dlrecord70's Training Log

[dlrecord70]

Profile
Two days shy of 42 years old at the starting date.
5'11" male at 182 lbs body weight.
Father of three girls (all under 5 years of age); fulltime career
Train in my basement alone
Previous runner recovering from a year and a half of debilitating sciatica and lower back pain.
Started with Stronglifts 5x5 until I found Starting Strength and then weened off 5x5 as the recovery became too hard.

Goals
Bench: 275
Squat: 380
Press: 164
Deadlift: 440

I kept a log in my phone app; this is an extraction from my start date

7/26/2012
Squat 5x5 45 lbs
Bench Press 5x5 55 lbs

7/27/2012
Squat 5x5 50 lbs
Shoulder Press 5x5 45 lbs
Deadlift 1x5 95 lbs

7/30/2012
Squat 5x5 55 lbs
Bench Press 5x5 60 lbs
Bent Over Row 5x5 70 lbs

8/1/2012
Squat 5x5 60 lbs
Shoulder Press 5x5 50 lbs
Deadlift 1x5 105 lbs

8/3/2012
Squat 5x5 65 lbs
Bench Press 5x5 65 lbs
Bent Over Row 5x5 75 lbs

8/6/2012
Squat 5x5 70 lbs
Shoulder Press 5x5 55 lbs
Deadlift 1x5 110 lbs

8/10/2012
Squat 5x5 75 lbs
Bench Press 5x5 70 lbs
Bent Over Row 5x5 80 lbs

8/13/2012
Squat 5x5 80 lbs
Shoulder Press 5x5 60 lbs
Deadlift 1x5 120 lbs

8/15/2012
Squat 5x5 85 lbs
Bench Press 5x5 75 lbs
Bent Over Row 5x5 85 lbs

8/17/2012
Squat 5x5 90 lbs
Shoulder Press 5x5 65 lbs
Deadlift 1x5 130 lbs

8/20/2012
Squat 5x5 95 lbs
Bench Press 5x5 80 lbs
Bent Over Row 5x5 90 lbs

8/22/2012
Squat 5x5 100 lbs
Shoulder Press 5x5 70 lbs
Deadlift 1x5 140 lbs

8/24/2012
Squat 5x5 105 lbs
Bench Press 5x5 85 lbs
Bent Over Row 5x5 95 lbs

8/27/2012
Squat 5x5 110 lbs
Shoulder Press 5x5 75 lbs
Deadlift 1x5 150 lbs

8/29/2012
Squat 5x5 115 lbs
Bench Press 5x5 90 lbs
Bent Over Row 5x5 90 lbs

8/31/2012
Squat 5x5 120 lbs
Shoulder Press 5x5 80 lbs
Deadlift 1x5 160 lbs

9/3/2012
Squat 5x5 125 lbs
Bench Press 5x5 95 lbs
Bent Over Row 5x5 95 lbs

9/5/2012
Squat 5x5 130 lbs
Press 5x5 85 lbs
Deadlift 1x5 170 lbs

9/7/2012
Squat 5x5 135 lbs
Bench Press 5x5 100 lbs
Bent Over Row 5x5 100 lbs

9/10/2012
Squat 5x5 140 lbs
Shoulder Press 5x5 90 lbs
Deadlift 1x5 180 lbs

9/12/2012
Squat 5x5 145 lbs
Bench Press 5x5 105 lbs
Bent Over Row 5x5 105 lbs

9/14/2012
Squat 5x5 150 lbs
Shoulder Press 5x5 95 lbs
Deadlift 1x5 190 lbs

9/17/2012
Squat 5x5 155 lbs
Bench Press 5x5 110 lbs
Bent Over Row 5x5 110 lbs

9/19/2012
Squat 5x5 160 lbs
Shoulder Press 5x5 100 lbs
Deadlift 1x5 200 lbs

9/21/2012
Squat 5x5 165 lbs
Bench Press 5x5 115 lbs
Bent Over Row 5x5 115 lbs

9/24/2012
Squat 5x5 170 lbs
Shoulder Press 5x5 105 lbs
Deadlift 1x5 210 lbs

9/26/2012
Squat 5x5 175 lbs
Bench Press 5x5 120 lbs
Bent Over Row 5x5 120 lbs

9/28/2012
Squat 5x5 180 lbs
Shoulder Press 5x5 110 lbs
Deadlift 1x5 220 lbs

10/1/2012
Squat 5x5 185 lbs
Bench Press 5x5 125 lbs
Bent Over Row 5x5 125 lbs

10/3/2012
Squat 5x5 190 lbs
Shoulder Press 5x5 115 lbs
Deadlift 1x5 230 lbs

10/5/2012
Squat 5x5 195 lbs
Bench Press 5x5 130 lbs

10/8/2012
Squat 5x5 200 lbs
Shoulder Press 5x5 105 lbs
Deadlift 1x5 240 lbs

10/10/2012
Squat 5x5 205 lbs
Bench Press 5x5 135 lbs
Bent Over Row 5x5 135 lbs

10/12/2012
Squat 5x5 210 lbs
Shoulder Press 5x5 110 lbs
Deadlift 1x5 250 lbs

10/15/2012
Squat 5x5 215 lbs
Bench Press 5x5 140 lbs
Bent Over Row 5x5 140 lbs

11/27/2012
Shoulder Press 3x8 95 lbs
Sit Up 3x10
Squat 3x10 205 lbs

11/29/2012
Squat 5x5 210 lbs
Bench Press 5x5 155 lbs
Bent Over Row 5x5 115 lbs
Deadlift 1x5 240 lbs

12/1/2012
Squat 5x5 215 lbs
Bench Press 5x5 160 lbs
Power Clean 5x5 97.5 lbs

12/6/2012
Squat 3x5 225 lbs
Shoulder Press 5x5 100 lbs
Deadlift 1x5 265 lbs

12/7/2012
Squat 3x5 227.5 lbs
Bench Press 5x5 162.5 lbs
Power Clean 5x5 100 lbs

12/11/2012
Squat 3x5 230 lbs
Shoulder Press 5x5 102.5 lbs
Deadlift 1x5 270 lbs

12/12/2012
Squat 3x5 232.5 lbs
Bench Press 5x5 165 lbs
Power Clean 5x5 102.5 lbs

12/14/2012
Squat 3x5 235 lbs
Shoulder Press 5x5 105 lbs
Deadlift 1x5 275 lbs

12/18/2012
Squat 3x5 240 lbs
Bench Press 5x5 167.5 lbs
Power Clean 5x5 105 lbs

12/20/2012
Squat 3x5 242.5 lbs
Shoulder Press 5x5 107.5 lbs
Deadlift 1x5 280 lbs

12/22/2012
Squat 3x5 245 lbs
Bench Press 5x5 170 lbs
Power Clean 5x5 107.5 lbs

12/24/2012
Squat 3x5 250 lbs
Shoulder Press 5x5 110 lbs
Deadlift 1x5 285 lbs

12/26/2012
Squat 3x5 252.5 lbs
Bench Press 5x5 172.5 lbs

12/28/2012
Squat 3x5 255 lbs
Shoulder Press 5x5 112.5 lbs
Deadlift 1x5 290 lbs

12/31/2012
Squat 3x5 260 lbs
Bench Press 5x5 175 lbs
Power Clean 5x5 112.5 lbs

[dlrecord70]

1/7/2013
Squat 3x5 265 lbs
Shoulder Press 5x5 117.5 lbs
Deadlift 1x5 295 lbs

1/9/2013
Squat 3x5 267.5 lbs
Bench Press 5x4 177.5 lbs
Bent Over Row 5x5 117.5 lbs

1/11/2013
Shoulder Press 5x5 120 lbs

1/14/2013
Squat 3x5 267.5 lbs
Bench Press 3x5 180 lbs
Bent Over Row 5x5 125 lbs

1/16/2013
Squat 3x5 225 lbs
Shoulder Press 3x5 122.5 lbs
Deadlift 1x5 300 lbs

1/18/2013
Squat 3x5 280 lbs
Bench Press 3x5 182.5 lbs
Chin Up 3x4

1/21/2013
Squat 3x5 282.5 lbs
Shoulder Press 3x5 125 lbs
Chin Up 3x5

1/28/2013
Squat 3x14 230 lbs
Shoulder Press 3x5 127.5 lbs
Chin Up 6x3

1/30/2013
Bench Press 3x11 165 lbs
Pull Up 5x2

2/2/2013
Shoulder Press 3x3 130 lbs

3/23/2013
Squat 3x15 175 lbs
Bench Press 3x5 135 lbs
Bench Press 4x18 135 lbs
Power Clean 4x15 95 lbs

Took a long break from lifting here...life was getting in the way. Decided to make one last push before we packed up the house and moved to the UAE

5/14/2013
Squat 3x5 125 lbs
Shoulder Press 3x5 90 lbs
Deadlift 1x3 225 lbs

5/15/2013
Free Routine Run 1 5 miles

5/16/2013
Squat 3x5 130 lbs
Bench Press 3x8 135 lbs
Power Clean 3x5 115 lbs

5/17/2013
Free Routine Run 1 5 miles

*5/21/2013
Squat 3x12 135 lbs
Shoulder Press 3 6x95 lbs
Deadlift 1 5x215 lbs

*Last workout before moving to Dubai, United Arab Emirates

[dlrecord70]

No rack or gym membership. A barbell and some plates (in kg). My focus for now is pulling and presses (what I can clean from the floor) and playing with other assistance exercises.

10/20/2013
Deadlift 1x5 110 kg
Chin Up 1x3 BW
Front Neck 2x20 BW

11/3/2013
Front Squat 3x10 55 kg
Pull UP 3x12 BW
Single Rows 3x10 30 kg
Tricepts 3x10 20 kg
Ab Wheel 3x7 BW

11/5/2013
Front Squat 3x10 60 kg
Press 3x10 30 kg
Deadlift 3x5 90 kg
Curls 3x10 25 kg
Ab Wheel 3x7 BW

[dlrecord70]

11/05/2013
Front Squat 3x10 @ 60 kg
Press 3x10 @ 30 kg
Deadlift 3x5 @ 90 kg
Curls 3x10 @ 25 kg
Ab Wheel 3x7 @ BW

11/07/2013
Front Squat 3x10 @ 60 kg
Pull Up 3x12 @ BW
Chin Up 3x3 @ BW
Tricept 3x12 @ 20 kg
Ab Wheel 3x8 @ BW

11/11/2013
Front Squat 3x10@ 65 kg
Press 3x10 @ 40 kg
Deadlift 3x5 @ 100 kg
Curls 3x10 @ 25 kg
Ab Wheel 3x7 @ BW

11/14/2013
Front Squat 3x10 @ 70 kg (FAILED on 3rd set; could clean it off the floor! I need stands.)
Pull Up 3x13 @ BW
Chin Up 3x4 @ BW
Tricept 3x12 @ 25 kg

11/18/2013
Front Squat 3x12@ 50 kg (Reset with higher volume)
Press 3x10 @ 45 kg
Deadlift 3x5 @ 110 kg
Curls 3x10 @ 30 kg
Ab Wheel 3x10 @ BW

11/20/2013
Front Squat 3x12 @ 55 kg
Pull Up 3x14 @ BW
Chin Up 3x5 @ BW
Tricept 3x10 @ 30 kg

11/29/2013
Front Squat 3x12@ 60 kg
Press 3x10 @ 50 kg (FAILED on reps; did 3x5 plus 1x15 @ 35 kg for volume)
Deadlift 3x5 @ 115 kg
Curls 3x12 @ 30 kg
Ab Wheel 3x10 @ BW

12/29/2013
3 mile run
Deadlift 1x5 @ 120 kg
Pull Up 5-4-3-2-1 @ BW

01/02/2014
Deadlift 1x3 @ 125 kg (275lbs)
Single arm thrusters 2x12 @ 47.5 kg
1x15 @ 47.5 kg
Shoulder raises 3x10 @ 35 kg

01/04/2014
Deadlift 1x1 @ 130 kg (287lbs)
Pull Up 3x6 @ BW

01/11/2014
Deadlift 3 singles @ 135 kg (297.5lbs) **Nearly killed me. Time to reset and add some recovery.

01/13/2104
Deadlift 1x5 @ 125 kg
1x2 @ 125 kg (failed on 3rd rep)
2x5 @ 100 kg
Press 3x10 @ 42.5 kg

01/18/2014
Deadlift 1x5 @ 127.5 kg (281lbs)
Pull Up 3x5 @ BW

01/21/2014
Deadlift 1x5 @ 130 kg (286lbs) Easy!
Press 3x10 @ 45 kg (99lbs)

01/24/2014
Deadlift 1x5 @ 132.5 kg
Pull Up 3x6 @ BW

01/27/2014
Deadlift 1x5 @ 130 kg (286lbs) Messed up top set and didn't add weight after last warm up, so did it again
1x5 @ 135 kg
Press 2x10 @ 47.5 kg
1x8 @ 47.5 kg (reps to fail)

01/30/2014
Deadlift 1x2 @ 137.5 kg (FAILED third rep; rested 4 minutes)
1x3 @ 137.5 kg (felt easy!)
1x5 @ 120 kg as back-off set for volume
Pull Up 3x7 @ BW

02/03/2014
Deadlift 1x5 @ 140 kg (308lbs) Felt easy!
1x5 @ 122.5 kg as back off set
Press 2x5 @ 50 kg Used for the first time my home-made squat and press stands (made out of 2x4s in a 5 gallon bucket and cement)
1x10 @ 50 kg (reps to fail)

02/06/2014
Deadlift 1x2 @ 142.5 kg
3 singles @ 142.5 kg (felt easy!)
1x5 @ 125 kg as back-off set for volume
Pull Up 3x8 @ BW

Deadlift was hard. wrong mindset perhaps? Maybe too little recovery? Hips and glutes remain really sore 10 minutes after set.

02/11/2014
Deadlift 1x5 @ 145 kg (320lbs)
1x5 @ 127.5 kg as back off set
Press 2x5 @ 52.5 kg
1x8 @ 52.5 kg (reps to fail)

02/14/2014
Deadlift 3x8 @ 120 kg (80% of 1RM @ 147.5 kg)
Pull Up 3x9 @ BW

02/17/2014
Press 2x5 @ 55 kg
1x6 @ 55 kg (reps to fail)
1x10 @ 40 kg
Deadlift 1x5 @ 147.5 kg (325lbs) Felt EASY
1x5 @ 130 kg as back off set

[dlrecord70]

188-190lbs body weight
Started taking protein shake daily to boost protein and calories.

02/19/2014
Pull Ups 2x10, 1x4 (felt weak)

02/21/2014
Overhead Press 3x5 @ 57.5kg (127lbs)
Deadlift 1x5 @ 150kg (331lbs) Had to take a 30-40 second pause after fourth rep; lost mental focus and body position...

02/23/2014
Deadlift 3x8 @ 122.5kg
Pull Up 3x10 @ BW

Evening workout since I had a biz trip early the next morning when I should have worked out

02/26/2014
Overhead Press 3x5 @ 60kg (132lbs)

Another evening workout after returning from biz trip; very tired from red eye flight and long days.

02/28/2014
Deadlift 1x5 @ 152.5kg (336lbs)
Lost grip strength in right hand on fifth rep at the top pull. First time this has happened. Might be time to move to a mixed grip...?
No Pull ups today...

[dlrecord70]

Solid 190lbs on body weight now.

Just to review, I don't have a rack so most of my workouts are pulls and pushes. I did build homemade 2x4 wooden stands to use for the overhead press once I couldn't clean the weight off the floor. I don't feel they are safe for heavy squats. So, I have simplified my workout to twice a week. Mondays are volume days and Fridays are 5 rep maxs. I do overhead press one week with deadlifts and then pull ups the next week with deadlifts and alternate each week in such a way between overhead press and pull ups (although the last 2 weeks I have only done overhead press; pull ups aren't motivating me for some reason...). I know it is NDTP, nor any program really, but it is working for me and I am progressing. And best of all I am pain free and feeling really good.

So here are my newer workout results:

3/2/2014
No workout due to business travel...fucking work is messing with my workouts and its pissing me off.

3/7/2014 (intensity)
Deadlift 1 x 2 @155kg (failed third rep and couldn't break the floor after a short rest and a new attempt. Damn.)
Struggling with press so switched to five sets of 3 to keep it going...
Overhead Press 5 x 3 @ 62.5kg (failed 3rd rep on 4th set but got all 3 on 5th set; body mechanics issue I think.)
Very tired after the return from the business trip; my excuse anyway.

3-11-2014 (volume)
Missed the Monday workout do to more business travel; so one day later
Deadlift 3 x 8 @ 125kg
Overhead Press 5 x 3 @ 65kg

3/15/2014 (intensity)
Deadlift 1 x 5 @ 155kg (Felt good today. Got all reps in all sets. No grip issues. Still double overhand and no belt.)
Overhead Press 2 x 3 @ 67.5kg (failed third set and only got 2 reps); reduced weight to 50kg and did 1 set of 3 reps to end positive
Need to back off press weight and do some volume work on press. I also need change plates smaller then 1.25kg to keep the progress going...

3/19/2014 (volume)
Overhead Press 4 x 8 @ 55kg
Deadlift 3 x 8 @ 127.5 kg

[dlrecord70]

3/26/2014
Deadlift 1 x 3 @ 157.5kg
Overhead Press 1 x 3 @ 70kg, 5 x5 x @ 57.5kg

3/29/2014
Overhead Press 3 x 10 @ 40kg

3/31/2014
Deadlift 3 x 8 @ 130kg
Overhead Press 3 x 10 @ 42.5kg

4/2/2014
Deadlift 1 x 2 @ 157.5kg + 3 singles at 157.5kg
Overhead Press 3 singles at 72.5kg

4/5/2014
Overhead Press
1 x 20 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 2 @70kg
3 singles at 75kg
1 x 3 @ 60kg
1 x 10 @ 40kg
1 x 20 @ 20kg

4/20/2014
Deadlift 3 x 8 @ 132.5kg
Overhead Press
1 x 20 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 2 @70kg
2 singles at 77.5kg
1 x 3 @ 62.5kg
1 x 10 @ 42.5kg
1 x 20 @ 25kg

4/22/2014
Overhead Press 3 x 5 @ 62.6kg + 1 x 10 @ 55kg

4/24/2014
Deadlift 1 x 4 @ 160kg + 1 single at 160kg
Overhead Press 3 x 10 @ 42.5kg

4/27/2014
Deadlift 3 x 8 @ 135kg
Overhead Press
1 x 20 @ 22.5kg
1 x 5 @ 42.5kg
1 x 2 @ 62.5kg
1 x 1 @ 72.5kg FAIL
1 x 15 @ 30kg
1 x 12 @ 30kg

[dlrecord70]

5/2/2014
Deadlift 1 x 3 @ 162.5kg
Overhead Press 4 x 10 @ 45kg

5/10/2014
Deadlift 3 x 8 @ 137.5kg
Overhead Press 3 x 10 @ 47.5kg

5/17/2014
Deadlift 1 x 2 @ 165kg + 2 singles at 165kg
Overhead Press
1 x 1 @ 72.5kg
1 x 1 @ 75kg
1 x 5 @ 60kg
3 x 10 @ 50kg
1 x 13 @ 40kg

5/22/2014
Deadlift 3 x 8 @ 140kg
Overhead Press 3 x 10 @ 50kg

5/25/2014
Deadlift 1 x 1 @ 167.5kg
Chin Up 3 x 5 @ BW

6/2/2014
Deadlift 3 x 8 @ 142.5
Overhead Press
1 x 1 @ 77.5kg
1 x 5 @ 62.5kg
3 x 10 @ 52.5kg
1 x 9 @ 42.5kg (to failure)

6/10/14
Deadlift 3 singles @ 170kg (FAIL on fourth single)
Overhead Press 3 x 10 @ 52.5kg

[dlrecord70]

6/22/14
Deadlift 4 x 5 @ 145kg

Went on vacation back to the States June 28th and did not work out until we returned in August. Still chasing a 400lbs deadlift, 300lbs squat, and a 200lbs bench (not sure how I am going to accomplissh that) by the end of the year 2014

8/29/14
Deadlift 1 x 3 @ 140kg

9/2/14
Deadlift 1 x 3 @ 112.5kg
Overhead press 3 x 10 @ 40kg

9/13/14
Overhead press 3 x 5 @ 42.5kg

Started 5x5 and brought squats back into my program with a two day rest between each workout; I will cut down to 3x5 and once the weights get too heavy.
Also don't have a bench so doing landmine single arm presses and chin ups for back work--**Should I switch to dips to replace the chest exercise or will landmine single arm presses do the trick (I am limited with equipment...)?

9/18/14
Squat 5 x 5 @ 60kg
Overhead Press 5 x 5 @ 45kg
Deadlift 1 x 5 @ 120kg

9/21/14
Squat 5 x 5 @ 65kg
Arm Thrust 5 x 5 @ 30kg
Chin up 5 x 2 @ body weight

9/23/14
Squat 5 x 5 @ 70kg
Overhead Press 5 x 5 @ 47.5kg
Deadlift 1 x 5 @ 125kg

9/25/14
Squat 5 x 5 @ 75kg
Arm Thrust 5 x 5 @ 32.5kg
Chin up 5 x 3 @ body weight

9/28/14
Squat 5 x 5 @ 80kg
Overhead Press 5 x 5 @ 50kg
Deadlift 1 x 5 @ 130kg

10/1/14
Squat 5 x 5 @ 85kg
Arm Thrust 5 x 5 @ 35kg
Chin up 5 x 4 @ body weight

10/4/14
Squat 5 x 5 @ 90kg
Overhead Press 5 x 5 @ 52.5kg
Deadlift 1 x 5 @ 135kg

10/7/14
Squat 5 x 5 @ 95kg
Arm Thrust 5 x 5 @ 37.5kg
Chin up 5 x 5 @ body weight

10/10/14
Squat 5 x 5 @ 100kg
Overhead Press 5 x 5 @ 55kg
Deadlift 1 x 5 @ 140kg

10/13/14
Squat 5 x 5 @ 105kg
Arm Thrust 5 x 5 @ 40kg
Chin up 5 x 6 @ body weight (getting hard!)

[carson]

What is an arm thrust?