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OverfedZombie: "Trying Not To Die" or "Getting Strong to Carry Heavy Things"
My info: 33 years old, father of three. Weight - 205lbs Height - 5'10"
I work out on my lunch hour, so I don't have a lot of time to add assistance or mess around. I've been lifting for about 6 years. My biggest hangup was eating enough because I've been fat all my life. So my low numbers reflect that. I've been doing better recently on that front.
I'm currently on a 4-day routine: M - Squat and Press, T - Bench and Power Clean, TH - Squat and Press, F - Bench and Deadlift.
I add chins when I have time, and I also do heavy-bag kickboxing tues and fri nights.
My current 3x5 numbers are:
Squat: 295 8/1/13
Press: 155 7/29/13
Bench: 215 7/30/13
Deadlift: 365 (1x5) 8/1/13
Power Clean: 170 (1x3) 7/30/13
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Updating my numbers. Been trying to lose fat while maintaining strength. It's amazing how much heavier a 330 lb squat feels than 315 lb.
Right now I'm doing a light day w/ more reps and a heavy day with less reps. Still deadlifting just once per week.
Last week's workouts.
Squat Light: 285 5x6 reps
Squat Heavy: 320 3x3
Bench Light: 210 5x6
Bench Heavy: 230 3x3
Press Light: 135 9,7,7,5,5
Press Heavy: 160 3x3
Deadlift: 395 1x5, this was a little ugly. I was too excited to be close to four plates. I may take it down a bit to make sure my back is tight, flat.
Still working in chinups and power cleans when I can. I typically only get to do one lift a day due to my time constraint. Sucks.
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11/15/13
Squat Heavy - 325 3x3
Press Heavy - 160 3x3
11/18/13
Bench Heavy - 235 3x3
Chinups - 10,10,5,5,6
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