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huzzer
11-23-2010, 11:49 AM
Hello - I am going to begin logging my efforts to reach some goals I haven't met.

I am a 35 year old lifter and am getting back into training after several layoffs. My best raw lifts are
Squat 425, Bench 340, Deadlift 465 at around 205. That was awhile ago. I am now 185 and would like to hit those same numbers but at 185-190. I have some idea of where my lifts are now and they are well short of aforementioned #s. The un-met goals I mentioned are: 450 squat, 350 bench, 500 deadlift.

Nov 22 (warmups not listed)
squat
275 2x3
225 2x5

pause squat
175 2x5

Nov 23 (warnups not written)
bench press
225 2x3 controlled tng
185 2x5 paused

close grip pause bench
155 2x5

military press
65x10
115x10
135x8

tricep pushdowns
4x10

huzzer
11-29-2010, 06:44 AM
11/28/2010 deadlift


week one - of 9 week cycle (Week 1 - 80% x 3, 65%x2x5)


deadlift 360x3 / 295x2x5
mid shin deadlift 225x2x5
chinups 4x5
barbell rows 135x4x5
shrugs 135x3x10

Off Road
11-29-2010, 07:30 AM
Welcome to WBB. Looks like you had some strong lifts and you have a good start on getting those back again.

huzzer
11-30-2010, 11:15 AM
Thanks Off Road. I have a long way to go to get that strength back.

11/29/2010 Hill Sprint work - 20 minutes

11/30/2010 Benchpress. Week 2 85%

Benchpress
45x20
90x10
135x8
185x5
205x3
235x3 (85%)
205x8 (75%) as many as possible

Close Grip Paused Benchpress
185x5
185x5
185x5

Dumbell Shoulder Press
30x10
35x10
40x10
45x10

Triceps Pulley Pushdowns
60 4x12

huzzer
12-02-2010, 11:13 AM
12/1/2010 - 5K Run (shut up)

12/2/2010

Squats Week 2 85%
135x8
185x3
225x3
295x5 85%
260x5 75%
260x5 75%
225x5 65%
225x5 65%

huzzer
12-08-2010, 10:58 AM
11/30/2010 Benchpress. Week 3 90%

Benchpress
135x8
185x5
205x3
245x3 90%
225x5 80%
225x5 80%

Close Grip Pause Benchpress (70%)
195x5
195x5
195x5

Dumbell Shoulder Press
45x10
50x8
55x8

Triceps Pushdowns 6x10

Need to make up a deadlift session...have been sick all weekend.