Redhawk's NLP Log

[Redhawk84]

Hey everybody - welcome to my training log!

I'm a 36 year old father of three in Northern Virginia getting started with NLP for the first time. I was a Marine officer for 10 years and then moved into civilian life ~3.5 years ago. Since then my job has become increasingly more sedentary, especially as I've switched to working fully remote. My goal is to use the starting strength program to build back the strength I had when I was in the service and get myself on a path to sustained strength for my 40s and beyond.

In the near term, my goal is to bring my BF % way down while adding strength across the lifts. For a lot of reasons, I'm concerned with how high my BF% has gotten, particularly this year. I don't have specific number goals in mind for each of the lifts, just less BF, more strength...that's it.

So, here goes. My starting weights are below and I'll keep my updates coming as I progress. I'm already in week 4 of the program and seeing really great progress so far.

Starting Weights
Height: 5'8"
Body Weight: 196lbs
Body Fat: 28.6%

Lifts
Squat: 125lbs
Press: 95lbs
DeadLift: 155lbs
Bench Press: 115lbs
Power Clean: 115lbs

Nutrition
I'm using Carbon to track calories and macros each day. I'll keep the 7 days averages and notes in this section as I post.

[Redhawk84]

Week 4 - (B),A,B

BW 194.6 (-2)
BF 28.2% (-4bps)

Squat 215 (+90) 5,5,5
Bench 145 (+30) 5,5,5
PClean 115 (--) 3,3,3,3,3 <-- Only my second time with PClean in the workout, still trying to get comfortable with the workweight on it
Chins 7,5,5

Nutrition - Last 7 day average
Cal 2600
P - 190g
C - 253g
F - 92g

Nutrition is where I'm going to get hammered for YNDTP. Last week was the first week where I was tracking calories and macros and I still have a long way to go here. Overall, I need to add more calories per day and more protein if I'm going to keep up the strength gains.

[Redhawk84]

Week 4 - B,(A),B


Squat 225 (+100) 5,5,5 <--Squats felt really great all the way through the warmup and workweights. This is near my PR from ~10 years ago so I'm pretty excited to see where this goes
Press 95 (--) 5,5,5 <--Deloaded back to starting weight. I'm not sure what's going on here but I'm going to start from the beginning and add weights more slowly.
DeadLift 235 (+80)

[Redhawk84]

Week 4 - B,A,(B)

Squat 235 (+110) 5,5,5 <—Heavy today. Moved slow

Bench 155 (+40) 5,5,5 <—felt good, I don’t think 165 next week will be a problem

PClean 125 (+10) 3,3,3,3,3 <—Movement felt better. Loose arms throughout.

Chins 4,5,6

[Redhawk84]

Week 5 - (A),B,A

Squat - 245 (+120) 5,5,5 <—Heavy again. Starting to worry about depth at this weight. I might slow down the +10 jumps to +5 and focus on depth and form

Press - 97.5 5,5,5 (+2.5) - the plan to deload and add back by 2.5lbs seems to be working today

DeadLift - 245 5 (+90) - felt awesome. 245 felt fast and didn’t strain my grip like the last couple lifts.