Marcelo's training log

[marceloferreira]

Age 30
BW 153kg
Ph.D. student at an American university, born in Brazil.

Background: Started in a gym in October 2020, totally sedentary prior to that.
Did StrongLifts for a few months, between January and April of 2020.
I was lost in the advanced novice / early intermediate phase and lost a lot of strength in July doing to quarantine and international travel.

*** Previous maxes:
Squat - 200kg in late May
Deadlift - 200kg with straps in late May, 160kg without straps in late May
Press - 70kg for 2 reps in early July
Bench - 100kg in early July

*** Last week lifts:
Squat: 335lb x 7 x 1
Deadlift: 335lb x 7 x 1 (without straps)
Bench: 175lb x 7 x 1
Press: 125lb x 7 x 1

*** Goal
Stay at least two months in the novice linear progression, doing the program exactly as told. I have the problem of changing program too much.

[marceloferreira]

W1D1

BW 152.4kg
Squat 45x5, 135x5, 225x5, 315x5x3
Bench 45x5, 65x3, 95x3, 135x5, 155x3, 185x5x1, 175x5x2
Deadlift 135x5, 225x5, 315x5

All lifting weights in pounds. I started with too much on the bench press and had to back down a bit.

[rkjohns1]

Welcome Marcelo, best of luck on your NLP!

[marceloferreira]

W1D2

BW 151.4kg
Squat 45x5x2, 135x5, 225x3, 275x2, 320x5x3
Press 45x5x2, 65x5, 95x3, 115x2, 135x5x3
"Power" Clean 45x3x2, 65x3x2, 85x3x2, 105x3, 135x2, 125x3x5

I should have tried 325lb on Squat but misloaded it to 320lb. The Press was very heavy and close to failure, but I am positively surprised I could do it with that weight. The Power Clean was done for the first time, it was closer to a Muscle Clean but with time and practice I hope to improve it. However, I am happy to have faced the power clean instead of doing Rows.

[marceloferreira]

W1D3

BW 150.5kg
Squat 45x5, 95x5, 135x5, 185x5, 225x5, 275x3, 325x5x3
Bench 45x5, 95x5, 135x5, 180x5x3
Deadlift 135x5, 225x5, 295x1, 335x5

The Bench Press was hard today, last rep was close to failure in all sets.

[marceloferreira]

W2D1

BW 151.4kg
Squat 45x5x2, 135x5, 225x5, 275x3, 335x5x3
Press 45x5, 65x5, 85x5, 105x5, 125x3, 140x3x2, 135x5
"Power" Clean 65x3, 85x3, 105x3, 125x3, 135x3x5

Failed the overhead press today, either 5lb was too big of an increase or I didn't rest enough for the warm-ups and choose bad reps and weight scheme.
I think I am gonna change the Press and Bench order, and also change the Press increments to 2.5lb instead of 5lb.

[marceloferreira]

W2D2

BW 149.9kg
Squat 45x5x2, 135x5, 225x3, 295x2, 345x5x3
Press 45x5x3, 65x5, 95x3, 115x2, 140x3, 140x2, 140x1
Deadlift 135x5x2, 225x5, 275x3, 315x2, 365x2

The press felt so heavy I can't believe I had done 135x5x3 recently.
I wonder if the caloric deficit is interfering, probably it is. But right now losing weight is my priority, not the NLP.

[marceloferreira]

W2D3

BW 150.7kg
Squat 45x5x2, 135x5, 225x5, 315x5
Bench 45x5, 95x5, 135x5, 175x5
Deadlift 135x5, 225x5, 315x3, 355x5
Press 45x5x2, 65x5, 95x5, 115x5, 135x5


The workout was yesterday on Friday but I forget to post.
I decided to back off a little and do only 1 set of each workout.
My intention is a very restrictive diet, so keeping intensity high may be better because I will not build muscle anyway, just trying to keep some of it.

[marceloferreira]

W3D1

Squat 135x5, 225x5, 315x5, 335x5
Bench 45x5, 95x5, 135x5, 185x5
Deadlift 135x5, 225x5, 315x3, 365x3
Press 45x5, 65x5, 85x5, 105x5, 137.5x5


I will take some weight out of the bar on Deadlift, other than that I can progress everything in a more consistent manner.

[marceloferreira]

W3D2

Squat 45x5, 135x5, 225x5, 295x5, 345x5
Bench 45x5, 95x5, 135x5, 155x3, 190x5
Deadlift 135x5, 225x5, 295x5, 345x5
Press 45x5, 65x5, 85x5, 105x5, 125x1, 140x5


Everything worked well today. The overhead press was very close to failure, I don't think I will be able to do 142.5lb next time but let's see.