Internet Lifter's Training Log

38 M, 5’8, and 174bs. I don’t have much of an athletic background, I ran 800+1600 a couple years in high school, I used to go to BJJ and kickboxing 4+ days a week roughly between the ages of 22 and 29 (with ~1 year off to reconstruct and rehab a torn ACL), and generally felt like I was in much better condition. I lifted in highschool because I took weightroom for gym a bunch of times, but didn’t keep up with it consistently year round. I started lifting more consistently for BJJ and kickboxing, first Starting Strength, then 531. I never progressed very far, I was always training and keeping my weight around 150 - 160 lbs for tournaments. Then I moved and stopped working out almost entirely for about 5 years. My goal is to regain and exceed my old levels of strength and string together some years of solid consistent lifting.

Old bests: Bench 210x2, Squat 265x1, Deadlift 365x1, SOHP 155x1, chin ups with 90lbs added, at a BW around 160lbs.
Goals: reps with 1,2,3,4 plates on press, bench, squat, deadlift, chin ups w/90lbs, 1/2-BW DB squat for 20 reps, 1/2-BW DB row for 35 reps, sub-12min 2-mile run, standing ab wheel rollout. These are abilities I’d like to achieve, but the training is about growth and consistency.

I’m eating at maintenance or above, mostly above, every day. Tracking calories and macros to make sure I’m eating enough. I plan to eat at-least a small surplus and train consistently for the first 2 years. Once I actually have gained some muscle and strength, I’ll think about cutting and body composition. I’m probably at 20-25% bodyfat. I’ve always been skinny-fat unless I was competing in BJJ at 145-150lbs with same-day, but I don’t feel strong at 150lbs. I’m not taking any test or anabolics and never have, I believe I need to demonstrate much better consistency and adherence to diet and lifting than I have in the past before even considering it.

Routine: 5/3/1

Beginner Prep School
I did 3 weeks of 531 for beginners starting 12/4/22 then skipped the deload and started doing BPS. I’m already getting tendonitis in my shoulder and knees which has never happened to me before, so yeah let’s see what happens next. Every workout is an exercise in my ego eating shit using such light weights, but I’m going to stick to the principles of starting too light, progressing slowly, and keeping up good technique.

Here’s my entry from yesterday to get started:

C3W1D1 Beginner prep school
Squat & Bench 70/80/90% DB squat 60x10, push ups x15, Chins x6, decline sit up x10, DB row 65x10. Ab wheel 4x10.

It was packed in the gym today. I had to wait around for the squat rack so I did a bunch of push ups, chin ups, face pulls, and shoulder external rotations. Then I got my squats in. Then the benches were taken, so I did all my warm ups and first set of bench on DBs, still waiting so I did the FSL sets with dumbbells. I did pull ups between the dumbbell bench sets so that was 55 pull ups right there not counting the earlier and later ones. The bench never opened up so finally I dragged a bench into the power rack and did the two top sets of bench. They went up pretty nicely. My shoulder tendon and knee tendons still hurt and my abs are still sore so I was considering deloading this week, but maybe I’ll do a partial deload and just cut the assistance way down. Maybe I’ll shuffle assistance lifts around a little for the next 6-8 weeks.


1/25/23 C3W1D2 Beginner Prep School

Deadlift 175lbsx5, 200x5, 225x5, 175x5x5
SOHP 85x5, 95x5, 110x5, 85x5x5
KB Swings 24kg x15, TRX Inverted Row x15, Dips x10, Hanging Leg Raises x10, 5 times through

I always feel tired, achey, and sore before I start, but once I’m warmed up I don’t want to stop. Maybe after this cycle I’ll do a proper deload.

Warm up is as per book, Limber 11, 25 jumping jacks, 10 squats, 10 mountain climbers x3, 10-15 box jumps on a 30" box plus one or two onto a 36" box.

Did push ups between deadlift sets, seated face pulls between FSL DL sets, 5 chin ups between press sets, and 6 hanging leg raises between FSL press sets.


1/27/23 C3W2D1 Beginner Prep School
Squat 125x5, 145x5, 160x5, 125x5x5
Bench 105x5, 120x5, 135x5, 105x5x5

Done in a circuit 1 minute rest before restarting:
DB squat 60x15x4, Push ups x15x4, Chinsx6x5, Decline sit upx10x2/hanging leg raises x10/ab wheel x10x2

All warm ups and supersets similar to last time

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I wish you well, tear it up

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Limber 11
Easy conditioning:
Run outdoors 1.2miles, walk .55 mile. A loop through the neighborhood, landmarks worked out to the odd distances. Didn’t time it or measure my heart rate this time, I have a HR strap I’ll use more when I focus on conditioning.

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1/30/23 C3W2D2 Beginner Prep School
Deadlift 165x5, 190x5, 215x5, 165x5x5
SOHP 80x5, 90x5, 100x5, 80x5x5
Circuit: KB swings x15, TRX inverted row x15, Dips x10, Hanging leg raises x10, 5 times through , 1 min rest before restarting.


2/1/23 C3W3D1 Beginner Prep School
Squat: 145x5, 160x5, 180x5, 145x5x5
Bench: 120x5, 135x5, 150x5, 120x5x5
DB squat 60x15, Push ups (hands on 10lb plates for more ROM) x15, Chin ups (various grips) x7, Decline situps x10, 5 times through

That circuit at the end always gases me. When I started this program I did 20 reps on every db squat set, which was absolutely brutal and was bringing the pain to my knee tendons. Then about a week ago I found a post by Wendler from a few years ago where he said he has his guys do 10-15 reps, anything more is pointless. F.


2-3-23 C3W3D2 Beginner Prep School
Deadlift: 190x5, 215x5, 240x5, 190x5x5
SOHP: 90x5, 100x5, 115x5, 90x5x5
KB swing 24kg x15, TRX inverted rows x15, Dips x10, hanging leg raises x10, x5

I’ve been training solid for 9 weeks now, my shoulders feel pretty messed up because when I started I was going way way too hard on the assistance circuits, so I’m going to do deload protocol next week and then bring the volume back the week after that. Im going to work up to my training maxes, cut out supplemental, and probably do less assistance. Whenever I lower myself to a hang from pull ups my right shoulder really hurts so I’m probably going to cut pull ups altogether next week too and do curls or something easier.

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Squat: 155x5, 175x1, 190x1, 155x5
Bench: 135x5, 145x3, 160x1
DB squats 60x15, x20, x15
Circuit: 40lb BB overhead tricep extension, BB curls, Leg raise station. 15 reps each 3 times through, one last round 10 reps each.

Got sick as hell on Sunday afternoon, lost everything I ate that day, could barely eat Monday. Kept everything down yesterday, came in and did a little workout today. Felt easy. Friday have a funeral in the afternoon then taking my daughter to a dance in evening. I’ll try to fit in DL and press in a similar format workout on Friday or Saturday morning.

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Deadlift: 200x3, 225x3, 250x1, 185x5x5
SOHP: 100x3, 110x2, 120x1, 95x5x5
KB swing 24kg x15, TRX Inverted Row x12-15, Dips x10, Hanging leg raises or ab wheel x10, 5 times through

Seated face pulls supersetted with 5x5 DL. Some wide grip chins between sets of 5x5 SOHP. Wide grip doesn’t bother my shoulders for some reason


Tabata jump rope (20s on/10s rest for 12min). This was quick and good enough, I should just do it every non-lifting day unless I do something else like running or harder conditioning.

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2/13/23 C4W1D1 Beginner Prep School
Squat: 135x5, 155x5, 175x5, 135x5x5
Bench: 115x5, 130x5, 150x5, 115x5x5
Circuit: DB Goblet Squat 65x12, Push ups +extra ROM x15, chin ups x7, hanging leg raises x10, 5 times
Cable external rotations x12x2

Shoulder felt good today, no pain on pull ups.

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Tabata jump rope (20s on/10s rest for 12min)
Neck work 1 set each extension, flexion, side bends with bands, then switched to 10lb plate for 2 more sets.

2/15/23 C4W1D2 Beginner Prep School
Deadlift: 180x5, 210x5, 235x5, 180x5x5
SOHP: 90x5, 100x5, 115x5, 90x5x5
Circuit: KB Swing 24kg x20, TRX Inverted Row x15-20, Dips x10, Ab Wheel x10. 5 times through

Limber 11
Tabata jump rope (20s on/10s rest for 12min).

2/17/23 C4W2D1 BPS
Squat: 125x5, 145x5, 165x5, 125x5x5
Bench: 105x5, 125x5, 140x5, 105x5x5
Circuit: DB Squat 65x12-15, Push ups (+ROM) x15, Chin ups x7-8, Hanging leg raises x10. 5 times through. Weights are low but I am smoked.

Limber 11 and some shoulder stuff with bands

Outdoor run, a little over a mile plus 1/4 mile warmup and cool down

2/20/23 C4W2D2 BPS
Deadlift: 170x5, 195x5, 220x5, 170x5x5
SOHP: 80x5, 95x5, 105x5, 80x5x5
Circuit KB swings 24kg x15-20, TRX Inverted Row x10-15, Dips x10, Ab wheel x10/Leg raises station x10, 5 times through except for KB which was 4x. I got to the gym late and had to rush through the assistance before they closed.
I watched a video on pull ups and improved my technique on the sets I do between press, that made them much harder. I also made my technique on inverted row more difficult.

2/22/23 C4W3D1 BPS
Bench: 125x5, 140x5, 155x5, 125x5x5
Squat: 145x5, 165x5, 185x5, 145x5x5
Circuit: DB squat 65x10, Push ups (+ROM) x15, Pull ups x5, Hanging Leg Raises x10. 5 times through, except for push ups which I stopped doing after 3 sets. I worked overtime and went straight to the gym. It was packed and all the racks were occupied so I benched first. I wanted to skip the circuit so bad and go home but I just sucked it up and did the required reps.

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2/24/23 C4W3D2 BPS
Deadlift: 195x5, 225x5, 245x5, 195x5x5
SOHP: 95x5, 105x5, 120x5, 95x5x5
Circuit: KB Swing 24kg x15x4, TRX Inverted Row x15x4, Dips x10x3, x7, x3, Ab wheel x10x2, Leg raise station x10x3