Atypical1's Training Log

[atypical1]

OK, so some quick background on me. I'm 40 and have been lifting on and off since I was about 15. I never had written goals or a good plan but simply used the "whatever" approach to training. That worked ok for some years. Let's fast forward to me at 37 and suddenly with a 42 inch waist. Holy crap! What happened to me? I made a concerted effort to eat better and get leaner so I did. A few months later I was down to a 35 inch waist and was able to wear my old Marine Corps dress blues. Sweet! But this made me hungry to get stronger and to gain some size in my legs (always me weak point). So I took up SL 5x5. I did that until I started getting held up from pains I should not have had from lifting. I simply was not able to squat 3 days a week anymore with any weight. OK, so what do I do? I did some searching and thought more about what I wanted out of a program. Right now I can squat at the 315 mark and I wanted to increase that and increase my leg size.

My search led me around to the "Madcow" intermediate program. This program made a lot of sense to me as it was two heavy days and a relative light one. It also focused on the basic moves. A real plus for me is that I found a spreadsheet that you plugged in your 5 rep max weights on and it calculated out the working weights for you. That is a big plus for me as I tend to either under or over exaggerate the weights I need to use. I also like that this one forces me to drop my weights down on some of the lifts. It's a bit easier for my ego to swallow a light weight if I know I'm heading toward a goal.

So, that's a bit of the background. I lift weights three days a week, I do complex's twice a week, a boxing class once a week, and yoga twice a week. Seems like a lot but the workouts are typically pretty short in duration but long in intensity. On the weekends I try to relax but typically end up doing sprints with my dog with my son in tow.

OK, so that's the meat. I'll go ahead and make separate posts for each day that I work out and you'll find them in here.
This is the template I used. Hopefully it translates OK. All weights are in pounds.

Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 9

Squat
5 135 135 139 143 146 150 153 157 161
5 165 169 174 178 183 187 192 197 202
5 195 203 208 214 219 225 230 236 242
5 230 237 243 249 256 262 269 275 282
5 265 271 278 285 292 299 307 315 322
Bench
5 105 107 110 113 115 118 121 124 127
5 135 134 137 141 144 148 151 155 159
5 155 160 165 169 173 177 182 186 191
5 185 187 192 197 202 207 212 217 223
5 210 214 219 225 231 236 242 248 255
Row
5 95 97 100 103 105 108 110 113 116
5 120 122 125 128 131 135 138 141 145
5 145 146 150 154 158 162 166 170 174
5 165 171 175 179 184 188 193 198 203
5 190 195 200 205 210 215 221 226 232





Wednesday

Squat
5 135 135 139 143 146 150 153 157 161
5 165 169 174 178 183 187 192 197 202
5 195 203 208 214 219 225 230 236 242
5 195 203 208 214 219 225 230 236 242
Incl Bench
5 105 110 113 116 119 121 125 128 131
5 135 132 135 139 142 146 149 153 157
5 149 154 158 162 166 170 174 179 183
5 170 176 180 185 190 194 199 204 209
Deadlift
5 185 187 192 197 202 207 212 217 223
5 220 225 230 236 242 248 254 261 267
5 254 262 269 276 283 290 297 304 312
5 290 299 307 315 323 331 339 348 356


Friday

Squat
5 135 135 139 143 146 150 153 157 161
5 165 169 174 178 183 187 192 197 202
5 195 203 208 214 219 225 230 236 242
5 230 237 243 249 256 262 269 275 282
3 270 278 285 292 299 307 315 322 331
8 195 203 208 214 219 225 230 236 242
Bench
5 105 107 110 113 115 118 121 124 127
5 135 134 137 141 144 148 151 155 159
5 155 160 165 169 173 177 182 186 191
5 185 187 192 197 202 207 212 217 223
3 215 219 225 231 236 242 248 255 261
8 155 160 165 169 173 177 182 186 191
Row
5 95 97 100 103 105 108 110 113 116
5 120 122 125 128 131 135 138 141 145
5 145 146 150 154 158 162 166 170 174
5 165 171 175 179 184 188 193 198 203
3 195 200 205 210 215 221 226 232 238
8 145 146 150 154 158 162 166 170 174

The bottom line is that my goals are at the end of 9 weeks I want:

Squat 1* 5 @322 (146kg)
Bench 1*5 @ 255 (115 kg)
Row 1*5 @ 232 (105 kg)

I am currently 6'2" and 200 lbs (188cms and 90.7kgs).

james

[atypical1]

OK, so I am going to put all of last week into one post and then start doing a post a day to catch up. Between work and home life (and actually working out) it's not always easy to keep the log up to date.

This was the first week of my new workout. My goals are to increase my squat weight while simultaneously reducing my body fat percentage. I don't think that the goal is that far out of the realm of possibility considering that I'm at 15% or so right now.

I felt good all week even though I had taken a week off prior to this due to illness. I think my body needed that rest and is now ready to focus on a new goal. When I put together my workout template I intentionally went about 10 lbs lighter on my bench than perhaps I could have. That was intentional because I really want to focus on my squat.

I also started doing complexes. These were incredibly brutal and I ended up having to lower the weight that I was using in order to get through more than three rounds. Heck, I was having trouble getting through more than two rounds. So I really had to put my ego in check and I used the bar and 10lbs on each side. Right now my exercise sequence is: row, clean, front squat, military press, back squat, good morning. Essentially you do 8 reps of each movement back to back without setting the bar down. You get a 60 second rest between circuits but I am using 90 seconds while my heart adjusts to this amount of work.

It was a pretty brutal week but it's nice to have that started. I am really looking forward to the end of the 9 weeks on this program.

james

[atypical1]

Monday:

Felt strong during my sessions.

Wk 2
Squat 5 *135, 5 * 170, 5 * 205, 5 * 235, 5 * 270

Bench 5 * 105, 5 * 135, 5* 161, 5 * 185, 5 * 215

Row 5 * 95, 5 * 120, 5 * 145, 5 * 170, 5 * 195

I really like having the weights given to me already as it takes some of the guesswork out of it all. It also helps to know that I'm aiming for a specific goal instead of just lifting weights. That also helps me to keep my ego in check. Some of the warm ups on bench and row are really light for me but I know it's a means to an end and that somehow makes it all OK.

james

[atypical1]

Just got back from my lunchtime workout of complexes. This time it was: rows, cleans, front squat, overhead press, back squat, good mornings. I did six sets of 8 reps with sixty seconds between each complex. It was rough but somewhat easier (if you can use that term). I use the bar and a 10 on each side and I will probably go up by 5 lbs during my next complex to make it a bit tougher.

I really like doing these and my heart gets a great workout with them. It also gives me a bit more practice at each exercise.

james

[atypical1]

Yesterday was recovery day on squats which was nice. I never thought that just doing bodyweight squats would be my "easy" day of recovery but it's nice. Gym was packed and the power racks were actually being used for their intended purposes. Luckily one of the guys let me work in with him which is unusual but really cool.

Incline bench and deadlifts rounded out my night. My last set of deadlifts was for 300 lbs but my grip is starting to fail even after all my time of doing these. It's time to start using chalk I suppose as concentrating on my grip is very distracting for me. I'm really concerned that it's going to impact my form so I need to figure something out quick.

Today is cardio at lunch then yoga!

james

[atypical1]

OK, did my lunchtime complexes. I added 5 lbs to the bar and really felt the difference. Crap those things beat me up...but it's worth it because they really get your heart going. At some point I'll probably need to add some additional cardio to the mix but I'm nowhere near that level right now.

james

[trnitz]

I'm in the same boat as far as wanting to add some cardio, but being too beat up to do it. Today, I managed, but don't think that will happen that often.

[atypical1]

Last night I took a slightly different approach to my training. Instead of loading the weights and waiting my traditional rest period amount I simply did my set, loaded the bar, did my set, etc. The only rest between sets was the time taken to change the weights. It was a very motivational workout in that it actually gave me a lot of energy. At the same time it was a physically demanding one. I like that style of workout a lot and wonder if that will work as I hit 300lbs in my squat. I did 280lbs for 3 and felt good. I'm really digging this new training routine.


james

[atypical1]

Tonight was a good session. I started out with ab work (weighted leg raises, some reverse lunges, planks, and some weighted side bends) then went into my regular workout.

I used the same cadence this week that I used on Friday. That is I loaded the bar, did my set, changed weights, did my set, etc. It seems to work pretty well but it's definitely draining to do so. I'm glad I do my abs first. Tonight my squat session ended with 280 * 5 which is just 5 lbs off of my best lift. I'll do this weight *3 on Friday (Friday's have me doing x percent more than I did on Monday for three reps. Then on Monday I do that same weight *5). I'm both excited and nervous considering that I start getting into really new territory for me. I've upped my calories to make up for this. I figure that I'll do this workout for 9 weeks (according to my schedule) then get into more tailored to cutting fat.

It's going to be an exciting and grueling 9 weeks indeed.

james

[atypical1]

Yesterday was deadlift day and I lifted 310 * 5. It felt really, really good too and was very confidence inspiring. My grip held, my body felt good, and my form felt great. This is sort of contrary to how my grip felt last time so I don't know what was different.

From here on out every lift is going to be a PR on both squat and DL which I am both nervous and happy about.

Having the spreadsheet give me my weights for me has been beyond helpful. It's nice not having to think about what weights need to go on the bar or what set I'm on. I literally just go in, look at the spreadsheet, add weight, and lift. I think that I will continue to use a sheet like this going forward even when I'm done with this cycle as it has been just that helpful for me.

james

[atypical1]

OK, I didn't log in for Friday or Monday so this is making those posts up.

I'm now into week 4 on the program and every squat and deadlift is going to be a new PR. I'm nervous and excited but think it's completely achievable. I was a bit tired during yesterdays' lift so I think I need to up my caloric intake a bit. I've also been pretty poor on my diet over the past few days and that is not helping. I need to eat much cleaner than I have been or else I'm going to get fat and lose the gains I have made in getting slim. I also might be a bit paranoid though...

Sleep has been a bit of an issue and not getting enough of it. Between that and needing a massage I've been a bit sore. Part of that is some inherent tightness in my legs and hips though. I really do need to get a sports massage.

Weds is deadlift day...I can't wait!

james

[guru]

Hi James,

Yhanks for stopping by my log. Good to see another guy turned 40 & going so strong. Your log is pretty difficult to understand though. Maybe I am not used to see logs like this, but I wonder why you are not punching in the numbers evry time. It gives an immediate clarity since numbers speak louder than words.

Beautiful lifts though. Keep them up.

[ElPresidente]

Good work so far, keep it up. I reckon I'd like to try complexes at some point in the future; for the moment I'm trying not to do too many things at once

[atypical1]

Hi James,
but I wonder why you are not punching in the numbers evry time.

Pure laziness

I'll start adding the actual lifts starting today.

james

[atypical1]

Today was a good day. It was light squats, incline bench, and heavy deadlift day.

Lifts were as follows:
Squat: 5 *145, 5* 180, 5* 215, 5*215
Incline: 5*120,5*140, 5*165, 5*190
Deadlift: 5*197, 5*235, 5*280, 5*315

This was a personal best on the DL since using proper form and I'm really proud. That is officially over 1.5 times my weight. Next stop is for my squat to get there too.

james