SSNLP Ethan Bynon: DTFP SSNLP Ethan Bynon: DTFP

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Thread: SSNLP Ethan Bynon: DTFP

  1. #1
    Join Date
    Apr 2018

    Default SSNLP Ethan Bynon: DTFP

    • starting strength seminar april 2021
    • starting strength seminar june 2021
    • starting strength seminar august 2021
    On the advice I received from this thread (I need help with my SSNLP), I will be doing a reset and start doing the program as written, nutrition and all. If I have fucked up in any way preparing for this reset, please yell at me until the problem is fixed.

    I was told to deload about 80% and start again in phase 2 of the NLP, alternating deadlifts and power cleans. I will be making 5 lb jumps for the squat, deadlift, and power cleans, and making 2.5 lb jumps as recommended. I will be eating 3500 kcal, 250g protein, 300g carbs, and 144g fat. On all of my warm-up sets I will be doing 1-2x5 sets with the empty bar, followed by sets of 5, 3, and 2 in equally divided jumps (roughly 40%, 60%, and 80% respectively) before the main sets. Instead of an empty bar for the deadlift I will start warm-ups at 135 lbs.

    I am male, 27 years old (28 in Feb), 6’ tall, 244.4 lbs, and 25.4% body fat. My initial measurements had indicated I was 29-30% body fat, but I got a body fat test and it indicated I was closer to 25% (see pic below). I’m going to stop trying to measure my body fat and just focus on the scale weight and lifts. I’ll do a retest in 8 weeks and see what happens with my body composition.

    I started this last Saturday and will strive to hit MWF from here on and post my progress here weekly. I will be uploading some form check videos as soon as I can figure out how to get these files uploaded.

    Squat 235x5x3
    OHP 120x5x3
    Deadlift 280x5

    I am leaving my previous journal behind since that was not doing the program; I’ll link it here for the sake of training history but it is dead now.
    Starting Strength Training Log: Ethan Bynon

    Last edited by Ethan Bynon; 01-11-2021 at 02:11 AM. Reason: Forgot to attach picture

  2. #2
    Join Date
    Apr 2018


    First week done, been really busy, will update with form checks tomorrow.

    Squat 240x5x3
    Bench Press 185x5x3
    Power Clean 110x3x5

    Light Squat 195x5x3
    OHP 122.5x5x3
    Deadlift 285x5

    Squat 245x5x3
    Bench Press 187.5x5x3
    Power Clean 115x3x5

  3. #3
    Join Date
    Apr 2018


    So far nothing major to report. I have been posting technique videos and adjusting my form as best I can. My current body weight is 250 lbs, I have gained an average of 2.5 lbs a week.

    Squat 250x5x3
    OHP 125x5x3
    Deadlift 290x5

    Light Squat 205x5x3
    Bench Press 190x5x3
    Power Clean 120x3x5

    Squat 255x5x3
    OHP 127.5x5x3
    Deadlift 295x5

  4. #4
    Join Date
    Apr 2018


    Still nothing major to report, I posted some more form checks but they haven't appeared in their threads yet. Either I fucked up posting them or they never got approved for one reason or another.

    Squat 260x5x3
    Bench Press 192.5x5x3
    Power Clean 125x3x5

    Light Squat 210x5x3
    OHP 130x5x3
    Deadlift 300x5

    Squat 265x5x3
    Bench Press 195x5x3
    Power Clean 130x3x5
    Last edited by Ethan Bynon; 02-09-2021 at 02:15 AM.

  5. #5
    Join Date
    Apr 2018


    Continuing the program, eating 3500 kcal and 250g protein, and sleeping 7-9 hours a night.

    Squat 270x5x3
    OHP 132.5x5x3
    Deadlift 305x5

    Light Squat 220x5x3
    Bench Press 197.5x5x3
    Power Clean 135x3x5

    Squat 275x5x3
    OHP 135x5x3
    Deadlift 310x5

  6. #6
    Join Date
    Apr 2018


    Ahh crap, I've been forgetting to update my online logbook. Nothing major this week happened other than turning 28 years old, eating and sleeping were still the same.

    Squat 280x5x3
    Bench Press 200x5x3
    Power Clean 140x3x5

    Light Squat 230x5x3
    OHP 137.5x5x3
    Deadlift 315x5

    Squat 285x5x3
    Bench Press 202.5x5x3
    Power Clean 145x3x5

  7. #7
    Join Date
    Apr 2018


    starting strength coach development program
    On Wednesday of this training week, I failed to rack the bar on the last rep of the last two sets of my power cleans. I chalked it up to not resting enough between sets since I was admittedly in a rush before work, would rest longer on my next power clean session. Otherwise, eating 3500 kcal and 250g protein, and sleeping 7-9 hours a night as usual.

    I am getting noticeably chunky around the waistline and it makes it hard to initially fall asleep because I feel displaced on my bed. My knees and ankles are also getting noticeably tender. I'm going to get another body fat test on 3/7 and see how eating this much affected my fat growth v. LBM growth.

    Squat 290x5x3
    OHP 140x5x3
    Deadlift 320x5

    Light Squat 235x5x3
    Bench Press 205x5x3
    Power Clean 150x3, 3, 3, 2, 2

    Squat 295x5x3
    OHP 142.5x5x3
    Deadlift 325x5


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