Rick's Rambling Log

[RangerRick]

Ok, starting a log here, and seeing what comes of it.

Restarted SS LP after taking a year and a half off, have been going since 9/18/15. Mostly lifting for S&G and general strength. My current training goals are theatre related, and will change sometime next year to something else. Getting near the end of my LP on some lifts, switching over to the 5/3/1 BBB variant.

Current stats:
Age: 43
BW: 230 (25%-28% BF to my best guess)
Last workset stats (lb):
Squat: 260 x 3x5
Bench: 210 x 2x5
Deadlift: 315 x 5
Press: 135 x 2x5
Clean: 125 x 5x3

A little backlogging...
9/18/15
Squat: 125 x 3x5
Press: 50 x 3x5
PC: 65 x 5x3

9/21/15
Squat: 130 x 3x5
Bench: 95 x 3x5
Dead: 135 x 5

Skip a few...
Tendinitis from 2013 in right knee went away after a few months after using good form (Thanks to SS coach Chris Kurisko)

Oct 2015: Hurt left shoulder taking apart my concrete patio with a sledgehammer. Injury recovery much faster after Press form corrections by coach Sully in late Dec 2015.
Jan 2016: Hurt right shoulder on a squat. Corrected issue by 2/5/16

3/6/16
Squat: 245 x 3x5
Press: 132.5 x 2x5, 70 x 3x10
Clean: 120 x 5x3
Curl: 67.5 x 3x12

3/8/16
Squat: 250 x 3x5
Bench: 205 x 2x5, 132.5 x 3x8
Dead: 310 x 5
Curl: 70 x 3x8

3/10/16
Squat: 255 x 3x5, Slightly tweaked back on 185x3 warmup
Press: 135 x 2x5, 70 x 3x12
Clean: 122.5 x 5x3
Curl: 70 x 3 x10

3/13/16
Squat: 260 x 3x5
Bench: 210 x 2x5, 132.5 x 3x10
Dead: 315 x 5 (woot)
Curl: 70 x 3x5

[RangerRick]

Started the 5/3/1 BBB program with the following template

Day 1: Press
Day 2: Deadlift
Day 3: Bench
Day 4: Squat
Each one is followed by 5x10 at 50% 1RM. Still working in the other assistance work.

Nutrition: Trying to get 3500-3800 cals, with about 35% protein, 25% fat, 45% carbs

Today (3/15/16, actually):

Press:
45x5 warmup
91x5
105x5
119x5
77.5 x 5x10, 90 sec rest

We'll see how this goes.

[RangerRick]

Week 1 of 5/3/1, 1st cycle
Deadlifts today:

135x5 warmup
212 x 5
244 x 5
277 x 5
181 x 5 x 10 assistance

Curlz: 55 x 3 x 10

The 5x10's certainly seem to emphasize what gets used. Seems to turn the deadlift into a grip exercise by the 5th set.
I was supposed to do deads yesterday, but I was falling asleep on the drive home.

[RangerRick]

Feeling under the weather today. Sore throat kept me up last night.

BW 232.6 (should find a consistent time of day to measure this)
Week 1 of 5/3/1, 1st cycle
Bench:
45x5 warmup
141 x 5
163 x 5
184 x 5
120.5 x 5 x 10

Followed up with pullups. Crap, need to do some work there. Got 5 out, but it didn't feel good. Finished with some lying tricep extensions. Note to self: get an EZ curl bar.

[RangerRick]

Gah, Still sick.

Week 1 of 5/3/1 1st cycle
Squat:
45 x 5
95 x 5 warmup
175 x 5
202 x 5
229 x 5
149.5 x 5 x 10

Curls:
55 x 3 x 10

Time to take some meds.

[RangerRick]

K, getting over my illness, but still coughing up gummy bears. Cardio yesterday turned out to be beating a wounded raccoon with a crowbar. Does that count as HIIT?

Week 2 of 5/3/1 BBB 1st cycle
BW 228.8
Press:
45 x 5 warmup
98 x 3
112 x 3
126 x 3
77.5 x 5 x 10

Cleans
110 x 5 x 3

[RangerRick]

Almost better.

Week 2 of 5/3/1 BBB 1st cycle
BW 226.8
Deadlift:
135 x 5
185 x 2 warmup
228 x 3
261 x 3
293 x 3
181 x 5 x 10
Hypertrophy sets weren't as bad this go around.

Curl:
45 x 8
55 x 3 x 12

Should probably film a few sets to check form.

[RangerRick]

It's good to be able to breathe again.

Week 2 of 5/3/1 BBB 1st cycle
BW 229.9
Bench:
45 x 5
135 x 2 warmup
152 x 3
174 x 3
195 x 3
122.5 x 5 x 10

After assistance work:
Pullup: 3,2,1,1,1
Curls:
45 x 8
57.5 x 3 x 8

[RangerRick]

Week 2 of 5/3/1 BBB 1st cycle

Squat:
45 x 5
95 x 5
135 x 5 warmup
188 x 3
225 x 3
242 x 3

Only did 149.5 x 3 x 10 for the assistance sets. Did not do curls or pullups. Just ran out of time. Took a video of the 242x3 set. First one was high for sure:

[RangerRick]

Week 3 of 5/3/1 BBB

Press:
45 x 5
95 x 3 warmup
105 x 5
119 x 3
132.5 x 2
77.5 x 5 x 10

Curls:
45 x 8
57.5 x 3 x 10

Took some more video, to see how things are going.