Plain old lifting, or lifting on the plain

[Pig_Bodine]

Greetings to all fellow lifters,

I've been lurking here for a few years, registered last year, but have not posted much since. I suppose I prefer reading to writing.
However, now I’ve decided to finally post up a training log, hoping it will help me stay consistent in the future, and to receive some feedback and guidance.

I’m Hungarian, English is obviously not my native language so I apologize for any difficulties I may have – especially as regards colloquialisms, internet lingo or puns. I lived in the US for a few years, but been back in Hungary for a while.

I've turned 35 this year. Been lifting for over 7 years now, relatively consistently, making decent progress at times. Having started fairly late, I guess I never hoped to achieve anything sensational either strength- or sizewise, but I still hope to continue making progress in the long run.

Three years ago, I decided to build my own home gym in my basement, using up some of the money I had saved while in America. The initial investment has long been justified (now even the missus thinks so), since I haven’t had to pay for gym membership since, except for a few times a year when I meet some old friends in a public gym to lift together.

My home gym is really basic: I have a power rack my dear late father-in-law built for me, an adjustable bench, and free weights. I’m thinking about adding a pull-down station but it has to be really inexpensive and simple.

Next up: lifting history, e-stats and current routine.

[Pig_Bodine]

Strength has always been a priority for me, although I care a great deal about looks as well.
Like many, I’ve seen the best strength gains when I ran 5x5 by the book a few years ago.
More recently, the gains have been sporadic – they came when I managed to remain consistent for a period of time, but there have been quite a few setbacks which kept me from making truly significant progress.
My current bodyweight is about 92 kilos (205 ponds) after a slight cut to keep the waistline presentable in the summer (I’ve lost about 10 ponds in the past couple of months).
My best lifts (all done or repeated this year) have been:

Squat: 150 kg (330 lbs)x5
Bench: 120(265)x5
Deadlift: 175(375)x5
Press: 80(175)x5

The first two have not gone up much for quite some time, but I have made some progress on both DL and OHP this year.
The plan is really simple: I’ve started running Jim Wendler’s 5/3/1. I lift three days a week with a fair amount of assistance work. I’m just finishing the first mesocycle, deloading this week. The numbers I got on the main lifts are summed up in this table (the numbers in parentheses show how many reps I actually managed on the all-out sets; weights in kilos):

1st micro:

Squat
5x100
5x115
≥5x130 (9)

Bench
5x75
5x90
≥5x100 (10)

DL
5x110
5x130
≥5x150 (7)

OHP
5x45
5x60
≥5x65 (8)

2nd micro:

Squat
3x105
3x125
≥3x140 (7)

BP
3x80
3x95
≥3x105 (7)

DL
3x125
3x145
≥3x160 (6)

OHP
3x50
3x60
≥3x70 (7)

3rd micro

Squat
5x115
3x130
≥1x145 (4)

BP
5x90
3x100
≥1x110 (6)

DL
5x130
3x150
≥1x170 (5)

OHP
5x60
3x70
≥1x75 (4)

Needless to say, I was somewhat disappointed with the squat and the press numbers in the third micro. Diet and fatigue have played a role, and 4 is still better than 1, but I have to improve on these numbers the next time around.

Deloading numbers not worth posting (60% of 1st cycle).

[Pig_Bodine]

Assistance lifts during the first meso:

Squat
highish bar squat 90 kilos 3-4x10
good mornings 70x3x15
ab rollouts / dragon flags
DB bicep curls 9x3x20

Bench
Incline bench 60 kilos 4-5x10
Bent-over row 50x4-5x10
Lateral raises 5x2x20
Skulls 23x3x20
band pressdowns

DL
front squats 60x3x10
ghetto GHRs 30 degrees 3x12
situps / crunches
EZ bar curls 16x3x20

OHP
pullups BW 4x6-8
incline DB presses 27x3x12
DB rows 27x3x15
CGBP 50x3x15

Going to bump some of these up for the next meso.

[Pig_Bodine]

Sunday, 15 Aug, 2010
1st meso, 4th micro (deload)

Squat
warmup
barx10 (my bar weighs 10 kilos)
50x8

"work" sets
60x5
75x5
90x5

ab work
(rollouts, crunches)

decided to scrap the assistance work, and do some barbell complexes instead:

40 kilos (88 lbs.)
hang power cleans x6
presses x 6
front squats x6
BTN push presses x6
RDL x6

repeated it 3x in 5 mins; sweated for 20 mins after

[Pig_Bodine]

Tue, 17 Aug, 2010
1st meso, 4th micro (deload)

Bench
warmup:
30kilosx10
50x8

"work" sets
60x5
70x5
75x5

Incline bench press:
60x10
60x10

bent-over row
50x10
50x10

skulls
23x20
23x20

supersetted w/

lateral raises

5x20
5x20

[Pig_Bodine]

Today's cardio workout:

My backyard is overrun by weed (not that kind of weed), and the lawnmower is broken. I used a scythe: I put in an hour today, cut about half of it, will probably continue tomorrow. (Fitness considerations > getting it done quickly.)

[Pig_Bodine]

Thu, 19 Aug, 2010
1st mezo, 4th micro (deload)

Deadlift
warm-up:
50kilosx8

"work" sets:
70x5
90x5
100x5

front squats:
60x10
60x10

weighted planks:
(20kilos in backpack)
slow count to 30
slow count to 30

note to self: put clock on wall to keep time accurately

Cardio:
5km (3-mile) bike ride with kids in tow to playground by the nearest lake and 5 km back.
We have a bike trailer that I pull my two kids in. Can't post a link as of yet, will do later.

(I did not get around to cutting the rest of the weed. Possibly on Sunday.)

[Pig_Bodine]

Made some calculations as to what can be expected in the near future lifting-wise.
I want to stick with 5/3/1 for a while, at minimum until December.
I lift 3 times a week, which means each microcycle is completed in about 8-10 days, a meso thus taking about 35-40 days to complete. This loose calculation allows for the occasional layoff, inevitable due to work, family or health issues.
I will start my second mesocycle next week (Aug 23), which gives me about 120 days until Christmas, so I should finish my fourth meso by then.
I am a fan of slow and steady, so I'm not expecting to make any huge improvements in this timeframe. I want to hit the occasional PR though in whatever rep range. I don't think I will have to go beyond my estimated 1RM by then, so PRs are expected in the 3+ range.
I will be content if I hit any of these numbers by December in each lift:

Squat: 140x7+, 150x6+, 160x4+
Bench: 110x7+, 115x6+, 120x5+
DL: 160x7+, 170x6+, 180x4+
OHP: 70x7+, 75x6+, 80x5+

I am more cautious with my upper body numbers because I feel my lower body needs to catch up a little bit strengthwise, and I want to focus on that.

I think I will buy a lifting belt to truly bring up my squat and dead, and I may also need at least a couple of 20- or 10-kilo plates: as it stand right now, the most I can load the bar up to is 185 kilograms. I have a ****ty 30mm bar, and only 4 20-kilo plates, 8 10-kilo plates, and some smaller ones, so the length of the ends of the bar limits the amount of weight I can load it up to.

[Pig_Bodine]

As for longer-term plans, based on the last few years' experience, I came up with the following ideas:

August to late October: focus on strength and mobility. Will supplement training with mobility exercises 1-2 times a week. When school starts next week, I will transport kids to kindergarten and daycare almost every morning and pick them up 2-3 times a week. I will use the bike and trailer when and as long as weather permits, giving me enough cardio not to gain too much fat.
Expect bodyweight to go over 94 kilos (taken in the morning)

October to early February: focus on maximal strength. In winter, I usually eat like a horse -- this is especially true of the Christmas period. I also do little outdoors cardio in the winter, and winter break from school (I work in the academia) gives me more time to lift in December and January. I am considering trying something like the Russian Squat Program. Will see if I have the balls to try it.
Expect bodyweight to go over 97 kilos (in the morning)


February to April: focus on upper body hypertrophy. Time to wear a t-shirt: need I say more? May return to 5/3/1 with a bodybuilding focus, may do something else entirely.
Bodyweight: staying about the same

End of April to July: cutting down for summer for appreciative looks by the lakeshore and stroking my vanity.

[Pig_Bodine]

Sun, 22 Aug, 2010
1st meso, 4th micro (deload)

Press
30kilosx5
40x5
50x5

Pull-ups:
BWx6
BWx7

Incline DB press
27x12
27x12

DB row:
27x15
27x15

CGBP:
50x15
50x15

Not much to say: quick, painless workout. With the deload out of the way, I'm getting ready for a more serious squat workout tomorrow.

[Pig_Bodine]

Mon, 23 Aug, 2010
2nd meso, 1st micro

Squat (work sets only)
105kgx5
120x5
135x8

90x10 x3

Good morning
75x12 x3

Dragon flag
3x6 (x-1-4 cadence)

DB curls
9x20 x2

The all-out squat set is mathematically a rep PR, but it is perfectly in line with 130x9 and 140x7 I got last month. The last couple of reps must not have been pretty for the imaginary onlooker.

[Pig_Bodine]

Wed, 25 Aug 2010
2nd meso, 1st micro (5/5/5)

Bench press (work sets only)
75kgx5
90x5
105x8 >>> rep PR

Incline bench:
65x10, 10, 10, 10, 10

BB row:
55x10, 10, 10, 10, 10

Dips:
BWx15, 12

Cable pull-downs:
55x15, 12, 12

Rope pressdowns:
25x20, 15

supersetted with

Lateral raises:
5x20, 20

Shoulder mobility drills, static stretching

Comments in separate post.

[Pig_Bodine]

Very good day in (and out of) the gym.
I worked out in a public gym for the first time in many months. I met my oldest friend in the city at the gym where he goes to lift, and we trained together.
I got one more rep on the 105kg bench than I did a few weeks back, so hopefully that's a sign of progress. The last rep was fairly slow, it even stopped for a split second, but then went up.
Got a good stretch on the back exercises, I have mild DOMS in the lats.

It was also fun to watch other people train, full-body curls never cease to amaze me. I gave a kid some unsolicited advice on glose-grip benching. Also showed my friend how to do the standing press, since he had always done it seated and seemed ready for something new.

[Pig_Bodine]

Sat, 28 Aug 2010
2nd meso, 1st micro (5/5/5)

Deadlift (work-sets only)
115 kgx5
135x5
155x7 >>>rep PR (341 lbs)

front squats:
65x10, 10, 10

ghetto GHR:
15 degrees: 8, 8, 8

EZ bar curls:
21x20, 20

weighted planks (20 kgs in backpack)
45 sec., 45 sec.

Good workout again. Slight progression on the deads, probably could have gotten more but did not want to risk it. Relatively short breaks on the assistance lifts, got done in about 50 mins.

[Pig_Bodine]

Mon, 30 Aug 2010
2nd meso 1st micro (5/5/5)

Press (work sets)
50kgx5
60x5
70x8 (rep PR)

Pull-ups:
BWx 8, 7, 6, 6

Incline DB press:
29sx 10, 10, 10, 10

DB row:
29sx 15, 15, 15

CGBP:
50x15, 15

DB overhead extension:
7x25

Duration: 40 mins

Comments:
Happy with the press PR. A few weeks ago, I got 70 for 7 reps, this time for 8. Form is crucial in overhead pressing. On the last micro of the first meso, I let the bar travel forward before clearing my head, and consequently failed on the 5th rep at 75 kilos. This time, I paid close attention to keeping the bar path vertical, and it was much easier this way.
I kept the breaks really short on the assistance lifts (around 60 sec.).
Time for the second micro (3x3)

[Pig_Bodine]

Wed, 1 Sep 2010
2nd meso, 2nd micro (3/3/3)

Squat (work sets only)
115kgsx3
130x3
145x6 (PR)

90x10
90x10
90x10

Dragon flags:
3x6 (4 second negatives)

Duration: 40 mins

I was a little pressed for time, so I decided to cut the second assistance lift (I usually do GMs). Happy with the 145x6, was expecting something like this a few weeks back when I only got 4 with the same weight. Last rep was slowish, back less tight than usual, knees a little buckling, but I suppose that's normal on an all-out effort.

[Pig_Bodine]

Fri, 3 Sep 2010
2nd meso, 2nd micro (3/3/3)

Bench (work sets only)
85x3
100x3
110x7 (242 lbs.)

Incline bench:
65x 10, 10, 10, 10, 10

Bent-over BB row:
55x 10, 10, 10, 10, 10

Skulls:
26x 20, 20

Duration: 50 mins

The all-out bench set ties an oldish PR for this weight. Rep no. 7 was relatively smooth, so I went for no. 8 but missed that by a long shot. Nice and easy on the assistance lifts. My bent-over rows are really weak -- I have been able to use much more weight in the past but then I either had to start from the floor, come up in a more vertical position, or use chest support, whereas this way allows for a better stretch at the bottom.

[Pig_Bodine]

Mon, 6 Sep 2010
2nd meso, 2nd micro (3/3/3)

Deadlift (work sets only)
135x3
150x3
165x6 (363 lbs., rep PR)

Front squats:
65 x 10, 10, 10

Ghetto GHRs:
15 degrees: 9, 9, 9

Planks (20 kilos in backpack)
50 secs., 50 secs.

seated DB curls:
9 x 20, 23

I really like this setup -- thank you, Mr. Wendler. I have been hitting rep PRs in the 6-8 range for a couple weeks now.
Today's workout was really 'hardcore' in that the basement is partially flooded, so everytime I set the weight down, I heard water gurgling under the wooden floor (which also need reinstalling).

[Pig_Bodine]

Wed, 8 Sep, 2010
2nd meso, 2nd micro (3/3/3)

Press (work sets only)
60x3
70x3
75x6 (165 lbs.)

Pull-ups:
BWx 8, 7, 7, 6

Incline DB press:
29sx 10, 10, 10, 10

DB row:
29x 15, 15, 15

CGBP:
50 x 18, 16

Comments:
Content with the press, another rep PR for this weight. On the other hand, I really hate pull-ups, my pulling strength is unfortunately lagging. It it usually my brachialis that usually gives out, but I think it shows that my lats are also not strong enough. Have to work on that.

[Pig_Bodine]

Sat, 11 Sep 2010
2nd meso, 3rd micro (5/3/1)

Squat (work sets only)
115x5
135x3
150x6 (330lbs. > PR)

90x10
90x10
90x10

Dragon flag:
3x6

Duration: 40 mins.

Short and sweet workout. Came after two days and a half of digging, shoveling and pushing the wheelbarrow. I was pretty tired but I still felt I shouldn't skip training, and was rewarded with another new record. My previous best was 150x5 a few months ago, and this time 6 reps felt like I was leaving something in the tank. For a couple of seconds, I contemplated trying a seventh but then decided not to risk it. Skipped good mornings as my lower back was already fried.

[Pig_Bodine]

Fri, 17 Sep, 2010
2nd meso, 3rd micro (5/3/1)

Bench (work sets only)
90x5
105x3
115x5 (253 lbs.)

incline bench:
65x 10, 10, 10, 10, 10

bent-over rows:
60x 10, 10, 10, 10, 10

OH extensions:
10 x 20, 20

Comments: missed two workouts through a minor illness (kids always bring home some bug when school restarts).
The bench was okay. 5 reps was just about what I was hoping to get on 115. The fifth rep was slow enough so I didn't attempt a 6th one.

[Pig_Bodine]

Forgot to add this over the weekend:

Sat, 18 Sep, 2010
2nd meso, 3rd micro (5/3/1)

Deadlift (work sets only)
135x5
155x3
175x5 (385 lbs.)

Fronst squats:
65x 10, 10, 10

Ghetto GHR
15 degrees from horizontal:
9, 9, 9

front planks (20 kilos in bakcpack):
45 secs., 40 secs.

Comments:
Deads tied my all-time PR. Last rep very slow.
I don't know if I can ever up the assistance volume on lower body: beyond three sets everything feels like cardio. Cranking out five sets on the incline or even rows is much more fun than on squat variations. Perhaps I need more conditioning work.
Planks were challenging: previously, I had done them on my palms as in a push-up. Now I realize that supporting myself on my elbows is actually harder since my torso is closer to being horizontal.

[Pig_Bodine]

Mon, 20 Sep, 2010
2nd meso, 3rd micro (5/3/1)

Press (work sets):
60x6
70x3
80x5 (176 lbs.)

Pull-ups:
BWx 8, 7, 7, 4/3 >> rest-paused to get 30 reps

Incline DB press:
29s x 10, 10, 10, 10

DB rows:
29x 15, 15

CGBP:
50x 20, 20 >> somewhat longer breaks than usual

Comments:
The press is apparently my strongest lift. I've never tested my 1RM but I should be good for a BW press @ 93 kilos (205 lbs). Hopefully getting stronger in the press will carry over to my bench as well.

[Pig_Bodine]

Sat, 25 Sep 2010
2nd meso, 3rd micro (deload)

Squat:
60x5
80x5
95x5

Bench:
50x5
65x5
75x5

Power clean:
50x5
60x3
70x3
80x1
85x1
90x1

Comments:
Skipped a midweek workout again, due to a somewhat hectic work schedule and laziness, but this being a deload, I decided to condense the squat and the bench workouts into one, cutting out the usual assistance lifts. Instead, I added power cleans just for variety's sake, working up to near my old max with relative ease. My form was really bad on the last one but it still went up easily.

[Pig_Bodine]

Mon, 27 Sep, 2010
2nd meso, 4th micro (deload)

Deadlift:
75x5
95x5
110x5

Press:
35x5
45x5
55x5

Notes: Another quick, condensed workout. Done in 20 mins.

[Pig_Bodine]

Sat, 2 Oct, 2010
3rd meso, 1st micro (5/5/5)

Squat:
110x5
125x5
140x8 (308lbs > rep PR)

Squat:
90x10, 10, 10, 10

Notes:
This looks a little like the Boring But Big template. I think I will be doing low volume in the following workouts, as my energy levels have been pretty low lately.
I did not lift during the week. I was overworked and stressed out, with the added benefits of not eating right, losing sleep and drinking too much to try and counter the stress. Thankfully, it's all over now and I am hoping to go back to eating right, resting enough and sleeping well.
After all this, hitting a rep PR on squats came as a surprise. Bench WO tonight.

[Pig_Bodine]

Mon, 4 Oct 2010
3rd meso, 1st micro (5/5/5)

Bench (work sets only):
80x5
98x5
108x9 (237lbs, rep PR!!!)

Incline BB bench:
68x 10, 10, 10, 10, 10

BB row:
60x 10, 10, 10, 10, 10

OH DB extension:
10x25

Notes:
The bench rep PR was awesome. Last month, I got 105x8 and 110x7, so this time I expected 7 or maybe 8 reps @108, but was able to crank out 9. This got me energized for the rest of the workout.