-
Apprentice Coach First Training Log Post - OKC/Westmoore Gym
I started focusing on the main barbell lifts early this year, did a SS local gym visit/free intro session (before Workout 2 below), and started coach-apprenticing and training there (the OKC-Westmoore SS gym) regularly, starting on Workout 9 below. Before going to class and being coached my programming, workouts, and numbers were kind of weird. I've had certain weeks of decent progression since then but ups and downs with illnesses and travel interruptions, etc., so I feel like my numbers have been all over the place a lot of the time still. I work out on my own once per week and workout in class twice per week. My coach is having me scale back certain numbers yet again, and tweak the programmed lifts as of my next Workout 31 --to work on some form things and also to let some angry soft tissues in left arm chill out (squat grip fail earlier this week...), and to facilitate some recovery so my numbers actually get moving. I think I eat enough most of the time but my sleep is not consistently very good, so that's likely a piece of it. Finally, I've done chin-ups sporadically/not programmed, and I haven't recorded them consistently, so I'm just leaving them out of the log for now.
For the record I started this at about 34 1/2 years old, 5'10", ~180lbs. I've been as heavy as a chubby 250lbs, and lost 55-65lbs of that in the mid 2010's with low carb--but not eating that way anymore, that's for sure. Here's my log so far:
Workout 1
Squat 255 2x5, 1x4 (noted I felt very unstable, in retrospect was also probably far from depth)
Bench 160 3x5
Deadlift 255 3x5 (I had forgotten deadlift was 1 work set in the NLP)
Workout 2
Squat 245 1x2, 185 1x5
Press 100 2x5(?, didn't record until later
Deadlift: 275 1x2, 245 1x5
(I tried to do this workout after visiting the SS gym for my free intro session...obviously didn't go so well)
Workout 3
Squat 255 1x5, 225 2x5
Bench 165 3x5
Deadlift 265 1x3, 245 1x?
Workout 4
Squat 235 3x5
Press 105 1x?, 100 1x1, 95 1x?, 45 1x5
Deadlift 265 1x5
Workout 5
Squat 240 3x5
Bench 170 1x4, 165 2x5
Deadlift 275 1x5
Workout 6
Squat 245 3x5
Press 95 3x5
Deadlift 280 1x5
Workout 7
Squat 250 3x5
Bench 170 1x5, 1x3, 1x4
Deadlift 280 1x5
Workout 8
Squat 255 3x5 (unsure if I hit depth, though)
Press 100 3x5
Deadlift 290 1x5
Workout 9 (FIRST SS CLASS)
Squat 255 3x5
Bench 170 5x3
Deadlift 295 1x4 (missed 5th rep)
Workout 10
Squat 225 3x5
Press 85 3x5
Deadlift 265 1x5
Workout 11 (after sick/missing a sched. workout)
Squat 185 3x3
Bench 135 3x4
Deadlift 185 2x3
Workout 12
Squat 230 3x5
Press 90 3x5
Deadlift 245 1x5
Workout 13
Squat 235 3x5
Bench 145 3x5
Deadlift 250 1x5
Workout 14
Squat 240 3x5
Press 95 3x5
Deadlift 255 1x5
Workout 15
Squat 245 3x5
Bench 150 3x5
Deadlift 260 1x5
Workout 16
Squat 250 3x5
Press 100 3x5
Deadlift 265 1x5
Workout 17
Squat 255 3x5
Bench 155 3x5
Deadlift 270 1x5
Workout 18
Squat 260 3x5
Press 105 3x5
Deadlift 275 1x5
Workout 19
Squat 265 3x5
Bench 160 3x5
Deadlift 280 1x5
Workout 20
Squat 270 3x5
Press 110 5x3
Deadlift 285 1x5
Workout 21
Squat 275 5x3
Bench 165 5x3
Power Clean - teaching progression - weight?
Workout 22
Squat 280 1x2-3, 250 3x3
Press 115 1x3, 95 4x3, 105 1x3
Deadlift 290 1x5
Workout 23
Squat 245 3x3
Bench 135 1x2-3 (shoulder/arm strain or something)
Deadlift 295 1x5
Workout 24
Squat 285 1x5, 245 2x5
Press 115 4x3
Clean 95 3x3
Workout 25 (after being busy then sick again)
Squat 275 1x3, 255 2x3
Bench 170 5x3
Deadlift 275 1x1, 2x2
Workout 26
Squat 290 1x5, 255 2x5
Press 120 1x3, 4x1
Clean 105 4x3
Workout 27
Squat 295 1x3, 260 2x5
Bench 175 5x3
Deadlift 300 2x3 (mixed grip)
Workout 28 (after two weeks out of town involving only one moderate bench press workout (@165 if I recall correctly)
Squat 275 4x3
Press 115 5x3, 95 2x5
Deadlift 300 1x1, 275 1x3
Workout 29
Squat 280 1x2, 1x3, 250 2x5 (I made some kind of epic grip error here that caused wrist/elbow problem)
Bench 175 1x1, 160 ?x3 (arm bothering me quite a bit from squat grip error)
Clean 95 4-5x3
Workout 30
Squat 265 1-2x5, 225 1-2x5
Press 120 1x2, 100 4x3
Deadlift 285 1x5
Workout 31 (scheduled)
Squat 225 3x5 (form focus)
Close-grip bench ~155-170? 5x3
Deadlift 275 1x5
Workout 32 (scheduled)
Squat 230 3x5
Press 105 3x5
Clean 100-110? 4-5x3
Workout 33 (scheduled)
Squat 235 3x5
Close-grip bench ~160-175?
Rack pulls...
Looking back over this, I think I'm definitely not recovering optimally. Part of it has been the sicknesses a few times early this year, and part of it is sub-optimal sleep quality/duration (I've always struggled with sleep)--and those two factors probably fed into each other. I eat 2500-3000 calories per day, making sure I'm on the high side of that on training days, but maybe that's not enough still. I need to weigh myself this coming week and see if I've gained any weight so far.
-
Was not recovering meaningfully at all/was looking beat up. So had to scale back some things and switch up programming (per my coach's instruction). Cycling through a lot of the 200's again on the squat, with even better technique, has felt great--the high 200's felt way better than the first time up there.
Workout 31
Squat 225 3x5
Close-grip Bench 160 3x5
Deadlift 275 1x5
Workout 32
Squat 230 3x5
Press 105 3x5
Power Clean 100 5x3
Workout 33
Squat 235 3x5
Bench 165 5x3
Rack Pull 295 1x5
Workout 34
Squat 240 3x5
Press 110 3x5
Deadlift 280 1x5
Workout 35
Squat 245 3x5
Bench 170 5x3
Power Clean 105 5x3
Workout 36
Squat 250 3x5
Press 115 1x5, 2x4, 1x2
Rack Pull 300 1x5
Workout 37
Squat 255 3x5
Bench 175 3x5
Deadlift 285 1x5
Workout 38
Squat 260 3x5
Press 117 1x5, 3x3
Power Clean 110 5x3
Workout 39
Squat 265 3x5
Bench 180 1x5, 1x4, 1x3, 1x1
Rack Pull 305 1x5
Workout 40
Squat 270 3x5
Press 120 ...3's...(_x3?)
Deadlift 290 1x5
Workout 41
Squat 275 3x5
Bench 185 2x3, 175 3x3
Power Clean 115 5x3
Workout 42
Squat 280 3x5
Press 122 1x3 or 2x3(?), 4x2
Rack Pull 310 1x5
Workout 43
Squat 285 1x5, 1x4, 1x5 (felt heavy and was probably high/decided should repeat weight next time)
Press 125 5x1
Deadlift 295 1x5
Workout 44
Pin Press (high) 155 3x3
Bench 165 4x5
Power Clean 115 5x3
Workout 45 - underslept
Squat 285 1x5, 265 2x5
Bench 190 3x2
Halting Deadlift 245 1x8
Workout 46
Squat 285 3x5
Press 130 5x1
Deadlift 300 1x5
Workout 47
Pin Press 160 1x2 (accidentally set up bar lower in rack than before); bar moved up 2 holes, then: 160 1x3, 1x4
Bench 170 4x5
Power Clean 120 5x3
Workout 48
Squat 290 3x5
Bench 195 2x2, 1x1, 1x1
Halting Deadlift 250 1x8
Workout 49
Squat 295 1x5, 265 2x5
Press 135 1x1, 130 4x1
Deadlift 305 1x5
Workout 50
Pin Press (high) 165 3x3
Bench 175 4x5
Power Clean 125 5x3
Workout 51
Squat 300 1x5, 270 2x5
Bench 195 3x2
Rack Pull 320 1x5
Workout 52
Squat 305 1x5, 275 2x5
Press 135 5x1
Deadlift 310 1x3, 1x2
Workout 53, scheduled
Pin Press (high) 170 3x3
Bench 180 4x5
Power Clean 130 5x3
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules