Ironwake's - Back to Basics

**Ironwake** · 10-05-2015, 08:31 AM

Been away for a long long time, but want to start getting back into lifting seriously. These logs were one of my biggest motivations, holding me accountable and making it easy to track/comment on progress, maybe some people remember me from my previous logs.

Last few years I've been fairly slack, working over in stints every now and then; but staying somewhat fit through rec sports ( soccer, flag football, etc ). I'm going to rerun starting strength in a slight deficit to regain the strength that I've undoubtedly lost during my time off. Ideally, I'm looking to lose about 10-15lbs over about 2-3 months then start a slower bulk.

I'm thinking if I start fairly low, I should be able to keep up with LP during my cut and time it right around when I'm looking to end my cut.

Old Logs:
Original SS Log: http://forum.bodybuilding.com/showth...hp?t=118409981

Going to start at the following -

Squat - 135
Bench - 95
Deadlifts - 135

OHP - 65
Powercleans - 65

Currently sitting around 195-6 lbs, looking to get down to 180 before a slow bulk. Bought a house within the last year, and got a pretty nice home gym setup with a power rack. Really nice to be able to walk out to the garage to lift, but killer in the summer.

Will post my first workout this evening.

**Ironwake** · 10-05-2015, 02:12 PM

Squat
135x5
135x5
135x5

Bench
95x5
95x5
95x5

Deadlift
135x5

Weight
194lb * gonna try to weigh myself Mondays after my workout

Not going to include warmups this time, but I start with the bar and work up doing a couple set... similar to whats described in the SS books.

**Ironwake** · 10-08-2015, 05:17 AM

Squat
140x5
140x5
140x5

Press
65x5
65x5
65x5

Power Cleans
65x3
65x3
65x3
65x3
65x3

Probably going to stick with +5lbs on Squat/Dead, +2.5lb on Bench/Press/Cleans until I stall on each.

**Ironwake** · 10-11-2015, 06:52 AM

Fridays workout:

Squat
145x5
145x5
145x5

Bench
97.5x5
97.5x5
97.5x5

Deadlift
145x5

Gonna make a few jumps early in the deads, since they will get behind my squats fairly quickly if I keep them at the same pace

**Ironwake** · 10-13-2015, 05:36 AM

Monday's Workout

Squat
150x5
150x5
150x5

Press
67.5x5
67.5x5
67.5x5

Power Cleans
67.5x3
67.5x3
67.5x3
67.5x3
67.5x3

Weight
191.5lb ( on Tuesday )

Not sure if it's just a random fluctuation but weight seems a little low since that would be about 2.5lbs down in a week. Will monitor it and increase calories if it trends the same next week.

**Ironwake** · 10-15-2015, 05:01 AM

Wednesdays Workout

Squat
155x5
155x5
155x5

Bench
100x5
100x5
100x5

Deadlift
155x5

**Ironwake** · 10-16-2015, 02:14 PM

Fridays Workout

Squat
160x5
160x5
160x5

Press
70x5
70x5
70x5

Power Cleans
70x3
70x3
70x3
70x3
70x3

**Ironwake** · 10-26-2015, 06:07 AM

Had to travel last minute for work last week, got some crappy workouts in to hold me over at the hotel.

Back at it this week

**Ironwake** · 10-27-2015, 06:19 AM

Mondays Lifts

Squat
160x5
160x5
160x5

Bench
105x5
105x5
105x5

Deadlift
160x5

**Ironwake** · 10-29-2015, 11:14 AM

Squat
165x5
165x5
165x5

Press
72.5x5
72.5x5
72.5x5

Power Cleans
72.5x3
72.5x3
72.5x3
72.5x3
72.5x3

Weight
191.6 Makes a lot more sense, more towards the projected weight loss I was expected. Still on track

**NGV22** · 10-29-2015, 11:33 AM

mirin your 990 totals which you had five years ago. this gonna be interesting to follow

**Ironwake** · 10-30-2015, 04:52 AM

Originally Posted by NGV22

mirin your 990 totals which you had five years ago. this gonna be interesting to follow

Thanks!

Hoping I can push over 1k, but I imagine it will be a little bit slower progress this time around. Not going to run 5k calories this time

I will probably do a 1RM test before I start my bulk around the end of the year.

**Ironwake** · 11-01-2015, 05:23 AM

Fridays Lifts

Squat
170x5
170x5
170x5

Bench
107.5x5
107.5x5
107.5x5

Deadlift
175x5

Forgot to post this! From friday

**Ironwake** · 11-03-2015, 04:23 AM

Mondays Lifts

Squat
175x5
175x5
175x5

Press
75x5
75x5
75x5

Power Cleans
75x3
75x3
75x3
75x3
75x3

**NGV22** · 11-03-2015, 07:36 AM

Too easy for ya. Keep it going.

**Ironwake** · 11-07-2015, 12:33 PM

Originally Posted by NGV22

Too easy for ya. Keep it going.

Still pretty light weight, sticking to the plan. Should start getting heavy as I'm finishing up my cut.

Forgot to post Wednesdays workout! :|

Wednesdays Lifts

Squat
180x5
180x5
180x5

Bench
110.5x5
110.5x5
110.5x5

Deadlift
185x5

------------------------

Fridays Lifts

Squat
185x5
185x5
185x5

Press
77.5x5
77.5x5
77.5x5

Power Cleans
77.5x3
77.5x3
77.5x3
77.5x3
77.5x3

Weight ( as of Thursday ): 189.5lbs

**Ironwake** · 11-11-2015, 05:55 AM

Out of town again for work this week, crappy hotel workouts ensue...

Back at it next week!

**Ironwake** · 11-17-2015, 06:59 AM

I'm back!

Yesterdays Lifts:

Squat
185x5
185x5
185x5

Bench
115x5
115x5
115x5

Deadlift
195x5

**Ironwake** · 11-20-2015, 06:23 AM

Wednesdays:

Squat
190x5
190x5
190x5

Press
80x5
80x5
80x5

Power Cleans
80x3
80x3
80x3
80x3
80x3

**Ironwake** · 11-24-2015, 02:55 PM

back logged a bit

Wednesday
Squat
190x5
190x5
190x5

Bench
120x5
120x5
120x5

Deadlift
200x5

Yesterday
Squat
200x5
200x5
200x5

Press
85x5
85x5
85x5

Power Cleans
85x3
85x3
85x3
85x3
85x3

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