Bulldogge's Log

[Bulldogge]

Starting a training log - here is the standard fare.

Age - 47
Height - 6'2"
Weight - 237 lbs
BF% - 17.5% (Tanita scale)

Present Program Maximums (test dates where July 29th and 30th before a weeks vacation)

Front SQ - 150lbs x 5 (~175 1RM)
Bench Press - 250lbs x 4 (~275 1RM)
Barbell Row - 160lbs x 5 (~180 1RM)
Deadlift - 275 lbs x 5 (~310 1RM)
OH Press - 115lbs x 3 (~125 1RM)

Short Term Goals - by end of 2009

Front SQ - 6 plates (315 lbs)
Bench Press - 8 plates (405 lbs)
Deadlift - 10 plates (495 lbs)

I have lifted on and off for 30 years and have done every type of program. 5x5 programs have always worked for me and the 3 day a week workouts suit my schedule (shift work) while providing enough recovery time for my aging body.

In the past I competed as a Powerlifter at a much higher weight (275 lbs to a peak of 315 lbs). This go round however I am lifting raw . I hope to keep my bodyweight below 250 lbs and decrease my BF% to a healthier 13 to 14% range. Some weight gain may be inevitable as I tend to fairly easily put on muscle on these type of programs.

My template will basically be the 5x5 intermediate program with some adjustments. I always have problems with flexibility when I lift so you will see some bodyweight work on day 2. Also I will be box squatting on day 3 to try an keep some back squat form intact.

[Bulldogge]

Aug 04th Training

Bike - 5 minutes
Mobility work - 10 minutes

Front Squat - 5 sets x 110 lbs

Bench Press - 1 x 145
1 x 160
1 x 170
1 x 180
1 x 195

Barbell Row - 1 x 100
1 x 105
1 x 115
1 x 120
1 x 130

Dips - 3 sets of 5

Sandbag to Shoulder - 10 reps

Workout lasted ~60 minutes and felt good. My homemade sandbag is around 75 lbs and ripped on the last rep. I'll either have to visit the army surplus and pick up a new bag or buy a Ironmind one.

[Bulldogge]

Aug 6th Workout

Walk the dog warm-up - 10 minutes. Usually longer but its hot up here in the Great White North today and our Bulldog cannot take to much heat.
Mobility Work - 10 minutes

Deadlift - 5 sets of 205lbs

O/H Press - 5 sets of 80lbs

Glute Ham Raise - 3 sets of 5

Bodyweight Exercises

Lying Hip Extension (3 sets of 8) supersetted with Planks (3 x 15 sec)

Prisoner Squat (3 sets of 12) supersetted with Push Ups (3 sets of 8) and Side Planks (3 x 15 sec per side)


Overall the workout felt easy and was quick. It was a good workout to do after night shift and 5 hours sleep. My true max on the deadlift is probably a lot higher however I did not push myself at all while testing as I know how these programs can wear you down in the later weeks. Better to underestimate max's on the first cycle. The bodyweight exercises are from a program my wife is doing - I did one of the workouts eliminating any exercises I had already done in my mobility warm -up.

[Bulldogge]

Aug 08th Training

Dog walk/Mobility work warm-up

Box Squat - 8 sets of 2 reps @ 85 lbs + green bands

Bench - 5x5 @ 180 lbs

Row - 5x5 @ 120 lbs

Pull-up - 3x5 (bodyweight only)

Sandbag to Shoulder - 4 reps

Was unsure what % to use for box squats so I stuck with 48% of my front squat max - may have been a touch light. Got a new duffel bag from the army surplus and replaced my sandbag. While I was filling it I added the last bag of sand I had made so the weight is now ~ 100 lbs. Man that #$%#$ is heavy. I don't know if I should have counted all those reps as some were barely at my shoulder. We shall see if I can muscle them up better in the coming weeks or if I have to wimp out and take the last bag out.

[Bulldogge]

Aug 12th Training

Just worked 3 12 hr shifts so a little burned out. Today is a day off so back at it.

Dog walk/Mobility work warm-up

Front Squat - 5 sets of 125 lbs

Bench Press - 5 @ 165/180/190/205/220

Row - 5 @ 110/120/130/135/145

Dips - 3 x 6

Sandbag to Shoulder - 5 reps

A little better on the sandbag - starting to get it higher. Actually got it fully on the shoulder once.

[Bulldogge]

Aug 14th Training

Dog walk/Mobility work warm-up

Deadlift - 5 sets of 230 lbs

O/H Press - 5 sets of 90 lbs

Superset

Glute Ham Raise - 3 sets of 6
Barbell Curl - 3 sets of 10 (75 lbs)
Tricep Pushdown - 3 sets of 10 (45 lbs)

Bodyweight Supersets

Lying Hip extension - 3 sets of 12
Plank - 3 sets of 30 sec.

Prisoner Squat - 3 sets of 12
Push-up - 3 sets of 12
Side Pland - 3 sets of 15 sec per side

Good workout.

[Bulldogge]

Aug 14th Training

Dog walk/Mobility work warm-up

Box Squat - 8 sets of 2 reps @ 90 lbs + green bands

Bench - 5x5 @ 200 lbs

Row - 5x5 @ 135 lbs

Pull-up - 3x6 (bodyweight only)

Sandbag to Shoulder - 6 reps

Starting to get the hang of the sandbag and its new weight. That mother is heavy but I can get it fully up to my shoulder now. During box squats I was focusing on keeping my stomach full of air and my head back - they went fast and felt good. Squatting without much padding around the middle is always a bit of a challenge for me and keeping full of air helps. This is also the reason I am doing front squats for now - it is pretty hard to have poor form with a front squat.

Need some motivation - check out these guys front squats http://www.jackalsgym.com/

[Bulldogge]

Aug 18th Training

Dog walk/Mobility work warm-up

Front Squat - 5 sets of 140 lbs

Bench Press - 5 @ 185/200/215/230/240

Row - 5 @ 120/130/140/150/160

Dips - 3 x 7

Sandbag to Shoulder - 7 reps

Last set of Bench was tough - next week may be a struggle. The battle of will with the sandbag continues.