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  1. #1
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    Black_Spit's training Journal

    I'm 30 years old and I've been lifting for almost 15 years. I started lifting for football at 15 years old. Pretty basic stuff back then. Bench, Incline, Power Cleans and Deadlifts every few weeks, but with a trap bar. I took lifting very seriously up until 06-07, diet too. But the demands of being a father, husband and work started taking it's toll on my diet and training as well, and I've put on over 50 pounds. Right now I'm about 275, and I'm usually pretty happy and look pretty good between 200-225.

    After hit or miss training over the last couple of years, I started Starting Strength 14 weeks ago, and more recently started getting my diet under control. After a relative deload this week and failing to hit a lift this week, I'm moving on to a new program.

    I thought I was going to do Texas Method after reading all of Rip's books. But, I also bought Wendler's 5/3/1, and I've decided to go with that instead because I wanted a little more variety, not just from the same 5 lifts day after day, but also the option of a 4th lifting day. I haven't finished to book yet, but I will try to read that this weekend.

    My current lifts after 14 weeks are:
    Bench: 255x5 for 3 sets
    Squat: 350x5 for 3 sets
    Deadlift: 350x5
    Strict Press: 175x5 for 3 sets
    Power Cleans: 165x3 for 5 sets (hadn't done these in a lot of years, so I started real light on these)

    Of course I'm also focusing on losing 50 pounds here, and that takes priority, but strength is also just as high of a priority. So we'll see how it goes.

    Here's a video of me deadlifting 405 a few years ago for giggles.

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  2. #2
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    My former 1rm's are
    Squat 425
    Dead 415
    Bench 315

    And I'm pretty close to that right now I think so I will just start with 90% of 405, 405 and 300 for my first wave. That's about as accurate as any 1rm calculator I'm sure. Plus if it turns out to be a little light, I can always bump it up more next wave. Press I have no clue, a 1rm calculator puts me at 202.5, but, that seems a bit high since I never did strict presses before 14 weeks ago, so I'll go with 90% of 185. This first 4 weeks is really a feel-out period of the program anyway, the way I see it.

    So my estimated maxes for my first wave will be-
    Squat- 365
    Dead- 365
    Bench- 270
    Press- 165
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  3. #3
    All I Need Is My Belt.. IAmBatman's Avatar
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    Good luck with the program. I gave it a quick try, hardly a fair one. From what I've read it seems to work well for deadlift and squat but it seems to offer limited success for the bench press. Especially for people who have a decent bench press to start with. I'm interested to see how it works out for you though.
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  4. #4
    bat country ArchDukeOfTops's Avatar
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    good luck man. I'm the same age as you, and I hear ya on the challenges of being a father and husband. . .not to mention getting older and having to adjust training around injuries and stuff.
    Training Journal:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=142931161
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  5. #5
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    Just got back from the gym. I train at 5:00 am. I've gotten used to it, but it's definitely not my first choice (if I had a choice, which I don't).

    After my first day of this program after 14 weeks of SS, I have a few impressions. First, it feels good to not have to go in the gym and train at maximal poundages every day, mentally that became very taxing. That was as much the reason I started this program as anything. With my carbs being low, training adding 5 pounds to my 5rm once or twice a week was becoming impossible. Second, I like the fact that it's more like a bodybuilding workout. 12 sets usually feels about right to me. It's nice to go in to the gym and get a decent pump after hitting my %'s on my main lift.

    OH Press- (5rm 175x5 - Estimated my 1rm a little low at 185 x 90% = 165)
    45x5
    105x5
    120x5
    140x5

    Seated Smith Military-
    3x10

    Side Raises-
    3x10

    Shrugs-
    3x10


    Originally Posted by IAmBatman View Post
    Good luck with the program.
    Originally Posted by ArchDukeOfTops View Post
    good luck man.
    Thanks. I think I'll like it.

    I did get the chance to read the book this weekend, too.

    Long day at work today, probably 12-13 hours. Tomorrow is Deadlift day. Ugh.
    Last edited by Black_Spit; 10-18-2010 at 04:37 AM. Reason: Week 1 Wave One Press Day
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  6. #6
    bat country ArchDukeOfTops's Avatar
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    I had to lift at 5am this morning. On days I work, its 6am at the latest. On off days I can chill, eat breakfast then lift.

    This morning I lifted in camo polyester pajama pants. Of course this was in my garage and no one could see me.
    Training Journal:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=142931161
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  7. #7
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    Wave 1 Week 1 Deadlift Day

    ^^^ Sometimes I try lift on Saturdays so I can get in a little later, and then it's more like 6:30.So at least one workout a week is usually after a few extra hours of sleep.

    This morning was tough. I was already tired and my back hurt from working 15 hours Monday ( A VERY rare thing for me to be sure). And I was running late so I forgot my coffee. So, 315 ended up feeling heavier than 315 should.

    Deadlift-
    135x5
    235x5 65%
    275x5 75%
    315x5 85%

    Hyperextensions-
    3x10

    DB Curls-
    2x10

    Ab Machine-
    2x10
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  8. #8
    bat country ArchDukeOfTops's Avatar
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    good job. Putting in the work when you really aren't feeling it is what separates the gym rats from the people who really train.
    Training Journal:
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  9. #9
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    Originally Posted by ArchDukeOfTops View Post
    good job. Putting in the work when you really aren't feeling it is what separates the gym rats from the people who really train.
    Thanks. Well, I was feeling a lot better today. Had some coffee. Not sore today, and I have a three day weekend starting this morning, so I'm kind of feeling refreshed already.

    Bench Press- 255x5 5rm 300 1rm x 90% = 270 5/3/1 max
    45x5
    135x5

    185x5
    205x5
    230x5

    Hammer Wide Chest-
    3x10

    Machine Flyes-
    3x10

    Triceps Pressdowns-
    3x10
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  10. #10
    bat country ArchDukeOfTops's Avatar
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    I'm interested to see how the 5/3/1 works for ya
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  11. #11
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    Wave 1 Week 1 Squat Day

    It's kind of weird going from squatting 3 days a week to only one, and my legs always feel so good with higher frequency squatting. So I might start doing light squats as an assistance exercise on Deadlift day from now on. Keeps the soreness down too, that soreness that lurks for 4-5 days when you only do legs once a week.

    Squat-
    135x5

    225x5
    275x5
    315x5

    Calves-
    3x10

    Leg ext-
    3x15

    Leg Curl-
    3x10

    Ab Machine-
    3x15
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