Linear Progression Log Linear Progression Log

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Thread: Linear Progression Log

  1. #1
    Join Date
    Sep 2020
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    Default Linear Progression Log

    • wichita falls texas december seminar 2020
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    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

  2. #2
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    Sep 2020
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    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

  3. #3
    Join Date
    Sep 2020
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    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.

  4. #4
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,015

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    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."

  5. #5
    Join Date
    Sep 2020
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    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.

  6. #6
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    Sep 2020
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    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

  7. #7
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    Sep 2020
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    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.

  8. #8
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    Sep 2020
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    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.

  9. #9
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    Sep 2020
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    25

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    Quote Originally Posted by Charles Thomas View Post
    Calories are at 4000 and I'll be eating 400 grams of protein per day.
    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?

  10. #10
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    Sep 2020
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    starting strength coach development program
    Quote Originally Posted by Lardo McFatterson View Post
    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?
    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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