Old Newbie Lifting Log Old Newbie Lifting Log

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Thread: Old Newbie Lifting Log

  1. #1
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
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    Default Old Newbie Lifting Log

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Thanks for checking out my log. I used to do H.S. Powerlifting meets and am looking to get back into it this year.

    A little bit about me: I've been in the Army for the last 6 years. That said, all of the running and endurance I've been doing over the years has caused my strength to take a massive dive. Now that I am preparing to transition out and I'm not being bothered to run 20 f*cking miles a day, I can focus on rebuilding my strength. I plan on competing in the 93 kg weight class.

    With the volume of work I had been doing with constantly working out, I found using the 5-3-1 program worked best for me. It wasn't extremely demanding but also kept some level of strength on.

    Be kind...I'm weak as f*ck right now and doing my best to get some level of not-embarrassing numbers!

    The Program: I am making use of the program created by Izzy at the Powerlifting to Win website. I'm doing the first novice program in an effort to gain strength as quickly as I can. This program makes use of microplates for improvement, as well as going to an RPE of 9 and not failure unless necessary. The layout is simple: Squat, Bench, and Deadlift Monday, Wednesday, and Friday, keeping your working sets at a 9 RPE between 3 and 6 reps. Saturday is a day of abs, rowing, biceps, and some conditioning. I've found with the amount of volume I was doing with Army workouts that my body is reacting very well to taking huge steps back in volume for the time being.

    Areas of concern: Two hernia surgeries and a recurring abdominal tear make me wary. I'm also 33 and am getting older. Again, I'm really hoping that so much less volume than I was doing for Army training will result in huge improvements.

    All weight is in pounds currently.

    I will be doing raw competitions, so the only gear I'm using currently is a belt, knee sleeves, and wrist wraps.

    I am always open to advice, but the program I'm doing is one that I'm going to stick with for the foreseeable future instead of program hopping like I used to.

    First Meet: April 28, 2018 Michigan Spring Barbellum
    Thanks again for reading!

  2. #2
    Join Date
    Jan 2018
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    Tennessee, U.S.
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    Monday, 1-8-18

    Squat
    Warm-up
    80x5
    135x5
    185x3
    210x2
    240x1
    Working Sets
    265x6 @ RPE 8.5
    265x6 @ RPE 9

    Pause Bench
    Warm-up
    65x5
    115x5
    155x3
    185x2
    200x1
    Working Sets
    222.5x6 @ RPE 9.5
    222.5x5 @ RPE 9
    222.5x4 @ RPE 9

    Deadlift
    Warm-up
    100x5
    165x5
    225x3
    260x2
    295x1
    Working Sets
    325x6 @ RPE 9

    Thoughts: Not a terrible session. I was microloading my Bench because my first workout last week I was hungover as fuck and benched like shit. Next week, since I'm still making "newbie" gains, my Squat goes up 10 pounds for the working set, my Bench goes up 2.5 pounds for the working set, and my Deadlift goes up 10 pounds for the working set.

  3. #3
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
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    1-10-18

    Squat
    Warm-up
    80x5
    140x5
    195x3
    225x2
    250x1
    Working Sets
    275x6 @ RPE 9
    275x6 @ RPE 9
    +10 pounds next session

    Pause Bench
    Warm-up
    70x5
    115x5
    165x3
    185x2
    205x1
    Working Sets
    225x6 @ RPE 9.5
    225x6 @ RPE 9
    225x5 @ RPE 9
    +5 pounds next session

    Deadlift
    Warm-up
    100x5
    170x5
    235x3
    275x2
    300x1
    Working Sets
    335x5 @ RPE 9
    +5 pounds next session

    Thoughts: I felt good today, I'm starting to move up in weight. My squats are still coming along nicely, I'd like to get back to where I was when I played football in college and repping out 315 fairly easily. All in all, learning to auto-regulate and not red-line every single workout is making a big difference for me.

  4. #4
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
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    Default

    1-12-18

    Squat
    Warm-up
    85x5
    145x5
    200x3
    230x2
    -belt on-
    255x1
    Working Sets
    285x5 @ RPE 9
    285x5 @ RPE 9
    +5 pounds next session

    Pause Bench
    Warm-up
    70x5
    115x5
    160x3
    185x2
    -wrist wraps on-
    205x1
    Working Sets
    230x5 @ RPE 9.5
    230x4 @ RPE 9
    230x4 @ RPE 9
    +2.5 pounds next session

    Deadlift
    Warm-up
    100x5
    170x5
    240x3
    270x2
    -belt on-
    305x1
    Working Sets
    340x6 @ RPE 9
    +10 pounds next session

    Thoughts: I felt kind of off today, not really focused as well as normal. I think I was just wore out. I was shocked with my deads. At rep 2 I thought I would struggle to get 4, then it kind of kicked in and I was able to power 6 out. That was nice. Bench is starting to slow down which to me is a good thing; it means I'm getting my strength back closer to where it should be. I'll take these newbie gains as long as they go! I tweaked my hammie a little bit so we'll see how it feels. Normally I would do the Prowler tomorrow, but I may scale back and do the elliptical or something less strenuous.

  5. #5
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    Jan 2018
    Location
    Tennessee, U.S.
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    1-13-18

    GPP Day
    For today, I do an exercise that I can do 8-12 reps, go until I have about two reps left in the tank, then stop for 20-45 seconds and go again. I try to get as many reps as possible in 7 minutes. Goal is 45-65 reps, if I get over 65 I move up.

    AMRAP 7
    Hammer Curls
    25 pound dumbbells, 58 reps total
    Same weight next workout

    AMRAP 7
    Ab Roller
    Lost count of reps honestly lol. I was sore so mission accomplished

    AMRAP 7
    Close-Grip Lat Pulldown
    105 pounds, 60 total reps
    Same weight next week

    EMOM (Every minute on the minute) 7 minutes
    20 meter Prowler
    90 pounds. Final rep did 40 meter push.
    Same weight next week. I'll move up when the last rep is under 20 seconds

    Thoughts: Nice lower intensity, higher volume workout to give my body a bit of a break. I'm human and sometimes it's nice to just get a good pump on the beach muscles!

  6. #6
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
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    Default

    1-15-18

    Squat
    Warm-up
    85x5
    145x5
    205x3
    230x2
    -belt on-
    260x1
    Working Sets
    290x5 @ RPE 9
    290x5 @ RPE 8.5
    +5 pounds next session

    Pause Bench
    Warm-up
    70x5
    115x5
    165x3
    185x2
    -wrist wraps on-
    210x1
    Working Sets
    232.5x5 @ RPE 9.5
    232.5x4 @ RPE 9
    232.5x4 @ RPE 9
    +2.5 pounds next session

    Deadlift
    Warm-up
    105x5
    175x5
    245x3
    280x2
    -belt on-
    315x1
    Working Set
    350x5 @ RPE 9
    +5 pounds next session

    Thoughts: Good session. Progress is to the point where it's moving along reasonably but not too fast to burn out (+5 pounds on lower body and +2.5 pounds on upper body). Hopefully I'll be able to continue to maintain this intensity for a few more weeks or so.
    Last edited by PowerBuilder08; 01-15-2018 at 12:41 PM.

  7. #7
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
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    Default

    1-17-18

    Squat
    Warm-up
    85x5
    150x5
    205x3
    235x2
    -belt on-
    265x1
    Working Sets
    295x5 @ RPE 9
    295x5 @ RPE 9
    +5 pounds next session

    Pause Bench
    Warm-up
    70x5
    120x5
    165x3
    190x2
    -wrist wraps on-
    210x1
    Working Sets
    235x5 @ RPE 9
    235x4 @ RPE 9
    235x4 @ RPE 9
    +2.5 pounds next session

    Deadlift
    Warm-up
    105x5
    180x5
    250x3
    285x2
    -belt on-
    320x1
    Working Set
    355x6 @ RPE 9
    +10 pounds next session

    Thoughts: Really happy with the deadlifts, everything else coming along on schedule. The local high school was off today and there were some annoying ass high schoolers nearby that sent me into a blind rage before that set of deads. So, thank you stupid kids! Now go eat some Tide pods like your buddies

  8. #8
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
    Posts
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    Default

    1-19-18

    Squat
    Warm-up
    90x5
    150x5
    210x3
    240x2
    -belt on-
    270x1
    Working Sets
    300x4 @ RPE 9.5
    300x1 @ RPE 7.5
    Hold same weight next session

    Pause Bench
    Warm-up
    70x5
    120x5
    165x3
    190x2
    -wrist wraps on-
    215x1
    Working Sets
    237.5x4 @ RPE 8.5
    237.5x4 @ RPE 9
    237.5x4 @ RPE 9.5
    +2.5 pounds next session

    Deadlift
    Warm-up
    110x5
    185x5
    255x3
    290x2
    -belt on-
    330x1
    Working Set
    365x4 @ RPE 9.5
    +2.5 pounds next session

    Thoughts: I had just gotten off a 24 hour shift and had 2 hours of sleep so I was sucking today. I'll see how Monday feels and whether or not everything is starting to slow down or if today was just an anomaly. Weights felt heavy, bar speed was slow, I was just exhausted. My hammie was tight and felt like it was about to go from a minor pull to something bad, so I stopped immediately on that first rep of the second working set for squats. Bench felt okay, deads felt heavy as f*ck. I'm just beat to sh*t today lol. I'm really hopeful I can get 1-3 more weeks out of this program before I start switching things up.

  9. #9
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
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    Default

    1-20-18

    GPP Day

    AMRAP 7
    Hammer Curls
    25 pound dumbbells, 66 reps total
    +5 pounds next week

    AMRAP 7
    V-Ups
    Again lost count of reps but was sucking at the end

    AMRAP 7
    Close-Grip Lat Pulldown
    105 pounds, 68 total reps
    +5 pounds next week

    Every 2 minutes (14 minutes)
    20-second ellpitical sprint, LVL 18

    Thoughts: That elliptical was very much-needed to stretch my very sore and stiff right hamstring out. Good session today, nice to have the heart pumping and the blood flowing. Glad to have two days without any high intensity workouts.

  10. #10
    Join Date
    Jan 2018
    Location
    Tennessee, U.S.
    Posts
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    Default

    starting strength coach development program
    1-22-18
    Transition Phase: Day 1

    Squat
    Did not do (Hamstring injury)
    Deload Friday, drop 15% to start Phase II next Monday

    Pause Bench
    Warm-up
    70x5
    120x5
    170x3
    190x2
    -wrist wraps on-
    215x1
    Working Sets
    240x4 @ RPE 8.5
    240x3 @ RPE 8.5
    240x3 @ RPE 8.5
    Deload Friday, drop 15% next Monday to start Phase II

    Deadlift
    Did not do (Hamstring injury)
    Deload Friday, drop 15% to start Phase II next Monday

    Pull-Ups
    BWx10
    BWx10
    BWx10

    Weighted Walking
    20 pound weight vest, speed 3.5, variable incline

    Thoughts: I'm moving on to Phase II of this on Monday. I'll be upping the volume but keeping it on two days per week instead of three, with the middle day being a lighter day. My body is telling me that I would benefit more from two hard days per week with more time in between over three days. I have to follow what works for me: Start too light, progress too slowly. My hammie hurts like hell and my chest is starting to give me that same pain it did before I ruptured my pectoral muscle 12 years ago, so time to listen and slow down. Damn I wish I was still 18. Wednesday will be a GPP and testing out my overhead press, and Friday will be a full deload on Squat, Bench, and Deadlift.

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