I’ve just finished a linear progression with 3x5 squatting 285lb, pressing 145, bench pressing 195 (with a cranky shoulder), and deadlifting 345. I’m starting the beginner template this week.
5/21 M.
squat w. a belt: 205x5, 225x5, 255x5x3
close-grip bench press: 155 x4, 175 x4, 185 x4x2
rack pull at mid-shin: 275 x7, 305 x7, 325 x7x2
5/23 W.
squat w. 2ct pause: 185 x4, 205 x4, 225 x4x2
press w. belt: 115 x5, 125 x5, 135 x5x4
row: 135 x8, 155 x8, 175 x8x3
5/25 Th.
chin-up: 45 (no particular rep. scheme) in 7min.
plank: 1min. x7 w. 30s. rest
easy jog for 30min.
5/26 F.
deadlift w. belt: 275 x5(6), 295 x5(7), 315 x5x3
bench press w. 1ct pause: 145 x5, 155 x5, 175 x5x4
squat w. 3ct down/up: 135 x8, 155 x8, 185 x8x2
5/29 T.
squat w. a belt: 210 x5, 230 x5, 260 x5x3
close-grip bench press: 160 x4, 180 x4, 190 x4x2
rack pull at mid-shin: 280 x7, 315 x7, 330 x7x2
5/31 Th.
squat w. 2ct pause: 190 x4, 210 x4, 230 x4x2
press w. belt: 120 x5, 130 x5, 140 x5x4
row: 140 x8, 160 x8, 180 x8x3
6/1 F.
chin-up: 50 (no particular rep. scheme) in 7min.
plank: 1min. x7 w. 30s. rest
easy jog for 30min.
6/2 S.
deadlift w. belt: 280 x5(6), 300 x5(7), 320 x5x3
bench press w. 1ct pause: 160 x5, 180 x5, 190 x5x4
squat w. 3ct down/up: 140 x8, 160 x8, 190 x8x2
Let’s try this again, being a few years older and less fit. Instead of pursuing the success I was having early on the beginner template I spun my wheels on “functional” fitness. My first and last post above here was 3 years and 8 days ago, what a waste of time. I’ll be working at the beginner plan to get try and get fitter again. Here’s my first week last week:
Mon.:
Squat x3 of 4 with 205, 215, and 225.
Dumbbell bench press x3 of 4 with 60, 65, and 75.
Deadlift x3 of 8 with 205, 225, and 255.
Tue.:
Row machine repeats x8
Wed.:
Press x3 of 4 with 95, 115, and 125
Squat x3 of 7 with 155, 185, and 205
Row x3 of 10 with 115, 135, and 155
Thu.:
Bike machine repeats x10
Fri.:
Deadlift x3 of 4 with 245, 265, and 275
Dumbbell bench press x3 of 8 with 65, 70, and 75
Squat x3 of 10 with 155, 185, and 195
I’ve been walking between 4 and 9 thousand steps a day too, according to a counter. And looking at how much I’m eating throughout the day with a calorie counter too. I’d like to lose 20 pounds or so this year while getting stronger if I can.
In a hotel room with work out of town this week. Eating a lot of fat-free cottage cheese, turkey lunchmeat with Mission-brand high-fiber tortillas, boiled eggs, and whey powder with instant oats. A variety of deli sandwiches at lunch.
Trying to eat around 2000 calories with over 200 grams of protein and 70 grams of fat, with the rest being a mix of carbohydrates and maybe more fat.
It isn’t hard to do but I’m trying to keep honest with the calorie counter. A problem I’m having is fitting in some drinks on the weekend without tossing the counter til Monday.