ExRx.net

Saturday 20th June:

1500:
Squats:
2x3x20kg
1x5x30kg
1x3x50kg
1x2x65kg
3x5x85kg

Bench Press:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x60kg
3x5x68kg

Had a mate train with me for the first time in the garage. He has terrible form and needs to the learn to squat so it took an hour just to get through these two exercise, he's at about 90 degrees so needs some flexibility work to get bellow parallel. Anyway had to get ready to go out to dinner so missed deadlifts!

Monday 22nd June:

1000:
Squats:
2x3x25kg
1x5x35kg
1x3x50kg
1x2x70kg
3x5x88kg

Press:
2x5x15kg
1x5x25kg
1x3x30kg
1x2x40kg
3x5x48kg

Power Cleans:
2x5x15kg
1x5x25kg
1x3x30kg
1x2x40kg
3x5x48kg

Deadlifts:
1x5x85kg

On my own again today! Squats felt REALLY good, feeling like I am on track to hit 100kg on time!

Press feels like I'm topping out, needed a little "Push Press" cheat to get the very last rep so I may stick to 48kg for now, though I'd like to hit 50kg ASAP, a little mental goal of mine!

Power cleans still feel too light so I will continue on with the progression!

Chucked in the top set of Deads as I was warm from Power Cleans, felt cheated that I missed them on Saturday, gotta do your Deadlifts kiddies! lol

Birng on 90kg for Squats and Deads on Thursday, woohoo!!! I mean it's basically 200lbs right? I mean technically it's 198lbs, but it's as close as I can get with my plates to 200lbs so I'm stoked, a mini mental goal will be achieved when I finish that workout!

Hurt my left knee and strained my right hamstring playing volleyball last Wenesday, took a week off lifting to let them heal a bit and cause it's just been too damn cold!

Played Basketball tonight and the knee and hamstring were fine so will more than likely skip volleyball tomorrow to keep fit for lifitng Thursday!

John

Monday 6th July:

1100
Squats
2x5x25kg
1x5x35kg
1x3x50kg
1x2x70kg
3x5x90kg

Bench Press
2x5x25kg
1x5x35kg
1x5x45kg (oops, got carried away lol!)
1x2x60kg
3x5x70kg

Deadlifts
2x5x40kg
1x3x50kg
1x2x75kg
1x5x90kg

After 2 weeks off to let various bits and pieces heal it felt GREAT to back into it! Basically just ran out of time last Thursday and Saturday due to family and work commitents but have my shifts planned a bit better the next 4 to 6 weeks to keep into it!!! Will only miss this Saturday due to a trip away!

Monday 13th July 2009:

1930
Squats:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x60kg
3x5x80kg

Bench Press:
2x5x25kg
1x5x35kg
1x3x50kg
1x2x60kg
3x5x73kg

Deadlift:
2x5x40kg
1x3x50kg
1x2x80kg
1x5x95kg

After hitting 90kg on the Squat and Deadlift last week I then had the rest of the week off due to unforseen circumstances. So this week I have lightened the Squats back to 80kg for work sets so I don't sabotage my motivation! I kept the Bench Press and Deadlift progressing as usual because I recover from them much better! My recovery will be down a little due to being on Night Shift as well as having sports to play!

Looking forward to Thursday now, will head back up to 93kg on Squats as I have more time to recover!

So it's been 2.5 years since I last posted in here, seems almost a lifetime ago! The day after my last post my wife had a miscarriage and I stopped lifting as I threw myself into restoring an old car as part of my grieving process which took over my Garage! A couple of weeks ago I finally cleaned up my garage and got my equipment back out and started lifting again!

The last 18 months I have been on a fairly amazing journey! I'm now a father, my first child, a little girl named Iris, was born on the 4th of August 2010, as she started moving around in March/April 2011 I realised how unfit and overweight I was! I was about to turn 30 and at 6 feet tall I'd let myself balloon up to 123kg! So I started taking notice of what I ate, within 4 weeks I was 115kg, then in June I started a couch to 5k program and the weight continued to fall off and I've gone from not being able to run for 1 min to this week I've made it to 8k in 47 minutes! I'm now 97kg and I've just picked up the Iron again! I'm doing the same Starting Strength system as I was previously, though this time I've added in Chin Ups on bench/deadlift days and Pull Ups on press/power clean days and running on "off days", I'm aiming to compete in a 10k fun run in October! I can chase my little girl around for hours now and we both love it, which is good 'cause number 2 is due on the 12th of April! So I've decided to Journal this current regime here, to sort of make it more real and so I can look at this for motivation to say "You CAN squat 90kg, you've done it before, and you can do it again!"

Anyway, sorry for the novel length post, I hope to share with you all my daily training accomplishments!

John W

Wednesday 29th February 2012:

1100
Cycling 12:35 minutes, 3.89k
Run/Walk 47:05 minutes, 8.05k, Avg Pace 10.3k/hr
Cycling 16:53 minutes, 5.39

Wanted to do a grass run as concrete might hurt my left knee, which I aggravated by bumping it into a cupboard, so I rode my bike to a local Cricket Pitch. This certainly was a good warm up! First two intervals of 15 minutes jogging/running were slower than usual, but the 3rd interval I managed to increase my pace to make up for it and made it to the 8k mark! Very happy with the finish!

Thursday 1st March 2012:

2045
Squats:
2x5x20kg
1x5x25kg
1x3x35kg
1x2x50kg
3x5x65kg

Overhead Press
2x5x10kg
1x5x15kg
1x3x15kg
1x2x20kg
3x5x27.5kg

Power Clean
2x5x10kg
1x5x15kg
1x3x15kg
1x2x20kg
3x5x27.5kg

Pull Ups
3 sets of 5 as follows:
4 unassisted + 1 assisted
3 unassisted + 2 assisted
2 unassisted + 3 assisted

Felt good, feeling like I'm not getting quite low enough into the squats at this point, especially in the warm up sets! Feeling like I get a lot lower as the weight increases but also feel like I need to get another 1/2 inch or so lower, I've videod 3 sets to have a look at, but haven't checked them yet! Happy with my form in the othwr exercises!

Was supposed to go for a run but took a rest day thanks to sleep deprivation!

Saturday 3rd March 2012:

Running 17 minutes x3 + Walking 1 minute x2
53:06 minutes, 9.11k, Avg Pace 5:50min/k, Avg Speed 10.29k/hr

First time I've broken the 9k barrier, almost didn't go as I niggled my right achiles as I took off from home but persevered and it ironed itself out! Interesteing that I'm able to maintain a similar pace as I add time to my runs, thought i would have seen some drop iff by now but staying steady so far!

Sunday 4th March 2012:

1015
Squats:
2x5x20kg
1x5x25kg
1x3x40kg
1x2x50kg
3x5x67.5kg

Bench Press:
2x5x20kg
1x5x25kg
1x3x40kg
1x2x50kg
3x5x57.5kg

Deadlifts:
2x5x25
1x3x40kg
1x2x55kg
1x5x67.5kg
1x1x105.5kg (all the weight I've got!)

Chin Ups:
3 sets of 5 as follows:
5 Unassisted
3 Unassisted + 2 Assisted
3 Unassisted + 1 Assisted + 1 Assisted but not quite completed

Felt good after the Deadlifts, 67.5kg felt "light" today so I decided to have a go at everything i've got and busted out one rep of 105.5kg, could've done one or two more but didn't want to go crazy too soon! I've been recovering well from what I've been doing and want to keep it that way as work is pretty stressful at the moment and my wife is heavily pregnant so someone needs to be able to bend down to pick up after the current toddler running around! lol Overall feeling great and progressing on track!

Monday 5th March 2012:

Running 17 minutes x3 + Walking 1 minute x2
53:04 minutes, 9.14k, Avg Speed 10.3k/hr Avg Pace 5:48 mins/k

Day off tomorrow as I have to do an interstate transport for a patient!

Wednesday 7th March 2012:

1300
Session 8
Squats:
2x5x20kg
1x5x25kg
1x3x40kg
1x2x55kg
3x5x70kg

Overhead Press
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
3x5x30kg

Power Clean
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
3x5x30kg

Pull Ups
3 sets of 5 as follows:
3 unassisted + 2 assisted
3 unassisted + 2 assisted
2 unassisted + 3 assisted

Forgot to mention prior to now that I didn't start journaling at session 1 this time around so I added the session number in! My starting work set weights this time around were Squats 50kg, Bench 50kg, Deadlift 50kg, Overhead Press 20kg, Power Clean 20kg! Last time I did this I started Overhead Press and Power Cleans at 30kg (which I reached today as you can see above). Having lost 25kg I think part of it was muscle bulk, as this time round all the weights have felt "right" not "light", so to speak, where as last time the OP and PC felt right but the squat, bench and DL felt light to start with! Anyway, progressing as the program suggests and hoping the addition of the Chins/Pulls will add a little extra to the overall strength gains!

Friday 9th March 2012:

1330
Squats:
2x5x20kg
1x5x25kg
1x3x40kg
1x2x55kg
3x5x72.5kg

Bench Press:
2x5x20kg
1x5x30kg
1x3x40kg
1x2x50kg
3x5x60kg

Deadlifts:
2x5x25kg
1x3x40kg
1x2x60kg
1x5x72.5kg

Chin Ups:
3 sets of 5 as follows:
2 x 5 Unassisted
4 Unassisted + 1 Assisted

Had the house to myself today so cranked the stereo which makes such a difference to energy levels! Just for the record Go by Pearl Jam is an excellent song to squat to! Killed it on the chin ups today, took slightly longer rest between sets, had been resting 90 secs to 2 minutes, took 3mins+ today and it did wonders! Also didn't run yesterday as it was raining, I normally love running in the rain but last night it was just too heavy! Thinkings about cutting down to only 2 runs per week soon!

Sunday 11th March 2012:

0745
Session 10
Squats:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x60kg
3x5x75kg

Overhead Press
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
3x5x32.5kg

Power Clean
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
3x5x32.5kg

Pull Ups
3 sets of 5 as follows:
5 unassisted x 2
3 unassisted + 2 assisted

Early-ish morning workout today, my little girl stayed at her Gran's so up for my work out before we go pick her up! Limited rest between sets to 1 minute instead of 2 to 3.5 minutes to save time on the OP and PC without any issues, kept decent rest for squats and pull ups, but was able to cut 15 mintues out of my workout, only a once off thouugh, I'm sure I'll pay for it eventually!

Friday 16th March 2012:

1400
Squats:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x60kg
3x5x77.5kg

Bench Press:
2x5x20kg
1x5x30kg
1x3x40kg
1x2x55kg
2x5x62.5kg
1x10x62.6kg

Deadlifts:
2x5x30kg
1x3x45kg
1x2x65kg
1x5x77.5kg

Chin Ups:
3 sets of 5 as follows:
2 x 5 Unassisted
4 Unassisted + 1 Assisted

Had a few days off after tweaking my knee playing basketball Tuesday night, hit a game winner though so it was totally worth it! lol Knee felt 'off' during warm up sets but ran smoothly through the work sets, niggled again slightly during the warm up sets for deads too but again fine in the work set! Was feeling so good under the bar with bench press decided to go a little crazy on the 3rd set, I think I've been holding back on bench after how easily I knocked out that set of 10, could have probably done 12 or more but I don't have a spotter ATM! I'll probably continue on as the program calculator suggests so as not to get too much in the way of DOMS with needing to work and look after a new born in the near future!!!