Barbells and Beer

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1

Gotta start somewhere.

Beginning Stats

Age: 36
Height: 5’9"
Weight: 207
BF per Navy Method: 31%
Experience: Novice
Equipment: Garage, Rack-Bench-Bar, Weights to 315#

Realistic Goals

  1. Squat 275x5x3
  2. Deadlift 315x5x3
  3. Bench 225x5x3
  4. Body fat sub 20%

I’ll be running the Novice Linear Progression, but will add LISS (walking), and/or HIIT as is necessary to get the body fat percentage to a healthier number.

2

Welcome, man!

Favorite beer?

3

Thanks, I’m looking forward to the challenge.

Doppel Weizen currently, but the best beer is a free one, preferably cold.

1 Like
4

Week 1

Weight: 204.1
Workout A:

  1. Squats 70x5x3
  2. Press 65x5x5
  3. Deadlift 155x5x3****Workout B:
  4. Squat 75x5x3
  5. Bench 140x5x3
  6. Deadlift 185x5x1****Workout A:
  7. Squat 80x5x3
  8. Press 70x5x3
  9. Deadlift 180x5x1****Notes:
  10. about 3lbs bodyweight loss
  11. 2 sessions of LISS
  12. Tweaked knee on very first squat with just bar…seems to be working itself out
5

Week 2
Weight 202.1
Workout B

  1. Squats 85x5x3
  2. Bench 145x5x3
  3. Deadlift 195x5x1****Workout A
  4. Squat 90x5x3
  5. Press 75x5x3
  6. Deadlift 215x5x3****Workout B
  7. Squat 95x5x3
  8. Bench 150x5x3
  9. Deadlift 200x5x3****Three LISS workouts this week

No problems on any lifts this week, but purposely went down to 200 pounds on deadlift to work on form. Will be adding barbell rows and pullups on Workout B. Add one day of HIIT, likely on a speed rope since that is all I have for equipment.

6

Squats 100x5x3
OHP 85x5x3
Deadlifts 205x5x1

7

Squats 105x5x3
Bench 150x5x3
Rows 55x5x3
Pullups 2/2/1

Notes: Felt “resistance” in the bench for first time. Embarrassed on pullups…guess that happens when you get soft and don’t do them for years.

8

Squat 110x5x3
OHP 90x5x3
Deadlift 210x5x3
No issues on any lifts, but can already tell that I’ll stall on the press first.

9

Back at it after a nasty virus put me on the sideline.
Squat: 115x5x3
Bench: 155x5x3
Rows: 65x5x3
Pullups (AMRAP) 2,2,1
Notes:

  1. Began “feeling” the weight in the squat. I know I should have started this lift at a higher weight, but am glad I didn’t because I wanted to focus on form and this movement is my least favorite/biggest weakness. Figure it’ll get heavy no matter what.
  2. Speed on bench began to slow on last few reps of last set. I am anticipating a decent challenge coming up in the next few weeks, probably around 170,175
  3. Rows were easy. New to this movement, so I need to watch a few videos and get comfortable with form before weight gets too heavy.
10

LISS: 45 Minutes

11

Hi mate - just created a profile after reading your log and realising we’re in very similar spaces.

Keep it going!

12

Squats 120x5x3
OHP 95x5x3
Deadlift 225x5x1
LISS: 30 Minutes
No problems with any lifts today.

13

Thanks-do you have a training log in the works?

14

Not on here as I’m not really DTFP but I do keep a note in my diary.

But for posterity (hope you don’t mind!) il put my details here and check in from time to time

Age: 39
5’9"
192lbs
BF ~ 25%
Garage gym - rack with safety and bench only

Squat: 154
Bench: 143
Dead: 198
Press: 89

numbers look weird as I stopped squatting and dreads as I thought I had an knee injury then stopped altogether as thought I had an elbow injury. Got back on it around 3 months ago after getting down and then reading some of the info here on 'injuries and realising that not training is usually the worst idea. My elbow is still knacked but doesn’t hurt when lifting.

Anyway, sorry for the long hijack! Lift on.

15

Gotcha. What’s your end goal?

16

Weight: 201.1
LISS: 30 Minutes

17

Squats 125x5x3
Bench 160x5x3
Rows 70x5x3
Pullups (AMRAP) 3,3,2

18

Don’t really have an end goal but I did see someone say they’d just like to look like they lift which kinda resonated.

Immediate goal is is to lose the tits and wine belly

19

LISS: 30 Minutes

20

Squats: 130x5x3
OHP: 100x5x3
Deadlift: 230x5x1

Notes: Overhead press feeling heavy; bar speed definitely slowing down on last few reps.