week 5 day 1

Last week I missed the last rep on my OHP 140x5.  So this week I moved the OHP top set to 1x4 and was able to complete my reps with 141 pounds.  Also, I've been working on my technique for squat and trying to get a better low bar position.  280 yesterday was the heaviest I've ever squated for 5 reps, and felt really good.

The full "monday"(actually done on friday) workout was

Squat 280x1x5 + 262.5x4x5

OHP  141x1x4 + 127.5x2x5

Rows 180x3x5

I also really like having several lighter squat sessions throughout the week.  It allows for good technique practice, but is still heavy enough(65%+) to count as some reasonable additional volume.  I think this has really helped me with the consistency on my heavy days(80%+)

Later this week my heavy deadlift will be 340x5... and I'm a little nervous about it... we'll see.  Either way, I'm currently seeing fairly good PR's compared to where I was at the end of Starting Strength.  This plan seems to be working for for me currently.

Lets get started.

Hey yall.  Failed Vessel here.  I'm a weak fat guy trying to get less weak at less fat.  So I thought it would be good to journal things a little.  Just give me some accountability.

My stats: 26 year old male. 5’10”. 260 lbs. About 31% bf via the Navy method.  My scale read 256 this morning, but it's a finicky scale.  I was weight around 270 on that scale about two months ago, so there is some progress on that front.

I finished up a run of Starting Strength linear progression about two weeks ago with my lifts ending at around:

Squat 275 3x5, 
Bench 170 3x5, 
Deadlift 315 1x5, 
OHP 135 3x5

so for the past two weeks I've been on a homemade program based on Andy Baker's writing

Monday

Squat 1x5 @ 80% of 1rm + 4x5 @ 75%

OHP 1x5 @ 80% + 2x5 @ 75%

Power cleans 5x3

Wednesday

Squat 3x5 @ 65%

OHP 5x5 @ 70%

DL 1x5 @ 80% + 2x5 @ 75%

Friday

Squat 3x5 @ 70%

Bench 1x5 @ 80% + 4x5 @ 75%

Barbell Rows 3x5

My plan of progression is to base these lifts off a "projected 1rm". The projected1rm is increased by
5 pounds for each successful week. Once I miss a rep on my top sets, I plan to switch my top sets
to 1x4 @ 83% and drop the projected max by 10 pounds, then when I miss a rep of the 1x4,
switch to 1x3 @ 86 and drop the projected max again by 10 pounds. Once the tripple gets too
heavy (a miss or rpe 10), then switch back to fives, and use a estimated 1rm based on the best
tripple as the new starting "projected 1rm".

I'm also running 3-4 times a week. not far... but better than nothing. Running is hard when you weight
270 pounds.

If squats stall, there is room to add volume to friday. If OHP or Bench stall, there is room to add
volume on monday. Deadlift is already a little stuck, so it might make sense to replace the cleans
or rows with a closer variation like SLDL or SGDL. For now, I will let this program run it's course and
adjust those variable after a reset or two.

The goal with the program was to make something I can just run and not have to tweak and second
guess. A lot of the programs i was finding had empty slots that I would have to fill and be afraid that
I was ruining the program. At least this way, I'm running the program as writen. Even if it's sub-optimal,
I'm not ruining someone elses program. Maybe It's a fooling mindset, but it's the one I have, so I'll run
with it, unless I get empirical evidence that this program cannot work for me. I'll post workout logs
from time to time. Maybe once a week? once a month? Maybe every time I work out? Maybe I'll fall
off the wagon shortly after writing this? we'll see.