Harbard's Log

Current stats are 5'10" at 192 lbs.  I lost 4 lbs within the first two weeks (probably mostly water weight), and have stabilized at 192 for the last 4 weeks.

I ran StrongLifts 5x5 for about 5 weeks before joining NF, then decided to switch to a routine inspired by Starting Strength.  I say "inspired" because Rippetoe makes it clear if you deviate at all from his prescription, then "you're not doing the program."  Because of my age and time constraints with job, kids, wife, blah blah, I'm actually only training twice a week.  From what I've been reading, I can expect about 80% of the results I would see with a 3 day split, and I'm fine with that.  I'm only interested in competing with myself for now.  Because of the decreased volume, I'm adding one accessory exercise per workout.

Lifting Program (each workout once a week):

Workout A

Squats 3x5

Bench Press 3x5

Deadlift 1x5

Chinups 3 x failure (start adding weight at 3x10)

Workout B

Squats 3x5

Overhead Press 3x5

Deadlift 1x5

Dips 3 x failure  (start adding weight at 3x10)

Eventually, I'll alternate between Deadlifts and  5x3 Power Cleans if I convince myself I can safely perform Power Cleans in my garage.  Will probably need to get some advice in the forums on that subject.

Starting weights:

Squat: 175 (+10 linear progression to start)

Bench press: 165 (+10 lpts)

Deadlft: 195 (+15 lpts)

Overhead Press: 105 (+10 lpts)

Chinups: 6,6,4

Dips: 10,10,10

Chinups and Dips are both body weight only now.  When I feel absolutely solid on the 3x10 scheme for each, I'll start adding weight on the belt.  These are usually tough because I save them for the end.  I'll probably have to start decreasing the linear progression pretty quickly, but I wanted to take advantage of the early novice effect while I still can.

I've got one week of that under my belt, so I'll log that retroactively.

A quick note on diet.  I haven't gone Paleo, and don't really intend to.  I eat mostly lean meats, eggs, nuts, fruits and vegetables anyway, but I still enjoy plenty of dairy and whole grains as well.  I have no dietary issues with lactose or gluten, so I see no reason to deprive myself as long as I go organic, whole grain, and unprocessed as much as possible (i.e. oatmeal, brown rice, whole wheat pita bread, etc.)  I eat 4-5 quality meals on Monday - Friday lunch (i.e. my main training and recovery period) and eat fewer, less healthy meals on Friday dinner - Sunday.  This allows me to make progress without driving my family crazy

3/23/2015 - 8:00 pm

• Squats 3x5 at 175
• Bench Press at 165
• Deadlift 1x5 at 195
• Chinups 6,6,4

All the lifts felt good, but I was gassed by the chinups.  I've always been a little weak on those, so this is going to be long slog to get where I can put weight on the belt.

3/25/2015 - 8:00 pm

• Squats 3x5 at 185
• OHP 3x5 at 105
• Deadlift 1x5 at 210
• Dips 10,10,10

Lifts and dips all felt good.  Will probably add a 2.5 lb plate for Dips next week.

3/31/2015 - 8:00 pm  190.5 lbs body weight.

• Squats 3x5 at 195
• Bench Press 3x5 at 175
• Deadlift 1x5 at 225
• Chinups 6,6,3

As Deadlifts go up, chin-ups tire out faster.  May need to increase rest time.  Also, I think I'll need to incorporate straps or the mixed grip within the next 1-2 weeks.  My last set of DL's has my grip getting a little sloppy.  I want to focus on form for that working set, and strengthen my grip with the warm ups sets and chin-ups.  

4/2/2015 - 8:30 pm (lbs)

Squats 3x5 at 205

OHP 3x5 at 115

Deadlifts 1x5 at 240

Dips 10,10,10 at 2.5

Squats and dips felt great. OHP got a little tough, but I increased the rest before the last set and it felt much better. I think I'm going to up the rest period going forward. Deadlifts were ok, but I had to use mixed grip on the working set. Felt a little upper back rounding, which probably means I need to keep my lats more engaged.

Overall, I think some standard creatine supplementation would help. Will be adding that soon.

4/6/2015 - 8:30 pm 190 lbs body weight

Squats 3x5 at 215

Bench Press 3x5 at 185

Deadlift 1x5 at 255

Chin-ups 6,6,3

The bar was moving really easy tonight. I slightly increased both my calories and rest times today, and felt a difference. I also have some Creatine coming tomorrow, and will begin standard supplementation (no loading phase) tomorrow night. As usual though, I was gassed out by the last set of chin-ups. I think putting these at the end of a "big three" workout is too demanding.

4/8/2015 - 8:15 pm

Squats 3x5 at 225

OHP 3x5 at 125

Deadlifts 1x5 at 270

Dips 10,10,10 at 5

Everything felt great except OHP. Missed my last set. I started creatine yesterday and had enough calories and rest, so the weight was just too much for me right now. Going to reset OHP back to 115 and decrease the progression to 5 instead of 10. Going in to my first challenge, I'll be looking to hit +20 lbs in 6 weeks. This would put me at 135, which should be doable in that time frame.

I can already see that OHP and chin-ups are going to be weaknesses. Not abig deal, since those aren't competition lifts anyway.

4/14/2015 at 193.5 lbs body weight (creatine water weight is showing up)

Squats 3x5 at 235

Bench Press 3x5 at 195

Deadlift 1x5 at 285

Chin-ups 6,6,4

Lifts felt good. Chin-ups gassed out on last set, but got 4 instead of 3. This was the first workout of my first 6 week challenge, and I'm feeling optimistic.

4/16/2015 at 8:30 pm

Squats 3x5 at 245

OHP 3x5 at 115

Deadlifts 1x5 at 300

Dips 10,10,10 with 7.5 lbs on belt

Lifts felt good, but I'm really having to focus more. I'm also putting on a belt for my working squat and DL sets. I guess that's to be expected after 10 weeks of linear progression. May need a deload after this challenge.

4/20/2015 at 8:00 pm

Squats 3x5 at 245

OHP 3x5 at 120

Deadlifts 1x5 at 300

Dips 10,10,9 at 10 on belt

Paused weights in everything except OHP and Dips. Will need to repeat 10 lbs for dips next week. I'm also mixing up the combinations a little, because I'm shifting to alternating between Deadlifts and power cleans.

4/22/2015 at 8:00 pm

Power Cleans 5x3 at 95

Bench Press 3x5 at 195

Squat 3x5 at 250

Chin ups 6,6,6

Power cleans SUCKED! I think I'll preserve my good health and forego those in the future. Maybe I'll incorporate weighted hypers as a DL assistance movement instead.

4/28/2015 at 8:00 pm

Squats 3x5 at 255

OHP 3x5 at 125

Deadlifts 1x5 at 315

Dips 10,10,10 with 10 lbs on belt

On track. I'm glad my progression is programmed to slow, because Deads felt a little heavy. The reset in OHP did some good, cause 125 felt light this time around.

4/30/2015 at 8 pm

Squats 3x5 at 260

Bench Press 3x5 at 200

Chin ups 7,7,5

Squats and Bench felt really strong. I decided to completely drop the fourth exercise in Workout B, to aid in fatigue management for the last 3 weeks of the challenge. After this challenge, I will be incorporating dumbbell rows instead of power cleans or Pendlay rows. Those have always been great mass/strength builders for me, and are way more schedule and back friendly.

5/4/2015 at 8:00 pm

Squats 3x5 at 265

OHP 3x5 at 130

Deadlifts 1x5 at 325

Dips 10,10,10 at 12.5 on belt

325 felt damn heavy tonight. Not sure if I was just tired or if I'm approaching a reset. Guess I'll find out soon.

5/6/2015 at 8:30 pm

Squats 2x5 at 270, 1x5 at 245

Bench 3x5 at 205

Chin ups 7,7,5

Been a bad week. Hit a brick wall on squats. May have to forego my challenge goal to maintain safety. I guess that'll teach me to set goals without factoring in potential resets

5/12/15 8:50 pm

Squats 3x5 at 270

Twin toddler teething meltdowns made for one disastrous night. The only good news is that:

A. The 270 felt light tonight, even though it kicked my ass last week

B. They finally went back to sleep

5/14/15 at 8:00 pm

Power goes out so I opened my garage door and lifted to the sounds of rain and thunder.

Bench 3x5 at 210

Deadlift 3x5 at 332.5

OHP 3x5 at 135

PRs on both Deads and OHP. I switched to Sumo, and I'm never looking back. With conventional, my lower back feels fragile. With Sumo, it feels like a piston. Thor would be proud.

Squats 3x5 at 275

OHP 3x5 at 140

Deads 1x1 at 340

Used knee sleeves for the first time. Squats were easy. OHP was hard. Missed Deadlifts cause I ran out of gas. Will probably drop squats and make one more try at my Deadlift goal next workout.

Bench 3x5 at 215

Workout cut short by life. Being a parent is hard.

Twins???  You are a good man.  How old?

Twins??? You are a good man. How old?

That's so awesome.  Awesome and super tiring.  Lol maybe cardio is needed more than lifting 

That's so awesome.  Awesome and super tiring.  Lol maybe cardio is needed more than lifting 

You're probably right, but I'd rather lift than run any day.  Although, I probably will work in some swimming this summer--as long as doggy paddling while holding a kiddie float counts as swimming.

6/1/2015 at 8:30 at 197 lbs

Bench Press 3x5 at 215

Squats 3x5 at 275

Chins 8,8 supersetted with

BW Lunges 10,10

Hot as crap in the garage. I should be tough as nails by the end of the summer. Oh well, guess that's why the Gators usually have such a huge home field advantage.

6/3/2015 at 7:45

OHP 3x5 at 140

DLs 1x5 at 335

Dips with 15 on belt 10,10

Good Mornings 2x10 with 45

Went ok. These are the two main lifts where I feel progress starting to be harder.

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