retired LACROSSE Player gets STRONG(er)

[optomisticmind]

Week 2 - Intensity Day

Sleep = 8.0 hours (feel like I need more...hard to do with kids, but I will try to get to bed by 9:30 from now on)

Squat = 240 x 5RM (still getting used to free squatting again)
Incline Bench = 135 x 5RM (all the flat benches were taken and I was on babysitting duty, so I did a lighter incline)
Power Clean = 140 x 3 x 5


31 y/o | 5'11" | 177lbs

[optomisticmind]

Week 3 - Volume Day

Sleep = 8.5 hours

Squat = 220 x 5 x 5 (finally starting to feel stable again by free squatting)
Bench = 145 x 5 x 5
Deads = 285 x 5RM


31 y/o | 5'11" | 182lbs (+5lbs)

[optomisticmind]

Week 3 - Recovery Day

Sleep = 7.5 hours (went to bed too late)

Squat = 185 x 5 x 2
Bench = 130 x 5 x 3
Chins = 183 x 7, 4, 5 (with red band)
Back Extension (35 degree) = Red Band x 14 x 3

31 y/o | 5'11" | 183lbs (+6lbs)

[optomisticmind]

Week 3 - Intensity Day

Sleep = 7.0 hours (went to bed too late)

Squat = 255 x 5RM
Bench = 160 x 5RM
Power Clean = 145 x 3 x 5 (in order to catch it high, I really needed to focus on the high pull)

31 y/o | 5'11" | 183lbs (+6lbs)

[optomisticmind]

Week 4 - Volume Day

Sleep = 7.5 hours

Bench = 145 x 5 x 5 (+10 lbs) - Mistakenly did the same weight as last week and had to bench first due to the crowded gym...not ideal but went well)
Squat = 225 x 5 x 5 (+20 lbs)
Deads = 295 x 5RM (+20 lbs) - Grip starting to be slip on reps 4 and 5

31 y/o | 5'11" | 182 lbs (+5 lbs)

[optomisticmind]

Week 4 - Recovery Day

Sleep = 7.5 hours

Squat = 185 x 5 x 2
Bench = 130 x 5 x 3
Chins = 184 x 7, 5, 5 (with red band)
Back Extension (50 degree) = Red Band x 14 x 3

31 y/o | 5'11" | 184 lbs (+7 lbs)

[optomisticmind]

Week 4 - Intensity Day

Sleep = 7 hours

Squat = 255 x 5RM (+10 lbs) - Mistakenly did the same weight as last week
Bench = 165 x 5RM (+10 lbs)
Power Clean = 145 x 3 x 5 (+10 lbs)

31 y/o | 5'11" | 182 lbs (+5 lbs)

[optomisticmind]

Week 5 - Volume Day

Sleep = 7 hours

Squat = 230 x 5 x 5 (+25 lbs)
Bench = 150 x 5 x 5 (+15 lbs)
Deads = 300 x 5RM (+25 lbs)

31 y/o | 5'11" | 184 lbs (+7 lbs

[optomisticmind]

Week 5 - Recovery Day

Sleep = 8 hours

Squat = 185 x 5 x 2
Bench = 135 x 5 x 3
Chins = 184 x 7, 5, 6 (with red band)
Back Extension (50 degree) = Red Band x 14 x 3

31 y/o | 5'11" | 184 lbs (+7 lbs)

[optomisticmind]

Week 5 - Intensity Day

Sleep = 8.5 hours

Squat = 260 x 5RM (+15 lbs)
Bench = 167 x 5RM (+12 lbs)
Power Clean = 150 x 3 x 5 (+15 lbs)

31 y/o | 5'11" | 184 lbs (+7 lbs)