I have been working out on and off for a while now. Played sports all my life (football, wrestling, hurdles), was in the US Navy, and now I’m 30 and want to change what I have been doing (AKA start taking this shit seriously).
Last year I took it pretty seriously and got in a bit of shape but started engineering school an hour and a half away shortly after, and all my time was sucked away. I recently transferred to an Engineering school 7 minutes down the road and have been in the gym religiously for the last month.
I’m 6’0.5’', 192lbs right now. I was originally doing Crossfit Football. Then I realized that my main goal is to get my strength up, and doing all that metcon mess was slowing down my recovery. So I decided to do a dedicated strength program (SS’s Practical Programming Novice Program). I would do the original SS but I was doing PC’s before with heavier weight and my catch was shit so I could feel it in my wrists. Gonna let that calm down and then work them back in and work on form.
Tomorrow is Day 3 of the program:
Squat: 3x5 @ 195
Bench: 3x5 @ 200
Pullups: 3 x Failure
I lowered my squat and DL to work on form and make sure I was keeping my hamstrings tight and driving up with my ass. I wasn’t doing that before and was up to 225 3x5 squat and 320 5RM DL, but now at least I am doing it right.
The rest of my stats:
Press: 3x5 @ 125
Deadlift: 275 5RM
Short term goals:
Get my squat 3x5 to over 300lbs
This is my 2 month progress from last year, I look closer to the before picture right now.
Day 3:
Squat: 3x5 @ 195 , didn’t feel heavy but I posted a video for a form check.
Bench: 3x5 @ 200 , felt good
Strict Pullups: 3xFailure 14,12,10
Day 4:
Squat: 3x5 @ 200 , felt good, still tweaking the small things like packing my neck and breathing.
Press: 3x5 @ 130 , took everything I had to get the last rep.
Strict Chin-ups: 3xFailure 15,15,10 *should get my dip belt on Wednesday so I can start adding weight soon
Day 5:
Squat: 3x5 @ 205 , felt good, still tweaking the small things like packing my neck and breathing.
Bench: 3x5 @ 205 , last rep was tough, but got it.
Deadlift: 1x5 @ 290 , I really HATE OCTAGON PLATES, but I made it work.
Day 6:
Squat: 3x5 @ 210
Press: 1x5, 1x4,1x3 @ 135 , Sucked. Yesterday my recovery was hell. I had a final exam and a final project due today, so I was up till 1am doing that. Spent the whole day sitting in a chair and dimensioning drawings.
Strict Pullups: 3xFailure w/25lbs 8/8/8 - Definitely like the new dip belt, and I got a chalk sock so I can stay on the bar longer.
Day 7:
Squat: 3x5 @ 215 , felt good
Bench: 2x5 @ 210 1x4 @ 210 , didn’t have a spot and didn’t want to drop the last one
Strict Chins: 3x Failure @ 25lbs, 10/8/8
Day 8:
Squat: 3x5 @ 220, felt good
Press: 3x5 @ 135, Stoked that I got it this time.
Deadlift: 1x5 @ 305
*Worked out in my dads garage gym… HUGE difference than working out inside an air conditioned College gym, but I made all my lifts so I was stoked.
Day 9:
Squat: 3x5 @ 225 , felt really good
Bench: 1x5 1x3 1x4 @ 215 1x4 @ 210 , Don’t know what happened on that second set…It’ll come Wednesday.
Strict Pullups: 3x Failure @ 25lbs, 10/10/8
Day 10:
Squat: 3x5 @ 230 , felt really good
Press: 1x5 1x4 1x3 @ 140
Strict Chinups: 3x Failure @ 25lbs, 12/10/9
