SSNLP Ethan Bynon: DTFP SSNLP Ethan Bynon: DTFP

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Thread: SSNLP Ethan Bynon: DTFP

  1. #1
    Join Date
    Apr 2018
    Posts
    92

    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.

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

  2. #2
    Join Date
    Apr 2018
    Posts
    92

    Default

    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

  3. #3
    Join Date
    Apr 2018
    Posts
    92

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    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

  4. #4
    Join Date
    Apr 2018
    Posts
    92

    Default

    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
    Last edited by Ethan Bynon; 02-09-2021 at 02:15 AM.

  5. #5
    Join Date
    Apr 2018
    Posts
    92

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    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

  6. #6
    Join Date
    Apr 2018
    Posts
    92

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    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

  7. #7
    Join Date
    Apr 2018
    Posts
    92

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    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.

    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

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