IH33 Linear Progression Log

[IH33]

Well after years of training off/on and finally almost 10 months of almost no weight training I decided to get back into it. I figured what better time than now to go back all the way to the basics and start from the bottom, so that's what I did. Strong lifts 5 x 5 is what I am following, pretty simple very similar to starting strength. Linear progression 5 lbs every workout for every movement except dead lifts, 10 lbs every time for them. I have a rough idea of where my weights were for the lifts from the last time I was in the gym so I just went a lot lighter then that. Three workouts a week following A/B. Recommended assistance exercises in the program are all body weight so I will mostly likely add them, dips and chins. Other than that my gym has a pool so I might swim a little but not trying to go crazy on assistance or anything like that. I haven't done anything for almost a year so I wanna see what this can actually do.

A- Squats 5 x 5 Bench 5 x 5 Row 5 x 5
B- Squats 5 x 5 Press 5 x 5 Dead lift 1 x 5

Starting lifts

Squat - 135
Bench - 135
Dead lift - 185
Press - 85
Row - 95

30 July 2013

Squats
Warm up- 45 x 8, 95 x 5, 115 x 5
Working Sets - 5 x 5 @ 135 lbs

Bench
For some reason I didn't warm up with this. I guess it was because I started light enough, I felt like it was a warm up to begin with. Anyway
Working Sets - 5 x 5 @ 135 lbs

Barbell Row
Same thing didn't warm up with this movement, already felt pretty loose. Next time I will definitely warm up both movements though.
Working Sets - 5 x 5 @ 95 lbs

[IH33]

1 August 2013

Squats
Warm up - 45 x 6, 95 x 5, 115 x 5
Working sets - 5 x 5 @ 140 lbs

Press
Warm up - 45 x 5, 65 x 5
Working sets - 5 x 5 @ 85 lbs

Dead lift
Warm up - 115 x 5, 155 x 5
Working sets - 1 x 5 @ 185

Chins
3 x F - 6,6,5

Felt the urge to swim and pool was empty so I swam 500 meters. Broke it down into 150 M, 150 M, 100 M, 100 M

[IH33]

Spent the weekend out of state for a family reunion so wasn't able to hit the gym. But got back today hit all the lifts I was supposed to and now going MWF.

5 August 2013

Squats
Warm up - 45 x 5, 95 x 5, 115 x 5
Working sets - 5 x 5 @ 145

Bench
Warm up - 45 x 5, 95 x 5, 115 x 5
Working sets - 5 x 5 @ 140

Barbell Row
Warm up - felt pretty warm from squats and bench
Working sets - 5 x 5 @ 100

Bar dips
3 x 5

[IH33]

7 August 2013

Squats
Warm up - 45 x 5, 95 x 5, 125 x 5
Working sets - 5 x 5 @ 150

Press
Warm up - 45 x 5, 65 x 5
Working sets - 5 x 5 @ 90

Dead lift
Warm up - 95 x 5, 135 x 5, 165 x 5
Working sets - 1 x 5 @ 195

Pull ups
3 x 6

The plan with pull ups/ chin ups and dips is to hit all three sets at the same number then move up to the next number. All strict with elbows locked out.

[IH33]

9 Aug 2013

Squats
Warm up - 45 x 5, 95 x 5, 135 x 5
Working sets - 5 x 5 @ 155

Bench
Warm up - 45 x 5, 115 x 5
Working sets - 5 x 5 @ 145

Barbell Row
Warm up - 45 x 5
Working sets - 5 x 5 @ 105

Bar dips
3 x 6

[IH33]

12 August 2013

Squats
Warm up - 45 x 5, 95 x 5, 135 x 5
Working sets - 5 x 5 @ 160

Press
Warm up - 45 x 5, 65 x 5
Working sets - 5 x 5 @ 95

Dead lift
Warm up - 135 x 5, 175 x 5
Working sets - 1 x 5 @ 205

Chin ups
3 x 6

[IH33]

14 Aug 2013

Squats
Warm up - 45 x 5, 95 x 5, 135 x 5
Working sets - 5 x 5 @ 165

Bench
Warm up - 45 x 5, 95 x 5, 135 x 5
Working sets - 5 x 5 @ 150

Barbell Row
Warm up - 65 x 5
Working sets - 5 x 5 @ 110

Bar dips
3 x F 10,8,7

[IH33]

17 August 2013

Squats
Warm up - 45 x 5, 95 x 5, 135 x 5
Working sets - 5 x 5 @ 170

Press
Warm up - 45 x 5, 65 x 5
Working sets - 5 x 5 @ 100

Dead lift
Warm up - 135 x 5, 185 x 5
Working sets - 1 x 5 @ 215

Pull Ups
7,6,6

[IH33]

20 Aug 2013

Squats
Warm up - 45 x 5, 95 x 5, 135 x 5
Working sets - 5 x 5 @ 175

Bench
Warm up - 45 x 5, 95 x 5
Working sets - 5 x 5 @ 155

Barbell Row
Working sets - 5 x 5 @ 115

Bar dips
10,10,10. Next session I am gonna add weight

[IH33]

22 August 2013

Squats
Warm up - 45 x 5, 135 x 5
Working sets - 5 x 5 @ 185

Press
Warm up - 45 x 5, 65 x 5
Working sets - 5 x 5 @ 105

Dead lift
Warm up - 135 x 5, 185 x 5
Working sets - 1 x 5 @ 225

Chins
8,7,7