Tracking the goal of getting in better shape in 2023.
Current Stats:
Age: 28
Height: 5’11
Weight: 211
Started training again in late late 2021 as I built a home gym and after 7-8 years off of the gym I went from 183 to 217 (but I was eating like Wendler suggested and previously was 210 at like 19). Was always very athletic and put on weight and lost it pretty easily.
2021 stats (5 reps) - September to December progress:
Squat - 225lbs to 375 lbs
Bench 170lbs to 245lbs
Dead 225 lbs to 315lbs - weakest lift probably mental as I pulled my back out 8 years ago stupidly trying to catch up to buddies and did 315x5 absolutely cold and hurt it badly).
2022 stats:
Squat: 375lbs → 335lbs - I have actually regressed after being in and out of the gym, had some back problems act up, and missing quite a few legs days.
Bench: 245 → 272x5 for top set on a 5/3/1 BB workout - It was a pretty weak year for my bench it felt like as again in and out of the gym and not as much of an adherent to it as I was in 2021.
Deadlift - 335x5 - had some back problems act up and didnt make much progress
BB Shoulder Press: 80lbsx5 to 143x5
2023:
Goals:
Bench: 300lbs x 5
Squat 425lbs x 5
Deadlift: 495lbs x 3 - this is the least likely in my mind.
BB Shoulder Press: 185lbsx5
Supposed to be a deload week but leaving for Maui for 2 weeks this Friday so decided to extend for another week albeit in a slightly reduced manner.
Bench press:
133x5x2
195x5
232x5
254x5
195x10x5
10 pull-ups between each set
Weighted dips:
5x10 with 25lbs
Superset with DB rows:
70x10
90x10
100x10
100x15
Have a hockey game tonight for the hard conditioning.
Toying with the idea of doing 4 steps back on 5/3/1 BBB as I have traditionally not done much conditioning work besides hockey one night a week (during fall/winter) and a daily walk and ramping that up.
Superset the dead with pull-ups
Bw x10x3
BW+25lbs x6 for 5 sets
Glute ham curls on GHD 5x10
Superset with shrugs 5x10 with 85lbs
Will do sprints on echo bike tonight. Goal is 10 on 20 off 4 minute circuit then break with a max watt output reading on all the sprint segment. will repeat this 4x.
Typical week which may or may not be optimal per Wendler but works with my schedule is bench → dead → rest/core day ->Ohp → squat-> rest/core day-> full rest day.
Core today:
Unweighted neck exercise circuit just hanging the head off a bench x3
McGill big 3 circuit x3
Core circuit
Weighted crunches 3x15 per set 50lbs then 70 lbs twice
Leg raises 3x15
Weighted side bends 3x15 at 50 then 80 lbs twice
Ab wheel roll outs (on knees) superset red with 30lb band pull aparts 5x15
Took a big spill on the ice landing on some concrete steps. Came out pretty good with nothing broken but the doctor said to lay off on anything on my one arm for a week or so. Hip is pretty bunged up as well as the neck but such is life will be back to normal soon.
Was in the middle of a second week (just finished a chest day) of an anchor cycle so will probably just restart the anchor next week or the week after. Likely to transition to FSL and try and amp up the cardio with hard conditioning 2x a week and adding a 20lb ruck bag to my daily walk.