Rick's Newbie Training Log

[rick]

Ok, I'm not one to bore everyone with my history so here is my situation in a nutshell. I'm a big fat guy who is turning 40 in 18 months and wants to be in the best shape of my life by then. The past two years I have focused on running. I ran two half marathons and lost 40 pounds, but gained no strength and after a while gained all the weight back. Started the program about two months ago with my wife (Spudness on the forums here) and have enjoyed it.

So here is a quick overview of my progression so far.

First workout - October 28. 2012
Squat - 95x5x3
Press - 65x5x3
Deadlift - 115x5x3

Second workout - October 30, 2012
Squat - 115x5x3
Bench - 95x5x3
Deadlift - 145x5x1

Have continued with this plan, three workouts a week alternating the two.

Workout December 11, 2012
Squat - 260x5x3
Press - 90x5, 100x5, 90x5 (was a bad lift, had completed 105x5x3 on 12/2 but missed some workouts due to travelling for work)
Deadlift - 135x5x1 (No straps)

Workout December 13, 2012
Squat - 265x5x3
Bench - 160x5x3
Deadlift - 350x5x1 (No straps)

Workout December 17, 2012
(Workout after zombie run, felt week, forgot straps at home)
Squat - 270x5x3
Press - 110x5x3
Deadlift - 335x3x1 (No straps - grip gave out)

Last Workout - December 20, 2012
Current body weight - 292
Squat - 275x5x3 (was tough - bad form - will re-do next workout)
Bench - 165x5, 165x4, 165x3 - Fail, will re-do
Deadlift - 365x5x1 (No straps)

As a note, my grip strength has held me back on deadlift. It started around 275. Started using straps only on working sets and only after failing the lift without first. Have been working on grip strength and have seen solid improvement lately.

Any thoughts or advice is greatly appreciated.

[rick]

Workout - December 22, 2012

Press - 275x5x3 - felt strong, much better form.

Press - 115x5x3 - new PR - felt good

Deadlift - 385x4x1 - new PR, but hands failed right at the top of the 5th rep.

Solid overall workout!

[Sven]

Looks good, are you using an alternate grip on your Deadlifts?

[rick]

Yes, I am. Started using it when I broke 300. It has really helped.

[rick]

So my immediate goals are...

Squat - +300
Press - +150
Bench - +200
Deadlift - +400

I'm fairly close to all of these now, so it doesn't look like I'm striving for much but I did set these a month or so ago.

Goals for next year:

BW - 260, however I'm more focused on the lifting goals at this point.

Squat - 455
Press - 195
Bench - 260
Deadlift - 520

[rick]

Workout Jan 4, 2013

First day back after vacation. It's good to be back in the gym.

Squat - 275x5x3 (re-do due to time off)
Bench - 165x5x3 (re-do, but first time to complete all sets)
Deadlift - 385x5x1 (used straps after 315)

Overall not bad for first day back.

[Oldman]

Nice progress, Rick! Are you using straps on the DLs regularly, with all worksets, or just when the grip gives you problems?

[rick]

Thanks Oldman. I typically only use straps on working sets after my grip fails the first go around. That had worked most of the time, however my grip was especially weak yesterday. I'm guessing it was due to the time off.

[rick]

Workout Jan 6, 2013

Squat - 285x5x3 PR
Press - 115x5x3 Re-do I weight before vacation
Deadlift - 385x3x1 did this without straps - kinda pissed I didn't get all 5 reps

[Sven]

Congratulations on your Squat PR. The Deadlift isn't shabby either, especially considering you started at the end of October. Looking great for a guy that is knocking on the door of Geezling.