lifthard’s training log

[lifthard]

A little about me. I’ve been visiting Stronglifts and subscribed to the feed since December 2007. I just joined the forum. There are some knowledgeable cats on here so I’m hoping by posting a log, I’ll learn some more and hopefully contribute something.

I am 38, 6’ 1”, and 205 lbs. Probably around 15-16% bf. I have been lifting for about 15 years with only a one year break about 8 years ago. I pretty much followed the typical body builder routine (chest/tris, back/bi’s, legs). I had some significant gains when I first started lifting and packed on muscle quick.

I had two ankle surgeries (both ankles) so kept me from legs six months at a time in the last five years. Amazing how fast those muscle shrink when in a walking boot for six weeks. I had to stop playing basketball (and limit running which I never did much anyway) due to the ankles so I pretty much lift and do some cardio on low impact machines.

I stayed away from squats due to ankle mobility issues. I started doing them a year ago but had some issues with my hip due to the ankle and stopped. Finally I got the right ankle loosened up enough that I can squat 2-3x a week the last two months. I also got serious about protein…and drink a shake immediately after lifting, at night, etc. I was never religious with doing that the last five years as I would go through phases until I ran out.

I started looking at the forum over the last few months and saw some training logs of guys similar in age and size (like atypical1). He had some solid gains so I figured…maybe I should get my sh*t together. I never tracked my lifts…just did the usual…”uhhh, what did I do last time??”

So a few weeks ago, I downloaded an xls and started tracking. It really gets me motivated to beat my previous lifts and I am kicking myself for not doing this years ago.

The Deadlift and Barbell Bench I have been doing for about 3 weeks since I started using the xls. I had sort of fell in love with dumbbells- not sure why, maybey due to I just prefer not to bother someone with a spot. I would do inclines, declines, or single arm presses with the dumbbells but my gym refuses to go higher than 110 lbs dumbbells so I went to the barbell.

Here is where I am at right now as far as 5 reps:
Squat 5*347, Deadlift 5*367, Bench 5*267.

I had PR in the past week (squat 3x357, deadlift 3X417 (mixed grip), bench 1x297 (second rep I got stuck at toward the top and needed the spot)

My goals…
Long Term: Strength and body fat loss (that’s original) I would like to get my total 1RM lifts to 6X my body weight. I have added some muscle the last 3-4 months just by doing squats and of recent, the other compound lifts. I used to be 190-195 for years and now I am 204-206 with roughly the same body fat percentage. I’d like to lean up to 12% bf so I know I have to eat cleaner. From there, I’ll see how the diet is going to go a little lower. It’s hard with a family…and I can eat like sh*t at times. Chicken wings anyone?

Well, that was long…anyone still reading this?

[lifthard]

OK I will post my w/o’s from the last week or so starting with last Sunday which was probably my best workout in a long time. I’ve had a good stretch for a few weeks.

Sunday
Lifts were as follows:
Squat: 8 *137, 5* 227, 5* 297, 5*337, 3*357 (PR)
Deadlift: 8*137, 5*227, 5*317, 5*337, 5*367 (I was using a regular grip and the bar was slipping out on the 5th rep)
Bench: 10*137, 5*187, 5*227, 5*247, 4*267
Pullups: 15*BW, 5*BW+20, 5*BW+25, 5*BW+35, 5*BW+45 (I took a lot of rest between the last few sets. I’d like to decrease that a bit thinking it will help with the fat loss). I have been doing pullups for a long time so these are always easier

I did some light ab work…but I was pretty spent.
This was an awesome workout…especially for a Sunday morning. I normally have my better workouts mid week. Not sure what was going on.

[lifthard]

Monday I was spent. Really sore which I’m not surprised since my workout Sunday and Friday were really good. I was going to do some Tabata’s but I decided to just rest. My left knee starting getting a slight pain in it.


Tuesday-
Originally planned to do squats but the knee is still sore. This sort of threw my routine off the rest of the week.

Bench press: 8x137, 5x177, 5x207, 5x247, 3x277. I was done but decided to try a PR. I did 1x297. Second rep I got about 2/3’s up and it stuck and my spotter helped..

Deadlift- 5x227, 5x277, 5x327, 4x377. I then decided I was going to try a PR so I put on 417 and did a mixed grip and pulled it up twice. It felt ok but I know #3 was not coming up.

Dips: 8xBW+25, 8xBW+35, 8x+45, 15xBW+55, 11*BW+70. These felt really good. The lower weights were not much effort so I just increased the reps. I’d just like to pick the pace up a bit even if it means I can’t do as many reps. Its work to squat down unclasp the belt and when it’s over 45, attach two plates.
I have been going in with the plan to do 5 reps but on the lower weights, I do more. I think this is burning me a bit toward the end. I need to stick with the plan especially on bench and squats.

Dumbbell Row:
I kept it light. I didn’t even write down the weight as I was doing these the week before with heavier weights and my form was getting a little sloppy.

[lifthard]

Wednesday
My knee felt better so I went in for a quick workout. I had very low energy though as I had poor sleep the night before.

Squat: 5x137, 5x227, 5x277, 5x317, 5x337, 2x357, 5x 337 This was frustrating. The second rep my left (sore) knee started coming in. A guy I know (incredible shape) came over and said my form was perfect. He even commented how deep I was going…as most people there do these ½ squats. I declined the spot to try the 357 a second time since my knee was drifting. I was a little frustrated since I did 3 at that weight Sunday. I took off 20 lbs and did an extra set of the 5 reps of 337.

I did two 4 minute tabata’s and got the f out of there.


Thursday:
My knee feels fine when I wake up but as the time goes on sitting at my desk at work…it gets sore.

Did the foam role on my left knee first thing at the gym (I go after work) and pain went away

Bench press: 5x137, 5x177, 5x207, 5x247, 3x277. Everything felt super heavy

Pullups: 15xBW, 5xBW+35, 5xBW+45, 5xBW+55, 4xBW+55. These felt better but the last set the form was getting sloppy. I half a**ed a 5th rep and didn't count it.

DB Curls: I just worked my way up the rack 30, 40, 50, 60 doing 8 reps of each. Then I worked down the rack to 20lbs without any rest. My arms were about to fall off. 20lbs were killing me at the end.

So that’s my last few workouts. I am getting a bit concerned about the left knee. Keep icing it and hoping it gets better. It’s throwing off my schedule but I don’t want to push it.

Today Friday I am taking off. I think I need a recharge and my knee already is sore this morning. I also have stuff to do around the house.

[atypical1]

Good job on starting a log. You'll be surprised at just how much that can help out. I feel the same way about doing this years ago. I literally just flounderd around for years without any sort of plan.

You have some really solid lifts going! Regarding knee soreness, are you getting your knees out correctly when you squat? How is the feet flare? If I don't get that just right I have knee soreness too.

I'm looking forward to watching this log and it looks like I gotta up my goals now!

james

[lifthard]

thanks james.

Yes years of going to the gym without a plan. the results were decent but not what they could be.

Regarding the knees...I remember tweaking it about a year ago and now its come back. I'm super sensitive with the form of keeping them out and my feet right but I will have to be more diligent. Its just a dull ache...and seems to not be there in the morning and gets worse over the day.

One thing I have been reading is footwear. I am using asics running shoes...I can feet a bit of instability in the heel now at the higher weights. I am getting some chucks prior to the next time I squat. That might be adding to the problems..which is a stupid move by my part with my ankles.

[lifthard]

Good workout this morning- good energy! Had a few brews last night but after a few cups of java and going an hour later then usual, I was ready to go.

Decided to give my knee a break and will do squats the earliest Monday.

When to do deadlifts and the guy finishing up said "me and you are the only two that do these". I have seen 2-3 other people. The equipment at the gym is excellent and most people stay away from deadlifts. Many more people doing squats.

Anyway..PR on the deadlifts today. Got the chuck taylors yesterday...and they must work! I worked up to 384 using a standard grip and then on the first rep of 384, I felt it slipping. I switched to a mixed grip and pulled it up 7 times..then I went to 414 and got that up 5 times. I felt good..so I tried 434 and got it up once...damn that felt a lot heavier then 414! PR! I was pshyched!

Did inclines DB bench press and worked up to a 6x105

DB rows worked up to 10x90...the last 5 reps were sloppy...form was good on the 5 for the left arm but the right was not good. I switch up starting on the left and right each w/o. Might need to work up with less reps since I was getting tired toward the end with the pace I was doing.

Dips- Felt good....8x35, 6x60, 8x70, 5x80 to total failure on the 6th rep. I kept a good pace on this which I am trying to do with dips and pullups...just to kneel down and switch between having 2 plates on the belt (25, 35 and 45 lb). I was spent at the end.

Did one halfway decent 4 minute tabata...and then some planks. Got the f out of there.

Excellent workout...pshyched that I pulled 414 5x and the PR on 434. Good to get back on track after a sloppy one Thursday.

[atypical1]

Excellent job on the deads!

james

[lifthard]

Thanks james.

With my knee, I am going to back off the squats and focus more on the bench. Id like to focus on getting my BP up to your range...above 300.

Knee feels ok today..but I'm thinking I might stay in the 300-330 range and see how it feels.

Damn that 434 DL was heavy...

[lifthard]

Horrible sleep last night. Bad thunderstorms and the dog was upset (whining) by them until 3:30 am. Poor thing. You pretty much have to sleep on the floor with her to get her to calm down. I think I got about 5 hours total and it was all broken up.

Went to the gym after work...something was up. It was very humid in there. This place is never like that.

Week 4:
Squat 5x164, 5x204, 5x254, 5x294, 2x334. I was decreasing the weight on these since my knee has been sore a little. After the second rep at 334, I was spent. Not used to working out in such humid conditions. I just racked it up and moved on.

BB Bench 5x134, 5x164, 5x194, 5x234, 4x264. Same thing. That last set just sapped me.
BB Row: Went back to these. I keep deviating from my program and I am now going to refocus. 5x144, 5x164, 5x194, 4x214. Just decided to do four sets since I was dragging a**.

Dips: Did three sets to failure 38, 21, 12. I did a 30 second rest which is a better pace.

After socializing a few (I needed a breather) I did two Tabata's.

Overall, happy to get the w/o in. I was debating not lifting due to the sleep...but was glad I humped something out.

[shaw557]

Great Log --
How have the Tabata's been working.
I see more and more people adding them in, wondering what kind of results you are seeing..

[lifthard]

Shaw- thanks for stopping by. For me, Tabata Burpees are killer..pushups less so. The tabatas are definitely helping me shorten the rest periods between dip and pullup sets. I know some people here do them on exercise bikes which I will try sometime.

I find it easy using an mp3 track on the shuffle. Then you dont have to mess with timers http://www.beach-fitness.com/tabata/ Just start the track and wait for the woman to say the glorious words "workout complete"

[atypical1]

Awesome link!

[lifthard]

Decent w/o today. Light squat and deadlift day.

Started with deadlifts. After warmup, did 5x244, 5x314, 5x364, 5x424. That is 10lbs better then Sat.

Squats- 5x164, 5x208, 8x254, 8x254. I felt my energy going down here on set 3.

DB incline bench wanted to increase reps of the 105 db (210 lbs) so I did 4 sets and skipped the 95 lb dumbells. 5x65, 5x75, 5x85, 8x105. I think if I get a spot bringing them up before rep 1, I could do a few more. That sort of takes a lot out. Glad I skipped the 95's since I got good reps out of the 105 db's.

I then did pull-up with 45lbs. Decided I would just do as many as I can in 4 minutes since it was getting late. I did 5, 3, 3, 3, 1,1. I was just about dead and the four minutes were not up. I took the belt off and did 8 and 5 without the 45. So basically 16 reps at 45 and 13 at bw.

I should have gone home...I did one tabata but my energy was low. Did not sustain a good level after 3 minutes..but got through it.

Anyway, overall happy I did the 424 for 5 reps. I had bad w/o Monday but I attributed it to lousy sleep. I completely rested yesterday. Today started good but I could tell on squat set 3, I was getting fatigued.

Not sure if I need to take a few days or more of rest. Going to completely rest tomorrow and I will see how I am Friday..

[atypical1]

Excellent work!

james