After taking ten times longer than it should have to reach where I am now, itâ??s time to start a log here on the Nation. Itâ??s been your typical progression, stupid training followed by a little enlightenment followed by yo-yoâ??ing strength levels. This last year I started keeping a training log and have been able to make some progress and ensure that Iâ??m not backtracking. You certainly get more out of a workout if you have a goal for your day! (Obvious now, I know.)
I would like help as I modify certain set/rep schemes and exercise rotations in my template to continue to see gains in strength. When to take time off/deload will be another one where I would appreciate a more experienced eye. Iâ??ll worry about how I look in a year or two. In the past several months Iâ??ve gone from about 215 lbs to 230 lbs, mostly fat but my lifts are really improving so who gives a shit for the moment. Here are the stats:
Just turned 27 years old
6 foot 2 inches, 230 pounds
Bench press: 255 x 2
Squat: 295
Deadlift: 365 x 3
Averaging 4000-5000 calories per day, always over 250g of protein.
Who is impressed? Not me. If anyone wants measurements Iâ??m happy to oblige, but Iâ??m staying away from the posing pics for a while. Iâ??m also happy to show you guys videos if form ever comes into question â?? and it probably will since Iâ??m in my garage with no mirrors or knowledgeable spotters.
I just started a new template, 3 days on, 1-2 days off. Back/bis, chest/shoulders/tris, and legs. Swapping DLs and Squats each rotation on leg days. This seems like the perfect frequency for legs so far. In the past I did not feel enough volume from the WS4SB template in the upper body, so this is my attempt to rectify that without burning out.
Short term goals:
Bench press: 315
Squat: 365
Deadlift: 405
It looks like I copied and pasted then didn’t proof read:
Squats - after 185 I did 2x8 @ 225 adn 2x8 @ 235.
BSS - should actually be 3x10 with 25lb dumbbells.
Great day at the gym! I got a free pass to the local YMCA and hit up a one hour yoga class. I’m really not a flexible guy and this extra weight I’m carrying is slowing me down. Learned a lot of new stuff that should help and had a great time staring at our hot as hell instructor. Same problem as all the rest of the women in this town though - married with kids. Anyways…
Got real loose with the class, drank my shake and headed up to the newly redone weight room. Man, it’s nice! Cages everywhere, a deadlift station complete with bar jack and chalk stand, nice chains with their own collars, bands, belts, etc. For now, I’ll keep my eye out for more free passes and just supplement what I’m doing at home.
The only problem of the day was a minor tweak just to the right of the spine, about level with the bottom of my scapula. The form wasn’t as dead on at the end as I would have liked which probably had something to do with it.
I started feeling a little burnout, coupled with starting two new part time jobs that require manual labor, so the next couple weeks aren’t as great as what you’ve seen so far. Gains are still coming, but I’m probably going to end up going to a two on one off type of split.
