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Thread: Big Dan's Journal

  1. #21
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    23-Aug-2017

    5x5 StrongLift - Workout B

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u) <-- when your previous working sets are now your warm-up sets!

    250lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    75lbs - 1x5 (w/u)

    115lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)

    255lbs - 1x5

    Chin Ups
    BW - 1x4, 2x5 (all to failure)

    I've worked my way back up to squatting my bodyweight. On Friday, it will be the first time in probably more than 10yrs that I put more than my bodyweight on my shoulders. Looking forward to it.

    OH Press is definitely nearing failure. Not sure what the issue is, but I'm horrible at pressing (as shown on my bench days). Just going to keep working it.

    DL felt good. I've really got the hook grip down and feel like I can start bumping the weight a little bit.

    Decided to toss the BB Curls and throw in chinups to help build up the back a little. It's also something I want to get better at. I'm eventually going to change these to pull-ups when I get a little stronger.

  2. #22
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    25-Aug-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)

    255lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    175lbs - 1x3 (w/u)

    205lbs - 5x5

    BOR
    95lbs - 1x5 (w/u)
    125lbs - 5x5

    Dips
    BW - 3x10

    Hit everything I wanted to hit. Squats felt good with the exception of some tightness in my right hip/groin (kind of going from my hip to the inner leg where your leg inserts into the pelvis). I also felt a twinge in my left hammy on the 3rd set, but it worked out. I'm really looking forward to getting to three plates (only 12 workouts - or 4wks - away!).

    Bench was good. Been watching a lot of videos on bench since my strength sucks and I really concentrated on the arch today. Also concentrated on putting the bar back to the same position relative to the ceiling on every rep. Seemed to get my mind off the weight. I think I'll be ready for 5x5 225lbs when it rolls around.

    Rows were really dialed in. Double overhand grip (no hook) and 10 shrugs after ever set (I shrug after DLs too). Trying to get extra trap work.

    Traded skullcrushers for dips and hit 3x10 for BW. Next week we'll start adding weight.

    Had a headache the entire workout - not sure what that was. Might be related to waking up in the middle of the night with a cold sweat. A couple days off should help.

  3. #23
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    28-Aug-2017

    5x5 StrongLift - Workout B

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)

    260lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    75lbs - 1x5 (w/u)

    115lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)

    265lbs - 1x5

    Chin Ups
    BW - 2x6, 1x5 (all to failure)

    Squats felt good. Been wearing thin/light knee sleeves. I'm not sure if it's a mental thing or what but, after three surgeries on each knee, I feel like it gives me just that little extra support and warmth I need. That being said, these things suck and keep rolling up on themselves. Might be time to go with "real" powerlifting sleeves made out of neoprene. Not sure if I want to wear them before I at least put three plates on the bar. I figured I'd be over what people think of me as I neared in on 40 years old...

    OH Press felt strong today. I know I said I was honing in on failure the last time but I think it's a mental game for me. Having never done them before, it's a little intimidating to hold that much weight over my head. I think I'll get to 135 and beyond before failure sets in.

    DL felt good. I've really got the hook grip down and feel like I can start bumping the weight a little bit. Might go up 20lbs on Friday. Felt strong today.

    Chinups grew in reps. That's growth.

  4. #24
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    30-Aug-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)

    265lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    175lbs - 1x3 (w/u)

    215lbs - 5x5

    BOR
    95lbs - 1x5 (w/u)
    135lbs - 5x5

    Dips
    5lbs - 3x5

    Squats are feeling heavy - I also feel like my form is failing a bit. But, I'm going to keep pushing. I'm hoping to get up to 315lbs and then take a deload week.

    Bench felt good actually. I'm very anxious to get to 225lbs, but I need to hold firm. I'll hit it next Friday with 5lbs increments next week.

    Row bumped up a bit as well. Felt strong (and my back is smoked). Definitely feeling a little lack of "squeeze" at the top which is indicative of the weight getting to my fail point.

    Dips were great. Good form.

    Overall, I feel like I'm getting close to a deload week. I'm on Week 8 right now. The goal is to get through Week 12 and then deload roughly 10-25% for each lift for a week or two. Not sure which one. Definitely excited about the gains I'm seeing. I'm moving into PR territory for squat and bench - at least for reps. I know I've put up 225lbs on bench and 315lbs on squat, but no idea for how many reps.

  5. #25
    Member Big Dan's Avatar
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    01-Sep-2017

    I've been thinking a lot about goals lately - what do I want to do with this new found strength training and what I want the future to be. I'm also realizing that, at 38, the fact that I'm turning 40 pretty soon is bearing pretty strong on me. Bottom line is that I'm developing some strength goals at this point. These goals will be built off BW.

    So, by my 40th birthday (roughly 15mo), I want to be doing the following:

    OH Press: 1x BW
    Bench Press: 1.5x BW
    Squat: 2x BW
    Deadlift: 2.5x BW

    Right now, I'm tipping the scales at an even 250lbs, so that puts my goals at:

    OH Press: 250lbs
    Bench Press: 375lbs
    Squat: 500lbs
    Deadlift: 625lbs

    Lofty numbers indeed. I have every intention of hitting them and understand that it's a high undertaking given where I'm at with 1RM (most of these are calculated):

    OH Press: 140lbs (-110lbs)
    Bench Press: 245lbs (-135lbs)
    Squat: 305lbs (-195lbs)
    Deadlift: 305lbs (-320lbs)

    There's a definite realization that a lot of growth is required to meet these goals and, while I'll be disappointed, this is one of those "aim for the moon and hit the stars" situations.

    Time to start eating and pushing the iron!

  6. #26
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    02-Sep-2017

    5x5 StrongLift - Workout B

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    245lbs - 1x1 (w/u)

    270lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    85lbs - 1x5 (w/u)

    125lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)
    245lbs - 1x5 (w/u)

    285lbs - 1x5

    Chin Ups
    BW - 3x6 (all to failure)

    I usually lift at 5am before work. I had to move this workout to midday Saturday this week and cannot believe how much stronger I felt on squats when I did this (the hot girl in yoga pants in the squat rack next to me might have been some additional motivation).
    They honestly felt great though! I'm feeling like 300 is easily within reach at this point.

    OH Press felt strong as well. My right shoulder is giving me a little trouble but seems to be more problematic on Bench than OH Press. 135 is definitely in my sights.

    DL felt great! I knew I had to grow there a lot if I wanted to make big gains like I outlined previously. I think 305 is doable next sessions for sure. I also lifted the 285lbs w/o straps. I think that's a record for me.

  7. #27
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    02-Sep-2017

    Been doing a lot of thinking about these goals over the last 24hrs.

    First, let's take a look at this from a purely mathematical sense.

    My workout program is an A/B program where Week 1 I do Workout A Mon and Fri and Workout B on Wed. Week 2 is Workout B on Mon and Fri and Workout A on Wed.

    That basically means I go through a cycle every 14 days.

    My workout increases are as follows:

    Squats: +5lbs per workout
    Bench: +5lbs per workout
    OH Press: +5lbs per workout
    DL: +10lbs per workout

    That means, per cycle, my Squat increases by 30lbs (5lbs x 6 workouts), my Bench and OH Press increase 15lbs (5lbs x 3 workouts) and my DL increases 30lbs (10lbs x 3 workouts).

    Currently, I'm at the following calculated 1RM based on 5x5 sets (after my workout on 02-Sep):

    Squat: 310lbs
    Bench: 245lbs
    OH Press: 145lbs
    DL: 330lbs

    Assuming no deload and continual growth based on the above increases and 1RMs, I'd be at the following by mid-March 2019:

    Squat: 1,510lbs
    Bench: 845lbs
    OH Press: 745lbs
    DL: 1530lbs

    Obviously, those numbers are unrealistic. If they were, I'd be competing at a professional powerlifting level. So, let's cut that growth rate to 25% of what I calculated. That puts me at the following:

    Squat: 610lbs
    Bench: 395lbs
    OH Press: 295lbs
    DL: 630lbs

    Those numbers are pretty close to what I was looking for, but it makes me realize just how much growth I'll need. I'm seeing lots of gains right now, but that is going to slow at a certain point. And, using a BW multiplier, my current weight is definitely working against me.

    With ALL of that (over)analysis in mind, I've decided to go with a two-tier goal system that's much more reasonable and will still make me a Strong SOB by 40. Here we go:

    Goal 1 - 1, 2, 3, 4
    • OH Press: 135lbs (1 plate) x 5 reps Achieved 30-Oct-2017
    • Bench Press: 225lbs (2 plates) x 5 reps Achieved 09-Sep-2017
    • Squat: 315lbs (3 plates) x 5 reps
    • DL: 405lbs (4 plates) x 5 reps

    I'm pretty close on all of these with DL being my biggest differential.

    Goal 2 - 2, 3, 4, 5
    • OH Press: 225lbs (2 plates) x 1 rep
    • Bench Press: 315lbs (3 plates) x 1 rep
    • Squat: 405lbs (4 plates) x 1 rep
    • DL: 495lbs (5 plates) x 1 rep

    I think that's a more reasonable approach. As much as I'd love to squat 500lbs, I think it's going to take much more work than 15mon to get there. I'm all about setting tough goals and working towards them, but it's not worth setting goals that are unrealistic.

    Time to move forward!

  8. #28
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    04-Sep-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    255lbs - 1x1 (w/u)

    275lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)

    220lbs - 5x5

    BOR
    95lbs - 1x5 (w/u)
    140lbs - 5x5

    Dips
    5lbs - 3x10

    Squats felt a little heavy today. I think the bar I was using had a bit of a bend in it and I just couldn't get it to sit right on my shoulders. That being said, I powered through. Putting 275lbs on the bar for reps is a bit step up though. I'm really impressed with how strong I'm getting.

    Bench was quarky. Felt a little heavy but, at the same time, I've been working on my arch and that seemed to really help. Big milestone on Friday - 5x5 with 225lbs. Pretty sure that's a PR for me.

    Rows felt great. Seem to have dialed those in.

    Overall felt good - getting strong!

  9. #29
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    06-Sep-2017

    5x5 StrongLift - Workout B

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    255lbs - 1x1 (w/u)

    280lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    85lbs - 1x3 (w/u)

    130lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)
    255lbs - 1x5 (w/u)

    305lbs - 1x5

    Chin Ups
    BW - 1x7, 2x6 (all to failure)

    Got in today and the MF'ing bar felt heavy during warm-ups. I started working through the warm-ups and, at about 185lbs I decided to stop feeling sorry for myself. I got the pity party out of the way and went to work. It wasn't pretty and it wasn't fun but I got stronger today.

    OH Press was weird. I'm finding sticking problems about mid-way up the lift. That being said, I should be able to knock out 135lbs next Monday.

    With Squats and OH Press out of the way, I was able to get down to what I came to the gym for - re-entering the 300lbs world of DLs.
    Warm-ups felt good. I was able to use a regular OH grip through the 225lbs set. Used a hook grip for 255lbs and an alternating grip for 305lbs. The 305lbs took effort but there wasn't that much struggle. 315lbs is definitely conquerable next session!

    Chin-ups felt strong today as well.

  10. #30
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    09-Sep-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    255lbs - 1x1 (w/u)

    285lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    205lbs - 1x2 (w/u)

    225lbs - 5x5 <-- Goal #1 Achieved!

    BOR
    115lbs - 1x5 (w/u)
    145lbs - 5x5

    Dips
    BW+12.5lbs - 3x5

    Felt pretty good with squats. My speed on the way up is a little slow, but I'm still keeping good form and moving the weight.

    Hit Goal #1 on the Bench with 225lbs at 5 for 5! That's the good news. The bad news is that I worked through some shoulder pain during the workout and now it's really bugging me. Gonna nurse it for a day or two and see what's up.

    Rows felt really good. I'm really feeling these in my back and love it!

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