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Thread: Going back to strength training

  1. #1
    Join Date
    Nov 2019
    Posts
    139

    Default Going back to strength training

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    Hi everyone,

    during the last summer I had the (retrospectively stupid) idea to lose some weight and to devote myself less to strength building. I lost a disproportionate amount of strength and started my LP again in August.

    I will use the next few posts to review my training diary since August and then regularly post the current course of my training.

    Since I live in Germany and we calculate with kilograms here, I will convert the values into pounds and round. I also apologize in advance for any grammar problems.

    Status at the beginning of August:
    Male
    26 years
    177 lbs body weight
    5'10 Height

    Squat: 220 lbs
    Deadlift: 220 lbs
    Bench press: 154 lbs
    Press: 88 lbs

    I try to get it on three training days a week. But I won't be able to follow the scheme 100% because I have to do a bachelor's degree in addition to my work and have to go to university in the evening.

    August 07th 2019
    Squat: 3x5x220 lbs
    Bench press: 3x5x154 lbs
    Deadlift: 1x5x220 lbs

    August 09th 2019
    Squat: 3x5x226 lbs
    Press: 3x5x88 lbs
    Lat pull: 5x10x80 lbs
    French-Press: 3x10x50 lbs
    Last edited by ChrisBuck93; 11-27-2019 at 08:13 AM.

  2. #2
    Join Date
    Nov 2019
    Posts
    139

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    August 11th 2019
    Squat: 3x5x231 lbs
    Bench press: 3x5x157 lbs
    Deadlift: 1x5x231 lbs
    Curls: 3x10x50 lbs

    August 13th 2019
    Squat: 3x5x237 lbs
    Press: 3x5x94 lbs
    Lat pull: 5x10x90 lbs
    French-Press: 3x10x61 lbs

    August 16th 2019
    Squat: 3x5x243 lbs
    Bench Press: 3x5x160 lbs
    Deadlift: 1x5x243 lbs
    Curls: 3x10x61 lbs

    August 18th 2019
    Squat: 3x5x248 lbs
    Press: 3x5x96 lbs
    Lat pull: 5x10x100 lbs
    French-Press: 3x10x72 lbs
    Last edited by ChrisBuck93; 11-23-2019 at 12:17 PM.

  3. #3
    Join Date
    Nov 2019
    Posts
    139

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    August 20th 2019
    Squat: 3x5x254 lbs
    Bench Press: 3x5x162 lbs
    Deadlift: 1x5x254 lbs
    Curls: 3x10x61 lbs

    August 23rd 2019
    Squat: 3x5x259 lbs
    Press: 3x5x99 lbs
    Lat pull: 5x10x105 lbs
    French-Press: 3x10x72 lbs

    August 27th 2019
    Squat: 3x5x265 lbs
    Bench Press: 3x5x165 lbs
    Deadlift: 1x5x265 lbs
    Curls: 3x10x61 lbs

    August 29th 2019
    Squat: 3x5x270 lbs
    Press: 3x5x101 lbs
    Lat pull: 5x10x110 lbs
    French-Press: 3x10x72 lbs

    Started to get in 1 light day on the squat on every 3rd workout

    October 3rd 2019
    Squat: 3x5x215 lbs
    Bench Press: 3x5x168 lbs
    Deadlift: 1x5x276 lbs
    Curls: 3x10x61 lbs

    October 5th 2019
    Squat: 1x5x276 lbs
    Squat: 2x5x259 lbs
    Press: 3x5x105 lbs
    Lat pull: 5x10x115 lbs
    French-Press: 3x10x72 lbs
    Last edited by ChrisBuck93; 11-24-2019 at 01:46 AM.

  4. #4
    Join Date
    Nov 2019
    Posts
    139

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    October 7th 2019
    Squat: 1x5x281 lbs
    Squat: 2x5x265 lbs
    Bench Press: 3x5x171 lbs
    Deadlift: 1x5x281 lbs
    Curls: 3x10x61 lbs

    October 10th 2019
    Squat: 3x5x226 lbs
    Press: 3x5x107 lbs
    Lat pull: 5x10x120 lbs
    French-Press: 3x10x72 lbs

    Changed to HLM-Method for Squats and Pill. I use decreasing sets on my heavy-day for the 5x5 in my squat.

    October 13th 2019 "Heavy day"
    Squat: 1x5x287 lbs
    Squat: 1x5x281 lbs
    Squat: 1x5x276 lbs
    Squat: 1x5x270 lbs
    Squat: 1x5x265 lbs
    Bench Press: 3x5x173 lbs
    Deadlift: 1x5x287 lbs

    October 16th 2019 "Light day"
    Squat: 3x5x243 lbs
    Press: 3x5x110 lbs
    Lat pull: 4x10x120 lbs
    French-Press: 3x10x77 lbs

    October 19th 2019 "Medium day"
    Squat: 3x5x265 lbs
    Bench Press: 3x5x176 lbs
    Deadlift: 1x5x292 lbs
    Curls: 3x10x61 lbs

  5. #5
    Join Date
    Nov 2019
    Posts
    139

    Default

    October 23rd 2019 "Heavy day"
    Squat: 1x5x292 lbs
    Squat: 1x5x287 lbs
    Squat: 1x5x281 lbs
    Squat: 1x5x276 lbs
    Squat: 1x5x270 lbs
    Press: 3x4x112 lbs
    Row: 4x8x110 lbs

    October 25th 2019 "Light day"
    Squat: 3x5x248 lbs
    Bench Press: 3x5x179 lbs
    Deadlift: 1x5x298 lbs
    French-Press: 3x10x77 lbs

    October 27th "Medium day"
    Squat: 3x5x270 lbs
    Press: 3x3x116 lbs
    Lat pull: 5x8x120 lbs
    Curls: 1x10x72 lbs
    Curls: 2x10x61 lbs

    October 30th 2019 "Heavy day"
    Squat: 1x5x298 lbs
    Squat: 1x5x292 lbs
    Squat: 1x5x287 lbs
    Squat: 1x5x281 lbs
    Squat: 1x5x276 lbs
    Bench Press: 3x5x182 lbs
    Row: 4x8x121 lbs

    November 1st 2019 "Light day"
    Squat: 3x5x254 lbs
    Press: 3x3x118 lbs
    Deadlift: 1x5x303 lbs
    French-Press: 3x10x77 lbs

    November 4th 2019 "Medium day"
    Squat: 3x5x276 lbs
    Bench Press: 3x4x184 lbs
    Lat pull: 3x8x125 lbs
    Curls: 2x10x72 lbs
    Curls: 1x10x61 lbs

  6. #6
    Join Date
    Nov 2019
    Posts
    139

    Default

    November 7th 2019 "Heavy day"
    Squat: 1x5x303 lbs
    Squat: 1x5x298 lbs
    Squat: 1x5x292 lbs
    Squat: 1x5x287 lbs
    Squat: 1x5x281 lbs
    Press: 3x3x121 lbs
    Row: 4x8x132 lbs

    November 10th 2019 "Light day"
    Squat: 3x5x259 lbs
    Bench Press: 3x3x187 lbs
    Deadlift: 1x5x309 lbs
    French-Press: 3x10x83 lbs

    Changed my upper-body lifts to the "compressed TM"

    November 12th 2019 "Medium day"
    Squat: 3x5x281 lbs
    Press: 6x1x123 lbs
    Bench Press: 1x5x176 lbs
    Lat pull: 4x8x130 lbs

    November 15th 2019 "Heavy day"
    Squat: 1x5x309 lbs
    Squat: 1x5x303 lbs
    Squat: 1x5x298 lbs
    Squat: 1x5x292 lbs
    Squat: 1x5x287 lbs
    Bench Press: 5x5x160 lbs
    Row: 4x8x138 lbs

    November 18th 2019 "light day"
    Squat: 3x5x265 lbs
    Press: 5x5x105 lbs
    Deadlift: 1x5x314 lbs
    Curls: 3x10x61 lbs

    November 20th 2019 "Medium day"
    Squat: 3x5x287 lbs
    Press: 6x1x127 lbs
    Bench Press: 1x5x179 lbs
    Lat pull: 3x8x135 lbs

    November 23rd 2019 "Heavy day"
    Squat: 1x5x314 lbs
    Squat: 1x5x309 lbs
    Squat: 1x5x303 lbs
    Squat: 1x5x298 lbs
    Squat: 1x5x292 lbs
    Bench Press: 5x5x160 lbs
    Row: 4x8x140 lbs

  7. #7
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,013

    Default

    Welcome back. What is your present weight?

  8. #8
    Join Date
    Nov 2019
    Posts
    139

    Default

    Quote Originally Posted by carson View Post
    Welcome back. What is your present weight?
    Hi Carson,
    last time I stepped on the scale (3 days ago) it was 193 lbs. That would be a 16 lbs gain since August... not a big jump but it's heading the right direction.

  9. #9
    Join Date
    Nov 2019
    Posts
    139

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    November 27th 2019 „Light day“
    Squat: 3x5x265 lbs
    Press: 5x5x107 lbs
    Deadlift: 1x5x320 lbs
    Curls: 3x10x61 lbs

  10. #10
    Join Date
    Nov 2019
    Posts
    139

    Default

    starting strength coach development program
    November 29th 2019 "Medium day"
    Squat: 3x5x292 lbs
    Press: 6x1x129 lbs
    Bench Press: 1x5x182 lbs
    Lat pull: 4x8x140 lbs

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