T Nation

My Journey to Get Effin' Strong


#1

And a little jacked along the way.

Howdy all.

I've lurked on the boards for quite some time, but have decided to start posting.

I want to eventually enter a couple PL Comps this year.

But first I need to raise my lifts.

This will be my training log as well as my rants on working out in a lame add YMCA with TWO racks.

Oh well. I lift before work in the morning to avoid the curl crowd.

Anyway current stats 165-170lbs 13% BF. had allowed myself to get fat and weak and was about 190 and over 20% BF back in August.

1RM
Back Squat 265
Deadlift 315(probably higher, haven't tested for a bit)
Bench 225

1RM goals 2012
Squat 320
Deadlift 405
Bench 300

I feel this is pretty doable, especially if I start eating closer to maintenance or over slightly.

Stay tuned for small feats of strength.


#2

That's better


#3

Haha yeah.

Navigation on my iPhone is a bit wonky for the site.


#4

Cycle 1 day 2

10 min jump rope

Push Press
95x11
95x7(not enough rest)
95x10
95x10
95x10
95x8

Gassed. Noodle Arms

Flat DB Row
75x3x8

Floor sprints
40
30
30

GHR
8
8

Hang Clean

No pain in my shoulder unracking at65lbs.

Guess I'll just have to slowly build back up over the next few weeks.

65x10
65x10
65x10

Not that tough. Basically working on form and doing a bit of conditioning at this weight.

Nice burn in the forearms though.


#5

Got back from Mexico after a couple weeks.

Decided to run 5/3/1 when i got home.

Here's my workouts from week 1.

Running BBB with a little extra accessory work supersetted.

SQUAT DAY

Clean to front squat
45x10
95x5
115x5
135x5

Squat
135x5
155x5
185x5
205x10 AMRAP

Squats 5x10 @135

BENCH PRESS

Flat Bench BB Press
45x10
95x10
135x5
155x5
175x8 AMRAP

Flat BB Bench /DB row superset
135x10
135x10
70x10
135x6
70x10
135x10(adjusted rest time)
70x10
135x10
70x10

25 chinups at work.

DEADLIFT

5 min jump rope
stretching.

Clean to front squat
45x10
95x5
115x5
135x5

Deadlift
155x5
190x5
225x5
245x10 AMRAP

Deadlift 5x8@190

Double Unders
50
40
40
30
40

Eventually want to build up to 10 sets of 50 double Unders.

Right now I'll take 5x50 over the next few weeks though.

Especially on a day like today where I already felt destroyed after deadlifts.

PUSH PRESS

Rowing machine warmup
5min 1080metres

Hang clean/press warmup
45x10
65x3

Push press
45x5
95x5
105x5
115xAMRAP 10

Push Press/BB Row Super Set @ 95lbs

BB Row x10
Push press x 10

BB row x 10
Push press x 8

BB row x 10
Push press x 8

BB row x 10
Push press x 6

Absolute conditioning killer on top of crazy burn.

Dips

BW = 180ish
BWx15
BW 45x8
BW 45x8
BW 45x5

Noodles for arms

Lat pulldown
140x10
140x6
140x6

Rowing machine 5 minutes 1050 metres

Missed some reps on the accessory work but not too concerned. After 2 weeks off I figure it'll take about the same amount of time to build my work capacity up again.