I Have 15 Years (ish) to Intimidate My Daughter's First Boyfriend

Training Logs
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(or girlfriend - we do not judge).

Me: 27 years old, 6ft tall, too many lbs/kgs (haven’t weighed in a long time - will soon). On again/off again lifter for many a year, aiming to make it stick this time. I have an eight month old daughter now and must be built enough to intimidate all future boyfriends when the time comes. Apart from that, my other, general, goal is to just be better - stronger, bigger, better conditioned, look better naked (and frankly, in clothes). Vague I know - I don’t think I’m in a position for specific/short term goals yet - other than to lift at least 2.5kg more for each main lift than I did last time out.

How will I get there - my schedule/commitments limits me realistically to 3 days per week for an achievable long-term commitment - starting strength for now and then probably Texas Method once I stall.

Anyone who wants to keep me honest/critique my routine/progress/hurl friendly abuse is welcome to do so.

That’s a lot of words, now some work outs:

10/2/19 Starting Strength Day 1
Squat/Bench/Deadlift

Squat - worked up to 55kgx5 called that work weight and did 3 sets

Bench - up to 40kgx5 - 3 sets

Deadlift - up to 95kg - 1 set

Quite humbling giving I could lift a fair bit more last time I was in the gym (years ago, I admit). Nothing stellar then but much more. Something to work back to.

17/2/19 Starting Strength Day 2
Squat/OHP/Power clean

a week between sessions as I was abroad visiting relatives (was due to get up at 6am on the day we flew to sneak a session in but my daughter marked the occasion with her worst night of sleeping ever so decided against it).

Squat
20x5
40x5
50x5
55x5x3 (felt heavy enough so decided to stick with the same work weight as last time given the 1 week gap)

OHP
worked up to 35x5x3 for work sets

Power Clean
worked up to 30x3x5 for work sets - focusing on form

Chin Ups

A rather humbling attempt at some band assisted chins:

purple plus red band (2nd and 3rd smallest) x 3
blue band (largest) x 5 - I then got stuck trying to get back out of this as it needed most of my bodyweight to push it down. Then the damn thing flung of my foot and caught my right thumb on the way up, spraining it. Still bruised and swollen. As I wrote in my note book 'lose some god damned weight)…

19/2/19 Starting Strength Day 3
Squat/Bench/Deadlift

Squat
20x5
40x5
50x3
55x1
60x5x3 - the 55kg felt light so went for a 5kg jump. Last rep of last set a little slow so 2.5kg jump next.

Bench
20x5
30x5
40x3
45x5x3 - again last working weight felt light so went for it

Deadlift
40x5
60x5
80x3
90x1
100x5 - felt good, will take a view based on how I feel next time out but will probably shoot for 105

Inverted Rows
Pull-up grip, using power rack
Bar at pin 12x8x2
Bar at pin 11 (basically the lower the pin the higher the angle) x8 (felt tougher - will shoot for 3 good sets of 8 at this height and then move down)

Conditioning - Incline Treadmill Sprints
20% (max incline) 1 min warm-up walk and then 15s sprint 45s rest at following speeds:
6 (doesn’t state whether kph or mph) x1
7x1
8x1
9x1
10x2
9x1
6 Total (accidentally hit the emergency stop on the last one and didn’t have the patience to wait for the incline to reset so left it there).

Will aim to progress the sprints by: hitting 10 reps of speed 8 x 15s/45s rest; reduce rest to 40s/increase work to 20s; progress to 20 reps total; then start adding speed).

Next session will be tonight. First full afternoon alone with the baby ahead of my wife going back to work on Monday first, so off to a soft play centre now.

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You gotta buy a gun for that matter sir.

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This got a chuckle out of me and is, in my humble opinion, a worthy goal haha

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+1M points for the title - hilarious
-1M for this made-up unit of “kg”. I’ve never heard of such an insane thing.
You, sir, are at neutral

Awesome that you’re out the gates lifting and conditioning! Many of us (or maybe just me) get lazy and skip one or the other

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Just repeat these words…" I have a gun and a shovel and I’m not afraid to go back to prison"

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I’m British (Welsh to be precise).

Black%20Panther%20-%20we%20don't%20do%20that%20here
Black%20Panther%20-%20we%20don't%20do%20that%20here718×415 33.5 KB

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I need to be able to catch the guy before I can rip his arms off and hit him with them.

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Ha - see above on the gun front.

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Freedom Units

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Lmao tell him you own pepper spray hahahahahahah! That would sound so funny “Ayy you there, - dont touch my daughter I got me some pepper spray.”

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I love the title man, took me a couple of days to open it.
I’m in.
If you stick around, this forum is a great place to get stay motivated.
After you’ve stalled out on Starting Strength I’d suggest to focus on either weight loss or strength/physique gain. It’s hard to chase two birds.

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I’m hoping that by the time I’m done with Starting Strength I will have lost enough fat that I can stop worrying about focusing on losing more for a while - but let’s see

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Getting crowded in here - thanks for coming along for the ride.

Last night’s session (replying to everyone got my fledgling account temporarily suspended so couldn’t post it last night - ha)

21/2/19 Starting Strength Day 4
Squat/OHP/Power Clean

Squat
20x5
40x5
50x3
60x1
65x5x3 - warm-up sets felt good so got greedy and went for a 5kg jump

OHP
20x5
30x3
35x1
37.5x5x3

Power Clean
20x3x2 (changed bars after the first set as I had a poor bar and I swear it sounded like it was unscrewing when it was spinning)
30x1x2
35x3x5 - nice 5kg jump

Inverted rows
Pin 12 (hear me out - I was using the rack with the lifting platform this time which made it about 1 inch higher off the floor, so equivalent of pin 11-ish) x8x3 - going to stick with this next time and focus on form - in particular keeping my body straight throughout

Conditioning - Incline Treadmill Sprints
1 min warm-up walk
20% - speed 8 - 15s sprint/45s rest x 9 (wanted 10, but the feeling like I was going to vomit did not subside after the 45s rest for the last one, so left it there).
1 min cool-down walk

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Love the title, good luck with your goals mate!
This reminds me of when we were young and stupid as fuck and a group of us rocked up to pick up a mates girlfriend,the dad came out before her, leaned in the window and said to my mate “you hurt her and I’ll fukin kill ya” then stared us all down,haha.

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Bore Da Blocky, nice log. I’ll be following.

Good luck on Saturday.

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Welcome to the forums man, a good group of peeps in here to offer advice/criticism when you need it.
I’m 28 y/o and we are expecting our first child in July, so I can relate to the title!

Also, I’ll just leave this article here as I think it is a great way to build a strong base (and you’re already on the right track): “Help a Friend Get Stronger” by Jim Wendler.

Edit: Sorry @Chris_Colucci, my mistake, I know better…

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Set your cricket bat to oak.

Awesome thread title.

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Diolch. Watching the game with two English mates in an English pub so much luck required. If we play like we did the last two games we’ll get hammered.

Thanks - that was an interesting article and I’ll try and follow those principles (broadly, I do think i’ll stick with the conditioning for now).

23/2/19 Starting Strength Day 5
Squat/Bench/Deadlift

Would usually do Sunday morning but I’m on the beer for the rugby this afternoon so thought best to do it this morning. Only 36 hour rest though and definitely felt it, tough session, squats took ages and had nothing left for conditioning.

Squat
20x5
40x5
60x3
65x1
67.5x5x3

Bench
20x5
30x5
40x3
45x1
50x5x3 - this was a highlight of the session - consecutive 5kg jump

Deadlift
40x5
60x5
80x3
100x1
105x5 - these were tough, I was pretty much cooked by this point

Inverted rows
Pin 11 x 8
Pin 11 x7x2 - couldn’t quite get the angle right today.

Conditioning - Inline Treadmill Sprints

Had to force myself to do these and only managed 3 at speed 7 - felt it in my lower back when sprinting and felt like vomiting through much of it.

3 days rest now and back it hard on Tuesday.

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That’s kind of what I’m aiming for, only in a perfect world I’d be big enough to simply stand there silently and let my delts say all I need to say - a la the reincarnated Sandor Clegane

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You’re clearly a good omen, you can come again.

25/2/19 Starting Strength Day 6
Squat/OHP/Power Clean

Today felt much better than the last session, a full 48hrs+ rest clearly helps. OHP a particular highlight as could have gone heavier quite comfortably, and power cleans much tighter now that I’m using full size plates for work sets.

Squat
20x5
40x5
60x3
65x1
70x5x3

OHP
20x5
30x5
35x3
37.5x1
40x5x3

Power Clean
20x3
20x3
30x2
35x1
40x3x5

Inverted Row

These were the low point of the session, still finding my way with these.

Pin 12 (on platform) x 10, 9, 6 (don’t know what happened here, probably too little rest).

Conditioning
Incline treadmill sprints - 20% incline, speed 7, 15s on/45s rest x 10 (happy to nail 10, had to drop the speed to do so. Though did confirm what I had suspected the last few times that the sprints are actually above the set speed as when I hit the treadmill on the incline it speeds up, and continues to do so throughout the sprint - it’s a good challenge once I know to expect it!). I’m happy to drop the speed to get the work in here - conditioning is not my priority at the moment so as long as I’m getting the work in and burning some fat it’s doing the job.

hitting it again on Wednesday.

*edit: grammar

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