2 months of heavy barbell (almost)

Okiludy

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

SonyaCele

you're doing great! and sounds like you are doing all the right things in all the right ways.

Okiludy

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