View Full Version : 4g64fiero's trek to a raw 1300 total.

01-31-2010, 07:29 AM
I have seen members here like cmanuel and berfles and many others go from skinny or skinny-fat to beast in rediculously small amounts of time listening to the advice around here. I was on my way but had an injury and an illness that was kind of long.

Seeing those guys put work in and progress so well have inspired me to put up a log for accountability. I have tried this before and then stuff happened. Well stuff happens and I am back.

I lift 3 days a week. I also do cardio 3 days a week. I have no choice to not do the cardio. It is neccessary to pass the physical training tests I am subject to. I will throw a log up of that training as well so we may observe implications of interference between the two different training styles.

I started back in December 09. I have only logged my activities since Jan 18 2010.

My starting numbers in December were 275 x 1 bench, 315 squat, 315 deadlift. I was stronger before I ran into issues so my progress will probably be quick at first.

Here is a sample layout of what I follow:

Workout one:
Squats 5x5 with 8RM
Bench 1x1 1RM
Deadlift 4x3 for 50% of 1RM
Pullups 25x1 or 12x2 with short rests just like the article posted on here.
Curls 3x10

Workout two:
Bench 5x5 with 8RM
Deadlift to 1RM
Zercher squats 3x8 with 50% of ATG squat max
Triceps Extensions 3x8
Rows 3x8

Workout three:
Deadlift 5x5 with 8RM
Bench 4x3 with 50%
Squat to 1RM
Shoulder press 5x5

This is really working for me. There are probably better ways to do this but I am seeing atleast 5lbs added to all my maxes every week for now....

Jan 18 2010
Squats ATG
280 x 5 x 5
305 x 1 x 1
175 x 4 x 3
BW x 25 x 1
35 x 2 x 8


Jan 20 2010

255 x 5 x 5
345 x 1 x 1
Zercher Squat
145 x 3 x 7
Tbar rows
125 x 3 x 8
Cable pulldowns
70 x 2 x 8


Jan 22 2010

285 x 5 x 5
315 x 1
335 x 1
355 x 1
365 x 1
385 x 0
Shoulder press


Jan 24 2010

Squats ATG
285 x 5 x 5
315 x 1 x 1
BW x 11 x 2
185 x 4 x 2
35 x 3 x 7


Jan 25 2010

Ran 4 miles in 39 minutes


Jan 26 2010

260 x 5 x 5
355 x 1
Zercher Squat
155 x 3 x 7
Cable pulldowns
72.5 x 3 x 10
T Bar rows
130 x 3 x 8

Jan 27 2010

Water Aerobics for an hour and a half. Not my choice.


Jan 28 2010
Shoulder press

01-31-2010, 09:48 AM
Good luck, what are your starting numbers?

EDIT: Just saw your sig.

1300 is my short term goal as well. Push yourself, I'm sure you can get there!

01-31-2010, 10:14 AM
I think you'll get there first thats for sure. I have to be carefull with my caloric intake because I already have a 37 inch waist an the limit for the Air Force is 38". I am debating on cutting for a short period just to drop a few inches but it feels so good to get stronger every week.

01-31-2010, 03:59 PM
Jan 31 2010

Squats ATG
295 x 5 x 5 ---Thats a 10 lb PR for me. I didnt think I would get all of them, but the form was great for all of them.

320 x 1x 1 ----Also a new PR. It was eeeeaaassy. Touching chest, ass on bench, but I have barely any arch. I need to work on my back's flexibility. I think all this deadlifting is complimenting everything.


BW x 10 x 2 I am a little disappointed but I havent eaten anything but 3 chicken breasts/bowl of oatmeal/ and half gallon of milk today. I was hungry 15 mins into working out.

37.5 x 1 x 8
37.5 x 1 x 7
37.5 x 1 x 6

No deadlifting as the gym closed before I could get some recovery sets in.

I am starting to get pain in my hamstring again.....

I had to start running a lot; that's how I got injured before. I am going to have to figure out something. :confused:

02-02-2010, 05:31 PM
February 1st 2010

I ran intervals for 20 minutes on a treadmill because it was raining outside.

1 minute rests at 3 mph
1minute sprints at 6 mph

All at a 2 degree incline.
February 2nd 2010

265 x 5 x 5
I was basically throwing that around. It wasnt hard till the 5th set.

365 x 1 x 1 :(
My back is weak sauce.

Zercher Squat
160 x 3 x 7

BW x 2 x 8

T bar Rows
135 x 3 x 8 (weight doesnt include bar)

My bench just keeps on going up. I wish I was as good at deadlifting as I am benching. I just feel like I should have a much stronger deadlift than 365. I plan on squatting 405 this week. I guess my back isnt as strong as my legs.

02-04-2010, 02:55 PM
February 4th 2010

300 x 5 x 5

My grip started giving out. I am maxing out my grip. I will have to do some grip work on the other side of the week.

405 x 1 x 0

Missed it. I got out of the hole and just couldnt get it up. I will probably get it in a few more weeks.

Shoulder Press
160 x 4 x 5

02-04-2010, 06:58 PM
Nice work on the bench press, if your arch improves and you keep having bench sessions like these, you'll be hitting 350 soon. Good job.

02-04-2010, 08:24 PM
Nice work on the bench press, if your arch improves and you keep having bench sessions like these, you'll be hitting 350 soon. Good job.


I think the flexibility issues are also hurting my deadlift.

john o
02-05-2010, 12:58 AM
Keep working hard bud and baby that hamstring. Chronic hamstring pulls forced me to quit
soccer and mma.

02-09-2010, 03:43 PM
February 7th

Squats ATG
300 x 5 x 5

Bench press

325 x 1 x 1 (PR)


BW x 10 x 2 qith 15 sec rests


37.5 x 3 x 8 (PR) LOL


February 8th

3 x 400m sprints


February 9th

Bench press

270 x 5 x 5


375 x1 x0 :(

Zercher Squat

165 x 3 x 5


BW x 2 x 7
BW x 1 x 4

Bent over rows

140 x 3 x 8

02-11-2010, 05:00 PM
February 11


305 x 5 x 5


Worked up to 405 and missed it. Doing 5 sets of deadlifts before hand probably doesnt help.

Over head press

165 x 5 x 4


BW x 6 x 10 with 15 sec rests.

02-12-2010, 07:35 PM
February 12

Today I had a different type of workout.

I started doing jumping to increase my explosiveness.

BW x 6 x 3

Then I did Tabata thrusters with 10 lb dumbells (laugh if you wish but this was harder than squats)

20 second sets with strict 10 second rests for 4 minutes. Very interesting.

02-14-2010, 05:12 PM
February 14

Bench press

325 x 1 x 1 (PR)

Squats ATG

305 x 5 x 5 (PR as well)
Really started to feel these in my hamstrings today. Probably some sort of placebo effect from thinking about them as a week link.


BW x 1 x 3 (first time doing these, man they are intense!)


BW x 12 x 2 with 15 sec rests.

Dumbell curls

80 x 1 x 8

Preacher bar curls

85 x 2 x 8

02-14-2010, 05:26 PM
My goal is 1300 too haha! I have a LONG way to go as right now I'm lookin at 270/350/430 = 1050 hahaha

02-14-2010, 05:26 PM
Sick bench PR!!

02-14-2010, 05:35 PM

I dont even care about my bench. It just keeps going up. I put ten times the effort into deadlifting yet no dice. I still have an unproportional bench compared to my squat and deadlift. I wish I had your deadlift!

02-15-2010, 09:17 AM
Super benching PRs, glad you are making such headway with that movement...doing damn good overall in here man.

02-15-2010, 11:09 AM
Congrats on the PRs!

02-15-2010, 07:42 PM
February 15th


400m x 3

Felt a pain on the side of my knee so I didnt do a fourth set.

02-16-2010, 04:02 PM
February 16th

Flat bench
275 x 5 x 5


365 x 1 x 1 with horrible form.

Zercher Squats

165 x 3 x 7

Bent over Rows

145(not including bar) x 3 x 8


BW x 3 x 7

12-26-2010, 03:18 PM
Effin A.

I got past an injury with my knee(I couldnt squat for 9 months) to the point I feel confident consistantly lifting again. I didnt want to update this log until I knew for sure.


I restarted back in November using something that mildy resembles the Texas Method.

My volume day is as such:
squat 5x5
bench press 5x5
SLDL 3x8
pullups 3x8

recovery day:
box squats 3x3
bench press 3x3
pendlay rows 3x8
power cleans 3x8

Max day:
squat 1x1 or 2 or 3
bench 1x1 or 2 or 3
deadlift 1x5
shoulder press 5x5

Friday, dec 24th my volume day:
Deep squats 315x5x5
Bench press 275x5x5 (I am stalled here because I have been training infrequently)
SLDL 140 x3x8 ( Ihave some weak ass hammys, thats reason I got injured in the first place)
Pullups 3x8 (less than bodyweight on a machine)

Today, the 26th was recovery:
12in box squats 275 3x3 (wow these are awesome hamstring activators, I love this excersise)
bench 225 3x3 done quickly 275 1x3 done quickly (felt easy as hell)
Pendlay rows 140lbs 3x8
power cleans 155 3x5

So this is where I am at for now. I would love to have linear progression until Easter but I know that wont happen. None the less, I will try,

12-28-2010, 03:59 PM
Dec 28 2010
"Intensity" day

Started out with bench first because the deadlift platform and squat rack were taken.


Bench 285 1x5
Deadlift 295 1x5
ATG Squat 325 1x3 (I got psyched out because I deadlifted first, I had 1x5 in me)
Shoulder pressed 160 5x5
Hip adduction with 80lbs 3x8
Grip work with 180lbs on machine

12-28-2010, 10:26 PM
i'm in the same boat as you, coming back after a layoff. best of luck, but it doesn't seem like you've lost too terribly much. you'll be back to full strength in no time!

12-29-2010, 12:14 PM
^^^Thanks bro.

I should probably add, I have never really understood the deadlift form. Its because I havent had anyone to teach me in person. It has been freaking me out and is a mild cause of anxiety in the gym for me.

Lately, I have made a big step in my setup for the deadlift. I have read many times not to spend much time "down there"-that you should just get down there and pull. The concept made sense initially but then I got some guidance from a local lifter. He informed me and demonstrated the concept of "removing the slack from the bar" right before you lift. I like how this preloads the entire body for the lift. It instantly made the deadlift make more sense.

So, in summary, I can't wait to deadlift again. Its been in the back of my mind at all times for the last few weeks. I would really like to add more deadlifting volume to my routine but I keep reading how its easy to overtrain the deadlift. I dont know if that will apply to me sense I have never done more than 5 reps of deadlifting in a single session.

01-02-2011, 03:13 PM
January 2nd, 2011 Volume Day-I should have worked this day out 2 days ago but the gym has been closed.

ATG squats
Warmed up to 275x2

320x3x4(this is less than I should be able to do so I lowered the weight, I really felt it in my back)

Bench press
280x5x5 (finally improved this week)

Rackpulls with pin just above knee(I decided to do these today for grip training)
315x1x2 slipped out of my hands but was incredibly easy
275x3x6 my grip was failing the entire time. Looks like its a week point for sure.

lat pulldowns

That wraps today up, I will probably jog or sprint later.

01-04-2011, 01:42 PM
January 4th, recovery day

Deep Squats:

Bench Press:

Power cleans:
155x3x5 (Man these made me breath)

Pendlay rows

I believe I have really poor conditioning. I lose my breath easily doing weights. Its probably holding me back.

Right now, I am going to start focusing more on GPP and my grip.

01-05-2011, 03:01 PM
January 5th, some sort of GPP day.

10 minutes static stretching.
hip adduction 90lbsx3x8
Hanging leg raises BWx2x24
Tabata interval thrusters: 4 minutes with 45lbs bar
Kettle bell swings with 25lbs for 2x25 with 1 minute rests.
5 minute cool down. More stretching.

01-06-2011, 02:26 PM
Thursday January 6th, 2011

Conventional deadlifts
315x3x3 (20lb pr in a week)
Speed deadlifts
Overhead shoulder press
165x5x5(Hell yeah another PR)

Bench press
290x5 easy. Felt like it should be 5x5.

I continued to do FRAN crossfit routine but with much less weight on the thrusters and on the assisted pull up machine. Man that was intense after deadlifts.

01-07-2011, 03:03 PM
I took some measurements today(uh oh) and figured I would throw them up here for record.
5'11 230lbs
Neck: 17"
Waist: 40"(around widest part)
Biceps flexed but no pump: 17"
I believe my thighs are around 21" in the middle, not entirely sure.

I definitely need to lose some fat soon. I am reluctant because that means forgetting about getting stronger for a while.

01-09-2011, 01:28 PM

Sunday, January 9th, 2011 Volume-tastic!

Aw man I was nervous as hell before I started today because I have been plateued on bench and squats which is the focus of this. Anyways.....

ATG Squats
310x5x5 with long rest intervals

Bench press
285x1x4 I barely got the 4th rep in so I decided that was it for bench

BW dips 3x8 supersetted with
Lat pulldowns 170x3x8

Thats it for today. Too tired for any conditioning.

Something I have noticed, my mean body weight has been going up about a lb every 2 weeks...hopefully this isnt mostly fat. I have been eating around 3500 calories but I have not been keeping a close eye as itis hard to measure the calories in some of the foods I am eating. If I am gaining weight at 3500 calories then I assume my maintainence is around 3k which is pretty low for my body weight and activity level. Oh well I'll deal with it.

01-10-2011, 02:28 PM

Today I ran sprints alternated with burpees

400m x4 with 400m walks in between and sets of 10 burpees finished within 22 minutes.

Body weight was measured at 228.5 on the same professionally calibrated scale as yesterday. Must be a loss of fluids.

01-11-2011, 02:29 PM
"RECOVERY....er sorta"

Today I walked in and saw one of my co workers doing burpess into a clean and press while super setting with pullups. Sounded like fun so I decided to add 200m sprints and see how many circuits we could do.

4 rounds of:
~8 burpee/clean&press movement with 95lbs
10 Pull ups(assisted for me, just trying to get heart rate high)
200m run@ 9MPH

We did it around 18:30 mins. Not that great of a time probably but it was fun and intense.

High cable rows @140lbsx3x8
pulldowns @ 45lbs 3x12
hip adduction @ 90lbs 3x10
Hanging leg raises 2x15
10 mins stretching

I didnt do any bench or squats today and it felt good not doing so for once.

01-12-2011, 07:50 AM
Nice benching bud!! And those circuits sound fun!

01-12-2011, 01:27 PM
Burpees are evil, impressive benching, keep it up bro!

01-19-2011, 03:29 PM
Thanks alot guys!

I had to take about a week off because I hurt my left hand pretty bad playing basketball. I seriously need to consider not playing basketball for a while. On top of it all, doing 5x5 bench and squat on the same day is really not working for me anymore. I have no idea what to try next.

January 19, 2011 Volume day

BW 228.5lbs

Squats 310x3x5, 310x2x4 I did these with under 2:30 minute rests which is far less that last week.

Bench 285x2x5, 275x1x5 ( I was super fatigued from squats so I skipped the last two sets of 5x5)

21,15,9 kettle bell swings/assisted pullups with 200m sprints inbetween

01-24-2011, 02:53 PM
I havent been logging all the days I have been lifting because lack of access to computers.

I made some changes to this program to accomadate more GPP as well let me focus more on specific lifts.

Here is an example of what I am following:

Day 1 (squat volume/deadlift recovery/Bench max)
squats 5x5
Bench 5,3,1 max
glute ham raises
METCON: 3 rounds
Burpee power clean
lat pulldowns
sprint 200-400 meters

Day 2
800m x3 w/ 2min rests

Day 3 (Bench volume/squat recovery/deadlift max)
Bench 5x5
rows 3x8
Power cleans 3x5

Day 4
20 min jog

Day 5 (Deadlift volume/Bench recovery/Squat max)
Squat max 5,3,1 max
deadlift 3x3
5 rounds of:
5 push jerks

Day 6
up hill jog for 20 mins

01-24-2011, 02:59 PM
January 23, 2011 Squat volume day 227lbs BW

Squats 310lbs 5x5 with less than 2:30 sec rests ( Actually did it this week)
3 rounds for time of:
8 burpee clean/press with 95 lbs
10 assisted pullups *15lbs heavier than last week
400m run @ ~8.5 mph
Time was around 16mins. I am a slow poke.

January 24, 2011 228 lbs BW
800m run @ ~ 8mph with 2 minute rest for three rounds

I dont know the exact mph, I am just estimating based off distance/time.

01-25-2011, 01:49 PM
January 25, 2011 Bench volume/Squat recovery BW 230.5 lbs

Bench press 3x5x290, 1x3x290, 1x5x275 all with less than 2:30 sec rests
Pendlay rows with absolute care for form: 145x3x8

Crossfit "Elizabeth" for time of ~17 mins with 115lbs on the cleans. No weight on dips.

01-27-2011, 07:11 PM
Wednesday January 26th, 2011
Basketball for an hour. The guys I play against are all better than me so its pretty interesting to say the least.

Thursday January 27th, 2011 (Squat max, deadlift volume, bench recovery)


Squats (to 10" box which is 3" below parallel)

430x1x1 PR!!!!! Wow I thought I was plateaued. It was definitely a grinder.



GHDS BW 2x20

Push press
175x5x5 (Never did these before)

I was supposed to do 5 sets of GHDS's but I got a massive headache from the swinging motion. See,s like a great ab exercise, thats too bad.

01-30-2011, 01:22 PM
Sunday January 30th, 2011 Squat volume/bench max/deadlift recovery

315x5x5 with 2:30" rests. Which is a PR. Its good be adding weight on the squat volume days again.

Good mornings

3 rounds
Sets of 21/15/9
run 200m

I finished in about 15 minutes.

01-31-2011, 01:45 PM
Monday January 31, 2011.

Body weight 229.5

3 rounds of 800m runs with 2 minute rests.

02-01-2011, 03:19 PM
Tuesday, Janu.....eerrrrr....February 1, 2011 Bench volume 229lbs BW.

Bench press

Damn. I am plateued like crazy on bench. Its been over a month with no real progress.

Pendlay barbell row:

Bent over dumbell raises
3x8x20 per hand

Metcon "Elizabeth" with 115lbs cleans and body weight dips. Done around ~15 mins...not sure I lost track :( .

02-02-2011, 06:25 PM
Wednesday, February 2, 2011. Bw 228.5 lbs.
alternating walking/jogging/running/jumping for an hour.

02-04-2011, 05:01 PM
Friday, February 4th, 2011. Squat max/deadlift volume/ bench recovery

ATG squats:


Squat to box below parralell

Failed at 435lbs. I got WELL out of the hole. I got stuck right in the middle. I am just off track today. Would have been another PR.



Back was starting to arch. Looks like failing on squats really affected my DLing.

Push Press
super setted with

GHDS for 3x10xBW

Damn those are hard lol.

02-06-2011, 02:13 PM

Sunday, February 6th, 2011 squat volume, bench heavy
ATG squats

All sets within 2:30" of each other.



bench press


No circuit today, I have this mid back pain from doing so many effing power cleans.

02-08-2011, 03:49 PM
Tuesday ,February 8th, 2011 Bench volume/Squat recovery BW 230.5

Bench press

Not 5x5 like it should be but I'll take it..

Pendlay rows

Decline situps with 25lbs
15,12,10 reps

2 rounds:
40lb kettle bell swings
BW dips
~350m run at 9mph

The run gave me HORRIBLE shin splint pain. Such a shame, It is such an improvement over where I was. I could have ran another cycle.

02-10-2011, 03:43 PM
Thursday, February 10th, 2011. Deadlift volume/bench recovery



Speed deadlifts


Push press

4 sets of 10 GHDS.

02-13-2011, 01:58 PM
Sunday, February 13th, 2011 Squat volume, bench max effort, GPP

Body weight: 230.5 lbs

3x5x320lbs ATG

This is way worse than last week, I think my ROM is improving because my diet and sleep are adequate. I did these as utterly low as I could.
Perhaps my past ROM has been a little higher?
Maybe the extra deadlifting is affecting it?

Bench ME:135x5


Sets of 21,15,9
Assisted pullups(145lbs of assistance)
Power cleans with 115lbs
200m run at 9.7 mph
in between each circuit

Body measurements:
39.5 waist after lunch.
16" biceps.....lost an inch somewhere? haha

02-15-2011, 02:04 PM
Tuesday, February 15, 2011 Bench volume/GPP Body weight 232lbs.

Bench press5x5x285 PR easy, really quick reps.

Pendlay rows, off ground every rep:

Decline, weighted situps:3x15x25lbs

GPP:3 rounds of 21/15/9
45lbs KB swings
400m run

I can do all the dips/swings with no breaks. The 400m run is a killer though.

02-16-2011, 03:56 PM
Nothing interesting today.

I played basketball for an hour. I am not sure if I should even update this but its good to get this activity recorded somewhere I suppose.

02-17-2011, 05:12 PM
February 17, 2011 Deadlifts!


Push Press


Hip adduction


02-20-2011, 01:24 PM
Sunday, February 20th, 2011 Squat volume

Did a mobility warm up.

ATG Squats
5x5x320 FINALLY PR. I even did it with strict 2:30 rests.

2 rounds of 21,15:
powercleans 115lbs
assisted pullups with 130lbs assistance
200m run at 10mph

10 mins of stretching.

02-22-2011, 03:12 PM
Tuesday, February 22, 2011 Bench volume, some GPP Body weight 232lbs

Mobility work ( now that I have started doing this every day I refuse to stop)

Bench Press
5x5x290 PR mwahahaha its been a while since I have seen consecutive weeks of progress.

Pendlay rows
3x8x175 Comin up on 185 pretty quick. I would love to work up to 225 before summer.

2 rounds of 21/15:
46lb kb swings
BW dips
400m run

I cut the last round off because of shin splints. It is the worst it has ever been. The runs are at almost 9 mph now which is rediculous for me. No doubt the circuits have been working but running sprints at 232lbs makes things risky.

02-24-2011, 07:38 PM
24FEB2011 Thursday deadlifts/shoulders/DE bench

I changed my form per some videos from elitefts.


Got it half way up and just flaked out. It felt light, I'm just not mentally ready for it. Actually deadlifting with somewhat proper form is empowering, but damn I wasnt mentally ready. I tried it 3 times and got higher everytime. My back stayed straight easily, just couldnt get it. I will focus on the new form from now on. Haha I'm such a pansy when it comes to deadlifting. :(

2x3x315 no touch and go bull****.

strict shoulder press

DE Bench

7x3x185 with 30 sec rests

02-27-2011, 02:38 PM
Sunday, February 27, 2011 Squat volume

ATG Squats

I psyched myself out, I do that sometimes.

Body weight pullups
6x2 with 15 sec rests

Thats it for today. Just taking it a little easier right now to let my mind catch up.

03-01-2011, 04:31 PM
Bench day


Pulled something in my upper back which resulted in me only doing bench. LAME. I was debating on whether or not wasting a post updating this but I guess there is something to be said for consistency.