T Nation

Cstan097 Training Log

Just getting back into weightlifting after not lifting since January 2015. Started about 2 weeks ago. I have always been interested in getting stronger and staying in shape, however, life has had a habit of getting in the way of this. After being diagnosed with Bipolar Disorder 1 last year and having extra weight on me for the past few years, I decided that it was time I stop making excuses and get back into shape. My wife has been my biggest help and motivator to do this, especially with the changes she has made in her journey to get fit. We made a deal to stick with this for five years together so we could look back and see all the changes that we have made. Since June I have lost 18 lb, although some has been gained back in water weight from starting creatine. Following Starting Strength with some modifications here and there. Current weights and stats are:

Body weight: 208 lb
Age: 28
Height: 5 ft 10 in
Bodyfat: ~ 22%
Squat: 185 lb x5x3
Bench: 195 lb x5x3
Press: 95 lb x5x3
Deadlift: 255 lb x5

Weight goals:
Wanting to drop down to 15 % bodyfat slowly for now and focus on getting stronger. Then I will cut lower once strength gains slow.
Strength goals:
Looking to get to 500 dl/400 sq/300 bench/200 press in the long term and just get back to old strength levels for the short term ( hopefully in the next 3 months). Previous PRs were:

Squat 345 lb 1rm
Bench 285 lb 1rm
Deadlift 305 lb x 12
Press 135 lb x 7
Pullups 22

Since I am about 22 % bodyfat, I am keeping my calories around maintenance and planing to recomp until the strength gains slow then I will start cutting. This has my calories at a daily average of 2850 with around 220 Pro 240 Carb and 110 Fat.\

Today’s workout:
Squat 185 lb x5x3
Press 95 lb x 5x3
DL 255 lb x 5


12 August 2019

Squat 195 lb x 5 x 3
Bench press 185 lb x 5 x 3
Deadlift 265 lb x 5 belted
Pullups 7,3,3

Pullups were a lot harder after deadlifts. Usually can get 12. Tweaked my back a little last workout so tried to pay attention to deadlift form this workout. Ended up not breathing the whole set. Not a great idea.

14 August 2019

Squat 205 lb x 5 x 3
OHP 100 lb x 5 x 3
PC 135 lb x 3 x 5
Pullups 8, 5, 2
Ab Roller from knees 6, 5, 4

Squats felt great today. Looking to ride 10 lb increases all the way to 295 lb x 5 x 3 which would have me at my previous weights in 3 weeks, but we will see. Overhead presses were hard but not a grinder on any reps. Not sure how long I can maintain 5 lb jumps, but going to try to hit 125 lb before I drop down. Power cleans were terrible. Easy to lift, but I do not have the form down at all. I guess my pullups went down from not doing them for around 2 weeks, so I will have to keep these in. Hopefully they increase quickly.

15 August 2019

Sore traps from power cleans and sore abs from ab rollers. Can’t wait to start adding in workout days bc I get so antsy on rest days.

16 August 2019

Squat 215 lb x 5 x 3
Bench press 190 lb x 5 x 3
Deadlift 285 lb x 5 belted
Pullups x 9, 3, 3
Ab roller from knees x 7, 5, 5

Everything felt good today. Maybe switch to mixed grip for deadlift? Hook grip didn’t make much of a difference with sweaty hands.

1 Like

I prefer mixed over hook grip because hook grip distracts me too much during the set. I focus too much on my thumbs instead of the actual rep quality lol
Do you use chalk when you’re deadlifting?

Yeah, but I workout outside in 95 degree heat and Louisiana humidity so by the time I get to deadlift I’m drenched in sweat. So not sure if it helps much lol. Also I find my thumbs just go numb during hook grip.

Ah I see, if it becomes too much of an issue and mixed grip doesn’t work then using straps would be a viable option since you’re not holding on to the actual bar imo

Yeah, I’m hoping to not have to resort to that though. I have a friendly competition in January and we agreed no straps so I cant have my grip lagging behind.

1 Like

19 August 2019

Squats 225 lb x 5 x 3
Ohp 105 lb x 5 x 3
PC 145 lb x 3 x 5
Pullup 9,5,4
Ab roller from knees 7,6,5

21 August 2019

Squats 235 lb x 3 sets x 5 reps
Bench 195 lb x 3 sets x 5 reps
Deadlift 305 lb x 5 reps
Pullups BW x 10 , 7 , 5
Ab roller from knees x 10 , 5, 5

Felt easy today, especially bench. Took a video and back seems to round just slightly on dl but I can’t seem to straighten it out. Need to work on this.

23 August 2019

Squat 245 lb x 3 sets x 5 reps
Ohp 110 lb x 3 sets x 5 reps
Ab roller from knees x 10, 7, 5

Got rained out so I didn’t get a chance to do pullups and power cleans.