Starting this training log to get some consistency and accountability before I take the plunge into fatherhood.
Background
I have always been pretty fit. I have been lifting consistently since I was 16 and have achieved decent prs. However, over the past 2.5 years my lifting has been pretty bad. I was in grad school, working fulltime, and commuting back and forth between my school and my hometown (4hr round trip) constantly. During this time I also got married twice (once in the USA and once abroad), moved back to my hometown, bought an old house that needed a bunch of work, and am now preparing to have a kid in November or December of this year.
I am not starting this log because I lack consistency in training, but because my training lacks consistent effort. I havenāt been pushing my training sessions nearly as hard as I should, especially when I feel stressed/tired. My diet also falls apart when I am stressed and I have to fight not to gain weight. I know this habit will be disastrous when we have a kid and the stress/exhaustion gets really bad. Got to get into good habits before this happens.
I have competed in a few strongman competitions, a couple powerlifting meets, and have run 5 half marathons. My gym lifts used to be decent, but now Iām firmly a mediocre lifter + shit runner.
Stats
Age: 27
Height: 5ā11ā
Weight: 205 lbs
Lifetime Lifting PRs (all at like 210 bw)
Squat 455x3
Bench 275x9
Deadlift 495x9
OHP 185x7
Current PRs
Squat 365x3
Bench 305x1
Deadlift 345x1 (lol)
Half Marathon: 2:06:00
Goals
I have simple goals for the next 6 months:
Bench 315x1
Front Squat 315x3 (maybe)
Deadlift 495x1 (maybe)
Run a HM in <2 hrs.
Donāt gain weight.
I ran a 2:06:00 HM January of this year so that should be doable.
Bench might be a stretch without gaining weight but Idc.
I tweaked the shit out my hamstring a few months ago and it has made my squat annoying and my deadlift borderline impossible so we will see.
Training Plan
I am running this 28 free training program template from Strongerbyscience.com. I hit my lifetime PRs with these programs so why not run it back.
I am doing the 3 day a week bench and a heavily modified version of the 2 day a week squat and the 1 day a week deadlift. My hamstring is causing me gnarly back pain when I do backsquats and deadlifts so I am doing split squats + front squats and RDLs instead. As my hamstring gets better I will reintroduce the conventional lifts.
Iām also getting back into running after a month break so I will be running 3-4 times a week. 2-3 short runs during the week and a long run on the weekends.
Diet
I eat a balanced diet, I guess. I try to eat mostly whole foods but I will eat processed stuff occasionally for convenience. I try to eat 200+ grams of protein and like 50-200 grams of carbs depending on the training that day. I eat like 3k calories a day.