Starting a log to try and help me stay focused.

About me: 42 6' 202lb.s. 20%BF

Year and a half ago weighed 245 and low carb'd down to 190 and skinny fat. Came here last March and found SS. When I started, after riding a desk for years, could only do the bar for most of the lifts. Got good results, stalled out a couple times and then, after six months, started working out with a guy who has a background in physical therapy and is an OLY coach.

I have a lot of chronic issues that get in the way of training: Shoulder impingement, tendinitis, arthritis, disc issue w/affected SI joint, and I am a massively lazy, procrastinating bastard.

Generally train once a week with the trainer and twice a week at home. Not so for last two months. Spent three weeks in Africa and then dogged it pretty bad for the last month. Decided to create some goals for the next twelve months:

1. Train w/trainer twice per week for 8-weeks
2. Increase 1RM squat to 500lbs (current is 440)
3. Increase Incline Bench 275lbs x 5 (current is 225)
4. Increase Weighted Chins to 2x4x60 (current is 30)
5. Increase shoulder strength/health so I can put weight above my head
6. Increase strength and size of upper body
7. Switch back to conventional bar DL from Trap bar
8. Gain 8 lbs LBM

Getting new program put together by my coach and will post it here.

Home workout I do now

Chin Ups (supinated)
BW/8 20/6 30/4x2 20/6-8 BWT-F

Squats
135/1x10 185/1x8 225/1x6 225/1x6 275/1x6 315/2x4

Flat BP
95/1x10 135/1x8 185/1x6 205/2x4 175/1x6-8

Trap bar DL
135/1x5 225/1x5 315/1x5 375/1x5 405/2x5

Workout with coach involves Squat/Incline Bench/Lunges/Lat Pulldown/Chinups-(Pronated) and usually some substitution with lifts like Front Squats/Hang Cleans/Snatch etc

Once I get them, I will post the new programs with weight/Set/Rep info.

Worked out w/Coach on 6/22
DL 365/1x5
Incline Bench 215/2x4
Lat Pull Down 260/2x5
Lunges 60/6

Talked over program and when we can start 2xs per week. He really wants me to do Oly Lifts and even wanted me to come and work out with his team. But, I am not really wanting to do that because I am concerned about injury. Hang cleans and power cleans to start and then snatch and clean and jerk. Going to try it, even though I am a puss about it.

New programing coming next week. Breakdown is going to be a Deadlift day and a Squat day with coach and then a volume/accessory day at home.

Next thing to do is make sure I am eating correctly.

Missed one workout this week.

From my coach, got the new layout for workouts going forward. Will be working out 4x's per week.

#1 Squat (heavy), Bench, pronated Lat Pull, Optional, shoulder rehab
#2 Supinated weighted chins, Arms, Hip Deadlifts, shoulder rehab
#3 Dead Lift (heavy), Incline Bench, Supinated lat pull, optional, shoulder rehab
#4 Medium Grip bench, arms, shoulder rehab

Oly lifts, lunges etc are going to be inserted for the optionals.

Measurements to track progress: Weight 209.6 Waist-38, Stomach-39 5/8, hip 40, Quad 25 1/4, calf 16, forearm 13, upper 15 3/8, shld 51, chest 44.5, neck 16.75, bf 22%

Food Intake (best guess of what I think is what I am supposed to be doing per day).
Calories 3,000
Protein 280 g lean animals, whey
Carbs ? vegetables, fruit, multi grain bread
Fat ? fish oil, nuts, peanut butter


I also take a full range of supplements. Fishoil, D, glutamine, zinc, magnesium, armour thyroid, etc etc

Next week will start twice a week with the coach (wk outs 1 & 3) and will post reps weights etc

Good luck with the lifts, they will be some pretty respectable numbers.

PS. Your lifts look like AIDS to read. Just write them in the normal Sets x Reps x Weight notation.

Thanks and I'll use the right format going forward.

With the exception of a home workout, I have been working out consistently. Having some shoulder issues that are giving me problems with pain and movement. But, rehabbing and NSAIDs seem to be working.

Finally got copies of my workouts.

sets reps weight
Squat Day
Squats (kilos)
1 6 70
1 5 100
1 5 120
1 4 140
1 4 160
2 4-5 165

Bench
1 8 135
1 6 185
1 4 225
1 4 245
1 4 265
2 4 235

Pronated Lat Pulldown
1 8 135
1 6 190
1 4 230
2 4 250
Bent Row-Supinated
1 8 60
1 8 70

DL Day
Dead Lift
1 5 135
1 5 225
1 5 275
1 5 315
1 3 355
1 3 385
1 2 405
1 2 425

Incline Bench
1 8 135
1 6 175
1 5 205
1 4 225
2 4 235

Supinated Lat Pulldown
1 8 135
1 6 170
1 5 205
1 4 240
1 4 260
1 4 280

DB Row 2 6 80


Home Workout
Supinated Chins
1 8 BW
1 6 20
2 4 30
Strt bar Curl
1 10 45
1 8 65
1 6 85
1 4 95
1 6 85
1 8 65
1 10 45

Hip Bar DL
1 5 135
1 5 225
1 5 315
2 5 375

Med Bench
1 10 95
1 8 135
1 6 155
2 5 175

Skullcrushers
3 8-10 75

Good bad week with the coach. Squat workout day went well doing worksets of 170kilos but DL workout day sucked....struggled badly at 435lbs which is ten less than what I did one work out prior.

Not getting enough sleep is definitely part of it.

Also had a bad bench day because of my left elbow popping out under little weight. Switched to dumbbells and got up to 80lbs then it started popping again...seems like tendonitis.

Update for tracking. Good workouts, not missing any. Better at sleeping. Protein probably not as high as it should be.

Worksets
SQUAT 4x 385
DL 2x 455
Sup Lat Pull 5x285
Incl Bench 5x240

Due to a scheduling conflict, I worked out with my coach one time only this week (good numbers on all lifts and good worksets) and then using a friends pass, worked out in a large, fitness center. Place has spin classes, a theater room with treadmills and all kinds of CF stuff. They also had a pretty decent free weight section. Definitely a live version of the GGO thread running through my mind the whole time.

It was really weird training in a large open gym. I either work out at home or at a small facility with the Oly coach. Felt a little awkward and took a little while to get everything setup because they didnt have enough larger plates and the lat pulldown machine didnt go up enough. Had trouble getting my numbers too...not sure why. I think I rushed through, plus not eating or sleeping well.

One funny point. It was DL day and I didnt see where they had a place for that so I asked their trainer where I could DL and he looked at me for a second and then said, pointing at the squat rack, "right there".

Worksets
DL 2 x 435
Lat Supinated 4x280 (struugled badly-realized later that I had the pronated numbers written down by mistake)
Inc Bench 2x4x215

Pulled a muscle on the lat pull so skipped BB Row.

Minor issue this week. Didn't keep my back tight during DL and tweaked my back a little. Not enough to do anything bad, just enough to make things miserable. Worked through it using some kleenex.

Today was Squat Day
Worksets
Squat 4x175kg
Incline Bench 4x255lbs
Supinated Lat Pull 5x280

still havent gotten my sleep or diet sorted out as well as I should. Although gaining without increasing bf noticeable.

BW 215lbs

Oh and since this is the most boring log ever, here's an angry silverback gorilla charging a dumb ass american guy who got too close.

Home Workout

Supinated Chins
1x8xbw
1x6x20
2x4x40
1x6x30

Trap Bar DL
1x5x
135
225
315
365
405

Med grip Bench
1x10x135
1x8x155
1x6x175
1x5x185
2x5x205

OHP (tried these for the first time in in months-shoulder started hurting a little)
1x12x45
1x10x65
1x8x85
1x6x95
1x4x115

Str bar Curls
1x12x45
1x10x65
1x8x85
1x6x95
1x4x115
1x6x95
1x8x85
1x10x65

DL day Worksets 2x3x425
Squat Day was rough...didn't feel good and while in a light squat warm up set felt a pop where rib meets sternum. Did not stop my work out but hurt during and definitely caused me to fail reps benching and on lat pull down also cut down on my squat volume.

On that note, going to be increasing volume for the next few weeks. By next month, I would like to get to 3x5x170kilos

Sup Lat 1x8x150, 1x6x200, 1x6x250 Sup Chin 2x10xBW
Incl Bench 1x8x135, 1x6x185, 1x5x225, 1x4x245, 1x4x255, 1x3x255
HBBS 1x60x70, 1x5x110, 1x5x140, 1x5x160, 2x5x170Kilos.

I researched what the injury might be and it is probably an inflamation of the connective tissue. Makes sense because I have that same issue elsewhere. Not a big deal and I think I can deal with it without it affecting me too much.

After getting some help in the beginner thread, instead of bulking, I have decided to try and cut for the next month. Want to try and get my bf down from 19% to 15% without loosing a lot of strength. I then may either cut some more (depending on strength levels) or start eating at a surplus until get to 20%. Then do it all over again. Not sure if this is optimum but I don't want to go over 20% and I am still working to gain strength...

Home Workout: really tired, did not want to work out at all. Was gonna skip but then decided to just dl and do some chin ups.

Popped rib/cartilage thing was going to stop me from lifting any kind of weight but then I thought of a solution which was to dust off a weight belt that I never use and strap it across the rib to hold it in place. Worked great.

Starting RFL today to try and get down to 12-14% BF so I can then go back on a surplus.

Current 215 20%

TRAP Bar DL 1x5x
135
225
315
365
405
4x455 (belt slipped)
505

Chins 2x10xBW

DL work out. Training at the OLY gym is the best move I could have made. Very motivating to be around athletes who are working towards competing at the national level. One of the coaches has a legit shot at making the olympic team. More so, issues with form have long since been corrected and I feel like I'm working out in the safest way possible.

Strt Bar DL
1x5x135, 225, 315
1x3x315, 405, 425,
2x3x445

Flat bench
1x8x135
1x6x185
1x5x225, 245
3x5x265

Pro Lat Pull
1x8x150
1x6x200
1x6x250
4x6x265

Last Wed, I got into the back of a truck, picked up a 60lb bag of sandmix, leaned over and down and immediately felt a nice jolt of pain in my SI joint. Been so long since this has happened that I forgot that it would. Muscle spasm/pain impacted my Friday workout hard and yesterday as well. 80% DL off blocks (couldnt get low enough) on Fri. and 2x5x160kg squats yesterday.

Yesterday for the first time since I started working with a coach, I used a belt. During the squats, it seemed easier with a belt to hyper focus on keeping super tight in my mid and especially lower back. Worked great, felt good. Probably going to start using a belt full time because I think it really helps to keep the SI from acting up under heavy loads.


Beginning of last week, in talking with the coach at the gym, I mentioned cutting and that my bf was around 19-20%. He said no way and estimated me at 10%. He remeasured using jackson/pollock method and $500 calipers and sure enough I was 10.57%. That forces a bit of a reset on my cutting.

Weight this morning was 206lb.s. That's averaging a pound a day which seems too fast even on RFL. Going to bump the cals a bit and keep going until I hit 200 then maintenance into a surplus. Still amazed at the chub I carry on my lower stomach...not sure if that's entirely an age thing or not. But, definitely makes me rethink just how much of a fat ass I was at 245 and not lifting.


Tuesday Workout Work sets
Squat 2x5x160kg
Pronated Lat pull 3x5x260
Flat BP 1x4x255, 1x3x255 1x5x2245 Dying on these from lack of food.

Hoping my back is 100% by Friday.

I'd be pretty surprised if you were 10.57% BF at 206 lbs, even if you're decently strong.

Easily confirmed/verified through pics imo.

How many measurement sites did he pinch?

I agree and was pretty skeptical about being 10.57...the variance on the test is +/-4% and there is no way in hell I was less than 10% so maybe it fell on the high side of the variance?

the test is 7-sites and he has done a ton of them, so I feel as far as that goes, it should be somewhat solid. He measured each site twice.

Here's the test and my measurements and results.

http://www.linear-software.com/online.html

43 215lbs
Jackson/pollock 7-point test
tricep 4
Umbilicus 18
Bicep 3
subscap 14
illiac crest 6
chest 4
thigh 6
midax10

bf 10.57%
Lean bw 192

I still don't think it was 10.5 though and modified my cut to be more around 14%.
I will try and post a pic later.

Injuries suck...
Skipped my home workout to let my SI issue calm down. 80% squat workout with coach felt good and yesterday's DL workout was going great good strong tight lifts up to 405. Then on 435 I think I ruched my setup and didnt lock my back or possibly I just lost it from cutting for the last two weeks and my SI popped again. So frustrating. Insta dropped the weight and felt the muscles spasm up...which is really aggravating because it's not the disc/si pop that hurts or restricts movement it's the spasming muscles.

So now another set back for another two weeks. Icing and stretching this time seems to be helping pain and stiffness not quite as bad as last time. Very discouraging and making me think "oh ****, is this going to keep happening and prevent me from progressing?" I don't really think it will...whole issue is way better since starting to work out.

Incl Bench 3x5x255
Lat Pull Pro 1x8x150, 1x6x200
Pro Chins 1x6x20, 2x6x50
DL 1x5x135, 225, 315, 1x3x365, 1x3x405, 1x1x405 fail

Once I heal up, going to start cycling sessions of lower weight more volume with the heavy sessions.

BW yesterday was 205.6

Took a full week off from everything. Finished my RFL cut last week @205lbs. During the two and a half weeks I averaged around 1400 calories per day. I had no issues with hunger. But, I did feel somewhat down both physically and mentally during the cut. Not sure if that is standard or not. Noticed that I got leaner from the top down and bottom up. Still have a small gut glued to the lower abdomen and figure I would need to cut down to 195 to get rid of it completely. Is nice to see the starts of serratus and external obliques, not knowing previously that I owned sets of those.

Saturday workout was a good step back.
Pronated Lat Pull 3x5x255
Incl Bench 3x5x235
HBBS 2x5x315
DL 2x5x275

Hopefully I will be fully recovered in a week or so and once there, will start alternating volume days with heavy days. Basically heavy squats/volume DL and then heavy DL/volume squats.

Home workouts will continue as they have except I will alternate Trap bar DLs with Squats.

Back injury is almost 100% and after a month of issues this is the first day of new programming: volume day squat.

Squat
kilos
1x
10x70
8x100
6x120
5x140
2x5x150
Goal is to quickly get back up to 3x5x175

Flat bench
1x
10x135
8x185
6x225
6x245
2x5x255

Pronated Lat Pull
1x
10x150
8x200
8x220
2x8x230

Good workout. Still rehabbing. Hoping to be 100% in 1-2 weeks max. \

Inc Bench
1x
6x135
5x185
3x225
2x245
2x265
2x2x275

Supinated Chins
1x
8xBW
5 + 50
2x4+70
1x5+50
1x6+30

DL
1x
5x135
3x225
2x315
4x2x355
These were basically easy and no pain or stress on the SI so hoping that I can start to ramp back up.

Home Workout. Still working under my max on Trap bar Dl. Had no pain or stress in the disc or SI so I think I can start pushing again.

Trap DL
1x5x135, 225, 315, 365, 385, 405

Close Grip Bench
1x10x135
1x8x155
1x6x185
1x5x205
2x5x215

Strt Bar Curls
1x12x45
1x10x65
1x8x85
1x6x100
1x4x115
1x6x100
1x8x85
1x10x65

These are pretty easy but seem to put stress on my shoulders and caused some pain in my right shoulder. Icing it now.

First Squat Intensity workout. trying to establish weights and reps. Still not quite a 100% but no pain, no issues.

Flat BP
1x
6x135
5x185
3x225
2x245
2x265
2x285
1x300
2x265

Pronated Lat Pull
1x
6x150
5x200
5x240
3x5x260

HBBS (KILOS)
1x
6x70
4x100
3x130
3x150
2x170
2x2x180

Felt pretty good, not hard...not easy

Volume DL Day
Incl BP
1x
8x135
6x185
6x225
3x5x245

Supinated Chin UP
1x8xBW
3x8+30
1x7+30 (failed 8th)

DL
1x5x
135
225
315
365
2x5x405