Dan Mans Training Log- Back to Starting Strength

[Mr.City]

Nice lifts!

[DanO_123]

Thanks City


Aug 22 2010 Sunday


It's been a long week moving to my new house and setting everything up. I figured I would have a break from lifting and it has been 6 days since my last workout and 5 days or so before the one before that. So this one is going to be light.

Squat 295x5x3
Press 145x5x3
PClean 155x5x3
Chins +10lbs x5 x3


My workout went decent today. I was very fatigued from moving all week and I had a few drinks over the weekend and I don't think I slept well. The weights felt heavy and I felt akward. I'm gonna pick up from here and use more aggressive jumps if it feels lighter next time. I guess I will see how this goes. I just need to get back on the wagon and ride this progression out. I"m getting a touch fat in my stomach which is messing with my head but honestly I'm married so who really gives a crap. I don't go to the beach, I have no one to impress accept myself.... Until the next workout.

[DanO_123]

Light Workout Mid Week Aug 24 2010

Light Squat 235x5x2
Bench 235x5, 225x5x2
RDL 135x10, 155x10, 165x10

Nothing too hard today. I backed off on bench because of the long lay off. I'm hoping my system will wake back up from the layoff and run through the progression to get back to where I was in a week or so. This is sort of acting like a small de-load and should help me keep on rolling. I'm having trouble eating enough so I went to Sam's club and stocked up on Ribeye, Brisket and Turkey Breast hopefully I'l be able to pack in some good calories this week.

I picked up some magnesium and zinc supplements along with more fish oil. I'm sore today and can feel it everywhere.

[misspelledgeoff]

Awesome lifts, DanO. And congratulations on the birth of your man-child! I have three myself. Boys are the best.

[DanO_123]

Being a dad is definitely something different. Thanks for the confidence geoff.


Thursday Aug. 26 2010
Squat 300x5x3
Press 150x5x3
Dead 345x5x1

Things went better today than the first heavy workout of the week. 300 felt easier than 295 and overall I felt a lot more awake/alert. I think my CNS and muscles are coming back alive after the layoff.

I think i'm also a little dehydrated and I don't know how I managed to do that.

Deadlifts felt heavy today. I had a headache overall felt really sore and crappy and cold but I think in a few days I'll be on top of things after I get some good meals in me.

I've got a 5lb brisket smoking in my converted weber charcoal grill and it seems to be working alright. The brisket just hit about 150 degrees but it's 2am and I am ready for bed... I should have started this much earlier in the day.

[DanO_123]

Well I've had a pretty good break again. My knees were just beat up and getting up off the toilet caused some serious knee pain. It was nothing acute but rather an overall general ache and soreness and it was really getting too much to deal with.

Today felt great. No lingering soreness or problems.

Squat 295x5x3
Bench 225x5x3
RDL 135x10, 155x10, 175x10x2
Chins BW x8,5

The weight isn't heavy i'm just exhaust by the end of the workout and I don't know why. My stamina sucks and by the time I got to chins I was wasted. Either way this will probably be last last go at SS and hopefully I can surpass my previous best form aug 16th. I may go back and complete one more set in about 15 min. just to get it out of the way.




BW 233

[DanO_123]

September 6, 2010

Light Squat 225x5x2
Press 150x5x3
PClean 135x3x3, 145x3x2
Chins +10x5x3



I've had to clean up my diet because I was beginning to feel like crap. I'm taking in around 3200 cals a day with a lot of protein. I should be able to maintain my weight at this level and hopefully return to my old strength levels from a few weeks ago on squats.

Today felt great and I feel recovered and better than before the workout.

[DanO_123]

Soooooo... That was a long ass layoff... did some EDT Charles Staley style workouts after starting strength and lost about 15lbs in 8 weeks. After that I did a little 5/3/1 and then got lazy and took the winter off from Dec to March . I started back up in March of this year.

I started back with 5/3/1 and then my dad decided to join with me so I went back to starting strength with him.

Beginning 3/1/11 to 4/21/11
5/3/1 Progress: 6-7 Weeks Training/2 Cycles
Press: 105x12 > 140x8
Deads: 240x12 >315x10
Bench: 175x12 >230x6
Squat: 210x8 > 260x8

I started back with SS at the beginning of May.
My last 2 workouts were:
5/28/11
Squat 315x5x3
Bench 242.5x5x3
Chins: 15,12,11 Neutral Grip
Dips: 20,15
Curl: 95x8,12

5/30/11
Light Squat: 250x5x2
Press: 155x5x3
Dead: 355x5


All in all still feeling good. Eating about 3000-4000 cals depending on the day. Weight is holding around 230lbs. Leaner than before and starting to get stronger than ever.

[DanO_123]

6/1/11

Squat 320x5x3 Had some knee issue. Went away as weight got heavier.
Bench 245x5x3
RDL 185x10x3
Chins BW+25lbsx5x3

6/4/11

Squat 315x5x3 Reset form a little and widened my stance. Form had creeped a little. My stance was too narrow causing my back to fall forward.
Press 157.5x5x3
Chins 27.5x5x3
Dips BWx20,13,14

6/6/11
Light Squat 250x5x2
Bench 247.5x5x3
Dead 360x5
Curls 95x10x2, 105x10

6/9/11
Squat 320x5x3 From much better, and much easier than the prior attempt
Press 160x5x3
RDL 185x10, 205x10x2
Chins +30x5x3

Bodyweight is holding at about 228. Finally got a nice dip belt from elitefts and another mat for my rack so i don't have to step up onto an inch thick piece of rubber with 300+lbs on my back. Im wonder if that was what caused some of the knee pain.

315x5

[DanO_123]

June 11,2011

Squat 325x5x3
Bench 250x5x3
Chins +32.5lbs x5x3


Worn the hell out. Not enough rest between Thursdays late workout and today. Can't wait for some rest tomorrow and light squats Monday.

Cranked some Pantera and got my squats in. Everything was easy after that.