View Full Version : practical programming journal

05-28-2013, 09:44 AM
some background. i am 6'2 210 pounds. i used to work out a few days a week but took almost a year and ahalf off. just got burned out on working out. i feel out of shape and def not very strong so im trying this program to see how i like it.

week 1 day 1

squat 3x5 115
bench 3x5 115
chin ups 1x5, 1x4, 1x3

i didnt go too heavy cuz im not sure what my maxes are at this point and i was working out alone. my chin ups were horrible couldnt do more than 5 in one set. i hope to get my bench up to at least 250 and swat to 300. time will tell.

05-28-2013, 10:05 AM
Yo dude. Congrats on starting back up - pushing through the first few weeks again, where you feel weak, is the hardest bit! I'm sure muscle memory will help the strength bounce back in no time.

05-29-2013, 08:32 PM
Week 1 day 2

Squat 3x5 125
Press 3x5 95
DL 1x5 115

Well today I was sore when I woke up and my legs hurt all day but once I started lifting I didn't feel the pain. I notice my press is very weak. Lol well I suppose all my lifts are very weak.

05-31-2013, 07:26 PM
Week 1 day 3

Squat 3x5 135
Bench 3x5 125
Pull ups 3x6

My bench felt good today def a lot better than day 1. My squat was ok I was a lil surprised that I had a bit of a struggle on my third set with such low weight. I'm trying to focus on squat form cuz i don't wanna tweak anything

06-03-2013, 06:07 PM
Week 2 day 1

Squat 3x5 145
Press 2x5 95 1x3 95
Chin ups 1x8 1x8 1x6

My squat felt pretty good today. My press still sucks tho. My form started getting bad so I might try a lower weight. I did fairly well on my chin-ups today.

06-05-2013, 07:07 PM
Week 2 day 2

Squat 3x5 155
Bench 3x5 135
dL. 1x5 125

I noticed the bar was kinda hurting my shoulder area where it was resting during my squats. This was the first time that my squat wasnt super easy. My bench felt good tho.

06-07-2013, 03:11 PM
Week 2 day 3

Squat 3x5 165
Press 2x5 85 1x3 85
Pull ups 2x8 1x6

I woke up today and my right wrist was sore. This made my lifts a lil difficult today. When I was squatting I noticed the bar was kinda leaning on one side and not even. I think this was due to me not being able to have too much pressure on my right wrist. Hopefully I feel better on Monday. My press still sucks but I feel the form was def better.

06-07-2013, 03:20 PM
Keep it up bud, slowly but surely.

06-10-2013, 08:59 PM
Week 3 day 1

Squat 3x5 175
Bench 3x5 145
Chin-ups 1x10 2x7

My wrist is still a lil sore but not as bad as the weekend. I think it was how I was positioning the bar on my shoulders and a lot of stress was on my wrists. I was able to keep the bar even for the most part today. My bench felt great. Chin-ups started good but I couldn't sustain the pace.

06-12-2013, 08:16 PM
Week 3 day 2

Squat 3x5 185
Press 3x5 85
DL. 1x5 135

Squat felt great today. I've noticed I squat a lot better after 4-5 warm up sets. I finally finished 3 full sets on the press. Still pretty weak tho. My shoulders felt really tired after I finished today.

06-13-2013, 03:10 AM
Week 3 day 2

Squat 3x5 185
Press 3x5 85
DL. 1x5 135

Squat felt great today. I've noticed I squat a lot better after 4-5 warm up sets. I finally finished 3 full sets on the press. Still pretty weak tho. My shoulders felt really tired after I finished today.

Good work with everything. The overhead press is one of those movements that takes most people a long while to improve, so don't worry about that.

06-14-2013, 07:58 PM
Week 3 day 3

Squat 3x5 195
Bench 3x5 155
Pull ups 1x10 1x8 1x7

Well my squat started to feel heavy today. I guess my newbie gains are slowing down a bit. My bench wasn't bad. i had a lil pain in my wrist again but I was able to complete my sets. My pull ups are getting better but not where I want it to be....

06-17-2013, 08:10 PM
Week 4 day 1

Squat 3x5 200
Press 3x5 90
Chin ups 2x10 1x8

Well today was the first time I have squatted 200 in over a year. It felt good! I only increased 5 pounds today cuz I'd rather finish my set with good form. My overhead press was ok the third set was difficult and the form was questionable again so I will try this weight again on fri.

06-19-2013, 07:51 PM
Week 4 day 2

Squat 3x5 205
Bench 3x5 165
DL 1x5 145

Squat felt good today. I'm feeling a lil under the weather today but I pushed thru. My bench was ok, I was able to finish all three sets so I won't complain.

06-21-2013, 08:00 PM
Week 4 day 3

Squat 3x5 210
Press 2x5 90 1x4 85
Pull ups 2x10 1x7

My squat was pretty good today. I notice that my flexibility is not so good. I feel this prevents me from going as low as possible. My press was bad I struggled on my second set and had to lower the weight on the third set and still couldn't finish. Hopefully I do better on Monday..

06-24-2013, 08:29 PM
Week 5 day 1

Squat 3x5 215
Bench 3x5 175
Chin ups 2x10 1x8

Today wasn't bad but it wasn't great either. I noticed a slight pain in my left knee today while squatting. It was a lil annoying ill see how my legs feel tomorrow, even worse my right shoulder is still sore from press last fri. So my bench felt tough today, I Wonder if I should lower my increases to 5 pounds on bench as well....

06-26-2013, 07:45 PM
Week 5 day 2

Squat 3x5 220
Press 3x5 90
DL. 1x5 155

Today was one of my best squat days so far. I felt good. My press was better I was able to finish my sets with pretty good form but it was not easy at all. I feel like the dL is the neglected set just cuz it's one set once a week. Should I be doing heavier increases than 10 pounds? Any input and/or opinions on the dL would be great!

06-28-2013, 07:17 PM
Week 5 day 3

Squat 3x5 225
Bench 2x5 185 1x3 185
Pull ups 2x10 1x8

Well I'm glad to say I'm been working out for 5 weeks straight. I was so happy to put two 45 plates on the squat bar today. My bench didn't go so well. I may need to get a spotter so I don't use as much energy lifting the bar up to start. M pull ups are slowly improving. I'm gonna have to try to bench 185 again next week.

07-01-2013, 08:54 PM
Week 6 day 1

Squat 3x5 230
Press 3x5 95
Chin ups 2x11 1x9

Well after today I can say I've increased my squat reps by 115 pounds! I'm sure these gains are gonna start slowing down pretty soon, plus I'm not sure ill be able to keep up the 3 sets a week of heavy lifting. My press felt good the form was a lil awkward on the 3rd set so I might try this weight again. Chin ups are getting easier every week!

07-03-2013, 08:22 PM
Week 6 day 2

Squat 3x5 235
Bench 2x5 185 1x3 185
DL. 1x5 165

Today was not a good bench day for the second session I was unable to finish all three sets. To make matters worse i was getting a sharp pain in my wrist again. My squat felt good and my DL killed me I had to lay down for a while my lower back was tired. I may have to go back to the doctor cuz my wrist issues are annoying me.

07-05-2013, 07:35 PM
Week 6 day 3

Squat 3x5 240
Press 3x5 95
Pull ups 1x11 1x10 1x9

Im starting to feel like squats are my favorite lift. It's crazy cuz I used to avoid squatting at all cost. My press was ok I finished my sets so I'm gonna up the weight next week. My wrist was pretty much pain free today it must have something to do with how I hold the bar when benching.

07-08-2013, 08:37 PM
Week 7 day 1

Squat 3x5 245
Bench 2x5 185 1x3 185
Chin-ups 2x11 1x9

I didn't feel good in the gym today. My squat was ok I felt some struggle on my final set and form may have been sacrificed. I still intend to increase the weight on my next session and see how it goes. My bench was a failure again. My third set was disappointing. I was hoping to complete it today. When I woke up my body felt good but once I started benching I had a terrible pain in my wrist again. I've been trying to avoid going back to the doctor but I need to have it looked at again. Until then ill ice it down. The part that pisses me off is it only hurts during bench I am pain free with every other lift...

07-10-2013, 08:15 PM
Week 7 day 2

Squat 3x5 250
Press 3x5 100
DL. 1x5 170

I'm very happy to say I'm squatting 250 for reps. It's been a very long time since that has happened. I noticed my legs were still a lil sore from Monday. I haven't really had a lot of pain since the first couple gym sessions. My press was ok I didn't like my form on the last set I will probably try this weight again. My DL is starting to get heavy. Guess ill stick with 5 pound increases on this lift too

07-13-2013, 03:52 PM
Week 7 day 3

Well it was my wife's bday so I had to take a night off. Ill be back in the gym on Monday.

07-15-2013, 08:10 PM
Week 8 day 1

Squat 3x5 255
Press 2x5 100 1x5 95
Chin ups 3x11

Well my press was horrible today I couldn't finish my sets. I did only 3 reps on my third set and I was done. I lowered the weight and redid the set. I didn't eat a lot today so I might have lacked the proper energy for lifting. I'll do better on wed!

07-17-2013, 07:38 PM
Week 8 day 2

No lifting today I'm extremely sore today. I'm knees hurt my wrist hurts, I have no energy. I'm pretty sure I'm getting sick. I've decided that I'm going to deload. My bench has stalled and I'm having issues squatting such heavy weight.

Any thoughts on how low you usually go on a deload would be greatly appreciated, just wanna get an idea what has worked well for others.