Losthog—2018 First year

The_Myth · January 4, 2018, 7:59pm

Yeah, the calipers self administered are probably least accurate. I had myself at 9% on calipers and I was 16% on a hand held. I think the hand held is better for consistency,but none of them are truly accurate. I also own a Skulpt which I think is the most accurate.

You can find a SS coach here https://startingstrength.org/site/coaches

Posting a video here is also very helpful. @MarkKO is very generous and knowledgeable, as are a few other dudes that I’ll tag if you want me to.

Appreciate your enthusiasm. I found my biggest hurdle is patience, lol.

losthog · January 4, 2018, 8:00pm

@The_Myth @MarkKO video: squat / dead

losthog · January 4, 2018, 8:27pm

Sure videos are posted. I’ll take all the brovice I can get. I’m here for as long as the body will hold up. Kicking against age as long as I can

MarkKO · January 4, 2018, 9:22pm

Squat

you’re a little high, but not massively. An extra two inches and you’re sweet;
what you are doing is rushing each rep, which compromises their quality. The best analogy I’ve heard is that any lift is like shooting a bolt action rifle - each rep is a distinct unit and you need to go through a number of steps before executing;
get tighter, and push your knees out more.

Deadlift

try to keep your shins more vertical and get your shoulders behind the bar;
ditch the runners, socks will do better;
think of pulling backwards while pushing your heels into the ground;
the bar is kind of going around your knees right now, what want is a straight line up and down which is where the vertical shins come in

losthog · January 5, 2018, 5:35pm

Ok…couldn’t do SS anymore it was way too basic. Probably a mistake but it is what it is…

I switched to a simply strength 5,3,1 program. I added a joker set (5%) and pyramids to it. The workout is below…

Press 5x 45,50,65,75,80,90,105,110,95,85
Cl gr bench 10x 45,70,85,100
Wide lat pull, close, rev, 20x70
Rev grp Bb row 10x45, 15x 95,95, 20x95
Bench dip (body weight)–3x20
Bb curl- 3x20 45,45,45

I went ahead and did squat and bench due to it being on the SS schedule as I transition. I did focus on pushing knees out and butt down. The spotter( watcher) said it was much better and hips were under the knee.

Squat – 5x 45,95,115,185.
Bb bench- 10x45, 5x 95,115,150,170, 2x205

I’ll not add in the squat or bench like this moving forward. Just didn’t want to not bench with a 5 day break. @MarkKO thanks for your input on the squat. The guy I workout with said he noticed it but just didn’t tell me…some help he is

MarkKO · January 5, 2018, 10:28pm

That would be the part when you spot his squat or bench and let him get pinned.

losthog · January 5, 2018, 10:32pm

if it wasn’t my 19yr old son I would totally give him a negative rep he would never forget. We are both on this plan and having a great time hanging out and lifting together…he may end up with something good in a few years. I’m old. Hoping for a 1200 total before 50.

MarkKO · January 5, 2018, 10:35pm

I’d do it anyway. I’d expect my young fellow to call me out no matter what

losthog · January 6, 2018, 8:46pm

Jan 6, 2017

DL: 10x45, 5x135,150, (3)185, 195,220,250,260, 225,195

Front squat: 5x45, 10x85,100,115
Leg curls: 3 -15x55
BB wide grip rack pulls: 10x45, 3- 20x115
Flat bench leg raise: 3x20
Standing calf raise: 270x15,13,10

Worked a more vertical shin by raising hips much different feel…less squat like more back. Good stuff. Challenging but not hard.

PR for DL. And first time front squats so a PR there too…

Enjoying this workout. Taking two days so my son and I can be on the same schedule for lifting.

losthog · January 7, 2018, 9:45pm

Weighed in today 240.6. 17.7% BF. Mixed growth and shrinking with the tape measure. Switching the diet up to keto for a 4-6 week cycle to get rid of some of this BF to improve insulin sensitivity. Going to 15% for sure would like to hit 13%. But won’t stay in a deficit longer than 6 weeks if I’ve hit 15% for two weeks. Deficit is -500 calories.

losthog · January 9, 2018, 2:32am

Keto day 2. Ketones showing up on test stops tonight only very slightly. Which is a good thing. I should be in ketosis after tomorrow’s workout. May take another week or two for the body to fully adapt to. Ironing ketones for fuel. Calorie defecit of -50 calories today very small but a defecit.

Workout: bench day

Bb bench
10x45. 5x95,105,125,135,155,175,?185,185,155,135. *pr for bench at 185 and yes it felt so good I added a second set. Almost went for a third but just left it in the tank.

Incl bench
10x 45,70,80,100 these were too easy but it was accessory work I’ll up my numbers next cycle.

Wide grip lat pull down
20x 80,80. 15x80

BBbent over row from flow dynamic
10x45, 20x135,135 perfect weight challenging but not over reaching

DB row single arm with fat grips
20x40 each arm. Picked light weight to leave some meat on the bone for tomorrow’s work

DB hammer curls with fat grips
15x20,20,20 pleanty for the forearm burn…forearms were pushed hard on this.

Reverse grip tri pushdown cable
20x50,60,60 elbows saying hey some…

Solid workout today. Neuron was quaking at the finish. Didn’t want anymore but could have if I wanted to push it…

Grind on fit fam. 225 is in my sights by the end of February. 250 by summer easily

losthog · January 10, 2018, 12:12am

Solid day at the gym. CNS was quivering when done!!! Awesome!

Squat 5x95,135,140,160,185,205,215,215,185,135
RPE 6.5

RDL
10x125,150,175. RPE 6

Lying leg curl
20x55, 15x55, 10x55.

Hanging knee raise
15,13,15

Good morning (1st time ever went super light)

20x45,55,65

A good workout to finish week 1. Loving this program. Thx JW! @Jim_Wendler

Rest for two days. I’m ready for some extended down time. Good break.
Keto is dumping fluid down 7lbs

losthog · January 10, 2018, 6:39pm

Rest day:

I’m going crazy. Being out of the gym is a discipline for me. I want to go workout. I’ll focus on diet, watch some training YouTube, read health and lifting articles, dream of my goals, make plans for future programs and lifts, take some walks, rest.

I know I need the rest but damn I want to train.

MarkKO · January 10, 2018, 9:20pm

That’s normal earlier on. You’ll come to value your days off.

losthog · January 11, 2018, 3:56am

I read back over my training logs from July when I started lifting. My bench is up 100lbs. Squat is up 160. Never pressed or Dead lifted with enough consistently to make a comparison. I’ll take that as a win and hope to get another 50 or so in the next 6 months.

losthog · January 11, 2018, 11:58pm

Day 5 keto. In full ketosis and acetone production. Night before last I couldn’t sleep up until 4am. Not sure why just couldn’t sleep. Slept last night. Hitting macros easily (not my first go at keto was keto for 6months before lifting and lifted keto for 10weeks.).

This is another rest day for me. Ready to hit the iron.

Confession time. I’m having some issue with my right elbow. Right on the inside (medial) humorous. It’s been there for awhile and I thought it was from tricep extensions and heavy curls. It seems to be slowly getting better since I’ve practically cut the volume out of those lifts. Just putting this in to track it. When I touch the ring finger to the thumb of the arm/ elbow affected I feel it. It springs up on heavy bench but nothing that can’t be pushed through. My concern is do I stop and rehab it or just part of the body getting stronger.

Stay glossy. Grind on…

losthog · January 12, 2018, 6:32pm

Being keto and pushing hard, I expected a much harder time in the gym than I had today. Weights felt just right today! Diet is on point. Reworking wrist position on the bench helped the elbow today. I was too bent in the wrist.

Press:
45x10, 50x10, 65x5, 75x3, 95x3, 100x3, 110x10(+), 120x5(?), 120x5(?),100x3, 90x6. Second joker set RPE 8.5

Close grip bench (vertical wrist position):
45x10, 95x8, 105x8, 115x10, 115x10

Wide grip lat pull:
40x10, 90x20 (good working weight will stay with this until it gets easy)

Close grip lat pull: 90x20
Rev grip close grip lat pull: 90x20

Power clean:
45x10, 115x10, 115x13, 115x15. These winded me. Good weight for now.

Bench dips::
BW 23, 10x20, 10x20

BB bicep curls:
50x20,20,20

Diet is on point. Macros are dialed in under 30 total carbs for three straight days. Fluid loss is done. Not weight loss will be body mass. Hopefully more fat than muscle.

losthog · January 12, 2018, 7:26pm

Just because. Tracking progress too

losthog · January 13, 2018, 8:55pm

Jan 13, 2018. Keto diet

Great day PRs everywhere

DL:
5x 95,135,155
3x 185,205,235
3+: 12x265 RPE 6.5
Joker: 285x5,x3 RPE 7

Paused: 5x 225, 185

BB front squat:
8x 45,95,115,135

Lying leg curls: 55x20,20,12

Wide grip BB rack pulls below knee:
45x10, 135x20,20,15 ( just sick of doing these ).

Decline bench weighted sit-ups:
10lbs x 20,20,20 (too easy)

Standing calf raises : 270x15,15,14

DB farmers walks: 40dbs 50yds (too easy)

10 min walk

Much better grasp of this type of program. Loving this format.

losthog · January 15, 2018, 1:20am

New measurements. In. BF 17.1% down .6%

Working it down to 15% or lower before any changes made to diet. Nice losses on the tape mostly due to fluid loss from keto dump.
Down to 235 this am. Was 249 Dec 31. 10 of that is fluid. So I’m down 4