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Thread: The Long Journey Back

  1. #1
    Senior Member Natetaco's Avatar
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    The Long Journey Back

    I decided to start a new journal to log my hopefully permanent return to weight lifting. This training journal I will use to track my strength, but also to track the time it has taken me to return to my previous strength which is pretty much indicated in my signature. I am 21 now and its been about 2 years since I lifted, and probably close to 3 year since I was able to lift anything on my signature. I am aiming for the goal of being *close* to as strong as I was when I was 17-18 WITHIN 6 months. My main goal is strength in all aspects. I believe I look stronger than I really am, and this has always bugged me, so I find strength to me to be more important. The time will start now, and I want to see how far I can get within half a year.

    I have changed my diet(somewhat) to mainly eating as much as possible, and supplementing with Maximus and creatine. I also play what some call it "Death Metal" style drumming, which requires much endurance and speed, so hopefully this can be counted as some endurance work. I have also thought about picking up some MMA lessons and/or getting a punching bag to condition/train in other ways. This remains to be seen however.

    So today I have acquired a "base" for where my journey will start. This "base" is just the point where my body is no longer suffering intense DOMS.


    Day 1

    I have started with a somewhat beginner routine I have conjured up, and plan on using this until I get within a reasonable strength for my weight, and then will most likely transfer over into an intermediate routine such as my old personal favorites MADCOW 5x5 and routines of this type.

    Push

    BB Bench
    95x12<----will consider this a "warm up" or w/u weight at least for now.
    135x4x5

    135 was much easier today. I see a rested weekend full of lots of food may have helped. Could have possibly gotten another set, but was content with 4 sets so moved on.

    Incline DB Press

    50'sx2x8

    Skullcrushers w/easy-bar

    60x2x8

    I BELIEVE it was 60 pounds...It could have been 50, but judging by the fact that I lifted 50 last week and that I am noticeably stronger this week, I will safely assume it was 60.

    BB Squats *parallel or slightly below

    185x5x5

    Did 5x5 on friday as well. Decided to solidify it this week and use it as a good starting point.

    Weighted sit ups

    45 pound dumbell in hand on decline sit up benchx2x10.

    ^wont be doing this again. Spine did not feel right at all. May do leg lifts or something like that next week.

    thats all folks.
    Last edited by Natetaco; 07-19-2010 at 04:48 PM.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  2. #2
    Senior Member Natetaco's Avatar
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    Pull

    Neutral Grip Chins

    bwx3x5

    DB Rows

    75x3x6

    was aiming for using 70's 3x8, but they were in use for a long period of time so just lowered the reps and went for 75. Not too bad.

    RDL's

    135x10
    205x3x5

    I think I am done with these. Yeah its more weight than last time but I just cant seem to keep the bar close enough to my body. MAY work on form next session or over the next couple of days to try and straighten this out, but I'd really rather do regular deads. Maybe the hex plates will win the war.

    Good Mornings

    135x3x5

    form much better here, also weight much easier to do. Middle and lower back were absolutely pumped after these. Definitely working well.

    Close Grip cable pull downs
    pin set at...

    120x2x10

    about a 10 pound increase from last time.

    Curls(ez bar close grip)

    40x2x10

    very light weight but jumped on it right after the pull downs and did 100% ROM so it was a good pump.



    I already seem to be getting some size back. I just don't want to get too puffed up with only putting up such low numbers. I weighed 178 last week and these last 2 days the scales read 182-184. Been drinking a lot of Maximus and eating as much as possible. Seems to be going good so far.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  3. #3
    Senior Member Natetaco's Avatar
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    Support Lift/Lower Day

    For now I have kind of denoted Friday as a full body day where I do lifts to help "support" the big 3 lifts. Its not the best routine but until I get back to some reasonable strength ill probably do this.

    DB Press

    70x3x5

    5 pounds up from last week

    Standing OH press

    90x2x6
    90x4
    *

    ugh. The last set of dumbell presses was pretty hard, almost failed on the last rep. I think it took some energy out of me so thats why I missed this last set.

    Neutral Grip Chins

    bwx5
    bwx4
    bwx3

    BB Squats

    135x10
    225x3x5

    decided to try 225 for the hell of it. A good 40 pounds up from last week, but it was of course much harder. Still managed to get the 3 sets without too much trouble. On the other hand, I had a stinging pain in my "right" trap. Don't know what this was but it was enough to make me stop.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  4. #4
    WBB Team Captain Coke's Avatar
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    Good luck with your goals Nate, gald you're back at it, bet you'll be at an all new level within months.

  5. #5
    Senior Member Natetaco's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good luck with your goals Nate, gald you're back at it, bet you'll be at an all new level within months.
    Glad to hear from you CoCoa. I remember you from 'back in the day.'

    Push

    *In an effort to keep with the program, I had to make this workout shorter because of summer classes and my two jobs. Didn't get every lift in I wanted, but at least touched on the most important ones.

    BB Bench
    w/u
    135x5x5

    well this was pretty easy. Maybe(fingers crossed) I am starting to get back at it. But this was a piece of cake.

    Incline DB Bench
    55x8
    55x8
    55x7*

    arghhhh so close!! I couldn't get past half way. !!triceps!! Either way, still up 5 pounds from last week. Will attempt this again next week for 3x8.

    BB Squats at parallel or slightly lower

    225x3x5

    not bad, but my back was in a lot of pain from sleeping all wrong or something the other day so this was quite uncomfortable. May go for 5x5 of this on friday.

    thats all folks.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  6. #6
    Senior Member Natetaco's Avatar
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    The monday workout.

    Push

    BB Bench
    145x5x5

    not that bad, 10 pounds up from last session. Confident i can lift more, but am not trying to rush into a rut.

    Incline DB press
    55x3x8

    got it this week.

    Skullcrushers
    60x2x8

    really used to hate these things, but I like them now. EZ bar used of course so my wrists don't break.

    BB Squat
    245x3x5

    This was a challenge, but no reps were close to fail. Don't really feel the form was as solid as I was looking for, so Ill go for it again friday.

    Leg raises
    bwx3x12

    too easy. I was on some kind of machine or w/e so I may get up on a pullup bar next time instead. Tried sit ups last session with weights and felt very unnatural on my spine, and after that I had horrible back pain for a few days so no.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  7. #7
    Senior Member Natetaco's Avatar
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    Do whatever day

    I really need to get a better template going...

    DB press

    65x3x8

    pretty easy. The gym is closed for a week or so, and the only thing is open is the recreation center, which only has dumbells up to 65. ick.

    OH press
    95x3x6

    awesome. Not only did I get 3x6, but its 5 pounds more than last week

    Neutral Grip Chins
    bwx5
    bwx2x4

    arggg! Wish for a stronger back.

    DB rows
    65x2x10

    Deads
    135x10
    185x5
    225x5
    275x5

    Yeah 275 was heavy. Decided to ramp up. I still hate the hex plates, and don't know if I can really stand readjusting every rep, but we'll see.

    Cable pull downs
    120x2x12

    Didn't really feel like I hit my lats that well with the few chin ups. I'll probably be supplementing in these cable pull downs for awhile until I can do more chins.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  8. #8
    Senior Member Natetaco's Avatar
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    Monday push day


    BB Bench
    135x5
    155x5x5

    little bit harder than 145..but still up 10 pounds from last week.

    Incline DB press
    55x2x10

    decided that was enough. Another set wouldn't have been 10.

    Skullcrushers
    60x2x10

    BB Squats
    135x10
    225x5
    245x3x5

    felt better this time, although not really easier. I had tight boxers on and felt like every time I went on the descent I was going to split my pants. Not a good way to concentrate.

    DB lunges
    50'sx2x10

    the weight really was too light, but I needed to work on the form since I hadn't done these in years. Definitely an effective lift.

    abs...eh w/e
    Last edited by Natetaco; 08-10-2010 at 09:56 AM.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  9. #9
    Senior Member Natetaco's Avatar
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    Pull day

    Neutral Grip Chins
    bwx4x5

    got an extra set in this time.

    DB Rows
    65x3x10

    again, highest weight dumbbells in the gym. but the 3x10 gave a good pump

    Deadlifts
    135x10
    185x5
    225x5
    275x3x5
    315x1

    Happy with this. Tried 3 plates just for the hell of it. Wasn't too bad. Probably work around 275 for awhile.

    Good mornings
    135x5
    155x3x5

    didn't feel great on the form here, but o well. I feel it now.

    Cable pulls
    140x2x8

    too heavy, but I wasn't trying to do this anyway. 2 guys were hogging the cable pull down machine for at least 20 mins.

    Standing DB curls
    30x2x12

    good finishing pump.

    Well looks like all the students are coming back on campus now. It sure was nice during summer school when nobody was there, but looks like thats all over. eh, w/e.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  10. #10
    Senior Member Natetaco's Avatar
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    Monday push!

    BB Bench
    135x8
    165x3x5

    may have gotten 4 sets, but 5 unlikely. Have had an extremely ****ty diet/lack of sleep the past week so surprised I even got 10 more pounds than last week. Will aim for 5 sets of 165 next monday.

    Incline DB press
    60x10
    60x8
    60x4*

    eh.. thought I may get 2x10 but I pretty much stalled on rep 8 on the second set. ill aim for either 3x8 or 2x10 next week.

    Skullcrushers
    60x2x10

    triceps were already fried after the incline presses, but decided to keep with the program and just keep it standard with the weight I have been using. May try for 65 next week, or i dunno maybe not!

    BB Squats
    135x10
    185x5
    225x5
    255x3x5

    phew this was tough, especially the last set. probably should have stopped the lower body brutality here but kept on and did...

    DB Lunges
    60'sx2x10

    done.

    So holy ****ing balls my lower back and right thigh hurt like **** after the lunges, and not in a good way. These things are nuts! Luckily after a very painful ride home I am now lying on my couch recovering. phew that was rough. School starts up again in 2 days and I dont have to work hardly at all this year so hopefully I can have more ME time.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  11. #11
    Senior Member Natetaco's Avatar
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    Pull

    Neutral Grip Chins
    bwx5x5

    so got an extra set this time. The last rep was very close to "full", so I wont really count this as a solid 5x5, but it is certainly improvement none the less.

    DB Rows
    70x3x10

    cool.

    Deadlifts
    135x10
    185x5
    225x5
    275x5

    So here was the disappointment of the day. First off some guy was hogging the squat rack doing half squats for 15 mins so I just sat there waiting....then when I was doing 185 I knew it wasn't going to be a good day. BARELY got 275x5. My back/legs must still be in some kind of shock from mondays workout, which was probably overkill. O well, try again next week.

    *Because I did not so well on deads, I skipped GM's assuming the same outcome.

    Cable Pull Downsclose grip underhand
    140x10
    140x9

    ugh, very close 10th rep but it indeed was not full.

    Standing dumbell curls

    35x2x8

    I think im going to stick with ez bar curls instead. Can lift more weight and feel like its too easy to cheat yourself on the db curls.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  12. #12
    Senior Member Natetaco's Avatar
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    Monday Push

    BB Bench
    135x5
    165x4x5

    Incline DB Bench
    60x8
    60x6
    60x4

    ^not intentional

    Skullcrushers
    60x2x12

    phew.

    BB Squats
    135x10
    185x5
    225x5
    255x3x5

    solid.

    Lunges
    50'sx3x10

    this blasted my quads and ass nicely. No searing pain this time either.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  13. #13
    Senior Member Natetaco's Avatar
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    Pull

    Neutral Grip Chins
    bwx4x5
    bwx4...ugh

    new routine with these things. I don't think im doing very well with 5x5. I'm just going for max reps every time.

    DB Rows
    75x3x8


    Deadlifts
    135x10
    185x5
    225x5
    275x3x5

    back to where I was the week before last. fine by me. My trouble is at the lockout, which in the past has never been the problem...interesting.

    Good Mornings
    135x5
    155x3x5

    Got my lower back good, but still need to work on form.

    Cable Pull Downs close grip underhand
    140x2x10

    Got it this time.

    Standing dumbell curls

    30x2x12

    and done.
    Last edited by Natetaco; 08-25-2010 at 08:42 PM.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  14. #14
    Senior Member Natetaco's Avatar
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    Support Lift day(-squats)


    DB Press


    75x5x5

    5 pounds up from last week

    Standing OH press

    95x5x5

    Neutral Grip Chins

    bwx6
    bwx4

    Cable Pulls(horizontal)
    120x2x10

    and the gym was closing while I was going to the squat rack to set up...Oh well. Got a pretty good workout this week with the deads and squats anyway, so that should do until monday. Lots of 5x5 today which wasn't the original intention, but I wanted to go heavy and ended up being confident enough to get more sets than 3. Back and shoulders definitely got hit well.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  15. #15
    Senior Member Natetaco's Avatar
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    Monday Push

    BB Bench
    135x5
    170x5x5

    sweet! not that bad either

    Incline DB Bench
    60x2x8
    60x7!!!!

    arg! so close. Someone at the gym said something to me on my 7th rep and I lost concentration. O well.


    Skullcrushers
    60x2x12

    same as last week, but a little shakier...

    BB Squats super heavy.
    135x10
    185x5
    225x5
    245x5
    275x3x3

    I wanted to shock my body into doing 275. Quite hard and form may have not been perfect, but should hopefully yield some results.


    Lunges

    50'sx3x10

    ass and quads annihilated!....yeah.
    Last edited by Natetaco; 08-30-2010 at 09:15 PM.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  16. #16
    Senior Member Natetaco's Avatar
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    So its been 2 weeks since I last lifted. I have been dealing with brochitus or something similar. Haven't had the energy to workout, but I feel like I'm getting better.

    I attempted to workout tonight. It wasn't pretty, but at least this let me know I am not completely well yet. Hopefully next week I'll be back.

    BB Bench
    135x5
    155x5
    175x4
    175x2x3

    Dunno why I tried even heavier after terrible diet/sleep/lack of exercise for 2 weeks, but O well. Not to terrible.

    Incline DB press
    55x8 barely
    55x4

    yeah it just wasn't working out tonight. Definitely wasn;t going to attempt squats and have myself bummed out. Ill probably skip my workout tomorrow and just sleep/eat/take antibiotics and try again friday.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  17. #17
    Senior Member Natetaco's Avatar
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    Pull....well kind of.

    BB Bench
    135x10
    155x5x5

    Perdy solid.

    Incline DB press
    55x3x8

    n0ice

    Now at this point I realized that it was wednesday and that I was supposed to be 'pulling', so I went and switched gears.

    Neutral Grip Pull ups
    bwx10
    bwx5

    the 5x5 routine with these just wasn't working, so I am just going for max reps for 2-3 sets to see how I move up with that.

    Deadlifts
    135x10
    185x5
    225x5
    275x3x5

    Worked out much better than I thought.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  18. #18
    Senior Member Natetaco's Avatar
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    BIG UPDATE

    Man I need to be a little more consistent with my journal log.

    Anyway, so I first somehow injured my shoulder, then when that seemed to be getting better I got some horrible bacterial infection in my lungs(yeah sick I know), and each of these two issues took about a month to completely get over. This past week and last I have actually been trying to work BACK up to my weakness. Geeze this is crazy.

    Anyway, this past fridays workout:

    my "do everything a little bit day" a.k.a support day.

    DB Press
    75x5x5

    word.

    BB Military press ah, an ol' favorite.
    95x6
    115x6...little too heavy
    105x6
    105x6

    DB Rows
    75x3x8

    pretty standard, still good pump none the less

    Close Grip Cable Pull Downs
    140x2x10

    man talk about grinding out the last few reps...intense!

    Squats slightly below parallel
    135x10
    185x5
    225x5
    255x3x5

    felt great.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  19. #19
    Senior Member Natetaco's Avatar
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    PUSH

    BB Bench
    135x10
    165x5x5

    wow awesome.

    Incline DB press
    50x2x10

    both pairs of 55's were in use. eh,

    Skullcrushers
    60x2x10

    Squats
    135x5
    185x5
    225x5
    265x2x5

    possibly could have done a 3rd set, but I just felt a little too gas'd from the second set. No spotter, decided to play it safe.

    Lunges

    50'sx2x10

    god these things just rape you.

    thats all!
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  20. #20
    Senior Member Natetaco's Avatar
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    *Slight update*

    So I have still been working out! Just haven't gotten to the journal for a few weeks. So far I am happy with my progress.

    I am going to post the last two main workouts I had

    Monday Push

    BB Bench
    135x10
    155x5
    175x3x5

    woooo nice! Last set was close. Might want to stick around this weight for another week or two.

    Incline DB press
    50'sx3x10

    great pump. Feels like these are all triceps and shoulders though. I think I need to work on my form some.

    Skulls
    60x2x10

    need to work on these a bit more then move up.

    BB Squats
    135x10
    185x5
    225x5
    275x3x5

    Hell yeah that was swwwweeeet.

    Lunges
    50'sx3x10

    HOLY ****...

    Lower body was raped after the squats and lunges.


    Wednesday Pull

    Neutral Grip Chins
    bwx10
    bwx6
    bwx4

    argggg I suck at these and I wish I didn't! I want to be able to do twenty.

    1 Arm DB Rows
    75x3x8 each arm

    trying to focus more on pulling with my back than biceps.

    Deadlifts good ol' conventional
    135x10
    185x5
    225x5
    275x5
    315x3x3

    Yeah that works...Last week I got 1 set of 315 with 5 reps. I'll try to work up to 3x5

    Cable pull downs
    140x3x10

    awesomeness. Hopefully these will start to show improvement with my pullups too.

    DB curls the most famous lift at the gym!
    30x2x10

    whoa talk about pumped. Now since I am pumped from the cable pull downs and curls, I can walk around the gym like all the other guys and look all puffed up!
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  21. #21
    Senior Member Natetaco's Avatar
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    do whatever day

    DB Press
    50x10
    80x3x5

    yep, heavy.

    Overhead press
    115x3x5

    DB Rows
    80x5x5

    pretty solid

    Cable pull downs
    140x2x12

    word.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  22. #22
    Senior Member Natetaco's Avatar
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    PUSH

    BB Bench
    135x10
    155x5
    175x5x5

    nice

    Incline DB press
    55x2x10

    Squats
    135x5
    185x5
    225x5
    275x3x5

    Was going for another set or so, but realized I didn't have much time left to workout.

    Things are looking pretty good overall. Going to stay in these ranges maybe for another week or so to see if things smoothen out.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  23. #23
    Senior Member Natetaco's Avatar
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    Nov 2005
    Location
    Raleigh NC
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    1,863
    Pull

    Neutral Grip Chins
    bwx10.5 ugh
    bwx6
    bwx4

    I don't know what it is about these but they are hard. damn hard. I don't know why its so hard to make progress on these. I do weigh a lot more than I used to when I did these though, so maybe that has something to do with it. Either way, I'm not giving up on this lift.

    Bent over BB rows
    135x2x8

    Form was horrible. Felt like I was pulling with all arms and hardly any back. Maybe another day.

    DB rows
    80x2x5
    80x8

    Deadlifts
    135x10
    185x5
    225x5
    275x5 felt a little weird after this set, but kept going
    315x5
    330x5

    well that was nice and incredibly hard. Almost dropped the weight after the 4th rep, but luckly my skin that was getting torn off my hands aided by increasing the friction during the lift.

    Cable Pulldowns
    160x8
    160x6 yep, heavy
    120x12

    and im done. *phew*
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  24. #24
    Senior Member Natetaco's Avatar
    Join Date
    Nov 2005
    Location
    Raleigh NC
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    1,863
    So just as a little update, I noticed that 8 days from now will represent the 4 month mark from when I started my "journey" back to my previous strength. I have noticed a few things by looking at my signature and recent workouts.

    Deads: Today I pulled just 10 pounds short of my max set of 5 on deadlift. So I have made progress pretty fast back towards my previous deadlift strength, which is great.

    Squats: I have now done 2 sessions of 275x3x5, and my apparent max was 300x5 years ago. So I seem to be pretty close to my previous max here as well.

    Bench Press: I have yet to write this in my journal, but this past Monday I managed 175x5x5. This really isn't close to my previous max, but I still think its considerable progress from barely being able to do 135x5 just 4 months ago. With just under a month left in the semester, I would at least like to see myself being able to do 185 for at least 5 reps. I believe most peoples weak points on bench come from their triceps, but I think in my case its literally my chest. Nevertheless, bench press has always been "that lift" that has given me the most problems, so I will try to realized that that's just how it is, and do as well as I can.

    So although the end of the semester really represents the 5 month mark in my progress, I am going to set some goals that, at this current rate, seem realistic and attainable. I would like to meet my PR's on squats and dealifts, and for bench, 185x5.

    Deadlift:340x5
    Squat:300x5
    Bench:185x5

    So even if I do make these goals, I still have to keep in mind that I am a good 20 pounds heavier than i was when I set the PR's on my signature too. I honestly can't account for the extra weight. I'm not sure why i weigh close to 200 pounds now. I would *ideally* like to weigh what I used too for the strength that I was at, and then build up from there.

    anyway, back to doing physics homework....
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  25. #25
    Senior Member Natetaco's Avatar
    Join Date
    Nov 2005
    Location
    Raleigh NC
    Posts
    1,863
    Saturday full body.

    DB Press
    60x10
    80x5x5

    OH Press
    115x4x5

    Neutral Grip Chins
    bwx7
    bwx5
    bwx4

    As I noticed, doing these after heavy upper body work makes me weaker!

    DB Rows
    80x3x8

    getting better at this.

    BB Squats
    135x10
    185x5
    225x15

    Was aiming for 20, but decided to stop at 15. Interestingly enough, I started to run out of breath after the 10 rep, so I think this is what gave me the hardest time going on. Also, after this hell, my lower back on the right side and right leg were in pain and felt numb also.. I might have to check my form, or maybe it just started breaking down during the last few reps.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

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