Willie's (b)Log

[william jackson]

Welcome to my (b)Log!

I've been training for a while but I usually take summers off so my progress has been kind of stagnant in a year-to-year sense. I don't much care for competing but I have been encouraged recently and it would be the perfect motivator to lose my gut (kinda fat for a 5'8" dude). I have significant nerve damage in my dominant hand, have suffered shoulder injuries and typically work as a laborer.

I have an old log that I will link in the next few posts but I havent regularly posted here since E&P was a thing. Starting a new one just to write down my thoughts on training and for posterity. I may get into weird theory of philosophy for my own sake but all conversation is welcome.

*******I record my workouts as setsXrepsXweight as any self respecting man should**************

I'm within reach of breaking my old PRs when I was more consistent, hungry, and younger. I hope to record my journey into uncharted territory.

Thanks for reading!

[william jackson]

Honestly I'm on a form of linear progression but it is a little convoluted. I'm a little into my third cycle after a month or two of no-program workouts that was preceded by maybe once a week full body session base on feel for the day plus laboring as a brick mason.

The WarmUp

Honestly this is the most significant addition to my workout in my history of lifting. Over 10 years I have placed a priority on getting everything loose and warm and I honestly think It's paying off. I complete the warmup as a giant set, completing one set of each bulleted item before moving to the next and repeating at the end. I try not to take excessive breaks but I don't treat it as a crossfit WOD. Takes about 20 minutes.

• Squat: 2x10x45, 5x135, 5x225, 5x315
• Leg Stretch: 2x10 leg swings, 3 sets of full squat stretch with calve stretch.
• Press: 2x10x45, 3x15 pushups
• Arm stretch: 2 sets external rotation, 3 sets of 5 "Y-T-W-Handcuff"
• Facepull: 5x10 using band or pulley tower, vary heights
• Pullups: 5x6

The Routine

The routine consists of 8 different workouts. Each workout prioritizes two lifts, either squat and bench or deadlift and press. Each lift gets 2 different volume days and 2 different intensity days. I have been able to get at least two workouts a week with an occasional third. Without further ado the workouts are:

1. VSQ/IBP Squat: 3x5, Bench:5x3
2. IDL/VPr DL:3RM, Press:5x5
3. ISQ/VBP Squat:3x2, 3x1, Bench:4x8
4. VDL/IPr DL: 3x3 pyramid, Press5x2
5. VSQ/IBP Squat: 3x5 pyramid, Bench: 8-10 singles
6. IDL/VPr DL: 5RM, Press: 8x3
7. ISQ/VBP Squat: 5x1, Bench:5x5
8. VDL/IPr DL: 3x3, Press: 5x1

Extras

I usually focus on one area for a few workouts at a time. For abs I've done front squats, L-pullups, ab wheel or hanging leg raise. Arms I do a curl/extension dropset medley. Shoulders I just do a lot of dumbbell raises. I usually do pullups and rows during a workout. In the future I want to work in dumbbells/dips/and calisthenics.

Conditioning

I have access to some half decent conditioning equipment. I have found the glory of an "assault bike" but have access to a C2 rower and a sled to push. Not gonna lie but I like the elliptical for getting a sweat on and my gym's "Spin" class gets my heartright up as well as pumping the legs a bit.. I try to do conditioning on at least one of my lifting days plus at least one other off day.

Next post I will catch up on my progress on this program

[carson]

Weight and age, please.

[william jackson]

32 y/o
5'8"
fuckin fat 240. workin on it i guess


did conditioning today and drank wine instead of beer haha

[william jackson]

1. Squat: 3x5x365....Bench: 5x3x265
2. Deadlift: 3x345...Press:5x5x165
3. Squat: 2x365, 2x385, 2x405, 410, 415, 420...Bench 4x8x215
4. Deadlift: 5x385, 5x405, 5x425...Press:2x170, 2x175, 2x2x185, 2x190
5. Squat: 5x345, 5x365, 5x385...Bench: 3x1x275, 280, 2x1x285, 4x1x290
6. Deadlift: 5x435... Press:8x3x175
7. Squat: 5x1x415...Bench 5x5x235
8. Deadlift: 3x405, 3x425, 3x440...Press: 5x1x195

I realize this format is terrible, oh well. Once I get current I hope to get a bit more coherent or at least easy on the eyes. This is pretty much my December workout without any assistance or cardio. I had just resume lifting consistently around Thanksgiving which was a week or two before.

This phase I focused on shoulders and did a lot of circuits involving facepulls, db raises of all variations, and dumbbell pressing.

[william jackson]

1. Squat: 3x5x375....Bench:5x3x275
2. Deadlift: 3x445... Press: 5x5x175
3. Squat: 2x385, 2x405, 2x415, 425, 435, 445.....Bench: 4x8x225
4. Deadlift: 5x405, 5x425, 4x445....Press: 2x2x185. 3x2x190**
5. Squat: 5x355, 5x375, 5x395... Bench: 2x1x275, 2x1x285. 2x1x290, 4x1x295
6. Deadlift: 5x450...Press: 8x3x180
7. Squat: 5x1x435....Bench: 5x5x245
8. Deadlift: 3x425, 2x3x445....Press: 10x1x195***

**Missed last rep of deadlift. Supposed to be 5x445
***Had to clean and press the weight. clean form is shit but last cycle I hit only five singles at 195.

This cycle I did some bro bi/tri work. We have some fixed weight cambered barbells and I did some super/drop sets of curls and overhead extensions starting at 10x60 and dropping 10lbs for 5 drops and repeating 3 times. Worked out to 150 reps of curls and extensions over about 10 minutes. Caught a vicious pump which I am not used to.

Really settled into the groove his cycle. Felt really strong.

[carson]

32 y/o
5'8"
fuckin fat 240. workin on it i guess


did conditioning today and drank wine instead of beer haha

If you wish to be serious about losing weight check the nutrition forum.