2 months of heavy barbell (almost)

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Okiludy
Okiludy Posts: 558 Member
in Fitness and Exercise
I wanted to do one of these every month as an accountability measure. It also gives me snapshots to look back on. It is about a week early but hit a milestone today that I am pretty happy with. I'll try to hit everything as last one of these had questions and being at GMT +9 I couldn't respond in timely manner.

Background:
45 year old male. Obese and have gone from 300 lbs on 4/1/2017 to 271 lbs on 7/28/2017. My macros are 30/30/40 carb/fat/protein. I am attempting to balance weight loss to 1lbs a week but hitting that sweet spot of CICO is hard.

Supplements:
I started taking the Kaged Muscle stack 2 weeks ago. It is a pre/intra/post workout supplement stack. I don't know if helping progress yet but the workouts are more energetic than on 2 cups of black coffee. I also get a bit of the "pump" with it. Now I am training for strength/power with low reps so a pump is a bit odd for me to have. I like it because the 3 items have correct dosages of creatine and protein along with other supplements I wanted to try. Instead of getting a bunch of things I could get 3 and cover everything I wanted to add in. Yes before anyone says anything I don't need it. Difference is I wanted to try.

Soreness:
Added this as a subject since I've seen a lot of it lately. Yes I have discomfort on days of and day after lifts. Hitting PRs every workout is going to cause stress for my body to adapt to. Thing is I have 48 hours of rest between heavy lifts. I feel good by the time I get back in gym. Recovery and rest are just as important as the training. That is where the body changes to stimulus you forced on it.

Goal:
I just broke past one of my goals today. I wanted to have a calculated 1RM of combined on Squat/Bench/Deadlift of 800 and I am just over that today. Next short term goal is 900 while continuing weight loss. Long term goal would be 1000 combined while weighing 225. I am hoping to hit this before 2018, well the 1000lbs at least. Weight will take longer I think. After I hit this I'll reevaluate goals.

Program:
I use the novice program at http://www.powerliftingtowin.com/. I feel it's a variation of SS more geared to powerlifting. You do squat, bench,deadlift 3x a week. You also do 1 day of assistance training to help weak points on body. For me this is Rows,Curls,Abs and I do HIIT on this day. I also swim 2-3x a week for about 1-1.5 hours.

I did start with SS and did it for 1 month until I started new program. SS is great and I would still do it if I wasn't a bit interested in competing in a meet next year possibly.


Lifts:

Squat
  • 3x5 45lbs 6/5/2017
  • 3x5 150lbs 7/5/2017 last day on SS
  • 2x5 260lbs 7/28/2017 I felt really solid and should have went for 6 reps. I feel hitting 300 in a month should be doable

Bench
  • 3x5 45lbs 6/5/2017
  • 3x5 135lbs 7/5/2017 last day on SS
  • 3x3 160lbs 7/28/2017 I felt good but not great today on bench. I'll likely stall on this lift in next few weeks. Still I got my reps

Deadlift
  • 1x5 65lbs 6/5/2017
  • 1x5 265lbs 7/5/2017 last day on SS
  • 1x5 335lbs 7/28/2017 I felt strong as today. I could have done 6 reps but instead growled at mirror and held the bar for like 30seconds. No straps, just chalk

Replies

  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    you're doing great! and sounds like you are doing all the right things in all the right ways.
  • Okiludy
    Okiludy Posts: 558 Member
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    Update at true 2 month mark. I changed over to 2nd phase of newbie program on 8/4/2017. It's close to same program but more volume on M/F and W is more of a deload day with 2second pause bench and squats. The program does not call for resets after a stall but moving to phase 2 of program. I stalled on the Deadlift at 340 and was had bad form on bench for last rep so just called it a stall.

    My bodyweight is down to 263lbs from 300lbs. Still holding a calorie deficit. Doctor cut my blood pressure meds in half yesterday and said I might be able to stop them completely in Nov (next checkup) if I keep getting healthier. He was pretty surprised by the weight loss and body composition change. Last time I saw him was couple of weeks before I started lifting.

    Squat
    • 3x5 45lbs 6/5/2017
    • 3x5 150lbs 7/5/2017 last day on SS
    • 2x5 260lbs 7/28/2017
    • 3x3 280lbs 8/4/2017

    Bench
    • 3x5 45lbs 6/5/2017
    • 3x5 135lbs 7/5/2017 last day on SS
    • 3x3 160lbs 7/28/2017
    • 5x4 167.5lbs 8/4/2017

    Deadlift
    • 1x5 65lbs 6/5/2017
    • 1x5 265lbs 7/5/2017 last day on SS
    • 1x5 335lbs 7/28/2017
    • 2x3 340lbs 8/4/2017

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