This is my training log as the one I keep on my lap top is being neglected and I check this forum out often enough.
A brief “bio”.
Started strength training in 2010 for rugby. Would use Starting Strength in the off season to get in shape and then retain as much as possible whilst playing. Managed these numbers at 100kg body weight in march 2013:
200kg dead lift all for singles
Then in September 2013 i partially tore my rotator cuff in a game. It took my until January 6th 2017 to get it fixed. I had the op and stated strength training again on June 2nd. I used 3x5 LP on to following lifts at the given starters to get back into it. Body weight at the time 105kg
I started back on:
Work out A
Bent over row: 40kg
Work out B
Decline bench 40kg
Pull up (3x as many reps as possible)
Trap bar dead lift; 120kg
Work out c
Incline bench: 30kg
Dead lift: 120kg
All for 3x5 (aside from dead lifts - of course).
Fast forward December and I was
Bent over row: 85kg
Work out B
Decline bench 100kg
Pull up 8,7,7
Trap bar dead lift; 165
Work out c
Incline bench: 90kg
Dead lift: 165kg
all for 3x5 (dead lift excluded)
At this point recovery was hell. I would walk into the gym after the 2 days off feeling like hell. So I jumped ship before going too far down that rabbit hole. I went to another program.
I went the way of 5/3/1 for 2 reasons:
Its a flexible program. The core stays the same but you can choose your flavour.
The Ripptoe/Wendler training philosophy talks to me. I mean I get other coaches stuff works. But I like the simple pick up progressively heavier things and eat loads message. Sure its not “that” simple. But as a rank amateur I don’t need complicated.
So I started with these TM
I will not detail every workout since - but its been going well. I’ve just started on cycle 3 (done squat and dead lift). And loving it. I do the Triumvirate lower body and BBB upper body.
Current TM’s (and last know weights and PR’s)
Bench TM110 - (end of cycle 2 I got 5 at 102.5 - a bad day at the office - the week before I managed 9 at 97.5kg)
Press TM 72.5 - (end of cycle 2 I got 5 at 67.5 - struggling with the press the most)
Squat TM167.5 - (start of cycle 3 I got 10 at 142.5 and felt strong)
Deadlift TM 180 - (start of cycle 3 I got 12 at 152.5 and felt epic)
I now weight 115kg. I’m bigger. Like stupidly bigger. I have pecs and 15 1/2 inch arms no lie.
But I’m thinking about cutting for a while. The only thing stopping me is a power lifting comp I’m entered into in April and my desire for a 600kg total.
I’m a way off that at the moment at a combined 530kg. But I’m working hard and I’m still seeing weekly gains.
So that’s where I am now.
Last 2 work outs (week one cycle 3)
After posting about a change in work on Tnation I was told by Jim to run squat and dead lift on consecutive days and “your body will adjust”. Both scared and pleased with this. I do like to push it. Normal is boring.
110x5, 125x5, 142.5x10 - better form upright through out. constant tension.
5x10 sits ups with 10kg plate - blegh
5x10 leg press with 140kg - blegh
Happy with the deload - I’ve come back much stronger. God know how/why but I like it
117.5x5, 135x5, 152.5x12. Good form I think. Having to take some recovery breaths in between reps. Not sure if this counts. But i think its a signal to start running/rowing
Leg raises on bench 3x12
back hypers 5x10 +30kg
Great work out but felt the squat and deadlift back to back days. My lower back was not happy. But I got a massage and i was fine. I think Sunday nights are going to be my fav.