DCP's Log

[DCP]

I figured this will be a good way to keep motivated and get help and feedback.

Background:
26 y/o male
176 lbs, 5'9

All time Personal Bests (@ bodyweight of 193 lbs):
Squat: 340x5
Deadlift: 380x5
Bench: 222x5, 242x1
Press: 170x5, 188x1
Power Clean: 205x1

In the last year and a half I dealt with some really annoying nagging injuries (sciatica, SI joint irritation, tendinitis etc etc), programming ADD, and time constraints (full time medical student) so training took a back seat for a while but I have been able to build some good momentum in the past few months and want to work my way above and beyond my PBs by the end of the year.

Current Maxes:
Squat: 240x5
Deadlift: 145x5 (just started them again, like Rip says some people will drop the deadlift at the slightest convenience, I know not to make that mistake again)
Bench: 215x5
Press: 153x5, 183x1


Currently I have been doing HLM for general strength from PPST3. Yesterday was 'Heavy Day'. I added shrugs for fun at the end instead of chinups.

3/16:
WeightxSetsxReps

Squat: 240x3x5
Bench:215x1x5, 205x2x5
Shrugs: 135x3x20

[DCP]

3/18:
WeightxSetsxReps

Squat: 192x3x5 - Light day
Press: 153x1x5, 145.5x2x5 - Felt good will add 2 pounds to top set next week
Deadlift: 135x5, 155x5, 175x5 - No sciatic pain, no SI joint irritation - WIN - Will go up 10-20 lbs next time
Curls: 82x3x10

[DCP]

3/20:
WeightxSetsxReps

Squat: 216x3x5 - Medium day, easy peezy
Close Grip Bench with Pause: 196x3x5 - Felt good and crisp. I feel stronger with a closer grip than I ever do with the width described in SSBBT, am I weird?
RDL: 125x3x5 - Felt good but some reps my knees kept moving after the initial unlock, gotta work on that.
Chins: 7x5 with 90 seconds in between - Had been doing ladders for chins before for a total of 50-60 twice a week, was tapping into recovery for my pressing exercises so I have cut it down a bit

I am going to the World's Strongest Man taping at Commerce Casino here in Southern California on Saturday morning, can't wait to get inspired by modern titans.

[DCP]

3/22:

World's Strongest Man was cool seeing all the guys up close. Hafthor is a Nordic God reincarnated. Kaz is really nice and appreciative. What was annoying was that since its really a tv taping it took forever for events to get done.

WeightsxSetsxReps

Squat: 245x3x5 - Heavy day. Felt good, could have probably gone to 250 without any issues. I really like the HLM for squatting and can see this getting me at least another 100 pounds on my top set before I have to figure something else out.
Bench Press: 217x1x5, 206x2x5 - Crisp with good speed.
Shrugs: 145x3x20 - I like the pump.

[DCP]

3/24:

Recovery has been shit past few days since starting my medicine rotation - long hours and shit food, sleep. Will figure out a way to eat more and prepare food.

WeightsxSetsxReps

Squat: 196x3x5 - Light day, little more difficult than usual but easy.
Press: 155x3, 155x4, 145x2x5 - Felt really heavy today, I probably could have muscled up an ugly rep on that second set at 155 but decided against it. Did a couple of sets of 5 with 10 pounds less that were easy
Deadlift: 195x5 - No sciatic pain or SI joint stuff going on. Rolling the glutes/pirformis on that lacrosse ball really does make a huge difference. +20 pounds next time

I might split the Pressing from the Squat/Deadlift and just lift everyday and get it done in 45 mins if I am stressed for time.