SSLP Training Log (m00py)

[m00py]

So, I had my log, but my 10+ year old phone actually kicked the bucket right as I passed the 8 week mark of the program and I lost all the data. I remember I started with a working set on squat at 115 lbs and a working set on deadlift at 190 lbs with a bodyweight of 170 lbs at the time. I don't remember my bench or press. Currently, I'm starting Week 10 on Monday 12/19 and these are my numbers:

Stats (as of 12/17/22):

Male
33
5'8.5" height
41.5" waist
180 lb bw

Week 10 (in lbs; first working sets of the week):

Press 115
Bench 165
Squat 260
Deadlift 310
Pwr Cln 125


I ran the LP for the first 6 weeks at a maintenance diet due to my excess waist size. The only places I suffered for that was three stalls on press and two stalls on bench. Squats and deadlifts have gone up steadily without fail thus far. I began bulking 4 weeks ago. Here is my diet in detail as of 11/19/22 with meals eaten 3-5 hours apart from each other:

170 lb bodyweight (BW) as of 11.19.22
Daily Maintenance CAL: 2600 (based on a 3-5x a week exercise)

Daily Macros/Calories:

Protein (P): 197g
Fat (F): 63.5g
Carb (C): 409g
Total CAL: 3070 (~3150 w/ brocolli)


Breakfast (38p, 29.5f, 95c) 830cal

4 eggs (24p, 20f, 0c) 280cal
1 oz chz (6p, 8f, 1c) 110cal
1 tblsp jelly (0p, 0f, 13c) 50cal
1 cup skim (8p, 0f, 13c) 150cal
1 kiwi (0p, 1f, 22c) 90cal
2/3 cup (40g) FiberOne cereal (0p, 1f, 34c) 90cal
1 slice bread (0p, 0.5f, 12c) 60cal


Snack 1 (35.5p, 9.5f, 59c) 520cal

1 cup skim (8p, 0f, 12c) 80cal
1 scoop whey (24p, 1.5f, 3c) 180cal
1 tblsp pb (3.5p, 7.5f, 4c) 90cal
1 banana (0p, 0f, 28c) 110cal
1 slice bread (0p, 0.5f, 12c) 60cal


Lunch (44p, 7.5f, 98c) 600cal

5 oz chkn (44p, 4f, 0c) 150cal
1/2 cup brown rice (0p, 3f, 68c) 320cal
1 tblsp bbq (0p, 0f, 18c) 70cal
1 slice bread (0p, 0.5f, 12c) 60cal
~2-3 oz brocolli (N/A)


Snack 2 (35.5p, 9.5f, 59c) 520cal

1 cup skim (8p, 0f, 12c) 80cal
1 scoop whey (24p, 1.5f, 3c) 180cal
1 tblsp pb (3.5p, 7.5f, 4c) 90cal
1 banana (0p, 0f, 28c) 110cal
1 slice bread (0p, 0.5f, 12c) 60cal


Dinner (44p, 7.5f, 98c) 600cal

5 oz chkn (44p, 4f, 0c) 150cal
1/2 cup brown rice (0p, 3f, 68c) 320cal
1 tblsp bbq (0p, 0f, 18c) 70cal
1 slice bread (0p, 0.5f, 12c) 60cal
~2-3 oz brocolli (N/A)


Weekly total:

28 eggs
7 oz chz
7 tblsp jelly
21 cups skim
35 slices bread
14 tblsp pb
14 bananas
7 kiwis
14 scoops whey
70 oz chkn (5 lbs)
7 cups brown rice
1 box FiberOne (original)
14 tblsp bbq
~2.5 lbs brocolli

Supplement stack:

Whey Protein Powder (Gold Standard)
5g /day Creatine Monohydrate 30 mins before workouts
C4 Original Pre-Workout (Cellucor) 30 mins before workouts

[m00py]

12/19/22

Squat 3x5 @ 260 lbs 15/15 total reps
Bench 3x5 @ 165 lbs 14/15 total reps (failed last rep of last set)
Dead 1x5 @ 310 lbs 5/5 total reps

Should I redo the bench @ 165 lbs next session or move up to 167.5 lbs? I'm probably going to go for the 167.5.