Eh, let me see if I can post some more. I’ve been doing essentially the same thing for almost 40 weeks. Current bodyweight is 162 lbs as of yesterday. Overall lifting volume and frequency is low.
Week 39, Day 1
FRONT SQUAT
250 x 5
270 x 5
290 x 5
HEXBAR DEADLIFT
410 x 5
RDL
185 x 12
185 x 12
A1: GHR
x12
x12
x12
A2: WEIGHTED DECLINE SIT-UP
60 x 20
60 x 20
60 x 20
Damn dawg! Light as fuck!
You should make it a goal to FS 405 @ 160lbs. Get on those olympic lifters level 
How’s life going these days? Still jumping out of planes and climbing??
Week 39, Day 2
Bodyweight: 163
A!: OVERHEAD PRESS
130 x 5
145 x 5
155 x 5
110 x 9
110 x 9
110 x 9
110 x 9
110 x 9
…with…
A2: PULL-UPS (multi-grip)
40 x 8
40 x 8
40 x 8
x12
x12
x12
x12
x12
x12
B1: SEATED DB PRESS
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
…with…
B2: T- BAR HIGH ROW
100 x 12
100 x 12
100 x 12
FACEPULL
110 x 20
110 x 20
haha, no doubt! Man, I have really enjoyed the low frequency and volume, and I would have to bump everything way back up to get back to 405!!! Especially at 160 lbs! Would be pretty badass. I feel confident I could get close. 385 would be my goal. Might have to think about that…
I am still climbing! Still getting out once or twice a week when I can. However, I haven’t jumped since the fall though! Need to get back down there! Thanks for the message buddy!
What’s good man? Saw you haven’t posted in months. Hope life treating you well brotha, hope you still lifting and sky diving!
Heyyyyyyy man! Whoa long time! Life has been good, but I have had a helluva time with my lifting… ohhh, where do I start. My psoriasis went ape shit last year. I couldn’t figure out how to fix it, so I was yo-yoing my diet, lost more weight, got extremely weak in the gym, started gaining weight back this year, psoriasis got a little crazy again and then injured my shoulder trying to build strength back in the bench press. In the process, I kept training through it, so I developed some severe muscular imbalance in my right shoulder, which made it worse, such as I got some slight scapular winging in my right side, chronic tightness in the pec minor, blah blah blah-- feeling allll fucked up! LOL
So, I haven’t pressed a heavy weight in like 6 weeks, seeing a physical therapist, trying to get shit working right again. I am feeling better, it is just slow getting the shoulder feeling strong and stable again. I have had issues with that shoulder for years (old injury, I mention it several times throughout my log here). Traditionally, I stay away from bench pressing, I get a wild hair up my ass and I think it is a good idea… however, it is never a good idea. 
Trying to get my diet settled straight. Still working on solving this psoriasis thing. It is getting there, but it is a lot of trial and error. Makes it very difficult to get calories in with my overall energy expenditure each day. I went awhile consuming less than 2,000 cals a day (I felt like shit doing that)… So, I am back up to 3500 per day now, just trying to get the right foods in. One of the biggest challenges I have ever had to face. I refuse to take the medications, but this route is difficult, and an even more challenge for someone who used to eat 6,000 per day at one point.
Other than that, my life is truly amazing. Job is going well. My girlfriend is the best thing that has ever happened to me. She has been so supportive, patient and helpful with my diet. Family is all well. I have my health. All is well. I’ve just lost my size and strength. I feel so small and weak, it truly sucks, but I know I can build it back. Just need to get some shit dialed in and get the body working right again. I don’t ever want to go back to squatting 450+ or being 190lbs, but I would like to be back around where I was a year and a half ago. Smaller, strong and lean. Much easier to maintain and healthy that way. I don’t think it will take me long, luckily I have kept a good amount of leg strength and my cardio/conditioning is still on point (ran a mile under 6:30 the other day)-- it is mainly my upper body that has gotten super weak and my overall muscle mass on my whole frame. What is life without a little challenge!?
How are things with you? Still getting wicked strong???
Damn dude! Sorry to hear you gotta go through all of that! Glad you happy that and life is treating you well though man! You a tough guy so I’ll know you’ll get it all figured out in the end! But no need to bench man! You can build a nice upper body with just the oh pressing, db pressing, dips/pushups, and a shit ton of rows/chin-ups lol. I’ve learned, if it hurts don’t do it!
Things are good with me man can’t complain. I think you’d be shocked at my strength levels now. I’m 183lbs and I can squat 500x3, deadlift 545x3, bench 355x1, and oh press 255x1 LOL. But I have NO WANT to get bigger or stronger. I just don’t want to eat enough. It’s crazy how far I’ve come from the first time we started talking on the forums! I owe a lot to you, so I am always thankful for that!
Glad you doing as well as you can man, happy for you! I hope the PT helps with that shoulder and gets it fixed so you can start putting HEAVY THINGS OVERHEAD AGAIN!
That is incredible man! Way to go! You did that in no time at all. Very impressive. I am very happy for you. Do you have any lifting videos? Before and after shots of yourself? That has got to be an amazing transformation. I feel like you did that within 18-24 months mostly.
No videos or pictures yet. I’m waiting for the perfect time to just show everything haha!
Yeah man I would say 3 years total to get all of that. Learned I am built to squat and press. I went from 225 to 405 in a year so that was cool lol. Definitely learned a lot about myself in the process though, that’s for sure!
That is great to hear! Let me know when you post some before and after stuff. Would love to see the progress you’ve made with your strength.
I finally put together something I have wanted to do for years, a home gym! It has been some of the best money I have ever spent. I have got everything I need for continuing on with my training away from a commercial gym.
The last couple of years has been extremely challenging with my psoriasis and avoiding medications that suppress the immune system, including chemotherapy drugs. I have managed to not use anything, other than simple topical ointments. However, trying to maintain weight and strength is a very real challenge on the diet I must follow. I have fallen all the way to the low 150s in my bodyweight. Currently, I have gotten back up to 162 as of today. It has really tested my ego and self esteem. I have walked around at 200 pounds, and being 150 pounds is a real mind fuck after that. I have tried to learn not to put so much self worth into my strength and physical performance-- but I find that I simply just LOVE training. I love it. It has always added so much to my life, and when I cannot progress, I do get depressed about it. Being positive in light of this has been a learning experience.
So, despite not being able to be 100%, I have not ever stopped training. I think I have found a new method to my diet that might allow me to build some more weight and strength back. I don’t mind being 165-175, I actually feel better at that weight-- BUT, I do want to be strong again, and to be strong, you must eat lots of food!
So, as of today, for the last 3 weeks I have managed to get 4100+ calories per day. Double over what I was getting there for awhile.
Hopefully I can have some smooth, uninterrupted training for awhile.
Hate to hear the health issues. Everyone’s got some crap, and if they don’t, they will. I developed atrial fibrillation and had to have a heart catheter ablation. Sucked. But been well since.
I built a home gym Christmas a year ago. Best thing I ever did, and been adding toys ever since.
Try to post updates, and maybe start your log back…always enjoyed following your journey.
You still in NC?
Thanks man, yeah it has been a bit of a roller coaster-- but that is part of this living life thing I think! Sorry to hear about YOUR a-fib! Glad you are well.
I will say, through this process, I have learned how to eat healthy. Whereas before I ate anything and everything. I remember reading a lot of Dave Tate and how they just ate such horrible food for the sake of building strength and size, with no regard to their health. Looking back, it only added to my disease by doing a very similar thing. So, a good thing that has came out of this, is how it has forced me to really put a priority on quality nutrition.
I am still in NC. How about you? Still in the Charlotte area? I have given thought to continuing on my log again. My numbers are not super impressive, but that isn’t the point of this is it? lol
I very much appreciate the kind words.
I am going to try and start logging more. My training has been in a continuous maintenance phase, with no real goal for the last couple years. I guess I could say my goals have been centered around overall health and wellness mostly. I’ve never really had physique goals, but I’ve put the strength and performance goals in limbo for awhile. My body weight has fluctuated between 155-165 pounds. I’ve lost a fair amount of strength, but still happy with where I am considering some challenges and difference in lifestyles. My diet ranges from 4500-5500 calories every day. It is almost exclusively derived from chicken, beans, amaranth, vegetables and fruit. I have occasional excursions with pizza, burritos and fun stuff— but I’ve learned I have to keep it to a minimum. It’s bland, it gets old, but it seems to keep my autoimmune bullshit in relative control. To get that many calories from just those foods is a pretty constant endeavor every day, but it is better than losing more weight or taking shitty medications.
My current body weight is 161 lbs and I will be turning 36 this month!
Week 1, Day 1
Jump Rope: 5 minutes, nothing special.
FRONT SQUAT
125x5
155x5
185x5
215x5
245x5
A1: FLOOR PRESS
95x5
120x5
140x5
170x5
205x5
…with
A2: BB Row
95x5
120x5
140x5
170x5
205x5
HYPEREXTENSION
3 sets x 8-10 reps
FACEPULL
3 sets x 8-12 reps
AB Circuit, 3 rounds of…
Weighted ab wheel rollouts, deadbugs, & weighted crunches.
Pretty basic.
Week 1, Day 2
JUMP ROPE, 5 minutes
FRONT SQUAT
140x5
160x5
190x5
190x5
A1: STANDING OVERHEAD PRESS
80x5
95x5
110x5
125x5
A2: WEIGHTED PULL-UP/CHINS
+20x5
+40x5
+50x5
+60x5
DEADLIFT
135x5
225x5
275x5
315x5
FACEPULL
3 sets x 12-15 reps
AB Circuit
Captains of Crush Grippers
Bunch of singles with #1.5
Week 1, Day 3
Jump rope, 5 minutes
FRONT SQUAT
125x5
160x5
190x5
225x5
255x5
185x10
A1: FLOOR PRESS
100x5
125x5
150x5
175x5
200x3
145x10
A2: BARBELL ROW
100x5
125x5
150x5
175x5
200x3
145x10
B1: WEIGHTED DIPS
+70x8
+70x8
+70x8
B2: FACEPULLS
20x8
20x8
20x8
Various grip dumbbell curls, 6 sets x 10-20 reps.
Floor presses are hard!!! Do you pause them?
I feel like they should always be paused, to get the most out of working the sticking point.
Yes they are! I do a slight pause when I do them. I’ve been using floor presses as my main movement as I can’t bench press without aggravating my shoulder. Something about that range of motion has always caused issues as I add weight to the bar.
Week 2, Day 1
Jump rope, 5 minutes
FRONT SQUAT
135 x 5
185 x 5
225 x 5
255 x 5
225 x 5
A1: FLOOR PRESS
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
A2: BARBELL ROW
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
HANG POWER SNATCH
95 x 5
95 x 5
95 x 5
AB CIRCUIT
(Weighted ab wheel rollouts, deadbugs, weighted crunches)
Week 2, Day 2
Bodyweight today: 163
Jump rope, until the song “Back to school,” by Deftones, ended.
FRONT SQUAT
140 x 5
160 x 5
190 x 5
190 x 5
A1: STANDING BARBELL OVERHEAD PRESS
80 x 5
100 x 5
115 x 5
130 x 5
115 x 5
115 x 5
A2: MULTI-GRIP PULL-UPS/CHINS
25 x 5
35 x 5
45 x 5
55 x 5
45 x 5
45 x 5
DEADLIFT
185 x 5
225 x 5
275 x 5
315 x 5
SNATCH GRIP HIGHPULL
140 x 5
160 x 5
180 x 3
200 x 2
FRONT RAISE
100 total reps
FACEPULLS
50 total reps
CAPTAINS OF CRUSH GRIPPERS
I really just fuck around with these, close the #1 and #1.5 a bunch of times. That #2 is still a bastard.
Week 2, Day 3
Body weight: 163
Jump rope, 5 minutes
FRONT SQUAT
135 x 5
160 x 5
190 x 5
225 x 5
260 x 3
190 x 10
A1: FLOOR PRESS
100 x 5
125 x 5
150 x 5
180 x 5
205 x 3
180 x 10
A2: BENT OVER BARBELL ROW
100 x 5
125 x 5
150 x 5
180 x 5
205 x 3
180 x 10
B1: CABLE TRICEP PUSHDOWN
4 sets x 10-20 reps
B2: DIPS
4 x failure
C1: FACEPULL FROM LOW PULLEY
6 sets x 10-15 reps
C2: VARIOS GRIP DB CURLS
6 sets x 10-15 reps
FOREARM TRAINING
3 rounds of wrist roller, BB forearm curls, and 45 lbs plate holds