Decided to keep a training log on here. I started keeping track of workouts in a notebook, but I think keeping a log online will be helpful for accountability and reviewing progress.

I started lifting again on October 6, 2014 after a long layoff. Here are the weights I used when starting again:

OHP: 95 lbs

BP: 135 lbs

SQ: 135 lbs

DL: 135 lbs

These are my current 1RMs as of starting this log:

OHP: 135 lbs

BP: 205 lbs

SQ: 275 lbs

DL: 325 lbs

I just tested these lifts today. Probably not the best idea, but I won’t be lifting over this Thanksgiving weekend so I should be nice and ready to get back to work starting Monday, December 1.

My goal is to train for strength; specifically I would like to hit the following numbers by May 2015:

OHP: 165 lbs

BP: 245 lbs

SQ: 365 lbs

DL: 405 lbs

I plan on riding out my current linear progression as much as I can, so I’m basing these goal numbers by how training has felt and what I’ve lifted in the past.

Since hypertrophy and changes in body composition may occur, I am including measurements as a starting point. The main focus, however, is on strength; therefore it is likely I won’t take measurements more than once or twice a year.

Starting stats:

Bodyweight: 196.2 lbs

Neck: 15.5 in

Chest: 42.75 in

Upper Arms: 15.75(R)/15.5(L) in

Forearms: 12.5(R)/12(L) in

Waist: 32.5 in

Hips: 39.75 in

Thigh: 26.125(R)/26(L) in

Calves: 16.25 in (both)

Constructive feedback on goals, training, etc. is welcomed.

Bench Press

Bar x 10

95 x 10

135 x 10

175 x 5

175 x 5

175 x 6

135 x 10

135 x 10

135 x 10

Band Pull Aparts x 100

Neutral Grip Pullup 5 x 5

Notes: Unexpected but important meeting left me pressed for time, so I rushed through this.

OHP

Bar x 10

65 x 10

95 x 5

115 x 5

115 x 5

115 x 5

DL

(SLDL) Bar x 20

(Conventional DL)

135 x 5

185 x 5

225 x 5

265 x 7

Landmine Press

45 x 5

45 x 5

45 x 5

Chinups

5 sets of 5

Notes:

-OHP was rough; will progress to 117.5 next time

-DL felt good; left a couple reps in the tank

-Landmine Press was easy; only 30 seconds rest between sets - not sure how much weight it actually is…1 plate plus some part of the bar?

Benched at the end of last week:

BP

45 x 10

95 x 10

135 x 5

155 x 3

177.5 x 5

177.5 x 5

177.5 x 6

165 x 5

165 x 5

165 x 5

135 x 5

135 x 5

Band Face Pulls x 100

Band Pull Aparts x 100

Then yesterday’s session:

BP

45 x 10

95 x 10

135 x 5

155 x 3

180 x 5

180 x 5

180 x 6

155 x 5

155 x 5

135 x 10

Band Pull Aparts x 100

SQ

45 x 10

135 x 5

185 x 5

205 x 3

225 x 5

225 x 5

225 x 8

Front Squat

135 x 10

135 x 10

135 x 10

Hack Squat (Barbell)

135 x 10

135 x 10

135 x 10

Notes: Really felt the quads working during the hack squats. Will have to see how the extra quad work affects the main lift (squat) over the next few weeks.

OHP

45 x 10

65 x 10

95 x 5

117.5 x 5

117.5 x 5

117.5 x 6

Band Shoulder Dislocations x 30

DL

45 x 10 x 2

135 x 5

185 x 5

225 x 5

245 x 3

275 x 6

Sumo DL

225 x 5 x 3

Landmine Press

45 x 8 x 3

Chinups x 8, 7, 6, 5, 4, 3, 2, 1

Notes: entire lower body has been sore from Monday’s session, probably from the hack squats at the end. Multiple sessions with a foam roller/lacrosse ball and light loaded carries have probably helped with recovery, but I haven’t been this sore in a while.

BP

45 x 10

95 x 10

135 x 5

155 x 3

182.5 x 5

182.5 x 5

182.5 x 6

155 x 5

155 x 5

155 x 10

Band Pull Aparts x 100

Band Shoulder Dislocations x 50

Band Tricep Pushdowns x 50

SQ

45 x 10

95 x 10

135 x 5

185 x 5

205 x 3

235 x 5

235 x 5

235 x 6

BP

45 x 10

95 x 10

135 x 5

155 x 5

185 x 5 x 3

165 x 5 x 4

165 x 8

135 x 5

Band pull aparts x 50

Band shoulder dislocation x 50

Band face pulls x 50

SQ

45 x 10

95 x 10

135 x 5

185 x 5

205 x 5

240 x 5 x 2

240 x 7

FS

185 x 5 x 3

Notes: somehow tweaked lower abs on set 2 of FS. Pushed through set 3, then called it a night. BP and SQ feel steady. Need to stay tight on BP set 3.