Marcelo's training log Marcelo's training log

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Thread: Marcelo's training log

  1. #1
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
    32

    Thumbs up Marcelo's training log

    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    Age 30
    BW 153kg
    Ph.D. student at an American university, born in Brazil.

    Background: Started in a gym in October 2020, totally sedentary prior to that.
    Did StrongLifts for a few months, between January and April of 2020.
    I was lost in the advanced novice / early intermediate phase and lost a lot of strength in July doing to quarantine and international travel.

    *** Previous maxes:
    Squat - 200kg in late May
    Deadlift - 200kg with straps in late May, 160kg without straps in late May
    Press - 70kg for 2 reps in early July
    Bench - 100kg in early July

    *** Last week lifts:
    Squat: 335lb x 7 x 1
    Deadlift: 335lb x 7 x 1 (without straps)
    Bench: 175lb x 7 x 1
    Press: 125lb x 7 x 1

    *** Goal
    Stay at least two months in the novice linear progression, doing the program exactly as told. I have the problem of changing program too much.
    Last edited by marceloferreira; 08-10-2021 at 08:25 PM.

  2. #2
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
    32

    Default

    W1D1

    BW 152.4kg
    Squat 45x5, 135x5, 225x5, 315x5x3
    Bench 45x5, 65x3, 95x3, 135x5, 155x3, 185x5x1, 175x5x2
    Deadlift 135x5, 225x5, 315x5

    All lifting weights in pounds. I started with too much on the bench press and had to back down a bit.
    Last edited by marceloferreira; 08-11-2021 at 05:32 PM.

  3. #3
    Join Date
    Jun 2021
    Location
    San Diego
    Posts
    50

    Default

    Welcome Marcelo, best of luck on your NLP!

  4. #4
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
    32

    Default

    W1D2

    BW 151.4kg
    Squat 45x5x2, 135x5, 225x3, 275x2, 320x5x3
    Press 45x5x2, 65x5, 95x3, 115x2, 135x5x3
    "Power" Clean 45x3x2, 65x3x2, 85x3x2, 105x3, 135x2, 125x3x5

    I should have tried 325lb on Squat but misloaded it to 320lb. The Press was very heavy and close to failure, but I am positively surprised I could do it with that weight. The Power Clean was done for the first time, it was closer to a Muscle Clean but with time and practice I hope to improve it. However, I am happy to have faced the power clean instead of doing Rows.

  5. #5
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
    32

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    W1D3

    BW 150.5kg
    Squat 45x5, 95x5, 135x5, 185x5, 225x5, 275x3, 325x5x3
    Bench 45x5, 95x5, 135x5, 180x5x3
    Deadlift 135x5, 225x5, 295x1, 335x5

    The Bench Press was hard today, last rep was close to failure in all sets.
    Last edited by marceloferreira; 08-13-2021 at 06:12 PM.

  6. #6
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
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    W2D1

    BW 151.4kg
    Squat 45x5x2, 135x5, 225x5, 275x3, 335x5x3
    Press 45x5, 65x5, 85x5, 105x5, 125x3, 140x3x2, 135x5
    "Power" Clean 65x3, 85x3, 105x3, 125x3, 135x3x5

    Failed the overhead press today, either 5lb was too big of an increase or I didn't rest enough for the warm-ups and choose bad reps and weight scheme.
    I think I am gonna change the Press and Bench order, and also change the Press increments to 2.5lb instead of 5lb.

  7. #7
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
    32

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    W2D2

    BW 149.9kg
    Squat 45x5x2, 135x5, 225x3, 295x2, 345x5x3
    Press 45x5x3, 65x5, 95x3, 115x2, 140x3, 140x2, 140x1
    Deadlift 135x5x2, 225x5, 275x3, 315x2, 365x2

    The press felt so heavy I can't believe I had done 135x5x3 recently.
    I wonder if the caloric deficit is interfering, probably it is. But right now losing weight is my priority, not the NLP.

  8. #8
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
    32

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    W2D3

    BW 150.7kg
    Squat 45x5x2, 135x5, 225x5, 315x5
    Bench 45x5, 95x5, 135x5, 175x5
    Deadlift 135x5, 225x5, 315x3, 355x5
    Press 45x5x2, 65x5, 95x5, 115x5, 135x5


    The workout was yesterday on Friday but I forget to post.
    I decided to back off a little and do only 1 set of each workout.
    My intention is a very restrictive diet, so keeping intensity high may be better because I will not build muscle anyway, just trying to keep some of it.

  9. #9
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
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    Default

    W3D1

    Squat 135x5, 225x5, 315x5, 335x5
    Bench 45x5, 95x5, 135x5, 185x5
    Deadlift 135x5, 225x5, 315x3, 365x3
    Press 45x5, 65x5, 85x5, 105x5, 137.5x5


    I will take some weight out of the bar on Deadlift, other than that I can progress everything in a more consistent manner.

  10. #10
    Join Date
    Apr 2021
    Location
    Princeton, NJ
    Posts
    32

    Default

    starting strength coach development program
    W3D2

    Squat 45x5, 135x5, 225x5, 295x5, 345x5
    Bench 45x5, 95x5, 135x5, 155x3, 190x5
    Deadlift 135x5, 225x5, 295x5, 345x5
    Press 45x5, 65x5, 85x5, 105x5, 125x1, 140x5


    Everything worked well today. The overhead press was very close to failure, I don't think I will be able to do 142.5lb next time but let's see.

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