Age: 28
Height: 5'10"
Weight: 215
Athleticism: meh
Lifetime 1RMs (tested):
SQ: 360 (2/12/18)
BP: 267.5 (9/10/18)
DL: 420 (8/13/18)
PR: 155 (9/3/2018)
CH: 297 (7/2/2018), BW included
Current e1rms (Weekly avg. for all sets of <=5, >=@7):
SQ: 325
BP: 271
DL: 410
PR: 156
CH: 299
DL and PR e1RMs dropped off suddenly this past week; they were up at 432 and 165 the previous week..
Training History:
I trained off and on with various brosplits, SL5x5, Madcow, etc. for a few years in college, then stopped training altogether for about 6 years and of course detrained completely. In Dec. of 2016 I started again with SL5x5 before switching gears to run the SS Novice LP. I signed up with SSOC in Sep. 2017 while struggling through the tail end of novice LP, and got coaching/programming from Wolf up until last week. We essentially ran through 4 distinct phases of programming which I will summarize here:
LP: Started with the SS novice LP of course, with a small reset to clean up some technique things. ~4wks
Modified LP (MLP): When LP ran its course, we did some of the advanced novice type modifications e.g. 1x5+2x5 backoffs on squats, 2x3+2x5 backoffs on presses, added a 2x5 lighter deadlift day. ~8wks
Wolf Method (WM, 2 cycles): After officially exhausting LP in mid-December 2017 we moved to Wolf's early intermediate setup known as "Wolf Method." I won't share the exact scheme as I don't think he's publicly released much of it, but I'll say that was a sort of HLM/TM hybrid with some added lift variations. For squats in particular I think it works out to more of a HMM setup than HLM or HLH. ~20wks
4-day upper/lower (4D): Pretty standard SS 4-day split approach, 2 SQ/DL focused days and 2 PR/BP focused days, rotating rep ranges. ~15wks
In this time I went from 205-215BW, most of which was in the LP/MLP phases which I somewhat regret... We started using RPE pretty much from day 1 (gasp!), so I was able to track e1rms through the process. Again, these are weekly averages for sets of 5 reps or less, @7 or higher:
Low Bar Squat:
Bench:
Conv. Deadlift:
Press 2.0:
Weighted Chin (BW Included):
PL Total and Wilks:
I'll save the analysis for a future "1yr with SSOC: A Review" thread..
Injuries:
During WM cycle 2 I developed some kind of lingering issue on the outside of my left quad/hip that causes intermittent pain while squatting. No egregious technique errors, rest/NSAIDS didn't help. I've slowly been working the squat volume back in but it's been fairly inconsistent as far as when/how it flares up. Sometimes about half my warmups are miserable and then it settles down at the working sets, sometimes not. Sometimes lowbar is fine, sometimes highbar is fine, sometimes neither are fine. I've just started working with the SSB a little so may bring that into the rotation as well. At this point I'm basically just training whatever squat variant happens to be bothering me the least that day, though the default is to low bar if possible.
Current Plan:
Right now I'm going to join the Nuckols' bench programming experiment and run the 3x weekly intermediate med-volume setup. I'll pair this with the 2x weekly beginner DL template and a MM-style weekly density block for presses and chins. Still working out what to do for squats, as this hip thing is still up and down, and the Nuckols squat templates would all be an acute increase in training volume which I suspect is not a great idea... Suggestions are welcomed and appreciated! After this I will look to move to an RPE-driven template, either the RTS general intermediate or possibly one of the BBM templates.
Day 2 and already NDTFP...
; 3-3.5min rests
