heavyiron8 training logs

[heavyiron8]

Restarting this after a few months hiatus.
This time, I will post videos of my lifts periodically.

Male, 5' 8, 175 LBs, 26 yrs old

Began lifting on March 10, 2015, kept going until middle of October of 2015. Lost 20 pounds of weight (was 185 before hiatus). Did not lift again until end of April of this year. Gained back 95% of my strength within a month as well as 10 pounds. 10 pounds of fat lighter while still having most of my strength back feels good. I will eat smarter this time.

I Made lightning fast progress last time as well. Squat went from 95 x 5 x 3 to 295 x 5 in 7 months. Time to gain back everything and much more. Goal is to squat 500 pounds within the next 3 to 4 years.

June 2nd

All numbers are in pounds

Just did a reset on bench by 10%, last successful workout was 187.5 x 5 x 3

Squat
45 x 5
135 x 5
185 x 3
225 x 2
250 x 1
265 x 5 x 3

Bench
45 x 5
135 x 3
155 x 2
175 x 2
170 x 5 x 3


Pull ups
6 sets of 8

[heavyiron8]

June 4th

Failed 130 LB press on the last rep of the 3rd set.

Squat and deadlift felt easy and moving up just fine. Videos for both.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
250 x 1
270 x 5 x 3 (3rd Set)


Press
45 x 5
95 x 3
115 x 2
130 x 5 x 2 and 130 x 4 (failure on 5th rep)


Deadlift
135 x 3
225 x 2
275 x 1
310 x 5 (Set)

[heavyiron8]

June 6th

Workout went as planned. Squats were not too hard, but definitely starting to feel it. Weightlifting belts are a tremendous help. Adidas Adipowers coming tomorrow!

I will also start adding weights to pull ups beginning next week. Reduce reps and up intensity for 5 sets of 5.


Squat
45 x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5 x 3

Bench
45 x 5
135 x 5
155 x 2
175 x 5 x 3

Pull ups
5 sets of 9



New Adidas Adipowers weightlifting shoes are here! (June 7th)

[heavyiron8]

June 9th

BW: 176 LBs

Workout went as expected. Squats didn't feel much harder than last time, might be the new shoes I got. Got 130 lbs press this time easily. Videos for both squats and press.

Starting at BW + 15 pounds for pull ups now. These felt very easy. Probably should've started with + 20 LBs, but if anything lifting has taught me, it's slow and steady always wins. I will add 2.5 lbs each pull up workout.

I'm going to add a 80% light day for squats in the middle of the week from now on. This might go against conventional wisdom for SS, but again, slow and steady always wins for me.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
255 x 1
280 x 5 x 3 (Set 3)

Press
45 x 4
95 x 3
115 x 2
130 x 5 x 3 (Set 2)

Pull ups
5 sets of 5 (BW + 15 pounds)

[Agilic]

Nice looking squats

[heavyiron8]

Nice looking squats

Hey thanks! I don't think my form is perfect though. The belt and the shoes definitely help a lot.

[heavyiron8]

June 11th

No more deadlifting in weightlifting shoes. Unlike squats, I find deadlifting barefoot much better. Weights went up just fine for all the lifts today.

Light Squats (80% of last workout)
45 x 5
135 x 5
185 x 3
225 x 5 x 3

Bench
45 x 5
135 x 3
155 x 2
170 x 1
180 x 5 x 3

Deadlift
135 x 3
225 x 1
275 x 1
320 x 5

[heavyiron8]

June 13th

Squats went surprisingly well. Still moving on up. Last SS LP took me to only 282.5 x 5 x 3 before I had to move on to an intermediate program, and this time 285 x 5 x 3 didn't even feel like grinders, not to mention I'm also a few pounds of bodyweight lighter than last time. Shoes, belt, and adding an 80% light day before getting stuck seems to be the way to go.

Tis a sad day for press. Got stuck on the 3rd rep of the 3rd set. Will reset 10% and LP up again.

Also added a little bit more volume to pull ups as well another 5 LBs. Will try a different programming for pull ups from now on. Will keep weights at + 20 LBs, until I can hit sets of 9, then go up 5 pounds and drop sets to 6 reps, and so on.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
260 x 1
285 x 5 x 3 PR! (Set 2, Set 3)

Press
45 x 5
115 x 2
132.5 x 5 x 2 and 132.5 x 2 (Failure on 3rd rep)

Pull ups
5 sets of 6 (BW + 20 LBs)

[heavyiron8]

June 16th

Squats are definitely feeling heavier. Knowing there is an 80% light day next workout gives some mental relief. Went on a trip with a couple of friends, came back earlier this afternoon. All the sodium and carbs made for some strange weight fluctuations (+ 7 pounds) such that my pull ups are failing on the 6th rep. I went ahead and replaced the last rep with negatives instead.

Struggling with some golfer's elbow issues, so temporarily putting a stop to bench press. Will LP bench again at a later time, when the pain is gone. After some research, I figured out the problem, implemented the fix today with squats and press, and the pain felt much better.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
265 x 1
290 x 5 x 3

Press
45 x 5
95 x 4
117 x 5 x 3

Pull ups
6 sets of 6 (BW + 20 LBs, last reps are slow negatives)

[heavyiron8]

June 18th

Workout went as expected. Since my elbow is feeling better, I decided to bench today anyway. Having fixed the grip issue as well knowing what to avoid, the pain is barely coming back. All weights went up smoothly.

I made a 330 x 5 deadlift PR today. Last LP took me to 325 x 5 before I took my hiatus. One thing to note, I do need to hold my lower back together better. There is a very slight flexion, which I don't think is from weakness, as the bar speed is fine, seems it's more of a hamstring flexibility issue. I will be incorporating some hamstring stretches into my routine after each workout.


Light Squat (80% of last workout)
45 x 5
135 x 5
185 x 3
225 x 1
232 x 5 x 3

Bench
45 x 5
135 x 3
155 x 2
170 x 1
180 x 5 x 3

Deadlift
135 x 3
225 x 1
275 x 1
315 x 1
330 x 5 PR!