I periodically return to the first post to update my status and goals.
Log Started: January 4, 2016
Last Update: January 17, 2025
Athletic Background:
Age: 38
Height: 5’11"
Weight: 231.6 (1/17/2025)
Pre-2004: HS Football & Wrestling
2004-2007: College Football Player
2008-2012: Running Enthusiast
2013-2015: Kettlebell Enthusiast
2016-2017: CrossFit-Like Person
2018-2020: Strongman-Like Person
Present: Deadlift & Kettlebell Enthusiast
Training History:
I played football & wrestled in high school, also dabbled in powerlifting for a little bit. I then: played football in college, ran long-distance races (5K’s all the way up to full marathons) for 5-6 years after that, and picked up other fitness hobbies like yoga, mountain biking, and rock climbing during my 20’s (oh, to be young again).
In 2014-2015, I started doing lots of kettlebell workouts and eventually lifting heavy barbells again, which brought me to back to something vaguely resembling a strength athlete by the time I started this log in January 2016. Longtime T-Nation friends might know that I followed a “daily dose deadlift” approach for most of the period from 2016-2019. It served me well for several years - I deadlifted 620 in September 2018, which felt pretty good for someone training 20 minutes a day in a basic garage gym without much effort into programming or assistance work.
However, for most of 2020, my back didn’t feel right and kept getting worse & worse. I also had an unpleasant realization that over a couple years, my physique had gotten huskier than ideal for health and longevity; I weighed in at 258.6 pounds on 2/4/2020 which was disappointing but not surprising (I could tell the weight was creeping on, but just kind of rationalized it because I was getting stronger).
So in February 2020 I decided to break from heavy barbell work for awhile & focus on improving my pull-up numbers until I slimmed down a bit. I eventually resumed deadlifting with a switch to sumo stance, which has seemed to agree with me - far fewer back issues since making the change. I still love pulling heavy, but now I’m trying to be a bit more well-rounded than just deadlifting every day.
In early 2023, my wife got very into kettlebell workouts, so I also started doing some kettlebell workouts for solidarity, and in summer 2024 I started doing lots of pull-ups and realizing how good that feels for my upper body. So now I kind of want to have a program built around pull-ups, kettlebell pressing, squats and deadlifts.
December 2024 update: I had an inguinal hernia surgery in August which was a forced layoff from any strength training for a few weeks. I spent the fall doing kettlebell press and pull-ups, but now think I’m good to start really lifting again. Starting in January 2025, I’ve laid out a 12 week plan for myself that has four three-week cycles of the following:
S: Deadlift & Pull-ups
M: Squat Variation
T: Light KB Press
W: Press Variation
R: Medium KB Press
F: Deadlift Variation
S: Heavy KB Press
Started this on Sunday 1/5/2025. In each of the three-week cycles, I will rotate through the following core lift variations:
Squat Variation
- Box Squat
- Front Squat
- Back Squat
Press Variation
- Axle Overhead
- Axle Bench Press
- Bench Press
Deadlift Variation
- Axle Deadlift
- Sumo Deadlift
- Deadlift
I’ve never really done this, but I’m excited to give it a whirl: cycling through variations of the movements, for some variety, some fun, using my different implements. I also think it might help me from trying to rush right back to pulling 500+ pounds.
Important to note that I’m viewing this as a ground-up rebuild, so the starting weights will be very light. My goal at the end of the 12 weeks is to have reached a “baseline” that is pretty squarely “Average Garage Gym Lifter Guy” territory: squatting 315, benching 275, and deadlifting 405 at a bodyweight under 220 pounds (plus my special bonus of pressing the 106 pound kettlebell and banging out sets of 10 pull-ups).
When I get there, I’ll see how it’s all feeling and re-evaluate but it wouldn’t be so bad for that to just be a maintenance state for the next decade, as I do want to equally prioritize health and longevity with my pure strength gains. These numbers may seem mediocre to powerlifters but they’re plenty adequate for “daily living as a strong guy” in my opinion. Walking around as a 220-pound guy who can squat 315, bench 275, deadlift 405 isn’t going to be the strongest guy at a power meet but is plenty strong for daily life. And if that’s ultimately too easy, I can just keep pushing that needle up slightly higher.
In 2025 (and beyond) my goals will be:
405-pound back squat
315-pound bench press
495-pound deadlift
106-pound kettlebell press
10 (chest-to-bar) pull-ups
My (Post-Hernia-Surgery) PR’s:
Back Squat: NA (yet)
Bench Press: NA (yet)
Deadlift: 375 @ 234.8 (1/3/2025)
KB Press: 106 @ 233.2 (1/2/2025)
Pull-ups: NA (yet)
My Older (All-Time) PR’s:
Front Squat: 370 (8/15/2019)
Back Squat: 445 (9/27/2019)
Deadlift: 625 (2/8/2019)
Wife’s (Post-Pregnancy) PR’s:
Back Squat: 2x185
Deadlift: 1x225
Kettlebell Press: 1x35
slightly_smiling: