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Training for life, improving my capabilities
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
Last edited by bikesandcars; 03-17-2020 at 07:07 AM.
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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
Last edited by bikesandcars; 03-17-2020 at 07:06 AM.
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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
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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)
Last edited by bikesandcars; 03-23-2020 at 01:26 PM.
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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.
Last edited by bikesandcars; 03-23-2020 at 01:31 PM.
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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).
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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
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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
Last edited by bikesandcars; 04-06-2020 at 06:01 AM.
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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
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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.
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