Juan's road to becoming less weak

[jmfa]

I'm a weak bastard. Goal is to become less weak. I'll be keeping track of my progress here...

[jmfa]

BW: 181lbs
Diet: Not enough calories over the weekend. Training suffered.

Push Press:
145lbs x 5
130lbs x 5
115lbs x 5/5/5/5/5
total tonnage: 4250lbs

Deadlift:
325lbs x 5
290lbs x 5
260lbs x 5 <-- Got lightheaded and decided to stop.
total tonnage: 4375lbs

[jmfa]

BW: 182lbs
Diet: Good.

Push Press:
150lbs x 5
135lbs x 5
120lbs x 5/5/5/5/5
total tonnage: 4425lbs

Deadlift:
330lbs x 5
295lbs x 5
260lbs x 5/5/5
total tonnage: 7025lbs

[jmfa]

BW: 183lbs
Diet: Not too bad.

Push Press:
155lbs x 5
135lbs x 5
120lbs x 5/5/5 <-- Shoulder was feeling a bit unconfortable so decided to play it safe and stopped.
total tonnage: 3250lbs

Deadlift:
335lbs x 5
300lbs x 5
265lbs x 5/5/5 <-- Need to find a way to add more volume without killing myself here.
total tonnage: 7150lbs

[Off Road]

Welcome, glad you started a journal.
Just a suggestion...Your routine seems kind of limited. Adding a few more exercises wouldn't hurt and will probably help your lifts progress. Also, deadlifting every-other-day will burn you out and cause you to stall.

[jmfa]

Thanks Off Road!

[Off Road]

Thanks Off Road!

I enjoy reading all the different types of programs that people do. Good luck to you.

[jmfa]

I appreciate it, same to you.
BTW the routine I'm doing it's called 'Russian Bear' by Pavel Tsatsouline from his book 'Power to the People'.

[Off Road]

I appreciate it, same to you.
BTW the routine I'm doing it's called 'Russian Bear' by Pavel Tsatsouline from his book 'Power to the People'.

I've heard of it. I know he really likes the ultra-abbreviated routines. I'm sure it would work fine for a short-term specialization routine.

[jmfa]

I guess we'll see how it goes for me...

[jmfa]

BW: 184lbs
Diet: During the weekend it was not terrible. Monday it was spot on.

Push Press:
160lbs x 5
140lbs x 5
125lbs x 5/5/5/5/3/2
total tonnage: 4625lbs

Deadlift:
340lbs x 5
305lbs x 5
270lbs x 5/5/5 <-- Problem seems to be that cardiovascular system is giving up before muscular endurance runs out, this will hopefully improve as I get a bit more conditioned.
total tonnage: 7275lbs

[Off Road]

Good one there, keep it up.
I have the same problem with running out of "wind" before I reach failure if I use any kind of volume on the bigger lifts.

[jmfa]

Thanks!
I'm keeping the rest times short on the 'volume' sets so hopefully this will help with my conditioning.

[jmfa]

BW: 185lbs
Diet: OK

Push Press:
165lbs x 5 PR
145lbs x 5
130lbs x 5/5/5
total tonnage: 3500lbs

Deadlift:
345lbs x 5 PR
310lbs x 5
275lbs x 5/5/5/5
total tonnage: 8775lbs

[Off Road]

Nice job on the PRs

[jmfa]

Thanks, it never gets old

[jmfa]

BW: 185lbs
Diet: Not too bad but not enough calories.

Push Press:
170lbs x 5 PR
150lbs x 5
135lbs x 5/5
total tonnage: 2950lbs

Deadlift:
350lbs x 5 PR
315lbs x 5
280lbs x 5/5
total tonnage: 6125lbs

[jmfa]

BW: 185lbs
Diet: Need to eat a little more.

Push Press:
175lbs x 5 PR
155lbs x 5
total tonnage: 1650lbs

Deadlift:
355lbs x 5 PR
315lbs x 5
total tonnage: 3350lbs

[jmfa]

BW: 186lbs
Diet: Better. Increased calories.

Push Press:
180lbs x 5 PR
160lbs x 5
140lbs x 5/5/5
total tonnage: 3800lbs

Deadlift
360lbs x 5 PR
320lbs x 5
280lbs x 0 <--
total tonnage: 3400lbs

[Off Road]

Big press!

[jmfa]

Thanks! Form has improved a lot with the increased frequency

[jmfa]

BW: 187lbs
Diet: Perfect.

Push Press
185lbs x 5 PR
165lbs x 5
145lbs x 5
total tonnage: 2475lbs

Deadlift
365lbs x 5 PR
325lbs x 5
290lbs x 5
total tonnage: 4900lbs

[jmfa]

[jmfa]

[jmfa]

BW: 181lbs - 187lbs (+6lbs)

Push Press
160lbs x 5 - 185lbs x 5 (+25lbs)
total tonnage: N/A - 30925lbs (N/A)

Deadlift
340lbs x 5 - 365lbs x 5 (+25lbs)
total tonnage: N/A - 52375lbs (N/A)