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Workout 4
BW 138.1kg
Squat 45x5, 135x4, 225x3, 315x2, 355x3
Bench 45x5, 95x4, 145x3, 195x3
Deadlift 45x5, 135x4, 225x3, 315x2, 385x1
Row 135x5, 165x8
Incline 45x5, 95x4, 140x8
Back to Keto. Could keep everything except the deadlift, but my fault for going heavier.
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Workout 5
BW 138.4kg
Squat 45x5, 135x4, 225x3, 315x2, 345x4
Bench 45x5, 95x4, 145x3, 190x4
Deadlift 45x5, 135x4, 225x3, 315x2, 365x4
Chinup -145x4
Last edited by marceloferreira; 09-26-2021 at 10:36 AM.
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Workout 6
BW 138.4kg
Squat 45x5, 135x4, 225x3, 315x2, 350x4
Bench 45x5, 95x4, 145x3, 195x1
Deadlift 45x5, 135x4, 225x3, 315x2, 370x1
Chinup -130x4
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Hey, Marcelo
You have been doing great, keep going!
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Yeah I know I haven't been doing well.
I will give a new chance to the program as in the book, but I will not be shy into a fast transition to the advanced novice.
I for sure KNOW three heavy squats per week will fuck me up.
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Marcelo, I will not tell you what to do as I don't know much about that matter. There are plenty people here who know and can help if needed. I can tell you what I've noticed in your logs. First of all you are dealing with weight loss which is a massive challenge on their own. I don't know how tall you are but 138kg sounds good compared to 153kg. I'm assuming you have noticed changes in your life quality due to this weight loss. Your numbers are really impressive and your best are as for me out of this planet. Considering you hit those in less than 8 months, I think you can achieve amazing things. Just keep working out and if you have any questions related to programming and your particular case "General Programming" sub-forum here can be a good place to ask. I wish you to reach whatever goals are. Best luck!
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The bodyweight is kilograms but the lifts are in pounds, not that impressive actually. I am 5'6 tall.
Last edited by marceloferreira; 10-09-2021 at 02:32 PM.
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I had understood the unit difference before. I'm not sure how many people hit 200kg (440lb) squat and deadlift in 8 months starting from completely sedentary but I think not too many. Eventually everything is in your hands.
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Well, thanks for the support.
Today I had the first reunion of the powerlifting social club of my university, so I used the opportunity to carbo-load and max out.
Wake up today with 139.4kg, and my lifts were:
Squat: 315x2, 345x1, 375x1, failed 405lb
Bench: 150x1, 165x1, 180x1, 195x1, 210x1, failed 225lb
Deadlift: 315x2, 345x1, 375x1, 405x1, 435x1
Monday I will start the NLP, as Rippetoe told me to do two months ago. I should have persisted.
Last edited by marceloferreira; 10-09-2021 at 09:44 PM.
Reason: English errors
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Workout 1 - Starting Strength
BW 139.2kg
Squat: 45x5x2, 135x5, 225x5, 315x5x3
Press: 45x5x2, 65x5, 85x5, 105x5, 115x5x3
Deadlift: 135x5, 225x3, 315x1, 345x5
Started with 80% of my estimated 1RM. Weights felt heavy, probably because of testing maxes on Saturday.
This time I will stick with the program, and add the light squat as soon as needed.
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