I periodically return to the first post to update my status and goals.
Log Started: January 4, 2016
Last Update: June 5, 2022
Weight: 224.6 (as of 6/5/2022)
High School Athlete (Football, Wrestling)
College Football Player (2004-2007)
Running Enthusiast (2008-2012)
Kettlebell Enthusiast (2013-2015)
CrossFit-Like Person (2016-2017)
Strongman-Like Person (2018-2020ish)
Now Just Trying To Stay Fit (Present)
I played football & wrestled in high school, also dabbled in powerlifting, played football in college, ran long-distance races (from 5K’s up to marathons) for 5-6 years after that, and picked up other fitness hobbies like yoga, mountain biking, and rock climbing. In 2014-2015, I started doing lots of kettlebell work and eventually lifting heavy barbells again, which brings me to the current bout of time as something resembling a strength athlete, around the time I started this log in January 2016.
Longtime friends know that I followed a “daily dose deadlift” approach for most of the period from 2016-2019. It served me well for several years - I pulled 620 in September 2018, which isn’t setting any records but seems pretty good for someone training 20 minutes a day in a basic garage gym. However, for most of 2020, my back didn’t feel right; I am pretty sure I had a herniated disc that kept getting worse because I wouldn’t give it the rest it needed to heal. I also had an unpleasant realization that over a couple years of bodyweight creep, my physique had gotten huskier than ideal for good health and longevity; I weighed in at 258.6 pounds on 2/4/2020 which was surprising but not that surprising (I knew that it was creeping on, just kind of rationalized it because I was getting stronger).
So, I decided to deload from heavy barbell work for a few months, focus on improving my pull-up numbers and fat loss until I slimmed down a bit, and resumed deadlifting with a switch to sumo stance, which has seemed to agree with me - no real back issues since making the change, and I will always love pulling heavy weights so I’m hoping to stick with this for the long haul. As of April 2022, I have bought a bench and now intend to switch to a more traditional 4-day-a-week powerlifting split something like this:
Sun: Box Squat 8x2x255
Tue: Bench Press 8x2x205
Thu: Sumo Deadlift 2x1x495
Sat: Bench Press Ladder
In 2022 (and beyond) my goals will be:
405-pound back squat
315-pound bench press
My simple way of keeping myself honest on the strength-leanness axis: instead of chasing more weight on the bar, chase these goals while driving and keeping my bodyweight under 220.
Back Squat 350 @ 224.6 (6/5/2022)
Bench Press 245 @ 226.2 (5/28/2022)
Deadlift 500 @ 226.2 (5/27/2022)
Front Squat 370 (8/15/2019)
Back Squat 445 (9/27/2019)
Deadlift 625 (2/8/2019)
Back Squat 180 (6/4/2022)
Deadlift 205 (2021)
More explanation(s): my wife is a longtime runner and yoga instructor, but she took up barbell training in 2017 after a few years dabbling in kettlebells, and she’s done a terrific job working her way up. These are her PR’s post-second-baby, but I expect they’ll soon challenge her all time PR’s.