Jason's Log

[JDB]

Never had an online log, though I do keep consistent paper logs. My purpose is to connect with similar people doing similar programming. I train alone and don’t really have anyone to discuss programming and training issues with so we’ll see how this works out.

I’m 42 next month, 6 foot and 265 lbs. I’m probably a good bit overweight but I don’t care. I initially started strength training about 6 years ago after herniated disc issues. I was relatively fit (read: skinny), doing ridiculous amounts of cycling, swimming, and running. I started weights initially to recoup my back and that was pretty much it. Several years later and discs completely deteriorated, I had a fusion over two levels in my low back. At that point I stopped training altogether. I didn’t think that I’d be able to do much again, but I started back to weights a year and a half ago (two years after surgery) just to see if I’d be able to.

I focused primarily on bench for the first year, being somewhat concerned about doing squats or deadlifts. I timidly started reintroducing squats and deadlift a few months ago and I’m working on building confidence. Last year I floundered around on a couple different programs experimenting with volume trying to find what works. I started a Texas Method-based program last month and I’m currently finishing up my fifth week.

My best lifts last year are:
Squat – 385x3
Bench – 350x1
Deadlift – 455x1
Press – 200x3

My goals for this year are:
Squat – 455x5
Bench – 335x5
Deadlift – 505x5
Press – 215x5

Intensity day last week:
Squat – 345x5
Bench – 295x5
Deadlift – 355x5
(Press – 180x3x5 – on recovery day)

--That was probably too much introduction…

[JDB]

Week 5 Intensity Day:

Squat – 350x5
Bench – 297.5x5
Deadlift – 365x5

Everything felt pretty strong…nothing too difficult. Really working to keep my chest up on deadlift and not drop my hips.

[JDB]

Week 6 Volume Day:

Squat – 315x5x5
Bench – 270x5x5
Pullups – bwx5,5,5

Love volume day

[JDB]

Week 6 Recovery Day:

Squat – 250x2x5
Press – 185x3x5
Dumbbell Row – 90x2x10
Chins – bwx5,5,5

Good training day…nothing too exciting. I usually take my time on recovery day. Need to foam roll tonight.

My program layout is:

Day 1 – Volume
Squat 5x5
Bench 5x5
Pullups x3

Day 2 – Recovery
Squat 2x5
Press 3x5
Row 2x10
Chins x3

Day 3 – Intensity
Squat 1x5
Bench 1x5
Deadlift 1x5

- I write sets x reps
- I don’t alternate bench and press. Bench is day 1 and 3, press is day 2.

[JDB]

Week 6 Intensity Day:

Squat – 355x5
Bench – 300x5
Deadlift – 375x5x1

Everything moved as ordered. I reset after each rep on deadlift to ensure position on each pull. Also started working on hook grip. I’ve never tried it before…seemed difficult to get a good grip with my belt on. Pulled the first two with a hook grip and double overhand normal on the last three. I don’t have grip issues at this weight, just wanted to learn the feel.

[JDB]

Week 7 Volume Day:

Squat – 320x5x5
Bench – 270x5x5
Pullups – bwx5,5,5

Everything felt great today. Squats moved easily. Pullups felt stronger; I maintain 3 sets of 5 and I’ve been gaining a pound of bw per week.

[JDB]

Week 7 Recovery Day:

Squat – 255x2x5
Press – 187.5x3x5
Chins – bwx5
Dumbbell Curl – 35x2x8

Allergies have been wrecking me today…still a good recovery day. I added in some light dbell curls in place of more chins because I’ve been getting some pain in my elbows and biceps. A couple light sets of curls usually takes it away.

[JDB]

Week 7 Intensity Day:

Squat – 365x5
Bench – 302.5x5
Deadlift – 385x5

Allergies still causing some issues. I bumped squats 10lbs today instead of 5lbs as they’ve felt pretty easy lately. The increase felt good. On deadlift I worked more on hook grip. I did my first three reps with a hook grip and regular double overhand on rep 4…definitely felt more secure with the hook grip. Switched it back for rep 5. Week 7 in the books.

[JDB]

Week 8 Volume Day:

Squat – 330x5x5
Bench – 270x5x5
Pullups – bwx5,5,5

[JDB]

Week 8 Recovery Day:

Squat – 265x2x5
Press – 190x3x5
Dumbbell Row – 2x10
Dumbbell Curl – 2x8