I’ve decided to start my own log on here to encourage input from others and keep myself accountable.
Age: 26yrs As of yesterday.
Height: 5’9" in the morning, before squatting for the week.
Weight: 211.9lbs yesterday morning, pre-breakfast, post-morning excretion.
Bench: 320lb Paused (January 21, 2016)
Squat: 450lb Competition Depth High Bar Back Squat (March 14, 2016)
Deadlift: 550lb Sumo (Belt, no straps February 12, 2016)
OHP: 215 strict, 235 Push Press (March 2 and March 9, 2016)
Now, for the people who have time to kill and want my lifting history, here it is.
Started lifting in high school (2005-2009) while playing football. I was offensive line (Oh, Canadian Football), playing right guard. I was a whopping 5’2", 120lbs entering grade 9. I grew about 2" and 20lbs per year.
I ended high school with 1RM Bench 285lbs, Deadlift 475lbs and Squat 405lbs for the largest total in my high school at 1165lbs @ a body weight of 185.
During this time I had a slipping disc and numbness in my left leg. I went to a chiropractor weekly for spinal traction, and he also dealt with my knee pain (osgood-schlatter-disease). My back has always been the limiting factor for lifting, which I’m hoping to address with my training.
I worked out VERY casually for the next four years during university. I hovered just under 200lbs for the most part (more fat, less muscle than high school), but definitely lost strength in my squat and deadlift. I did manage to hit 300lbs for a touch and go single. Ate like crap, drank a lot and did workouts developed by bros.
Two years following university I worked construction, 14-18hr shifts and slipped in 1-3 workouts a week at the YMCA where I had a membership. Again, maintenance working out at best.
My wife and I purchased our first house in November of 2014 and I now work much more reasonable hours and have been taking lifting more seriously ever since. I have a power rack, bench press, and universal cable machine in my basement. I also have a treadmill, elliptical, and a few miscellaneous dumbbells and sandbags. I also recently acquired a homemade log, a fire hydrant,a tractor tire and a keg that I will be incorporating into some strongman style training. I am currently putting together the materials to build farmers walk implements, a chain yoke and an axle basically all i have left to purchase is the actual 1.9"OD pipe and assemble. I’ve been toying with the idea to enter a competition, but might plan on entering one in 2017 once I have some strongman style training under my belt.
I am a program hopper. I’ve done 3-6 weeks of wayyyy too many programs. Including a few of Jim Stoppanni’s, several from CT, a few cycles of Monolith, BBB, and standard 5/3/1 from Jim and most recently did 4 weeks of the Conjugate method, similar to Alpha’s log (with less than half the weight for the most part).
I’m feeling a little banged up from conjugate. Last week I tweaked my lower back doing paused ssb squats with 355lbs. So I decided to change things up once again…
Yesterday I began the 5/3/1 20week program. I’m going to be doing some cardio in forms of carries (keg, hydrant, sandbag, etc), tire flipping, and tire dragging. I apologize now for bastardizing 5/3/1 slightly by incorporating some log clean and presses, banded lifts and sandbag work. The main lifts will still be following the 5/3/1 template, but assistance is where I may experiment.
Maintain or increase my 1RM for main lifts. Increase athleticism (endurance, core strength, sprinting, agility, etc). I play hockey, fastball and am in a league of “All Sorts of Sports”, which rotates between volleyball, basketball, floor hockey, dodgeball and soccer.
I have also taken an interest in some different forms of training similar to what Ross Enamait performs, so may use some tips from him for some of my assistance.
I could spare to lose an extra 10lbs to get back down to around the 200lb marker. I’ll be dialing in my nutrition and cutting some extra crap out of my diet and adding a bit of cardio in an attempt to achieve this.
- Breakfast: 3-4 Eggs with a hearty splash of egg whites, 2-3 pieces of marble cheese, sriracha sauce, banana and peanut butter.
- Lunch: Apple, 6-8oz meat (chicken, turkey, ground beef, pork), fill the rest of the container with veggies.
- Pre workout: Banana and peanut butter OR small bowl of oatmeal with a scoop of protein recovery (protein blend with carbs (maltodextrin) ). Pre-workout supplement, creatine
- Post workout: 2 scoops of protein recovery (protein blend with carbs (maltodextrin))
- LOTS of meat (Sausages, ground beef, chicken, pork, fish) LOTS of veggies (usually cook a whole bag of frozen veggies and wife eats a fist full and I finish it), and plenty of white rice, or potatoes (both white or sweet, depending).
- Depending if I’m hungry I’ll have half a tub of cottage cheese, some greek yogurt or a half scoop of protein before bed.
That is typical, we will have pasta and meat for dinner, I will have the odd tuna sandwich at lunch, I will have 2-3 scoop protein shake for breakfast or lunch if I don’t have time to make it, but this would be a pretty average day for me. I also mix in a granola bar here and there, or if the wife buys chips or chocolate covered almonds…I eat them all.
Ok, well there is the boring part out of the way…lets get to training.