Training for life, improving my capabilities

[bikesandcars]

I discovered I really enjoy the accountability of posting my training here.
My old log

Starting strength is my primary program / method, but sometimes I change it up or add other programming depending on my schedule and goals.

In general I train for capability and quality of life. I have a desk job but like to have the ability to do physical work and activities.

Age: 42
BW: 180lbs
BF: 19% (Using a notoriously inaccurate hand held meter).

I use the format : Weight x Reps x Sets

[bikesandcars]

Training a Thursday/Saturday/Monday split

Current goals:
Trying to cut calories back and get down to between 160 and 170 lbs with slightly better numbers.
Once I cut some body fat I plan to start eating more and go for the 5 rep goals of press:135,Bench:225,Squat:315,DL:405

Monday 3/16/2020:

Main Lifts
Squat: 225x5x3
Bench: 185x3x3, 135x10 (drop set)
Deadlift:285x5x1

Circuit: 1,2,3
DB Press: 40x10,45x8,45x7
Chins: 8,8,6(paused)
Belt Squat:90x12,135x12,135x12
Leg Raise:0,0,15

[bikesandcars]

Not very active tue/wed

Thursday 3/19:
Squat 230x5x3
Press 117.5x5x3
Deadlift: couldn't bust 295 off floor, felt tired.
Chins: 10,10

[bikesandcars]

Saturday 3/21:
Circuit1:
Deadlift: 225x5,255x5,255x5
Dips: 8x8x8
Circuit 2:
Front squat: 155x5x3 : Comfortable weight, worked on form and speed.
Circuit 3
Bench: 185x4,3,3 135x10 drop set
Rower Pulls: C2 Rower, Max Pulls for 45 seconds. I take my time, get tight, then do a row as hard as I can. 1 row about every 2 seconds. Stop when I've had enough. Using this for power and to get the heart rate up and opposite the push from benching.
single leg Calf Raises (rehab work on ankle)

[bikesandcars]

Monday 3/23:
Squat: 235x5x3
Press: 120x5x3
Calf Raises (several random varieties)
Power Cleans: 95x5x5
Chins:5,5,5
Airbike Tabata 20on/10off, 8 rounds (4 minutes).
My legs felt stronger today coming off of the volume deadlift and front squat day with 1 day rest than they have been off of a 2 day rest. progress is progress.

[bikesandcars]

Wed 3/25:
Deadlift: 255x5x3 (normal grip)
Bench:185x5,4,4
Rower Pulls (in circuit with bench)
Front Squat:155x5x3
Dips:10,10,10
Chins:8,5,5 (In circuit with Dips, found out I don't like them together).

[bikesandcars]

Friday 3/27:
Squat: 240x5x3
Press:122.5 x5x3
Deadlift: 175x5x1
Tire drag: 25lbs 10 minutes

Sunday 3/29:
Front squat: 160x3x5 (3 reps for 5 sets, focusing on power)
Bench:185x5x5
Power Cleans: 135x3x5 & Dips:10,10,10
Chins: 10,5,5 & DBPress: 35x12,10,10

[bikesandcars]

Took 2 days in-between because I was feeling a little run down. Must have been allergies or a cold or corona-virus or something because I felt better Monday.
Wed 4/1:
Squat: 245x5x3
Press: 125x5x3
Deadlift:285x5x1 (warmed up overhead grip, switched to over/under. I generally use hook grip)
chins: 10

[bikesandcars]

Fri 4/3:
Front squat: 165x5x3
Bench: 187.5x5x3
Power Clean: 135x3x3... realized I was pulling with bent arms, form reset, 95x5x3
Dips: 8x5
Chins: 8,5
db press: 35x10x2

[bikesandcars]

Mon 4/6:
Squat: 250x5, 265x3, 250x1(racked it early)
Press: 227.5x5x3
Deadlift: 295x5x1

Circuit: Chins:10,8,8 | Triangle Pushups,15,15,12 | Box Jumps,5,5,10 | split squat 5,5,10

Squat felt really heavy. Got tired and racked 3rd set. Excuses: Not eating enough. Did a bunch of landscaping over weekend and wasn't recovered.