SSNLP Ethan Bynon: DTFP

[Ethan Bynon]

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.

1/9
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

654165641056.jpg

[Ethan Bynon]

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

1/11
Squat 240x5x3
Bench Press 185x5x3
Power Clean 110x3x5

1/13
Light Squat 195x5x3
OHP 122.5x5x3
Deadlift 285x5

1/15
Squat 245x5x3
Bench Press 187.5x5x3
Power Clean 115x3x5

[Ethan Bynon]

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.

1/18
Squat 250x5x3
OHP 125x5x3
Deadlift 290x5

1/20
Light Squat 205x5x3
Bench Press 190x5x3
Power Clean 120x3x5

1/22
Squat 255x5x3
OHP 127.5x5x3
Deadlift 295x5

[Ethan Bynon]

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.

1/25
Squat 260x5x3
Bench Press 192.5x5x3
Power Clean 125x3x5

1/27
Light Squat 210x5x3
OHP 130x5x3
Deadlift 300x5

1/29
Squat 265x5x3
Bench Press 195x5x3
Power Clean 130x3x5

[Ethan Bynon]

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

2/1
Squat 270x5x3
OHP 132.5x5x3
Deadlift 305x5

2/3
Light Squat 220x5x3
Bench Press 197.5x5x3
Power Clean 135x3x5

2/5
Squat 275x5x3
OHP 135x5x3
Deadlift 310x5

[Ethan Bynon]

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.

2/9
Squat 280x5x3
Bench Press 200x5x3
Power Clean 140x3x5

2/11
Light Squat 230x5x3
OHP 137.5x5x3
Deadlift 315x5

2/13
Squat 285x5x3
Bench Press 202.5x5x3
Power Clean 145x3x5

[Ethan Bynon]

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.

2/15
Squat 290x5x3
OHP 140x5x3
Deadlift 320x5

2/17
Light Squat 235x5x3
Bench Press 205x5x3
Power Clean 150x3, 3, 3, 2, 2

2/19
Squat 295x5x3
OHP 142.5x5x3
Deadlift 325x5