young_squatter strength comeback journal

[young_squatter]

It has been a very long time since I posted on here, probably since I graduated college in 2009 was my last time on here. A lot has happened since then.

-I am now a Corrections Officer and have been for the last three years, I am married and my wife is 31 weeks pregnant with our first child.
-In 2012 I got a serious blood clot from my pelvis all the way through my left leg, did three days of surgery to remove the clot. And I am now on blood thinners for the rest of my life.
-Diagnosed with IBC-Constipation in summer of 2012, so that gives me a lot of problems.

Just started getting seriously back into lifting a few months back. My goals are to gain strength and muscle so I decided to go with the 5/3/1 routine.

Current info:
Age: 25
Weight: 174.4
Height: 6 foot


My diet I use fitday and try to eat 3000-3500 a day. 1 gram protein per lb bodyweight and the rest is fat and carbs. I eat more if I do cardio on the day with the weights, not big on cardio but I do it a couple times a week.

[young_squatter]

2/20/2013 Wed: Bench Day (Wave A)

Bodyweight: 174

Bench Press: 5/3/1
Warm Up: 75 x 5, 95 x 5, 105 x 5
Work Sets: 120 x 5, 135 x 5, 155 x 10 (Heavy singles) - 175x1, 175x1

Incline DB Press: Assistance strength progression
30x10, 40x10, 50x10

Pull-Ups: (Hammer Grip)
BW X 6, 6, 6, 5, 5, 4 = 32 REPS

Kroc Rows:
40x15, 12, 12, 12

Rope Pressdowns:
4 Plates x 12, 10, 3 Plates x 15

EZ Bar Curls:
50 x 20, 15

Push Ups:
BW X 35

-Good first workout, really enjoyed it. Bench Press felt kind of light which was a surprise. Could of got 155 x 12 but staying away from failure. The Incline DB Press was pretty easy as well. Trying to increase strength on pull ups and chin ups so Ill be doing different sets and reps for those and keeping volume down for arms.

[young_squatter]

Wave 1: Squat 5/3/1 (5,5,*)

Squats: 95 x 5, 120 x 5, 135 x 3
155 x 5, 175 x 5, 195 x 10, 215 x 1, 215 x 1

SLDL: Assistance
120 x 10, 150 x 10, 185 x 12

Leg Press:
200 x 15, 15, 15

Seated Leg Curls:
50 x 20, 20, 20

Hyperextensions:
BW X 10, 8, 8, 8, 8

Sit Ups:
BW X 25, 25

-Good workout, need to get more ab work done next workout. Trying not to do to much volume since I just started the workout. Leg Press and Curls were pretty easy.

[young_squatter]

2/23/2013 Wave A Military Press:

Military Press: 40 x 5, 55 x 5
70 x 5, 80 x 5, 90 x 11, 105 x 1

CG Bench:
75 x 10, 90 x 10, 110 x 12
Superset
Pull-Ups: (overhand grip)
BW X 6, 6, 6, (Underhand) 6, 4

Pressdowns Superset BB Rows:
75 x 12, 12, 12, 12, 12 95 x 15, 15, 15 (DB Row) 35 x 15, 12

Mini Barbell Curls Superset Push Ups:
+40 x 10, +20 x 15 / BW X 30, 20

-Good Workout

[young_squatter]

2/25/2013 Wave A Deadlifts


Deadlifts: 120 x 5, 150 x 5, 180 x 3
195 x 5, 225 x 5, 255 x 12, 295 x 1

Box Squats:
95 x 10, 135 x 10, 175 x 12

Leg Press:
250 x 10, 10, 10, 10

Seated Leg Curls:
65 x 15, 15, 15, 15

Dumbbell Shrugs:
45 x 25, 20, 15

Cable Rope Ab Crunch:
95 x 15, 15, 15, 15

Hyperextensions:
BW x 12, 12, 12,

[young_squatter]

2/26/2013 Wave B: Bench

Bench Press:
125 x 5, 145 x 3, 165 x 8

Incline DB Press Superset Weighted Hammer Chins: Assistance Lift:
40 x 8, 45 x 8, 55 x 12 / +10 x 5, 4, 4

T-Bar Rows Superset Rope Pressdowns:
85 x 12/3 Plates x 12 - 5 sets of this

Face Pulls:
3 Plates x 20, 20, 20

Band Push-Ups Superset Ez Bar Curls:
Black Band x 12, 10, 10 / 60 x 12, 12, 12

-Good second workout, got in and out and enjoyed the workout.