2/9/10
Morning Weight: 163.0
Squats
210x3x5
OH Press
95x3x5
Powerclean
100x5x3
2/11/10
Squats
220x3x5 tied PR
Bench
170x3x5
Deadlift
235x5 tied PR
2/13/10
Squats
225x3x5 Felt easy and also felt good to finally get the two plates on there.
OH Press
100x3x5
Powerclean
105x5x3
Im leaving to go on vacation tomorrow and after that lacrosse starts so unfortunately i will not be lifting for a while. however the next time i start lifting seriously again will be the summer which will be nice because i will be able to lift for 3 straight months without any other sports interfering.
5/22/10
Today was my first day getting back into it. Starting weight is 160. I wanna get that up and get my lifts to be respectable. Im following the program until football 2 a days start around august 15th.
Squat
135x3x5
Bench
135x3x5
Deadlift
180x5
Everything was nice and easy today. Only took about a minute in between sets. Looking forward to the upcoming workouts.
5/24/10
Squat
145x3x5
OH Press
80x3x5
Power Clean
95x5x3
5/27/10
Squat
155x3x5
Bench
145x3x5
Deadlift
190x5
5/29/10
Squat
165x3x5
Overhead Press
85x3x5
Power Clean
105x5x3
Some measurements I took about a week ago so I can track progress.
Circumference of…
Bicep-13.25"
Thigh-21.5"
Chest(fully inhaling)-42"
Forearm-12.25
6/1
Squat
175x3x5
Bench
155x3x5
Deadlift
200x5
Gained 3-4 pounds this week.
6/4
Squat
185x3x5
OH Press
90x3x5
Power Clean
110x5x3
6/6
Squat
195x3x5
Bench
165x3x5
Deadlift
210x5
I weighed myself the other day first thing in the morning after i went to the bathroom and i weighed 167.2
6/6
Squat
195x3x5
Bench
165x3x5
Deadlift
210x5
Weighed 167.2 first thing in the morning after going to the bathroom the other day
6/9
Squat
205x3x5
OH press
95x3x5
Power Clean
120x5x3
6/11
Squat
210x3x5
Bench
170x3x5
Deadlift
220x5
6/14
Squat
215x3x5
OH Press
100x3x5
Power Clean
125x3x5
It seems like my conditioning is much better than it has been in the past. Ive only been taking 2-3 minutes at the most between sets where as in the past I sometimes used more than 5.
6/17
Squat
220x3x5
Bench
175x3x5
Deadlift
230x5
Should be breaking all my PRs within the next week. I’ll also probably be starting GOMAD soon.
6/19
Squat
225x3x5-tied pr, didnt feel too hard
OH Press
105x3x5-pretty hard, need to start microloading or repeating each weight for 2 workouts in a row
Power Clean
130x5x3-i didnt have a problem getting the weight up, but i was using too much arms, not enough trap
6/21
Squat
230x3x5-PR!
Bench
180x3x5-PR!
Deadlift
240x5-PR!
6/24
Squat
235x3x5
OH Press
105x3x5
Power Clean
135x3x5
6/26
Squat
240x3x5
Bench
180x3x5
Deadlift
250x3x5
Today was my first day of GOMAD, I also had the runs the entire day. Hopefully I’ll be able to tell if those two are connected in the near future.
6/28
I worked out in the high school weight room with some members of the football team today.
Squat
240x3x5 Decided to keep the weight the same just to be safe because I was in a different gym.
OH Press
110x3x5
Power Clean
140x5x3
After I was done with the lifting, the coach made us go outside and run all sorts of sprints. I didn’t know this was part of the deal, but I did it anyway. Well I happened to eat a big meal before I got there, drank 2 protein shakes, and drank about a gallon of water in that 100 degree weight room all before we went out and ran sprints. Of course I threw up all over the place, but went right on running after I was done. After the whole thing was over I was like, “Fuck that, I’m not doing that again.” But the more I think about it, I think I will continue to lift at the school and do the sprints after lifting.
Also, I don’t think my body can handle an entire gallon of whole milk a day, at least not yet. I had the runs for 2 days after doing it and overall just felt like crap. This leads me to believe that I may be lactose intolerant, even though I have had no problems with milk in the past. As of now the plan is to drink a big shake with whole milk and a scoop of protein powder after every meal. This is similar to what Wendler recommends in his recent article. This will have me drinking about a half gallon a day.
6/30
Squat
245x3x5
Bench
185x3x5
Deadlift
260x3x5
7/2
Squat
250x3x5
OH Press
110x3x5
Power Clean
145x5x3
Happy with how everything is progressing.
7/5
Squat
255x3x5
Bench
185x3x5
Deadlift
270x5 Used a mixed grip for the first time tonight.