Jugrock's Log

[Jugrock]

Welcome to my new log. My old one is here.

Basic story:
Male, 43, 6'0", ~205 lbs as of Jan 2016, up from 155 lbs in Dec. 2013. Scientist, married, father of 3, live in north Alabama.

I was skinny and weak after being a marathon runner for about 5 years. At my smallest I was just under 150 lbs. I got injured too much and had some personal setbacks that made me re-evaluate things in 2013, and I decided I didn't like being so weak or so skinny. I ran SL 5x5 for a couple months until I read enough to understand the difference between SL and SS. Switched to SS, ran it off and on for about two years. I was way too inconsistent for a multitude of crappy reasons, but I kept coming back.

What else? I lift at home in a full cage with a separate platform for deads, etc. I attended a seminar in Dec 2015 at WFAC. I convinced a friend to lift with me last September, and he's stayed with it every since.

Current Lifts:
Squat 315x5x3
Deadlift 340x5
Bench press 175x5x3
Press 116.5x5x3
PC n/a

Programming: Squat LP ran out at ~260, Adv novice got me to ~300. I simply couldn't recover past that and would either get a minor injury or simply not have the energy/fortitude to do more. So I switched to a hybrid HLM/LP based on Andy Baker's HLM model from here. Squats and deadlifts are exactly as outlined there. Press and BP are still micro-loaded LP (1.5 lb increase), rotated every other workout.

Plans/goals and why this log is in General: I don't really have specific strength goals, but I know I don't feel strong enough yet, especially my upper body. So I'll plan to keep lifting. But I also miss some aspects of running/biking and general activity. I also have put on a significant amount of fat along with muscle, and need to be mindful that my mini-keg beer belly doesn't turn into something crazy. So I'm going to start hiking/running/biking again as long as I'm doing it for fun. That is, I don't plan on "training" the runs & rides like I used to do (I frequently ran >50 miles/week).

Thanks for stopping by.

[Jugrock]

1/24/16 Hiked ~ 5 miles on steep, rocky trails while volunteering at the Mountain Mist 50k trail race. It was 18F at the start, with a couple inches of snow on the ground. It was a beautiful day to be in the woods.

1/25/16
L Squats 250x5x3
BP 168x5x3 misload; supposed to be 176.5
Chins 4,4,3,3,3,3

[Jugrock]

1/28/16 BW 203.5

M Squats 285x5x3

Press 118x5,5,4 Close enough to PR. 95x5 backoff set for extra volume.

M Pull: DL 275x5 Mostly just practice pulling with new belt. Ehh. Still having difficulty getting set.

[John Watson]

1/28/16 BW 203.5

M Squats 285x5x3

Press 118x5,5,4 Close enough to PR. 95x5 backoff set for extra volume.

M Pull: DL 275x5 Mostly just practice pulling with new belt. Ehh. Still having difficulty getting set.

I got the 2.5" Best belt. I never use it, It's either finding it's way under my ribs, or otherwise preventing me from getting set properly.

[Mr. Bingley]

hurray for former marathon runners!

i love my 4" bestbelt, fwiw. I actually tighten it a notch when i go from sq to dl.

[Jugrock]

I've got a 4" Best and a 3" Pioneer (General Leathercraft). Both are great belts. I think I'll find a spot that the 3" works for DL, but I'm not going to try on H day. I'll have to play around on M days. Thanks for following me over here, John & Mr. B.

[Jugrock]

1/31/16
H Squat 320x5x3 PR
BP 176.5x5,5,4 Close enough PR
DL 345x5 PR

Squats were exceptionally difficult, especially since I've been eating well and sleeping decently. I don't have any excuses. But I made them.

I think it's time to change programming for presses. OHP has been taking 2 workouts to make 1.5 lb jumps and BP is barely advancing.

DL was good.

[Mr. Bingley]

NICE set of deads!

[Jugrock]

NICE set of deads!

Thanks Mr. B. They were much better beltless this time than last week's belted attempt. Although I must have lost extension some, as my back feels more fatigued than it should. But I also let a couple squats get ahead of midfoot too, so who knows.

[Jugrock]

2/2/16 BW 206.5

L Squats 255x5x3
Press 120x5,4,3
Chins 4,4,4,4,4

Very sore leading into workout from Sunday. Finally felt better after squatting.