Pathfinders Log

[pathfinder]

Hey all
I'm 19, 5' 11"~180 pounds. I did stronglifts 5x5 from about 2 months at the end of the summer and went from a pretty lean 165 to 180 (or so) with a bit more fat (now around 16%), but also without paying attention to what I was eating. Also from never squatting to 225 5x5. I then sprained my ankle and just got back into the gym last week.

Here is where I am starting:
Squat 225 3x5
OH Press 95 ""
Bench 155 ""
Deadlift 225

I will be doing the novice program and hope to update this at least once a week. No real place to do power cleans, so it'll be deadlifting and pullups. I put on weight pretty easily, so I'm looking forward to see how I react to GOMAD...

Goals:
Squat 275 3x5
Deadlift ""
Bench 185 3x5
OH Press 135 3x5

Long term:
Squat/Dead 2.5x bw
Bench 1.5x bw
OH Press 1xbw
Weighted pullup with .5xbw

Workouts start saturday

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Saturday 12/13

Squat 225 3x5
Press 90 3x5
Chinups 3x???

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Monday 12/15

Squat 230 3x5
Bench 155 3x5
Deadlift 230 1x5

[Phil]

Nice, keep up the good work.

[pathfinder]

Thanks,

Wed 12/17
Squat 235 3x5
Press 95 2x5,1x3 (I got to the gym late and had to try and put in 3 sets in the 6 minutes between my last squat set and when the gym closed.)
Chins (after getting home) 10,9,5

[pathfinder]

On vacation last weekend, so

Mon 12/22

Squat 240 3x5
Bench 160 3x5
Neck bridges
Chins

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Wed 12/24

Squat 245 3x5
Press 95 3x5
Deadlift 245 3x5

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Fri 12/26

Squat 250 5,5,4 (after fail, 135 3x2 speed)
Bench 160 3x5

I know I could have made the squat, but I hadn't slept well and only had a glass of milk in my stomach. I also tried to go extra low on the one I failed on, so I stood up, rather than driving hips up. Plan is to eat alot over the weekend and make 255 on monday.

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Mon 12/29

Squat 255 3x5
Press 100 3x5

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Wed 12/31

Squat 260 3x5
Bench 165 3x5
Am planning on deadlifting tomorrow.

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Fri 1/2

Really crowded at gym, to be expected. I didn't feel like waiting around for other people, so:

Squat 265 3x5
After I racked the bar on the third set I realized that I wasn't sure how many I had done, so I put 275 on and did that for one. Fairly certain I did 3x5 though...

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Tue 1/6
Squat 270 3x5
Bench 170 3x5

Thur 1/8
Squat 275 3x5
Press 115 5,5,4

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Sun 1/11

Squat 280 3x5
Bench 175 3x5
Deadlift 295 1x5

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Tues 1/13
Squat 285 3x5
Press 115 3x5
Deadlift 315 x2

The deads weren't in the program, but I felt so good and I wanted to pull 3 plates for the first time.

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Thurs 1/15
Squat 290 3x5
Bench 175 3x5
Pullups

Didn't mention it in Sunday's post, but my spotter helped a bit on the last reps of bench at 175, so I did it again today and got it all by my lonesome.

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Sunday 1/18
Squat 295 3,2,2
Squat 245 3x5
Press 117.5

I got my pair of vs athletics shoes in the mail on saturday. They felt good but squatting felt a bit weird, and I tipped forward on the first two sets, and just couldn't get back up on the third. I then was frustrated and did 3 sets with 245 to get used to the shoes. I'm gonna work back up to 295 over the next 2 weeks. Probably 265,275,285,290,295 and upwards and onwards. I had been feeling like I should lower the weight and check technique anyway. Switched to 2.5 pound jumps on press.

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Tuesday 1/20
Squat 295 3x5
Bench 177.5
Deadlift 315 3x5

Decided to deal with stalls the way I'm supposed to, and did the weight again. It went much better than Sunday, and I got all three sets. It is getting to the point where I am taking a couple of breaths between reps, and standing at the bar, not wanting to go through with the squats and deadlifts. Then I remind myself that I am not a pussy and I do it. Had to tell my spotter not to touch the bar unless I am not moving. The first set he had his hands wrapped around it, not helping but making me nervous about how was me. I switched to 2.5 pound jump for bench also.

I also passed my short term squat and dead goals, so it is time to bump it up.
Short term goals:
Squat 335 3x5
Deadlift 365 3x5
Bench 185 3x5
press 135 3x5

And bodyweight update:
On Sunday morning I was 193 pounds. Probably the same fat levels as when I was 180.

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Thursday 1/22
Squat 300 3x5
Press 120 3x5

A guy was bench pressing 385 pounds as I was doing my squats... there is a long way to go.

[MTJ]

Thanks for posting your progress. Nice thread.

Seems like I may have a similar body type. I am wondering if you are still doing a GOMAD? Any idea what your calorie intake is like?

Thanks!
-MTJ

[pathfinder]

Well, I'm not sure about numbers but this is a typical day:

Breakfast:
Apple, plate of cheesy eggs 4 cups of milk

Lunch
Double burger, chicken breast 6 cups of milk, maybe another apple or a banana or something

Dinner
Double burger, chicken breast 6 cups of milk, some pasta or pizza

Sometime later:
Extra milk if I didn't drink enough earlier, maybe some pasta or some chicken nuggets or pizza

The three main meals are college dining hall meals so I'm not sure exactly how much that is. But yes, I am still drinking milk. I've always been a milk drinker though, and I don't plan on letting up for a couple of months. I'm going to need to lose the fat by the time fall rolls around, but it should be easy to do over the summer.

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Sun 1/25
Squat 305 5,5,3
Squat 315 1,1,1
Bench 180 4,4

Not a good workout. I had done alot of running during the day on saturday and alot of drinking saturday night. I can tell that I am almost an intermediate though, but I want to get to 315 between switching to weekly programming. I will also probably go down to 2.5 lbs per workout before intermediate also. The first two sets of squats were easy, and the last one felt fine too, but I just couldn't get out of the hole. No spotter, today so I didn't really push myself on the bench. I have been crushed under that bar several times in the past and I didn't want to risk it.

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Tues 1/27
Squat 310 5,3
Press 117.5
DL 315,365

Another bad workout. I'll try it again on thursday. I'm feel like I'm getting to intermediate level now, and it is going to be a rocky transition.

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Sun 2/1
Squat 295 5x5
Bench 180 3x3
RDL 185 3x8

Switching to Texas method. If I miss the tail end of novice progress, so be it, I made good gains already. When this finishes I am going to switch to a more sports oriented program (ws4sb), but that is a long way off. So here is the program:

Sunday
Squat 5x5
Bench/Press 5x5 (no spotter today)
RDL 3x8
Pullups 3xfailure

Tuesday
Squat 2x5
Bulgarian Split Squat 3x8
Press/Bench 3x8

Friday
Squat 2rm
Bench/Press 1rm

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2/3 Tuesday (Light)
Squat 3x3 275
Press 3x5 122.5
Hyperextension 35 3x8

(Moving split squat to friday)

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Thursday 2/5 (Heavy)
Squat 345 x1
Bench 205 x1
DB Bench 50 3x8

Wow. I just got back from this. My body is twitching and I am having a hard time typing this. I feel great. It is amazing. I tried to do split squat but my legs were fried, so I am taking them out and adding some vanity sets for chest (maybe they will help?). This was tough, but less stressful mentally than the high volume day. I am doing this for at least 6 weeks, so hopefully that will translate to at least a 365 squat and 225 bench at the end. I might of gotten higher on the squat but I did 315,325,335,340 before hitting 345.

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Sunday 2/8
Squat 300 5,3
Bench 185 5x3
RDL 210 3x8
DB Bench Press 55 2x8

Tuesday 2/10
Squat 275 3x3, 185 4x2 (Speed, off box)
OH Press 122.5 5,5,3
45o Hyperextension (with a bit of a GHR at the end) 35 3x8

I need to lower the weight on Monday. I also really like squatting off a box.

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Thursday 2/12
Box Squat 350
Bench 207.5
BSS 20 2x8
DB Bench 45 2x12

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I just realized, 3 45s, 2 10s and a 2.5 on each side means... 360, not 350!

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Sunday 2/15
Box Squat 185 10x2 speed
Bench 187.5 3,3,3,2,2 (Less rest at then end)
RDL 205 3x8 (Tried doing these with as much explosion as possible)

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Tuesday 2/17
Squat 275 3x3
DB Press 55 3x5
Hyperextention 45 3x8

Bodyweight is down a bit, lost some fat. Weighed in at 193 in the middle of the day.

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Thursday 2/19
B. Squat 365 fail, highest hit was 335
Bench 215
DB Bench 20 2x12
BSS 35 2x5

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Sunday 2/22
B Squat 185 10x2
Bench 135 9x3 (Varying grip each set)
Superset:
RDL 205 3x8
DB Bench 55 3x12

Really felt my grip worked during the superset. Kept rest times low all day.

Tuesday 2/24
Squat 275 3x3
DB Press 55 5,3; 50 5
Hyperextension 50 pound DB 3x8

Squats felt better using a slightly wider stance, and squatting as if there was a box. I know rip isn't a fan, but I think that the box squat helps form. I had been unsure of my depth and knee travel but the box makes it easier to tell.

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Thursday 2/26
Deadlift 365
Bench 217.5
DB Bench 45 2x20
BSS 35 3x8

I tried 375 and couldn't get it off the ground. The spot helped me through the sticking point on the bench.

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Sunday 3/1
Squat 205 10x2
Bench 134 12x3
RDL 225 3x8
DB Bench 70s 3x5

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Tuesday 3/3
Squat 275 3x3
DB Press 55 3x5
Hyperextension 55 3x8

Thursday 3/5
Deadlift 375
Bench 205, missed 215
DB Bench 50s 20,10

Current PRs:
Squat 360 lbs
Deadlift: 375
Bench: 217.5
Total: 952.5

Hitting 1000 soon I hope. It will probably look like, 400 DL, 375 Squat 225 Bench.

3 months ago, my total would have been about 700. That is an additional 250 pounds in 3 months. For anyone hesitating, just do it.

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Sunday 3/8
Box Squat 205 12x2
Bench 140 12x3
RDL 225 3x8
DB Bench 71.25 (each hand) 3x5

5 rep PR in DB Bench, moved up 5 pounds in Dynamic Bench.

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Tuesday 3/10
Squat 275 3x3
DB Press 55,5,3
Hyperextension 60 3x8
Pullups 2x5

I've had sort of a recurring shoulder injury in my left shoulder for about a year now. I was told it was a rotator cuff tear. I think that it is what is causing my OH Press to stall.

Now that the weather is improving I'm going to move to a 4 day, WS4SB split, so that I don't work my legs 3 times a week, and I am fresher to be outside doing stuff. That'll probably be in about a month or so.

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Thursday 3/12
DL 385
Bench 225?
DB Bench 45 2x20

PR on DL. Went up easy, I thought I might have been able to hit higher, but left it in the tank for next time I DL. Bench PR, my spot said he helped a bit. I crushed 215 on my own though.

Now 3 weeks of squatting and DB Bench as my ME movements.

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Tuesday 3/17
Squat 275 3x3
DB OH Press 45 3x12
Hyperextension 65 3x8

Hardest part was the hypers...

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Thursday 3/19
Squat missed 315
DB Bench 90s 1x2
Some BB Bench at 135 for reps
Some shrugs and cable pull throughs

Not a good day. Hadn't eaten much. It will be better next week.

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Update:
I hit 325 pretty easy in the squat. And have gotten up to 95s for a 1rm for DB bench. My weight is down below 190, which is good because I'm running around alot more now.

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Well, I hurt my back during april and then never got back going to the gym again. I am back though. Restarting SS until I get my strength levels up again. I did a quick workout this morning to see where I was at: did 205 for 5 reps in squat, 145 for 5 in bench and 10 pullups, none of which were too bad. So that's where I am starting tomorrow. I forgot how good it feels!

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Last thursday:
Squat 205 3x5
Bench 145 3x5

Today:
Squat 215 3x5
OHP 85 3x5

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Wednesday 7/1
Squat 225 3x5
Bench 155 3x5

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Monday 7/6
Squat 230 3x5
OHP 95 3x5

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Wed 7/8
Squat 235
Bench 160

I had to bench first because someone was doing wrist curls in the squat rack. He was supersetting behind the back barbell wrist curls, hammer curls, calf raises and bench press...

[Tor]

That guy is going to get HUGE. Supersetting the behind the back wrist curls with some SERIOUS calf work. In the squat rack.

[Sami]

Legend.

Are you not doing deads and OHP or have I missed something?

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The gym I'm at for the next month has a sign that says not to move olympic bars for deadlifts, so I assume that goes for power cleans also. I'll be able to get back to DLs in August.

Presses are in there, in fact I'm heading to the gym again now...

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Friday 7/10
Squat 240
OHP 100

To be honest, I normally substitute RDLs for power cleans anyway...

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Tuesday 7/14
Squat 245
Bench 160
Forgot what my bench was at so I ended up redoing 160. Oh well, it was noticably easier this time.

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Friday 7/17
Squat 250
OHP 105

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Monday 7/20
Squat 255
Bench missed 165

Going on 5 hours of sleep and a granola bar...

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5 hours of sleep again...

Wed 7/22
Squat 260

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Monday 7/27
Squat 265

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Wednesday 7/29
Squat 270

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Tuesday 3/9/10
Squat 255