Pauls injury, I mean fitness log.

[PaulBeech]

Okay so here is my training log. It would be good to have here because most people at my gym don't know enough about strength training and would tell me to do more functional work.
Bit of background is that I am currently rebuilding my strength after a back injury back in july. Did the rehab, lifted like crazy for a few weeks and now Its time to invest in a new routine.
One lift a day. I've chosen this because I am getting busier all the time and I am starting at another gym soon. 45 minutes with just one lift sounds appealing so here I am.
Lifts I'm using are; squat, dumbbell bench, overhead press, deadlift and chin ups. In that order.

week 1
day 1
Squats 5x7.

Warm ups 45lbs, 95lbs, 135lbs.

Working sets.
185lbs
205lbs
215lbs
235lbs
200lbs
220lbs
250lbs

250 is the most I have squatted since my injury so I was happy. After my fifth set I realized this program is not a walk in the park. My legs are currently screaming at me.

[Moving_Target]

This sounds interesting so I'm going to watch your log. No pressure, really.

[PaulBeech]

Day 2

Dumbbell bench

Warm up 25lbs 35lbs 45lbs

Working sets

55lbs
60lbs
70lbs I dropped one behind me! A guy next to me was impressed by how far I threw it.
40lbs
50lbs
60lbs
75lbs

I have a weak bench if you haven't already noticed. Glad I got 75lb after the 70lb accident.

[PaulBeech]

Day 3

Overhead press
Warm up 45lbs 60lbs 75lbs

Working sets
85lbs
95lbs
105lbs
115lbs
95lbs
110lbs
120lbs

I find the overhead press so hard(shit shoulders.)This was a pretty strength sapping session.

[PaulBeech]

day 4

Deadlift

Warm up 135 185 205

Working sets

225
250
280
225
265
315 for three. That was a pretty big jump but basically I was looking at the bar and thinking about my injury. Out of stupidity I decided today was the day to destroy the mental barrier of my injury at 315. I pulled it, pulled it good and left the gym feeling like a viking.

[Tamara Reynolds]

I pulled it, pulled it good and left the gym feeling like a viking.

I'm not sure what vikings feel like, but this sounds good. Congrats.

[Moving_Target]

http://en.wikipedia.org/wiki/Hägar_the_Horrible

Hägar ("the Horrible"): the slovenly, overfed Viking protagonist. Hägar is both a fierce warrior and a family man—with the same problems as your average modern suburbanite. One running gag involves his exceptionally poor personal hygiene; for example, his annual bath is a time of national rejoicing and celebrations. Another source of comedy is Hägar's simplistic, childlike cluelessness, often finding himself at odds with his more sensible family members. much to Hägar's chagrin, on the few occasions where he behaves maturely (such as helping Helga in daily tasks or displaying self-control of his titanic appetite), the other characters are often caught off guard, since they are more accustomed with his bumbling and childish attitude. The most notable example was when Helga demanded that Hägar speak the truth at least one time, Hägar agrees and does so, something that pleasantly surprises even God himself, who promptly makes angels playing the trumpets in celebration of this "miracle".

Slovenly and overfed?

Ok, whatever makes you happy. ;-)

[PaulBeech]

And the problem with feeling like that is? Haha.

[PaulBeech]

[UDay 5[/U]

Chin ups

Bodyweight
5lbs
15lbs
25lbs
10lbs
20lbs
30lbs.

Nothing to write home about. I've never tried out weighed chins before, hence the crap weight.

[PaulBeech]

week 2

6 sets of 3

Squat
Warm up 45 95 135
Working
205
225
250
235
255
275. Again, another post back injury PR.

Overall a good session. If I keep it up I will get into the 300 zone nice and smoothly.