mkdirfoo's Training Log

[mkdirfoo]

Monday
Weight 252.3 lbs

[mkdirfoo]

Phase 1 of 3
Week 2 of 12
Day 3 of 3

Squat - 185 x 5, 205 x 5, 265 x 4, 265 x 4, 265 x 3
Bench - 135 x 5, 185 x 5, 215 x 5, 215 x 4, 215 x 4
Deadlift - 185 x 5, 205 x 5, 265 x 4, 265 x 4, 265 x 4
OHPress - 95 x 5, 115 x 5, 135 x 5, 135 x 5, 135 x 5

Notes: Left shoulder feels close to 100% since switching closer-in grip.

Next workout:
Squat - 265
Bench - 215
Deadlift - 265
OHPress - 145

[mkdirfoo]

Phase 1 of 3
Week 3 of 12
Day 1 of 3

Squat - 185 x 5, 215 x 5, 265 x 5, 265 x 5, 265 x 5
Bench - 135 x 5, 185 x 5, 215 x 5, 215 x 5, 215 x 5
Deadlift - 185 x 5, 215 x 5, 265 x 5, 265 x 5, 265 x 5
OHPress - 95 x 5, 115 x 5, 135 x 5, 135 x 5, 135 x 5

Cardio: Hiking 30 mins

Next workout:
Squat - 275
Bench - 225
Deadlift - 275
OHPress - 145

[mkdirfoo]

Phase 1 of 3
Week 3 of 12
Day 2 of 3

Squat - 185 x 5, 225 x 5, 275 x 3, 275 x 3, 275 x 3
Bench - 135 x 5, 185 x 5, 225 x 3, 225 x 3, 225 x 3
Deadlift - 185 x 5, 225 x 5, 275 x 3, 275 x 3, 275 x 3
OHPress - 95 x 5, 115 x 5, 145 x 3, 135 x 3, 135 x 3

Next workout:
Squat - 275
Bench - 225
Deadlift - 275
OHPress - 145

[mkdirfoo]

Phase 1 of 3
Week 3 of 12
Day 3 of 3

Squat - 185 x 5, 225 x 5, 275 x 4, 275 x 4, 275 x 4
Bench - 135 x 5, 185 x 5, 225 x 4, 225 x 4, 225 x 4
Deadlift - 185 x 5, 225 x 5, 275 x 5, 275 x 4, 275 x 4
OHPress - 115 x 5, 125 x 5, 145 x 3, -, -

Notes: Feeling sick for the past couple of days. Did not have enough energy to finish OHPress sets.

Next workout:
Squat - 275
Bench - 225
Deadlift - 275
OHPress - 145

[mkdirfoo]

Phase 1 of 3
Week 4 of 12
Day 1 of 3

Squat - 185 x 5, 225 x 5, 275 x 5, 275 x 3, 275 x 3
Bench - 135 x 5, 185 x 5, 225 x 5, 225 x 5, 225 x 5
Deadlift - 185 x 5, 225 x 5, 275 x 5, 275 x 3, 275 x 3
Inverted Row - BW x 5, BW x 5, BW x 5, -, -

Notes: Traveled last week for work and did not lift. Added Inverted rows. Ordered body fat caliper form Amazon.

Next workout:
Squat - 275
Bench - 235
Deadlift - 275
OHPress - 145

[mkdirfoo]

Phase 1 of 3
Week 4 of 12
Day 2 of 3
Split 1 of 2

Bench - 135 x 5, 185 x 5, 235 x 3, 235 x 3, 235 x 3
Inverted Row - BW x 5, BW x 5, BW x 5, BW x 5, BW x 5

Note: Started squats tonight but had a pain in my left hamstring. Going to start a split and see how that works. May work better due to time constraints. Inverted rows still needs work since I can't quite pull up all the way yet. Continue BW x 5 until I do a full row and then increase reps.

Next workout:
Squat - 275
Deadlift - 275

[mkdirfoo]

Note to self: Have not trained in a few weeks because a brown recluse spider bit me on my left hand. Hand still not healed enough to grip the bar to lift. Got lazy with the cardio and am going to start again tomorrow. Maybe this coming Monday I'll be ready to lift again.

[mkdirfoo]

20-min warmup hike

5x5 Workout A

Squat - 255x3, 255x3, 255x3, 255x3, 255x3
Bench - 225x3, 205x5, 205x5, 205x3, 205x3
Inverted Rows - 3xF
Push-ups - 3xF
Reverse Crunch - 3x6 (I'm fat, all I could do)

Note: First workout since spider bite on my hand. Weight should go up pretty quick after soreness goes away.

[mkdirfoo]

20-min warmup hike

5x5 Workout B

Squat - 255x4, 255x4, 255x3, 255x3, 255x3
Overhead Press - 115x5, 115x5, 115x5, 115x5, 115x5
Deadlift - 275x4

Note: Too tired to continue with remainder of workout. Going to try and add Burpees for cardio at next workout.

[mkdirfoo]

Start Warrior Diet today.

Weight: 245 lbs

Approximate 1RM lifts:
Squat: 275
Bench: 225
Deadlift: 275
Overhead Press: 145

[mkdirfoo]

5x5 Workout - A

Squat - 255x5, 255x5, 255x5, 255x5, 255x5
Bench - 215x5, 215x5, 215x5, 215x5, 215x5
Inverted Row - 3xF
Pushups - 3xF
Reverse Crunch - 3x7, 3x6, 3x6

Note: Warrior diet working out much to my liking. I was a little low on energy the first few days but I feel great now. Workout today went well. Still need to add cardio post lifting but still working my way to that point.

[mkdirfoo]

5x5 Workout - B

Squat - 265x5, 265x3, 265x3, 265x3, 265x3
Overhead Press - 125x5, 125x5, 125x5, 125x5, 125x5
Deadlift - 275x5