Weak, but motivated

[JT in MD]

Guys/Gals, how's it going? I'm new here to the forum, so I thought I'd introduce myself..

I'm 27, 5'8", 165 and very weak (relatively speaking). I've been into lifting and exercise for many years, but only in the past few years have I decided to get serious. Even still, I was blind to the options beyond 3 sets of 8-10.

2 years ago my friend turned me onto Kettlebells, which in turn led me to Crossfit, which in turn led me to Mark Rippetoe. I enjoy Kettlebell workouts and still do many high intensity workouts, but I finally decided that for my strength, I was no longer gonna stick with the status quo and bought a few of Mark's books.

In the past I've done: Bigger, Faster, Stronger; basic lifting (see above); some HIIT; some Crossfit; and now I'm on Wendler's 5/3/1 (finishing my 3rd month). I'm making pretty good progress, but man, after reading some of these posts, I've determined that I'm just damn weak!! My upper body strength is way behind where I'd like it to be and my lower body could be better.. anyway, here's where I'm at:

Again, I'm 5'8", 165lbs
Squat: 250 x 3 (in the can)
Deadlift: 305 x 7, 270 x 12
Bench: 200 x 5, 1RM 235
Push Press: 155 x 3
Pull Ups: 23 (dead hang)

The downside is that I've been doing nonsense workouts for so many years so I'm way behind where I could be. The upside is that I'm motivated and a pretty athletic guy.

[JT in MD]

Today was the final workout of my deload week... I felt good, but hamstrings are sore from Good Mornings done yesterday. I'll do some auxiliary light work one more day this week to keep me loose.

I have finally decided to work with a low bar squat and experimented today (have done high bar for as long as I've been lifting). It was surprisingly easy to get the hang of and actually felt really good.... will post results Monday as that starts month 4 of 5/3/1.

Until then, Merry Christmas to all...

[JT in MD]

So today was week 1/day 1 of month 4 of 5/3/1... Squats today, and as I said in my earlier post, I was working on switching to low bar from high bar. The transition was remarkably easy and after a few warmup sets, banged through my lightweight work sets.

Warm-up
Work sets:
175 x 5
205 x 5
230 x 7 (PR)

This begs the question - why would anyone NOT do low bar squats?

[K.Diesel]

JT, where in MD are you?

[stronger]

you're not weak, so don't worry. Weak is what I see when a guy struggles to bench 85. I see this regularly. :)

[JT in MD]

JT, where in MD are you?

Elkridge, in Howard County.. you?


you're not weak, so don't worry. Weak is what I see when a guy struggles to bench 85. I see this regularly. :)

Ha - alright, thanks. Using your definition I suppose I can change the title of this thread...

[JT in MD]

I've found that I tend to only post my squat workouts.. here's Month 4/Week 2 of 5/3/1 (done yesterday 1/4/10)

Squat:
3 x 190
3 x 220
4 x 245 - felt like I could have gotten another one (or two), but was wiped out from a night of no sleep (newborn).

20 x 165 (bodyweight loaded on the bar) - an A.M. workout on little sleep (see above) with not enough food intake for the day = I was totally wiped out and called it a day after this, feeling like hell.


JT

[Tim Lofton]

Hey JT,

Just curious, as I'm very much in novice phase and not familiar with the 5/3/1 program, but do you (or anyone else) feel that you are past benefiting from the SS programming? Obviously you are coming in with a fair bit more strength than most true novices, so I was wondering if you had anything to lose by trying. Not trying to question your training, just attempting to be more informed. Thanks and welcome,

tim



Today was the final workout of my deload week... I felt good, but hamstrings are sore from Good Mornings done yesterday. I'll do some auxiliary light work one more day this week to keep me loose.

I have finally decided to work with a low bar squat and experimented today (have done high bar for as long as I've been lifting). It was surprisingly easy to get the hang of and actually felt really good.... will post results Monday as that starts month 4 of 5/3/1.

Until then, Merry Christmas to all...

[JT in MD]

I do consider myself a relative novice compared to the majority of the serious lifters on this forum (and again, I'm new to this forum and Rip, not new to lifting).

Using the chart in the back of Practical Programming - I fall between Intermediate and Advanced for all of my lifts. I just personally consider myself weak.

To answer your question as to why I'm not doing SS - it's more that I decided to do 5/3/1 before I knew much about SS. I've made very good progress with 5/3/1 and it's advertised to be as successful with novice, intermediate, and advanced lifters.

So the short answer is, I never tried SS, but I've been having success with 5/3/1, so why change a good thing?

[K.Diesel]

Elkridge, in Howard County.. you?

Baltimore City. Glad to find another local on here. Also, I ran 5/3/1 for several months last year and thoroughly enjoyed it and feel I got good results with it. I'll likely go back to it in mid-March. Meanwhile, I'll be keeping up with your progress.

Oh, and congrats on the newborn! We're 5 months away from our next addition. I barely get enough sleep as it is now...

[JT in MD]

1/6/10

A1: Push Press:
Warm Up
3 x 115
3 x 135
5 x 150

B1: Pull Ups 3 x 10
B2: DB OH Press 5 x 45, 50, 55

C1: Chins 10, 7

Finished with a high intensity running workout


1/7/10

A1: Deadlift
Warm Up (5 x 135, 3 x 185, 2 x 205)
3 x 230
3 x 265
8 x 295

B1: Chins
25lb x 7, 45lb x 4, 10 unweighted
B2: Dips
25lb x 10, 45lb x 10, 10 unweighted

[JT in MD]

1/11/10

Squat:
5 x 205
3 x 230
3 x 260

Push Press:
5 x 125
3 x 140
3 x 160

Not a bad day overall... had some fun re-racking the last set of squats.. let's just say I don't like the squat rack at our gym as it's not adjustable and the pins are positioned too high... not pretty.

[JT in MD]

1/18/10

Toying with a new approach to add more volume...

Had to deal with an abbreviated session this morning because of work.

Squats:
5 x 220 x 3 sets

Felt pretty light

Hanging leg raises (feet up to the bar):
8, 8, 5

[JT in MD]

1/22/10

Dealing with a jacked up elbow from BJJ.

Squat:
5 x 245

Squats felt reasonably light.

OH Press:
5 x 102.5 x 3

Scaled back on weight for OH Presses considerably to help my elbow heal. Overall, felt OK.

[JT in MD]

1/25/10

Still dealing with elbow pain when doing pushing exercises with weight on the bar... must keep it light...

Squat
5 x 227.5 x 3 sets

OH Press
5 x 107.5 x 3 sets

Kroc Rows
Chins

[JT in MD]

1/26/10

Still dealing with nagging elbow pain. Felt it quite a bit during deadlifts, which I did not expect. Still can't really progress on the pushing exercises.. hopefully this will go away soon... Nevertheless:

Deadlift:
5 x 135
5 x 135
5 x 225
3 x 275
5 x 315
Felt pretty good, though I felt my form break down some on the last rep

Finished off with some Snatch grip DL to work on my grip strength

Farmers Walks:
28 kg Kettlebell each hand
2 laps around gym x 2
1 lap around gym x 2

[JT in MD]

1/28/10

Squat
5 x 190 x 2

OH Press
5 x 112.5 x 3 sets

Chins/Pull Ups/Push Ups
Hanging Leg Raises

Still feeling pain in my elbow, but I think I'm through the worst of it... hopefully..

[JT in MD]

1/29/10

Squat
5 x 250
Last rep probably resembled a bit of a good morning, but overall felt pretty good.

Bench
5 x 185 x 3 sets
Wrapped my elbow and finally was able to bench with minimal discomfort. Keeping the weight on the lighter side and working back up.

Chins/Pull Ups

Good Mornings

[JT in MD]

1/31/2010

Squat
5 x 230 x 3 sets

[JT in MD]

2/3/10

Bench
5 x 190 x 3 sets

Elbow pain is very manageable now..

Pull Ups
Dips

Tabata protocol run

[JT in MD]

2/4/10

Squat
5 x 255 PR

OH Press
5 x 115 x 3

Barbell Get-Ups
Kroc Rows

[JT in MD]

Getting caught up on my log:

2/8/10
Bench
5 x 195 x 3
10 x 135



2/9/10
OH Press
5 x 117.5 x 3

Interval Run

Hanging Leg Raise
10,6,5



2/12/10
Bench
5 x 197.5 x 3

BB Row
5 x 155, 165, 175
First time I've done these in a long, long time

1 Arm Stability Ball DB BP
5 x 60, 70, 80 (L & R)



2/13/10
Squat
5 x 237.5 x 3

OH Press
5 x 120 x 3

Chin Up Ladder
2,4,6,8,10,8,6,4,2

Tabata Bike


50"+ snow in the last 7 days threw off my routine a bit...

[K.Diesel]

50"+ snow in the last 7 days threw off my routine a bit...

You're not the only one, man. I've been thinking all week that this is all the more reason to have a house with a garage or basement that you can put equipment in. Just in case a natural disaster hits, you can still lift. :)

[JT in MD]

2/17/10

Squat
5 x 262.5 PR

OH Press
5 x 122.5 x 3 sets PR

Chin Ups/Pull Ups


2/18/10

Bench Press
5 x 200 x 3

Deadlift
5 x 317.5

Push Ups
Good Mornings


Spent the weekend out of town and drank way too much with virtually no sleep all weekend. Needed today as an extra recovery day and will be back at it tomorrow.

[JT in MD]

2/23/10

Squat
5 x 242.5 x 3

Bench
5 x 202.5 x 3

[JT in MD]

2/24/10

OH Press
5 x 125 x 3 PR

Pleased with the progression I've been able to make on the OH Press, though I think 2.5 jumps might be stretching it here in the near future.

Deadlift
5 x 327.5 PR

Form kinda went out the window after rep 3 and I just pulled as hard as I could on the last 2.

[JT in MD]

2/26/10

Squat
5 x 267.5

OH Press
5 x 127.5 x 3

Chins
5 x 25lb, 35lb, 40lb, 40lb (4)

BB Get Ups
2 x 40, 1 x 50, 1 x 60 L&R

[JT in MD]

2/28/10

Bench
5 x 205 x 3 PR

Squat
10 x 225
Lower back very fatigued after this one

[JT in MD]

3/3/10

Weight: 177 lbs - hard to believe that I was 140-145 for many years and was OK with that..

Squat
5 x 245 x 3

Really focused on shoving the knees out and sitting back and they felt very good and fairly easy.

OH Press
5 x 130 x 3

That's all I had time for.. had a 3 month old to tend to...

[JT in MD]

3/9/10

Squat
5 x 250 x 3

Bench
5 x 207.5 x 3

1 Arm Stability Ball DB BP
5 x 70, 80, 90 (4L,5R) L & R

[JT in MD]

3/12/10

Front Squat
5 x 155, 175, 185

Haven't done these in a long time

OH Press
5 x 132.5 x 3

I think I need to drop to smaller incremental increases than 2.5 lbs...

Weighted chins
Barbell get-ups

[JT in MD]

3/14/10

Squat
5 x 255 x 3
Felt fairly light all the way through

Bench
5 x 210 x 3
Felt fairly heavy all the way through

Kroc Row
20 x 90 L&R

For some reason very tired after this workout.. maybe it's cause of daylight savings...?

[JT in MD]

3/16/10

OH Press
5 x 135 x 3

Chins
5 x 40lb, 45lb, 50lb(4)

[ColoWayno]

3/14/10

For some reason very tired after this workout.. maybe it's cause of daylight savings...?

I had the same thought. Still not worth a damn.

[JT in MD]

3/18/10

Squat
5 x 260 x 3
Very hard today...

Deadlift
5 x 315

Pull Ups (BW)
20

Was supposed to do Bench, but just wasn't feeling it today for some reason... I've been very/unusually tired for the past 4-5 days..

[JT in MD]

3/23/10

Missed a few days cause of work..

Squat
265 x 5 x 3

Bench
212.5 x 5 x 3

Kroc
100 x 10 x 2 L&R

Pulll Ups
BW x 20

[JT in MD]

3/26/10

OH Press
137.5 x 5 x 3

Chins/Pull Ups
20, 10

Hanging Leg Raise

[JT in MD]

3/28/10

Squat
270 x 5 x 3
My form on the last rep of the set wasn't great. I rounded my lower back and now have some pretty decent pain down there. Might have to back of a bit and work back up... we'll see how the next few days go.

Bench
215 x 5 x 3

[JT in MD]

3/30/10

OH Press
140 x 5 x 3
Might have done a bit of a push press on the last rep of set 3........

Interval run

Lower back feels much better... not great, but better.

[JT in MD]

4/1/10

Bench
Well... was supposed to do 217.5 x 5 x 3.. but.. I loaded the bar in the midst of a conversation and for the first time ever loaded the incorrect weight.
207.5 x 5 x 2
225 x 3

I noticed after the first set that it was remarkably easy and I just thought I was having a good day. Then after the second set I looked at the bar and figured out my stupidity. I guess next workout will be 217.5.

DL
325 x 5

Chins

[JT in MD]

4/4/10

Squat
245 x 5 x 3
Backed off weight a little bit to address a couple of form issues

OH Press
142.5 x 5 x 3
Last rep was definitely more of a push press
After receiving good advice on another thread, I'll change this to:
142.5 x 5,5,4
Will be attempting this weight again.

[JT in MD]

4/6/10
BW 181

Squat
255 x 5 x 3
Still working back up on weight. First set felt tight... second and third felt pretty good. Working on keeping my back real tight throughout. Also realized I have pretty significant butt wink when I go as low as I usually do, so I'm trying to stop just below parallel.

Bench
217.5 x 5 x 3
Was very heavy for me. Thankful I got all 15 reps cause of my dumbass mistake last week.

Kroc Rows
Hanging Leg Raises

[JT in MD]

4/9/10

Squat
260 x 5 x 3
Completed with relative ease, but just wasn't feeling it today...

OH Press
142.5 x 5 x 3
Better than last time (see 4/4/10), but very difficult

[JT in MD]

4/11/10

Bench
220 x 5 x 3

Deadlift
335 x 5
Ripped my right shin up... left blood on the bar. Didn't help my case for deadlifting in a "no deadlift" gym. ;)

[JT in MD]

4/15/10

Squat
265 x 5 x 3

Bench
222.5 x 5 x 3

Pull Ups/Chins

[JT in MD]

4/20/10

Squat
270 x 5 x 3

OH Press
145 x 5,4,2
Reset time!..

[JT in MD]

4/22/10

Bench
225 x 5,5,4
Will need to attempt this again... so close..

Interval Run

[JT in MD]

4/23/10

Deadlift
345 x 5

Short on time today...

[JT in MD]

4/25/10

Squat
275 x 5 x 1...

OH Press
127.5 x 5 x 3
Reset #1


I feel as though my progress is grinding to a halt... took everything out of me just to get the first (unfortunately only) set of squats today... OH Press has already stalled, hence the reset #1. Bench was missed by 1 rep on Thurs... we'll see how this week goes..

[JT in MD]

4/29/10

Squat
275 x 5 x 3
Very tough...

Bench
225 x 5,5,4
Same missed last rep as last time. Time for a reset... likely will do 205 and work back up.

[JT in MD]

5/1/10

OH Press
130 x 5 x 3

[JT in MD]

5/3/10

Squat
280 x 5 x 3

Bench
205 x 5 x 3
Reset #1

[JT in MD]

5/6/10
OH Press
132.5 x 5 x 3

KB C&P
24kg x 5 x 2 L&R

1 arm swings
24kg x 10 x 2 L&R


5/12/10
Took almost a week off (due to schedule and need to address some nagging pains)
Squat
265 x 5 x 2

I don't really know what is going on with my squat. Last week, I got to 280 x 5 x 3 but the form was seriously deteriorated. I decided I'd take a little weight off and work back up. Well... I couldn't even finish 265 x 5 x 3... I might need a bigger reset... perhaps 245 or so and work back up.

Bench
210 x 5 x 3
Very easy today

Pull Ups
15, 10

[JT in MD]

5/13/10

OH Press
135 x 5 x 3

Deadlift
355 x 5

[JT in MD]

5/17/10

Bench
215 x 5 x 3

[JT in MD]

5/19/10

OH Press
137.5 x 5 x 3

[JT in MD]

5/21/10

Squat
225 x 5 x 3

Bench
217.5 x 5 x 3
A few more workouts and I'll be back to where I stalled last time (225 x 5,5,4).

[JT in MD]

5/23/10

OH Press
138.75 x 5 x 3

Deadlift
315 x 2, 365 x 1, 385 x 1, 405 x 1

[JT in MD]

5/26/10

Squat
245 x 5 x 3

[JT in MD]

5/27/10

Bench
220 x 5 x 3

[JT in MD]

5/31/10

Bench
222.5 x 5 x 3
Very tough last rep!

DL
315 x 2, 365 x 3
Was attempting 365 x 5.. 4th wouldn't even come off the ground.
225 x 5 DOHG with 5 second hold

Kroc Rows
80 x 10
100 x 10 x 2

[JT in MD]

6/2/10

OH Press
140 x 5 x 3

[Mr.City]

Looks like you're no longer weak.

[JT in MD]

Thanks.. still have a long way to go!

It took a while a) to find a good program like starting strength, and b) to convince myself that even though I was not a true novice, that I still had alot of linear progression left starting out.

[JT in MD]

6/4/10

Bench
225 x 5 x 3!
This was the weight I stalled at (225 x 5,5,4) for two workouts. The last rep was VERY tough, but still got it. Good feeling to do 3 sets of 5 with 2 plates.

Squat
225 x 5 x 3
Went easy cause of my knee, but felt absolutely no pain. Widened my grip a bit too since my shoulders are still fairly inflexible.

[JT in MD]

6/7/10

OH Press
141.25 x 5 x 3

[K.Diesel]

Catching up after a long time. I agree with City. You've been doing fine. Was that 405 DL a PR?

[JT in MD]

6/10/10
Squat
235 x 5 x 3

Bench
227.5 x 5,4,3

Head cold (given to me by 6 month old) and no sleep (because of 6 month old) = not a successful workout.

[JT in MD]

Catching up after a long time. I agree with City. You've been doing fine. Was that 405 DL a PR?

Thanks. The 405 was a PR and actually was a goal of mine to pull 400 by the end of the year. Now, maybe 450?

[K.Diesel]

45 lbs in 6 months is tougher past the novice stage, but it is very possible. Go for it!

[JT in MD]

6/14/10

Squat
245 x 5 x 3

OH Press
142.5 x 5,3,3

Still battling head cold and crappy sleep...

[JT in MD]

6/16/10

Bench
227.5 x 4
Too freakin heavy today

Kroc
100 x 15

[JT in MD]

6/18/10

Squat
255 x 5 x 3
Last set was one of the best feeling sets I've had in a long time.

Push Ups
Pull Ups
Get Ups

[JT in MD]

6/21/10

Squat
265 x 5 x 3
Solid feeling all the way through.

In training today at work, so I didn't have time for anything else.

[JT in MD]

6/23/10

Bench
205 x 5 x 5
Stalled twice, so I'm starting Texas Method with Bench and OH Press

Squat
270 x 5 x 3
Still progressing nicely, though this one was a bit of a challenge

[JT in MD]

6/28/10

Squat
275 x 5 x 3
Easier than the last time I did 275, but very difficult. I got start eating more so I don't stall again... BW has been consistent at 185 for about a month.

Bench
230 x 3
Easy...

Chins
2 sets to failure

[JT in MD]

7/2/10

Bench
207.5 x 5 x 5

Chins, Push Ups

[JT in MD]

7/4/10
Squat
280 x 5

OH Press
115 x 5 x 2



7/7/10
Squat
280 x 5 x 2

Bench
235 x 3
245 x 1
255 x 1 PR
135 x 10


7/8/10
OH Press
135 x 3 x 6

DL
325 x 5


7/12/10
Squat
190 x 5, 220 x 5, 245 x 10 PR

OH Press
150 x 3
160 x 1 PR

Squat
155 x 10 x 5

[JT in MD]

7/13/10
Bench
210 x 5 x 5

Elbow was on fire afterwards...

[JT in MD]

7/16/10

DL
335 x 5

OH Press
115 x 5 x 2

Interval Run
1:00 @ 11 MPH / 0%, 1:00 off
1:00 @ 6 MPH / 6%, 1:00 off
1:00 @ 11 MPH / 0%, 1:00 off
1:00 @ 6 MPH / 6%, 1:00 off
0:20 @ 13 MPH / 0%, 0:20 off
0:20 @ 13 MPH / 0%

[JT in MD]

7/18/10

Bench
225 x 1
240 x 3
260 x 1 PR

Squat
205 x 3
235 x 3
260 x 3

160 x 10 x 5

[JT in MD]

7/21/10

OH Press
137.5 x 3 x 6

Shoulder assistance exercises..

[JT in MD]

7/26/2010

Squat
220 x 5
245 x 3
275 x 6 PR

OH Press
152.5 x 3
165 x 1 PR

Squat
160 x 10 x 5

[JT in MD]

7/27/10

Bench
212.5 x 5 x 5

Elbow very much on fire after this...

[JT in MD]

7/30/10

OH Press
115 x 5 x 2

Deadlift
345 x 5

[JT in MD]

8/1/10

Bench
225 x 1
245 x 3 PR
265 x 1 PR

Conditioning
Tabata Run
Hill Run

[JT in MD]

8/4/10

Squat
195 x 5, 225 x 5, 255 x 5

OH Press
140 x 3 x 6

[JT in MD]

8/7/2010

OH Press
155 x 2 (failed 3rd rep)
170 x 0 (failed single attempt)

Push Press
170 x 5

Not a good day for my OH Press, but pleased with the Push Press results.

[JT in MD]

8/9/10

Bench
215 x 5 x 5

Squat
245 x 5 x 5

[JT in MD]

8/10/10

Deadlift
355 x 5

[JT in MD]

8/13/10

Bench
270 x 0 - failed attempt
250 x 2

Squat
275 x 1
295 x 1
315 x 1 PR

[JT in MD]

8/15/10

Sprint workout at the local high school track.

OH Press
142.5 x 3 x 6

[JT in MD]

8/18/10

Squat
250 x 5 x 5
Legs were still sore from my sprint workout... also went for a bike ride on 8/17.

Bench
185 x 5 x 2

[JT in MD]

8/19/10

Deadlift
365 x 5 PR

[JT in MD]

8/21/10

OH Press
150 x 3

Push Press
175 x 3

[JT in MD]

8/23/10

Bench
217.5 x 5 x 4

Squat
275 x 1
295 x 1
315 x 2 PR

[JT in MD]

8/27/10

Bench
225 x 2
250 x 1
270 x 0
250 x 2

Moderate paced bike - 20 minutes

Chins

[JT in MD]

8/29/10

Squat
255 x 5 x 5

OH Press
145 x 3 x 3

[JT in MD]

9/2/10

Squat
225 x 2
275 x 1
295 x 1
320 x 1 PR

Push Press
185 x 1

[JT in MD]

9/10/10

Took a week off for vacation and such..

Bench
220 x 5 x 4

Squat
260 x 5 x 5

Everything felt heavy and I was worn out at the end...

[JT in MD]

9/12/10

Bench
185 x 5 x 2

Front Squat
185 x 3 x 2

[JT in MD]

9/15/10

Squat
320 x 2 PR

Bench
250 x 3 PR

[JT in MD]

9/20/10

Squat
265 x 5 x 5

Bench
222.5 x 5 x 4

[JT in MD]

9/23/10

Bench
255 x 2 PR

Squat
325 x 2 PR

Metcon

[JT in MD]

9/29/10

Bench
225 x 5 x 4

[JT in MD]

9/30/10

DL
365 x 5

Hanging Leg Raise

[JT in MD]

10/2/10

Squat
270 x 5 x 5

Bench
185 x 5 x 2

[JT in MD]

10/4/10

Bench
260 x 2 PR
225 x 5

Kettlebell work

[JT in MD]

10/8/10

Squat
315 x 1

OH Press
140 x 3 x 5

Push Press
175 x 2

[JT in MD]

10/13/10

Squat
275 x 5 x 5

OH Press
Single Arm DB OH Press

Chins

[JT in MD]

10/19/10

Bench
227.5 x 5 x 4

Hang Cleans

DB Bench
80 x 5
90 x 5
100 x 5

DB Row
100 x 10 x 2 L&R

[JT in MD]

10/22/10

Bench
265 x 2

DB Bench
80 x 5
90 x 10

Squat
225 x 10 x 2

[JT in MD]

10/27/10

Bench
230 x 5 x 4 (missed last rep of last set)

DB Rows


10/28/10

Squat
280 x 5 x 5

DB OH Press
55 x 5, 65 x 5


My goals for 2010 were:
Squat - 300
Deadlift - 400
Bench - 275
OH Press - 185

So far I've easily exceeded my squat goal. I did a 405 DL a few months back but haven't kept up with DL as much as I would like. Bench has gotten to 265, hopefully I'll hit 275 by the end of the year. OH Press stalled at 165, so I'm not sure I'll get there..

[JT in MD]

10/30/10

Deadlift
365 x 3
Could only manage 3 reps... disappointing.


11/1/10

Squat
315 x 3 PR

Good Mornings
Hang Cleans

[JT in MD]

11/2/2010

Bench
270 x 1 PR.. until...
275 x 1 PR

225 x 5

Hang Cleans - still working with light weights to practice form

Barbell Shrugs (thanks to the video posted)
135 x 5
225 x 5
315 x 5 x 2

Rowing Metcon

[JT in MD]

11/10/10

Squat
285 x 5 x 5
This took everything out of me...

[JT in MD]

11/15/10

Squat
320 x 3 PR

[JT in MD]

11/16/10

Deadlift
315 x 5

Power Cleans
Clean & Press

Run

Chins/Pull Ups

[JT in MD]

11/19/10

Squat
290 x 3 x 5
Wasn't feeling this at all today...

1/2 mile run


11/20/10
2 mile run

Bench
215 x 5 x 5 - minor reset after stalling

Pull Ups
2,4,6,8,10,8,6,4*,2*
*Chins

[JT in MD]

5/10/11

Been a long ass time since I've posted my training log... but I'm pretty stoked about today's PR workout:

Squat
295 x 5 x 3 PR @ 180 lbs

And yes, if you see above, I was near this awhile back (November) but due to plenty of life's twists getting in the way, I lost my groove. Worked back up a few times and got stuck. Finally, this time, the reset worked.

[JT in MD]

It has been a long time since I've updated this... instead of picking up where I left off, I'll just start from last week..

8/9/11
DL
400 x 3
415 x 1

8/12/11
Squat
305 x 5 x 3

8/14/11
Bench
232.5 x 5 x 3

[JT in MD]

8/16/11
OH Press
130 x 5 x 3
Just getting back to these after a wrist injury..

8/18/11
Squat
310 x 5 x 3 PR

[JT in MD]

8/23/11
Bench
233.75 x 5 x 3

8/25/11
Squat
315 x 5 x 3 PR!!!