I’ve been around for awhile. I started a training log. Since then (like 2008) I’ve not done much. I was a failure. Several girlfriends later I became engaged and I’ve had a son (Ben-Jammin’). I still have the son but no longer have the engagement (anyone wanna buy a ring?).
Long of the short is, she was too young and I was too stubborn. MMkay? Now, fuck all the bullshit. Since her leaving, my son has become a huge focus. Since I found out about him coming into the world I quit smoking after 16 years of that shit (I’m 32) so yes, I smoked since I was 14. 2 long years pass by and he’s all I have to show for it. I’m done with the bullshit.
If you read all that, great, if not, whatever.
I started training again in April and I subscribe to the Kroc/Tate/Wendler principles of training. Just fucking push yourself.
I used to be a little bitch, I was scared of real weight on the bar and now I’m far from afraid of it. I train smart and I’m JUST starting to discover that intensity that I’ve seen in so many lifters of yore. I KNOW I am a changed man from all this situational drama and I KNOW I will prevail.
I never benched over 145 in my 32 years. Last monday I got 225 after 2 weeks of failed attempts. That’s warmup weight for most of you, I’m sure… but it was a fucking milestone for me. I’ve got a… fuck it here:
1 RM:
Deadlift: 315 x 3 (never 1rm’d)
Squat: 315 x 2
Bench: 225
OHP: 135 x 3
I’ve been doing my own shit that seems to be working, a sort of volume/strength adaption of 5/3/1 without the adjust rep schemes (I KNOW, IT’S NOT 5/3/1 then, I’m okay with that… it’s working).
I followed this since April and I’ve seen a lot of increase - if I got all reps I added 10lbs on upper and 20lbs on lower. I haven’t missed yet.
The next 4 weeks I’m doing volume based on this on all but DLs (still going to 4x5 DLs) the rest will be 6x12 @ 70% 1RM, if I hit all reps I’ll add 5lbs (upper) and 10lbs (lower) - there is more accessory work that I didn’t care to list here but this is the heart of the program.
Weight: Last time I posted here I was 187lbs, I fluctuate daily as most do but for the first time in my life I was over 200. 197 is pretty consistent for me though.
Congratulations on beating the nicotine demon. I’m an ex-smoker myself, became a total asshole for about 2 months after quitting. Now the withdrawals are long-gone but I’m still an asshole.
I’m still an asshole too… but the tide has turned and I feel sorry for smokers that I see. Especially ones that I see here lighting up on their way out of the gym. So glad to be rid of that demon.
Today is my first big volume day, I thought about doing some gvt/hst principles on this… I’m starting volume because I hit my 225 bench milestone and didn’t want to do volume on a weak ass oly bar only rep scheme. I needed SOME weight behind the pushing.
Today is Squats/Deads/Calf Raises - working out in my garage I have limitations so that’s it.
Planned tonight is
Back Squat: 6 sets 12 @ 225
Deadlift: 135x10, 185x8, 225x5, 275 to fail, 315 to fail (Not doing volume, just going for strength still [controlled descent])
BB Calf Raises: 6 sets to fail @ 135 (I haven’t done calf raises in years and will likely up the weight peri-workout) Don’t want to go over 30 reps per set
So that’s my plan for Mondays and Thursdays.
I use “volume” loosely here, as it’s volume for me, I’m well aware that people hit chest and only chest on one day but my old pattern of:
4x5 = 20 reps at 80%
vs
6 x 12 = 72 reps @ 70% (twice a week now) is 7.2 times the volume.
So yeah. Let’s see what happens. I’ll post after the workout today to complain about bullshit probably… but I’ll work through it all.
Any tips on this, should I just keep pushing myself for volume or work up to it ramp style? like 4 sets 12, then 5 sets 10, 5 sets 12, 6 sets 10, 6 sets 12? Would that do anything more for me? Lower the weight 10 or 20 lbs and try 6x12 again? Or just keep pushing?
I’m leaning towards keep pushing and get the last 2 numbers up til 12 across the board then move up 5/10lbs.
Barbell Bench Press
45 lb x 20
95 lb x 10
135 lb x 5
180 lb x 5
180 lb x 5
180 lb x 5
180 lb x 5
180 lb x 4
Pretty accurate on the 80% here. Failed on the last work set of 5x5 at 80%. Repeating this same weight next workout… pushed so close to failure (almost didn’t get the 4th rep).
Dips - Triceps Version
10 reps - was going to do 6 sets of 10 at 10lbs but nope… shoulders gave out on 2nd set so I just dropped the rest, will likely move dips to other day
Barbell Deadlift
135 lb x 5
185 lb x 3
225 lb x 2
250 lb x 5
250 lb x 5
250 lb x 5
Grip slipped on rep 3 of last set… went to straps and finished up.
I’ve kept 30 reps a goal and have been trying to get there in AFSAP (as few sets as possible) first try was a sad 14 sets, next was 9, and this was 7. Progress is progress. When I get to 10 reps of any of these I will likely start adding weight. 5 reps seems to be a mental roadblock so far… we will see
(Did these at work in business casual haha)
Madcow 5x5 day 1
Start Bodyweight Dynamic Warmup/Stretching
00:05:00
Body Weight Lunge
20 reps
Box Jumps
20 jumps | 36 in (PR)
Barbell Squat
45 lb x 10 reps
130 lb x 5 reps
160 lb x 5 reps
190 lb x 5 reps
225 lb x 5 reps
255 lb x 7 reps
Saved a few in the tank on last set.
Barbell Bench Press
45 lb x 10 reps
95 lb x 5 reps
115 lb x 5 reps
140 lb x 5 reps
160 lb x 5 reps
185 lb x 5 reps
205 lb x 4 reps
Felt good so went an extra set 20 lbs. Did well. I’m okay with pushing myself
Bent Over Barbell Row
70 lb x 5 reps
90 lb x 5 reps
105 lb x 5 reps
125 lb x 5 reps
140 lb x 5 reps (PR)
haven’t done these in a few years… felt weird
Thanks Raven, it’s all about diet as I can finally say. It’s exciting to see that change in just 12 days. I’m eager for a few more days, I’ll probably start to plateau on this but this is a nice boost in encouragement.
