Welcome! Similar numbers to where I started, I'm excited to see you progress!
Recently I had a wake-up call of sorts, realizing I’ve spent 5 years in the gym consistently, with very little to show for it. That’s about to change. Like many others, I did starting strength in high school and have been screwing around ever since.
My lifetime PRs:
Squat – 300x5, 325x1
Bench – 190x5, 305x1
Deadlift – 340x5, 415x1
Press – 125x5, 145x1
Power clean – 155x3
Chinups – 45x1, bodyweight x17
All of these were done at a bodyweight of 205-ish, except the chins. I weighed 155-165 for those.
I’ll beat all of this within the next two months. My goals are pretty much the usual: win powerlifting meets, have hordes of beautiful women throw themselves at me due to my incredible physique, and press 225 overhead for reps. I have to keep my neck size up and my waste size down because I’m indentured to Uncle Sam and failing the tape test is a one-way ticket back to civilian life. I fixed up my diet this week to include lots of protein and no junk except on Sundays. I will spend time every day looking at photos of 70s powerlifters to remind myself why I exist.
My body, as it is right now:*
195lbs, 5’10”, 20 years old
Neck 16”
Chest 40.5”
Arms 15”
Waist 36”
Thighs 25”
Calves 16”left, 15.25”right
*Soon to be massively larger
Workouts will be posted starting tomorrow.
Welcome! Similar numbers to where I started, I'm excited to see you progress!
2/16/2017
Squat
45x5x2
95x5
135x5
185x5
205x5x3
Bench
45x5x2
65x5
95x5
115x5x3
Deadlift
135x5x2
225x5
245x5
Chins
bw x6
bw x5
bw x4
Started a bit lighter than I could have on everything. Except the chins, those were to failure. Unfortunately, I am no longer a seven chinup kind of guy. This will change.
I'm having to learn to set the deadlifts down slowly, which I'm not at all used to. This is hopefully a temporary situation.
Some fat guy took a break from his rows to come let me know I needed to look up when I squat. IN THE MIDDLE OF MY SET. No manners. I ignored him and continued as normal. When I finished, he explained that I must stare at the ceiling or eventually I will "come too far forward." I thanked him for the advice, then continued to keep my head in normal anatomical position for the remainder of my sets. He seemed a little peeved by this.
I thought the bright blue wife beater I was wearing would prevent anyone from approaching me, but clearly not. If it happens again, I'll invest in some large headphones. Or wear my wrestling singlet...
Thanks Brad, I'm pretty excited too.
Keep up the good work
2/19/2017
Squat
45x5x2
95x5
135x5
185x5
215x5x3
Press
45x5x2
65x5
85x5
95x5x3
Power clean
45x3x2
65x3
95x3
115x3x5
Neck extension
10x25x4
I'm convinced the neck harness will be the key to passing the tape test. At 5'10", my waist can't be more than 23" larger than my neck. If I can get my yoke to 20" or so, this will never become a problem.
Haha, probably not female attention. Not in a singlet. I'll save it for a PL meet.
2/21/2017
Squat
45x5x2
95x5
135x4
185x2
225x5x3
Bench
45x5x2
65x5
95x4
115x2
125x5x3
Deadlift
135x5x2
225x5
245x5
Chins
10x5x2
10x4
Neck extension
15x25x4
I thought I deadlifted 235 last time, hence the rather embarrassing repeated weight. I'm starting a notebook so this won't happen again.
I started using a neck harness to deal with neck and upper trap pain I was getting after deadlifting. Programming was 4 sets of 30-50 reps, upping weight by 2.5lbs when I could do 4 sets of 50. Going from 15lb to 25lb on the neck harness took my neck from 14.75" to 15.75". I'm sure you would see good results if you got into the 35-45lb range for sets of 30-50 reps.
2/23/16
Squat
45x5x2
95x5
135x4
205x2
235x5x3
Press
45x5x2
65x5
85x2
100x5x3
Power clean
45x3x2
65x3
95x3
115x1
135x3x5
Neck extension
17.5x25x3
17.5x21
Glad to hear you had good results with it. Any advice for keeping the harness from slipping during the set, short of chalking my head? I'm having to adjust it during the middle of my sets sometimes. It's a quality harness so I'm fairly certain the problem is on my end.