t-money's log, in search of the one training program to rule them all

[t-money]

Oh man stuff goes downhill fast. Workout #1 since coming back on Thursday:

Squat
2x5 @ 45
1x5 @ 95
1x5 @ 115
1x2 @ 135
2x5 @ 115

Quads felt wrecked and gelatinous just warming up, so took it back down.

Deadlift
1x5 @ 135
2x3 @ 185

#2 on Saturday
Front squat
2x5 @ 45
4x4 @ 95

Deadlift
1x5 @ 135
3x3 @ 185

Man everything felt heavvvvvy. Also my first time in a globo gym, and dudes doing bicep curls and leg pressing a bazillion pounds through on inch of rom just about blew me away with their raw masculinity.

This will definitely take some getting used to.

[t-money]

Hm. Well. I'm back! I've been dicking around doing crossfit and getting healthy for the past six months. My shoulder problems blossomed into a general health condition that all along had probably been hindering my gainz, but I've gotten the better of it for now, so I'm going to try to run this again.

BW: 149
5'8"

Lifts
Deadlift: 245, only could hit 235 about a month ago
Squat: 173
Bench: 125
OHP: Ugh. 72 or something like that
Pull-ups: 6 in a row
Clean: 115

Goals:
Deadlift: 300
Squat: 225
Bench: 150
OHP: ughhhh, 95?
Pull-ups: 10 in a row, +50 weighted pull-up
Clean: 150

Squat
10 @ bar, 5 @ 95, 5 @ 120, 3x5 @ 140

Started a couple weeks ago at 115 to reset and make sure I was hitting depth. Still working on ankle mobility.

OHP
10 @ 15# dumbbell press, 5 @ 45, 5 @ 55, 4 @ 67.5, 4x3 @ 67.5

I started this one at 55, which was still probably too high. Might reset and build back up just in 2.5# jumps since this was the first 2.5# jump.

Weighted pull-ups
3x5 @ + 7.5#

[t-money]

BW: 151

Squat
10 @ bar, 5 @ 95, 5 @ 115, 3 @ 125, 3x5 @ 145

These are feeling heavy and i'm not consistently hitting depth I don't think. Why does my squat suck so bad? SOS squat. On a happy note, I have a tendency to come up on my toes, but that didn't happen this session even while I kept the bar over the center of my foot.

Bench
10 @ bar, 5 @ 75, 3x5 @ 97.5

I last stalled out at around 110, so I'm moving up very slowly pre-emptively to put off that stall.

Deadlifts
5 @ 135, 5 @ 155, 5 @ 175

I pull with my back instead of driving through with my legs. I'm trying to correct that here but it's so tempting to just pull when my back is so much stronger than my legs, so I'm scaling way back on deadlifts.

[MarthaF]

Hm. Well. I'm back! I've been dicking around doing crossfit and getting healthy for the past six months. My shoulder problems blossomed into a general health condition that all along had probably been hindering my gainz, but I've gotten the better of it for now, so I'm going to try to run this again.

BW: 149
5'8"

Lifts
Deadlift: 245, only could hit 235 about a month ago
Squat: 173
Bench: 125
OHP: Ugh. 72 or something like that
Pull-ups: 6 in a row
Clean: 115

Goals:
Deadlift: 300
Squat: 225
Bench: 150
OHP: ughhhh, 95?
Pull-ups: 10 in a row, +50 weighted pull-up
Clean: 150

Squat
10 @ bar, 5 @ 95, 5 @ 120, 3x5 @ 140

Started a couple weeks ago at 115 to reset and make sure I was hitting depth. Still working on ankle mobility.

OHP
10 @ 15# dumbbell press, 5 @ 45, 5 @ 55, 4 @ 67.5, 4x3 @ 67.5

I started this one at 55, which was still probably too high. Might reset and build back up just in 2.5# jumps since this was the first 2.5# jump.

Weighted pull-ups
3x5 @ + 7.5#

Why you dicking around with crossfit for??? Welcome back to the strength world. Hope you're feeling better and that things go smoothly. A reset is always good and very sensible.

[Mr. Bingley]

Why you dicking around with crossfit for??? Welcome back to the strength world. very sensible.

lol

[t-money]

Why you dicking around with crossfit for??? Welcome back to the strength world. Hope you're feeling better and that things go smoothly. A reset is always good and very sensible.

I really, really enjoy kicking my own ass. :-D

But I want (need) to get a hell of a lot stronger, so back to focusing on lifting.

[t-money]

Moarrr lifts

Squat
10 @ bar, 5 @ 95, 5 @ 115, 3 @ 145, 2x5 @ 150, 1,f @ 150, 4 @ 140

Hm. I'll just do this one over and resist the urge to change something about my programming.

Weighted neutral grip pull-ups
5 @ +10, 4+1 @ +12.5, 4+1 @ +10

Got greedy and really wanted to add 5 pounds from last work-out, but I ended up having to drop off the bar and take a quick rest between reps 4 and 5. Do-over.

OHP
10 @ 15# dumbbells, 5 @ 45, 3 @ 55, 5 @ 67.5, 3,f @ 67.5, 5 @ 66

Ran out of time, otherwise would have done a bit more volume. I guess with this one I'll just go with a pound per work-out? Maybe OHP more often than 3 times / 2 weeks? + 6 pounds a month is nice, but can't this go a little faster?

BW: 150.2

[Sirimiti]

Ooh, so many pull-ups. I can't wait for my first.

Welcome back to the light (or would it be heavy?) side 😝

[MarthaF]

I really, really enjoy kicking my own ass. :-D

But I want (need) to get a hell of a lot stronger, so back to focusing on lifting.

Hahaha the lifting doesn't kick your ass??

[t-money]

Hahaha the lifting doesn't kick your ass??

Oh it will. Just wait... until I start failing... every single session...