Meant to start this almost two weeks ago. Time goes by fast! My career path has gotten more and more sedentary and I’m getting squishy. I’m a dad with a desk job now, but came up in trades labor and frequent karate so some kind of conditioning potential is in there, somewhere.
I’ve read way too much and done too little the last couple years. Did Stronglifts briefly, like, a year ago and it was OK. My plan to get going now is to mostly squat, bench, and deadlift while gradually increasing weight and adding RPE9 sets in to get past failure points, while moving towards some capacity for pull-ups, and moving my shoulders around in some different way when they feel like it’s good or them.
5/16/2018
Turn 36
5/17/2018
Back Squat - 1x5x95lb, 1x5x135lb, 1x1x185
Flat Bench - 1x5x65lb, 1x5x95lb, 1x5x115lb, 1x0x145lb - here’s my first failure to overcome
Deadlift - 1x5x135lb, 1x5x185lb
5/18/2018
Pull-Up Variants - 2x3 didn’t really make note of what grips, just playing with the bar
5/19/2018
Pull-Up Variants - 1x3 same as above
Hiking for a few hours, riverside and then the beach. Pigged out on BBQ hotdogs and took a nap in the sand. Couldn’t be a much better day for me.
5/20/2018
Back Squat - 1x5x100lb, 1x5x140lb, 1x1x190lb
Flat Bench - 1x5x70lb; 1x6, 1x4 x100lb; 1x7x120lb
Deadlift - 1x5x140lb, 1x5x190lb
5/21/2018
Pull-Up Variants - 1x4 doing whatever grips, playing with the bar
5/22/2018
Chin-Ups - 1x4, 1x3, 1x2, 1x3 12 total reps today
Back Squats - 1x5x55lb, 1x5x105 got interrupted by parenthood
5/23/2018
Back Squat - 1x5x55lb, 1x5x105lb, 1x5x145lb, 1x1x195lb
Flat Bench - 1x5x55lb, 1x5x75lb, 1x5x105lb, 1x10x125lb estimated 1RM way over the 145 I failed at first
Deadlift - 1x5x145lb, 1x5x195lb
5/24/2018
Pull-Up Iso-hold - 1x2 as long as I could keep my sternum on the bar each time
Chin-Ups - 3x2
Overhead Shrug Iso-hold - 2x20 secondsx45lb
5/25/2018
Kipping Pull-Ups - 1x4
Chin-Ups - 2x3
Back Squat - 1x5x60lb, 1x5x110lb, 1x5x159lb, 1x1x200 getting to where I don’t think I’d hit a 2nd rep without GMing it up
Flat Bench - 1x5x60lb, 1x5x80lb, 1x12x110lb, 1x6x130lb
5/26/2018
Chin-Ups - 1x1, 1x3, 1x2, 1x3
Push-Ups - 2x10, 1x20 remember doing 20x20 during a belt test when I was 12ish
RDL - 2x5x135lb
Deadlift - 1x1x185, 1x1x225, 1x0x275, 4x1x225
5/27/2018
As little as possible.
Excited to squat today!