Alright so its about time I posted a Log on here to make sure I keep motivated and stay on track. Been working out serious for about 2 years, and right now trying to just get more respectable strength #s and put on some more size this winter. Last winter got up to over 195lbs after starting a year and a half before at 165. Did the V-Diet last spring and dropped down to 165 again(also lost a lot of strength ive been trying to get back) and this winter I want to try and get up to around 200 and see where to go from there.


Lifts are what I really want to bring up, I know I have a lot more potential. On almost all these #'s I have dropped weight simply to make sure my form is perfect before I start going heavier. I squatted 285x6 but was a little sloppy, just over parallel and my overheads were not as deep as they should have been.


Here are my current #'s
Weight and height: 180lbs @ 5 11
Squats: 280x1 full ROM
Deadlift: 330x1
Bench: 220x1 = biggest issue
Overhead Press: 143x1

like I said my bench sucks right now, I just started Bill Starrs 5x5 last week and so far so good. Ill post up the workout tomorrow with some more info, right now I'm passing out

Official weight this morning was 182, here is my workout for tomorrow.

Squat 5 x 114, 143, 172, 172

overhead press 5 x 74, 88, 100, 120

Deadlift 5 x 170, 204, 238, 272

2 sets ab roller

the program starts you a few weeks back so I wont hit my starting maxes till week 4, and i round all the #s to the closed weight possible

I keep it 90-95% clean weekdays then on the weekends when im out its hard to keep it up when i know im trying to gain weight anyways. I learned from bulking last year, so im trying to change a few things, definitely eat cleaner but also I am trying to throw in some cardio, maybe a few 20 min sprint sessions or something but its hard when you squat 3x a week. Any other ideas that wouldn't wreck my legs anymore would be appreciated

Todays workout

Squats - 5x115, 145, 175, 205,
3x240
8x175

Bench - 5x95, 115, 140, 165
3x190
8x140

Rows - 5x80, 100, 120, 140
3x160
8x120

Dips - 8xbody, 8x25, 10x40
BB Curls - 8x55, 8x65, 8x75
Tri extensions - 8x75, 8x85, 7x100

Don't want to rush or cut corners but can wait till week 4 so I can start pushing myself

Todays workout without listing the ramped #s

Squat 1x5 240
Bench 1x5 190
Rows 1x5 160

Accessory work

2 sets hypers - 35x12, 45x12
4 sets sit-ups

My actual maxes will come next monday, with the 240 on squats today I got it but struggled a bit on my last rep. Next week I will be fine, I just hope I dont stall out right away on week 5 with squats I would be pissed. I seem to be having a hard time with it since like ive said a few times I never squated nearly this deep.
Bench is finally starting to get harder but I could have done a few more reps, and Rows were too easy, most likely due to the fact that before this workout I have never done a heavy row in my life.

Todays #s

Squat - 120, 150, 180, 180

Shoulder Press - 75, 90, 110, 125

DL - 180, 215, 250, 285

Situps - 3 sets

Squats were harder than the last few weeks on wed, still beat up from monday, cant wait for friday

Ive never had a program where I couldn't wait to get to the gym to beat my #s again, 5x5 rocks. This week went well, cant wait for monday to start making new PR's. Im already feeling stronger and I have really got my form down the last few weeks, especially Squats and Bench. Elano 225 isn't bad compared to how I couldn't even put up 135 a few years back but its still way under what I think I am capable of, this seems to be the program that can get me there.

Todays final set #s
Squat - 245
Bench - 195
Row - 165

Dips - 45x8
BB Curls - 80x6
Tri Extensions - 100x8

Cant wait to get my bench up, squats are hard as shit but im glad im finally going down past parallel, my buddy and I are one of a very few who squat at our gym, and we are the only ones who do more that quarter squats

Yeah man the spreadsheet is awesome, any program ive done in the last year I will make one if there isnt already one out there. Its cool to see where your progress should be at a certain week if you stay on track

So yesterday was the start of week 4

Squats - 245x5
Hard as shit, got all 5 but didnt have anything left for another rep, but I think its because I have been going lower since week 1 as I get more used to going below parallel

Bench - 195x5, could have got another rep or 2

Rows- 165x5, finally becoming a challenge

I shouldnt have a problem with DL or Military on Wed, ill post after

yeah im ramping just like the spreadsheet says to do at 12.5% jumps

Weight this morning was 184, movin on up

11/4

Squat - 185- easy

Military - 130 - getting hard, not sure about what to do next week since it was actually 127 rounded up, and next week I am supposed to do 130, then 133 the next week so the jump to 135 will be too quick, dont have 1 lb weights so any opinions are welcome, I was just going to do 130 for 6 or 7 reps next week.

DL - 295 - my starting # was 293.3x5 so I rounded up and with good form I did 6 reps, could have gotten a few more actually so this is already moving up quickly which I expected to be my best gains

Threw some chin ups in there too, 3x 8,8,6 body weight, depending on how this affects my rows friday will decide if I keep them in or not, its really the only lift I wanted to add and in the program it is mentioned this is an acceptable addition. Might drop them later on when the workouts get more taxing

Todays #s end of week 4

Squat - 120, 155, 185, 215x5 - 250x3, 185x8
Bench - 100, 120, 150, 170x5 - 200x4, 150x8
Rows - 80, 100, 125, 145x5 - 170x3, 125x8

Dips - (3x8) Body, 30, 55
BB Curls - 55x8, 65x8, 80x6
Pulldowns - 70x8, 85x8, 100x8

On squat I felt like I was maxed out, Ive been wearing a belt for my last two sets but I think its making it very hard to catch my breath, I feel exhausted on my second rep already, any advice would be awesome. I also could have done 1-2 more reps on bench after already doing 1 extra, but should I just keep it to three? Curious if it would somehow interrupt the progression

^After looking through some old T-Nation posts, I figured out that I am wearing my belt way to tight, and it was definitely hurting my squat

Week 5

Weight this morning was 186, up from 182 4 weeks ago so not bad

Monday

Squats - 250x5
Bench - 200x5
Rows - 170x5

Had to grind out the last 2 reps on squats, this workout is finally getting hard. Bench was the same on teh last rep.

Wednesday

Squats - 125, 160, 190, 190
Military - 85, 100, 115, 135x2
Deadlift - 185, 225, 260, 300

Last week my overhead press was supposed to be 127.5, so I did 130x5. This week I was supposed to do 130x5, so to still move up I was going to shoot for 4 reps at 135 but no luck, shoulders didnt feel all there today

Only other issue is that I cant grip my top set of DL's, my gym is great EXCEPT they dont have chalk so I use straps only on the last one. Has anyone ever used liquid chalk? thinking about giving it a try...