Bear's Training Log

[bear]

I started the strong lift programme with the purpose of getting stronger due to my continuous stalling on other programmes which were tailored more towards the bodybuilder regimes and didn’t really have the desired effect that I was looking for with my work I found it quite difficult to fit in a bodybuilding style workouts every day while doing 12 1/2hr shifts. it was really getting hard to stay motivated with so many exercises that were in these programmes so I looked for something else! well here I am at strong lifts and with a few months of training under my belt I can really say I am enjoying this programme with gains that I’ve never felt or seen in myself before. I not really shore what my fat level was before I started but I was 115kg and overweight (fat) I have now visually lost a considerable amount of fat and weigh 124kg. This has all been accomplished naturally and I haven’t stalled yet and feel stronger every workout. The only thing that has been changed throughout the routine was that I went from using a manta ray with squats to doing the low bar version which I feel has benefited me significantly in that my lifts feel much stronger. I hope to keep adding to my log from time to time for those that may be interested and will hope fully add some pics at some stage soon to show my progress as a picture is worth a thousand words!

Diet:
5am;
coffee
oats
blueberries
yogurt

8am;
fruit salad
muesli bar
1l of milk
handful almonds

11am;
Whatever leftover from previous night dinner
500ml of milk

2pm;
fruit salad
muesli bar
1l of milk
handful almonds

5pm;
Protein shake
Handful dates
Pre-workout supplements

6.30pm;
WORKOUT

8pm;
Kangaroo or fish or chicken
Sweet potato or corn on cob
2 cups of green vegetables (steamed, stir-fry )
Post workout supplements

WORKOUT 1

SQUAT 5X5
BENCH PRESS 5X5
BARBELL ROW 5X5
DIPS 3XMAX
REVERSE CRUNCH 3X12

WORKOUT 2

SQUAT 5X5
OVERHEAD PRESS 5X5
DEADLIFT 5X5
CHINS/PULLS 3XMAX
REVERSE CRUNCH 3X12

[bear]

This is where I started at!
ALL SETS/REPS COMPLETE
23/6/09

SQUAT 60KG
BENCH 60KG
BARBELL ROW 60KG
DIPS 13,9,6

25/6/09

SQUAT 65KG
OVERHEAD PRESS 20KG
DEADLIFT 60KG
CHINS/PULLS pulls 5,4,3

[bear]

2/7/09
ALL SETS REPS COMPLETE

SQUAT 70KG
BENCH 65KG
BARBELL ROW 65KG
DIPS 14,10,8

4/7/09

SQUAT 75KG
OVERHEAD PRESS 25KG
DEADLIFT 65KG
CHINS/PULLS chins 6,5,5

[bear]

Sorry for the big jump but I will endeavour to to stay up to date with this log from now but from the dates displayed you should give a good idea of the progress so far!

27/8/09
ALL SETS/ REPS COMPLETE!

SQUAT 130KG
BENCH 95KG
BARBELL ROW 95KG
DIPS 3x5 +(20kg)

29/8/09

SQUAT 132.5KG
OVERHEAD PRESS 52.5KG
DEADLIFT 105KG
CHINS/PULLS Chins10,5,4

[bear]

I should also add that I do a 8 days on 6 days off roster and I rarely train during my days off due to other obligations like family, hunting, fishing, camping etc so for every 2 weeks I usually get in 5 workouts but it does seem quite adequate with me coming back after 5 days off feeling refreshed and stronger! due to the nature of my rigorous outdoors lifestyle I think I get ample cardio from that alone though I am starting on the bear HIIT routine lately which is more for the cadio fitness side of things to make the regular bowhunting adventures much more pleasurable rather than fat loss though that will be an added bonus!

[bear]

1/9/09
increased rest in between sets to 3 minutes, I was only have 2 minutes on all previous workouts with the last few workouts I was dragging my rests a little longer so have increased them to 3 since the loads are increaseing and do feel like the little extra making a difference in the lifts.
the workouts are getting hard and taxing yet I dont feel like I am anywhere near stalling with the sets and reps(5x5) still being completed on the big lifts. the auxillery lifts are suffering with them being hard to make gains on now that the heavy poundages are taking there toll with the big exercises so will just get out what I can with them while still pushing hard with the big exercises.

ALL SETS/ REPS COMPLETE!

SQUAT 135KG
BENCH 97.5KG
BARBELL ROW 97.5KG
DIPS 3x5 +(20kg)

[bear]

3/9/09
felt a little unmotivated at the start but that feeling always seems to go away after a few sets of heavy squats to some cool music.
no real problems today pumped out the reps and sets and I do feel stronger than ever and it must be showing as a few workmates 10years my junior asked if I could show them what programme I'm doing and help them train of which I said yes, they will train on my power rack on my off days due to the weight diference between mine and there workout. the bloating from my diet mainly the 3L milk I drink a day is a draw back so will likely get some whey soon so I can cut the amount of milk I drink down so not to bloat me as much. This is fun pushing your limits and keen to see just how far I can go with this it is also really helping with my other sports mainly bowhunting and bushwalking/hikng improving my endurance in the field substantially!

ALL SETS/ REPS COMPLETE!

SQUAT 137.5KG
OVERHEAD PRESS 55KG
DEADLIFT 110KG
CHINS/PULLS Chins10,5,4

[Faraz]

Hey Bear, Those are some nice numbers!!! You have huge squat

Where about in the territory are u based?

[bear]

I live in Jabiru, Kakadu national park mate. thanks for the heads up faras!

BEAR

[Faraz]

Beautifull area mate, I unfortunately haven't made it Kakadu yet

[bear]

well after several weeks off training back into it today. the reason for the long time in between workouts was a 2 week trip into the bush hunting with the bows so got plenty of cardio during that time and used the gained strength on many occassion.
have change my diet to lose some fat and leaner and adding cardio to gain some extra fitness and help with the fat loss!
have also decided to go to the 3x5 as the workload for 5x5 is just to much after doing 14hrs at work and trying to juggle everything else I do as well!
Diet:
5am;
coffee
oats
blueberries
yogurt

8am;
fruit salad
250ml/cup of low fat milk
handful almonds

11am;
Whatever leftover from previous night dinner
250ml of milk

2pm;
fruit salad
250ml/cup of low fat milk
handful almonds

5pm;
Protein shake
Handful dates
Pre-workout supplements

6.30pm;
WORKOUT

8pm;
Kangaroo or fish or chicken
Sweet potato or corn on cob
2 cups of green vegetables (steamed, stir-fry )
Post workout supplements

3x5
ALL SETS/ REPS COMPLETE!

SQUAT 140KG
BENCH 100KG
BARBELL ROW 100KG
DIPS 3xmax

[bear]

finding the 3x5 much better as I can now pump out a workout in around an 1 1/2hrs including cardio which really suits my very busy work/recreational schedual. the squats are getting hard now but that may be from the few weeks I had off and maybe lost some strength? started cadio at 10mins on the last workout and will add 1 minute every work here after to improve my fitness levels for hunting as well as lose fat and get down to a good fat %. have also dropped the ab work for now as it has been said previously said it is not essential.

ALL SETS/ REPS COMPLETE! 3x5

SQUAT 142.5KG
OVERHEAD PRESS 57.5KG
DEADLIFT 115KG
CHINS/PULLS pulls 5, 4, 3

[bear]

had a few issues of late which have made it impossible to train but think I can safely get back in to it. can't beliuve how moch strength you lose after only a few short weeks! deloaded and will start progress from there and hopefully deloaded enough?

3x5
ALL SETS/ REPS COMPLETE!

SQUAT 120KG
BENCH 90KG
BARBELL ROW 90KG
DIPS 3xmax

[bear]

this is the workout I did tonight, bit sore from the other days workout but the soreness goes after a few sets.

ALL SETS/ REPS COMPLETE! 3x5

SQUAT 122.5KG
OVERHEAD PRESS 50KG
DEADLIFT 115KG
CHINS/PULLS pulls 3, 3, 3

[bear]

motivation is back and routine is back on track, still dont feel as strong as I did when I stopped training due to circumstances but no doubt I will feel stronger after a another month or so!
3x5
ALL SETS/ REPS COMPLETE!

SQUAT 125KG
BENCH 92.5KG
BARBELL ROW 92.5KG
DIPS 3x 10,6,5