 7, 2020
Squat
225 x 5, 5, 5
Press
135 x 5, 5, 4, 5, 5
Deadlift
315 x 5, 5
September 9, 2020
Squat
225 x 5, 5, 5
I don't know why I only did 225 this day. My legs must have been tight.
Bench
220 x 5, 5, 5
Deadlift
325 x 5
Chins 10, 10, 5
Curls
50 x 10 x 10 x 10 x 12 x 10
September 11, 2020
Squat
225 x 5
235 x 5
245 x 5
255 x 5
265 x 1
Really tight quads on that last set. Legs are getting less and less tight every day.
Press
145 x 5, 5, 5, 5
I'm not sure if I did a 5th set here, I didn't write it down.
Deadlift
335 x 5, 5, 5
365 x 1
385 x 1
405 x 0
Since I'm eating big I might as well get some extra compound volume in. Especially while I'm waiting for my legs to stop being so tight.
Curls
50 x 12, 12, 12
September 13, 2020
255 x 5, 5, 1
Quads weren't having it on that last set. My lifts are going up, I just wish this tightness wasn't an issue.
Bench
225 x 5, 5, 4, 5, 4
Deadlift
365 x 5
385 x 0
It would not go up, not even once.
Chins
10, 10 7
Member
September 15, 2020
Squat:
260 x 5, 5, 5
265 x 5
270 x 5
Still climbing
Press:
150 x 5, 5, 5, 4, 4
Deadlift:
370 x 5
Some rounding of the back here.
385 x 1
Belted
405 x 2
Belted. Probably could have done 3. I realize all my lifts could benefit from my belt as well. I'll incorporate it next workout.
Chin ups:
10, 10 , 5
Member
September 17, 2020
Sqwat:
275 x 5
280 x 5
285 x 5, 5, 5
Quad tightness and trembling of the knee. My right knee was being very dramatic.
Bench:
230 x 5, 5, 5
235 x 5
240 x 4
Pectoral tightness. I wish my arms were stronger.
Deadlift:
385 x 5
A little bit of rounding.
405 x 3
I have two rest days ahead so I decided to get some extra volume in.
Chins:
10, 10, 8, 4, 5
Dips:
0
I couldn't even do one. My chest and arms were tight.
Curls:
50 x 15, 15, 12
Weighted Sit Ups:
10 x 15, 15, 15
F-ing around. It's not like I can see my abs anyway, lol.
Member
Welcome. You are doing some variations from the program. It's probably fine since you have lifted before. Why not check with a SS coach?
For now, all I can say is "O to be 34 again."
Member
Hi Carson,
I'm doing a little bit of variation:
1) I'm doing 10-15 lb jumps in my first few weeks
2) I'm doing a little bit more volume than 5x3
This is because I'm not at my sticking point quite yet. This absolutely would not be the case had I never lifted before. But I'm afraid these (returning) increments wont last very much longer. Thanks for posting in my thread
September 21, 2020
No time to work out yesterday, so I had 3 rest days.
Squat:
290 x 5
295 x 5
300 x 5, 5, 5
These are getting more difficult. I might just have a 5 lb increment next workout.
Press:
155 x 5, 5, 5, 5, 4
My shoulders got mega-saurus worked doing these. Tightened my belt and got more strength for the last two sets. Poor technique caused me to miss the last rep. More volume because my shoulders got sore and I think they're holding the lift back from what I could be. If that makes sense. I don't want to settle for sub-par lifts when there's more to be had.
Deadlift:
405 x 5
415 x 2
"It's going up no matter what" worked for 2 reps. I might have to learn to power clean soon if these stop progressing like they have been.
Member
September 23, 2020
Squat:
305 x 5 x 3
Strong. Good food and rest the days prior contributed to these I believe.
310 x 5
315 x 5
Bench:
245 x 5 x 5
Deadlift:
415 x 0
I could not break the bar off the ground. So I decided today is the day I start doing Power Cleans.
Power Clean:
135 x 3
155 x 3
175 x 3
195 x 3
225 x 0, 0
200 x 3, 3, 0
195 x 3, 3, 2
I have some reading and studying to do. I think I've got them down.
Chin ups:
10, 10, 9, 5, 5
Member
September 25, 2020
Slept like absolute dog shit yesterday and the day before. No way in hell I was recovered and I was exhausted at the gym. I should have taken my extra rest day before this workout.
Squat:
320 x 5
Not ready. Bar felt really heavy on my back- this wasn't the case last workout. I guess it's because I was tired too. Legs were so tight this was unpleasant.
Press:
160 x 3
Miss due to poor technique. The bar felt heavy much heavier than last workout.
155 x 4, 2
Miss. Need to keep the bar close.
I called it a day after this. If I'm not ready after two rest days (again) I'm going either ramp up my calories to 6000, 400 grams protein, or start a light squat day. But because of how strong the workout prior to this one felt, I'm convinced that good sleep is what I need (and haven't been getting).
Sleep. Rest.
Member
September 29, 2020
Couldn't workout yesterday, so I had 3 rest days. Seems like forever since I've been in the gym.
Squat:
315 x 5 x 3
This was plenty of work.
Bench:
250 x 5 x 3
Deadlift:
I haven't deadlifted in a while, so I thought I would today. I'm going to power clean next workout and then alternate every A day.
405 x 1
To see where I'm at with this. Ended up doing my workset with 405. I'll work up from here in 5 lb increments.
405 x 5
No Fing around today, I'm feeling a bit uninspired. Poor sleep makes my T levels go down, I guess. Thinking of getting bloodwork done to see where my T is at.
Member
How are you doing on the 40% protein diet? I'm doing 3260 and 326 and it's kind of a slog putting down that much meat and whey. Got any tips?Originally Posted by Charles Thomas
Member
I drink a half gallon / to a gallon of this stuff a day usually. It's ultra filtered milk with more protein in it. It's $4 per half gallon though (so it's twice as expensive as regular whole milk). If you live in Texas and can go to an H-E-B, you can get some too. That's about 2400 calories and 200 grams protein.
I also eat a lot of ground turkey, 93% lean. That's about 900 calories per lb. and 85 grams of protein.
Then whey, which is a good way to get about 100 grams in a quick shake.
After reading around on this site, I might be eating more protein than I need though. Twice my bodyweight in protein won't hurt I guess (which I've picked up from other forums[especially when cutting?]). But Rip and Jordan both say something along the lines of 1 to 1.2 grams per pound bodyweight. I'm not sure I want to do this yet.
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