Little background here:
I have had no prior background in the weight room until I started this program. A few years ago I hurt my knee while hiking Mt. Bierstadt out here in CO (torn meniscus and ongoing tendonitis). I have had recurring rib injuries from training brazilian jiu jitsu. Since then, I've been having issues with consistency in training and doing anything physical. Add that with working from home full time and I went from 165 to 220lbs in the past 5 years and not in a healthy way. Every time i try to go back to BJJ now, i wind up injuring myself in the first few weeks and wind up taking another break before i can ever get back into it.
Enemy number one: consistency
So earlier this year I decided to stop trying to get back into it and focus on getting strong to prevent future injuries. I had a solid intro to SS session with Jayson up in Boulder, CO to learn the lifts and then i got a bit self conscious at the gym and didn't go for a bit. But I just finished my 3rd week of truly doing the program and not skipping and I'm feeling fantastic. I thought I'd start a log here to keep track of progress and to keep myself honest. My goal is to only do The Program (with some hiking on the weekends) until its time to switch to an intermediate program. At that point, I'll start up BJJ again and find an intermediate program that fits my needs at the time. Here goes nothing!
Sex: Male
Age: 32
Weight: 218
Height: 6'1"
BF% from 7pt caliper test: 21%
Staring workset numbers (in lbs):
Weight: 220
Squat: 100
Press: 65
Bench: 100
Deadlift: 95
As of today's workout:
Weight: 218
Squat: 170
Press: 80
Bench: 120
Deadlift: 195
Today's workout:
Squat: 45x5x2, 80x5, 110x3,140x2,170x5x3
Press: 45x5x2, 55x5, 65x3, 75x2, 80x5x3
Deadlift: 115x5x2, 135x5, 155x3, 175x2, 195x5
What I'm doing right now:
Workouts tuesday, thursday, saturday. off days i go to the gym to do 15min on the recumbent bike just to get my HR up, sauna, hydromassage, and stretching/foam rolling. nothing taxing, just rest and relaxation to help with recovery
Workout A: Squat, Bench, Deadlift
Workout B: Squat, Press, Deadlift
I'm currently adding 5lbs to my squat and bench worksets each time, 2.5 for the press, and 10 lbs to the deadlift. The plan is to meet with my SSC soon to learn how to power clean (or pendlay row if that's his suggestion) and drop the deadlift increments down to 5 lbs.
My number one goal at the start was to build consistency. I think I finally accomplished that. I've been eating enough and have been doing enough to help recovery so that I'm not sore the day I go to the gym. One thing though: I'll be going to Costa Rica for 10 days end of May and there won't be any workout facilities. I'll be surfing and swimming every day, so I hope I don't lose too much.
Anywho, here goes nothing!
-Jordan