Aarons' logbook

[Aaront]

About me:

No background in athletics or weight training. Used to work for a living but have found myself in a sedentary shift work job. Was unhappy with how I looked and felt. Did crossfit for 3 months and cleaned up my diet (paleo), lost weight, and felt better. I tried to incorporate 5/3/1 into a 3-4 Wod a week scheme and ended up injuring my shoulder shortly after that.

I took a few weeks off while my shoulder healed and re-evaluated my goals. Decided I would like to DTFP and see where I could get too. Trying to keep a clean diet but I am certainly not keeping paleo. Lots of milk, meat, fruits and veggies. I'm having two whey shakes a day, as well as creatine and fish oil.


Age: 35
Height: 6'2"
Weight: 167#(4/23/12)


4/23/12

Squat 3x5x100
Bench 3x5x100
Chin 8,5,5 @ bw



4/25/12

Squat 3x5x105
Press 3x5x70
DL 1x5x200 (probably should have started this lower)



4/27

Squat 3x5x115
Bench 3x5x110 (didn't mean to jump 10 but it's fine)
Pull ups 6,4,5


4/30

Squat 3x5x115
Press 3x5x75
Chin 8,6,8
BW 174, 12.8% bf says the gadget at the gym


5/2

Squat 3x5x120
Bench 3x5x115
DL 1x5x215


5/5

Squat 3x5x125
Press 3x5x80
Pull ups 8,6,6


5/7

Squat 3x5x130
Bench 3x5x120
Chin 9,7,5



5/9

Squat 3x5x135
Press 3x5x85 (ordered a pair of 1.25# plates)
DL 1x5x230 (considering going to 10# jumps. Not feeling like I'm going to fail. More that it's out of line with my other lifts)

[Aaront]

5/11/12

Squat
3x5x140


Bench
3x5x125


Pull ups: 8,5,5
These would have been better I think, but I was at work and the bar is 2 1/2" galvi and I can't grip it for shit.

Everything else felt good

[Aaront]

5/14/12

Squat: 3x5x145

Press: 3x5x90

Chin: 10,10,10

BW: 177.4

Found out the bars at my gym are not all 45lbs. Its likely that some of my lifts were done 5lbs light at times. Press was difficult but I got it done. I'm pretty sure this was one of the lifts that were done on a 40lb bar. They are labeled now. I am dissapoint.

[Aaront]

5/16/12

Squat: 3x5x150

Bench: 3x5x130

Dead Lift: 1x5x240

Squat felt good, bench was slow and dead lift was not pretty. I blame my deadlift on the 12 sided plates. I think best way to deal with the plates is to reset every lift.

A home gym is going to have to happen.....someday.

[Aaront]

5/18

Squat: 3x5x155

Press: 3x5,5,4x95 These were slow. Got a little greedy and went with a 5lb increase when I could have went for 2.5. I'll give 95 another go next week.

Pull ups: 9,7,6

[Aaront]

5/21

Squat: 3x5x160

Bench: 3x5x135

Chin: 11,7,5


I'm sure form could have been better on squats.

[Aaront]

Squat: 3x5x165

Press: 3x5x95 (repeat;Going to drop down to 2.5lb jumps on press.)

Dead lift: 1x5x250 (reset after each lift)

BW: 183 I am positive I need to eat more and leave any attachment to my paleo/crossfit (not getting stronger) body behind. I probably would have done better in crossfit had I eaten more. Anyways I am sure the solution lies at the bottom of a gallon of milk.

[Aaront]

Squat: 3x5x170 (160)

Bench: 3x5x140 (130)

Pull ups: 9,7,6

[Aaront]

So yesterday felt really light and I started to wonder about the weight of the bar. This is the weight set we have at work. Its a made by Nautilus and the bar is 7ft. However, I brought a scale in and that bitch only weighed 35lbs.

Decided to get my work in with the correct weights. Tried to focus on having high elbows, straight wrists and a good bar position on my back. Really should have been working at this harder these past weeks. Bench felt heavy.

Squat: 3x5x170
Bench: 3x5x140

[JStrong]

Nice progress.