BigDad79's Return To Power

[BigDad79]

What's your sticking point?

I think the biggest issue I have is that I've already done 5 working sets of squats (not to mention warm-ups) and shoulder press ahead of it. Just beat by the time I get to DL. No real sticking point. Just slow, but the weight is moving pretty easy.

[BigDad79]

09-Oct-2017

5x5 StrongLift - Workout A

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
260lbs - 5x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
195lbs - 5x5

BOR
115lbs - 1x5 (w/u)
150lbs - 5x5

Weighted Dips
30lbs - 3x5

Good workout. Finally starting to dial in the Bench Press.

[BigDad79]

10-Oct-2018

FDB - Home - Bodyweight Workout 2

Single Leg Hip Raise Off Bench SS Diamond Pushup
12,12,12 SS 12,12,12

V-Ups SS Rear BW Lunge
12,12,12 SS 12,12,12

Bench Dips SS Wall Sit
12,12,12 SS 60s,60s,60s

Burpees SS Roll-Ups
5,5,5 SS 5,5,5

Blech! I hated the Burpee/Roll-Ups at the end. Total drainer, but got it done!

[BigDad79]

11-Oct-2018

FDB - Home - Bodyweight Workout 5

Steam Engines - 10, 11, 13
Wall Sprints - 30, 82, 84
Shoulder Tap Pushups - 10, 10, 8
Seated Crunches - 23, 48, 42
Freehand Jump Squats - 24, 22, 24
Wide Leg Situps - 8, 8, 8

AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles

I think the numbers are about right.

[BigDad79]

12-Oct-2018

5x5 StrongLift - Workout B

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
265lbs - 5x5

OH Press
45lbs - 2x5 (w/u)
75lbs - 1x3 (w/u)
120lbs - 5x5

DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
285lbs - 1x1 (w/u)
305lbs - 1x5

Pull Ups
BW - 6,5,5

Back in the 300's! Loving it. Feeling strong. Will be up to 3 plates each side. Getting pumped! Gonna be ditching this 5x5 plan as soon as I get to 300lbs 5x5 on squat and then I'll be moving to a 5/3/1 approach. Gonna love the reduced volume on a per workout basis.

[BigDad79]

15-Oct-2017

5x5 StrongLift - Workout A

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
245lbs - 1x1 (w/u)
270lbs - 5x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
200lbs - 5x5

BOR
115lbs - 1x5 (w/u)
155lbs - 5x5

Weighted Dips
35lbs - 3x5

Back in the 200's for Bench Press. Starting to "feel" this exercise more and more. I need to break that 225 barrier just to get the mental anguis part of this out of my mind (it's where I blew out my shoulder).

[BigDad79]

18-Oct-2018

5x5 StrongLift - Workout B

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
255lbs - 1x1 (w/u)
275lbs - 5x5

OH Press
45lbs - 2x5 (w/u)
85lbs - 1x3 (w/u)
125lbs - 5x5

DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
285lbs - 1x1 (w/u)
315lbs - 1x5

3 Plates! Back to some semi-respectable weights here. And it felt light. I'm very excited about how the DL is progressing overall.

[BigDad79]

20-Oct-2017

5x5 StrongLift - Workout A

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
255lbs - 1x1 (w/u)
280lbs - 5x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
205lbs - 5x5

BOR
135lbs - 1x5 (w/u)
160lbs - 5x5

Weighted Dips
40lbs - 3x5

Feeling strong here. Bench feels good, but I'm thinking a deload might be in order just to confirm the strength and not push too fast (or is that just my fear of 225 coming through?).

[BigDad79]

29-Oct-2018

5x5 StrongLift - Workout B

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
250lbs - 5x5

OH Press
45lbs - 2x5 (w/u)
75lbs - 1x3 (w/u)
110lbs - 5x5

DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
285lbs - 1x1 (w/u)
325lbs - 1x5 <-- 5 Rep PR!

Was sick all of last week so I didn't train. Came back this AM and took the 10% deload the 5x5 app offered me. But, I was feeling really strong going into the DL's and really, really wanted that PR. It felt good and I think I still left 20-30lbs out there, easy.

[BigDad79]

31-Oct-2017

5x5 StrongLift - Workout A

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
255lbs - 1x1 (w/u)
275lbs - 5x5

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
185lbs - 5x5

BOR
135lbs - 1x5 (w/u)
165lbs - 5x5

Took the deload on Bench, but worked through on BOR.

[BigDad79]

02-Nov-2018

5x5 StrongLift - Workout B

Squats
45lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
255lbs - 1x1 (w/u)
285lbs - 5x5

OH Press
45lbs - 2x5 (w/u)
75lbs - 1x3 (w/u)
115lbs - 5x5

DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x3 (w/u)
305lbs - 1x1 (w/u)
335lbs - 1x5 <-- 5 Rep PR!

Last 5x5 workout and I set a 5-Rep PR on DL! On to 5/3/1!

[BigDad79]

05-Nov-2018

5/3/1 - Deadlift Day

Deadlifts
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
1210lbs - 1x3 (w/u)
230lbs - 1x5
265lbs - 1x5
300lbs - 1x8
230lbs - 1x12

Good Mornings SS Leg Raises
95lbs - 5x10 SS BW - 5x10

First 5/3/1 workout and I'm liking this type of workout. Quick, tough and to the point. Let's get some!

[BigDad79]

06-Nov-2018

5/3/1 - Bench Press

Bench Press
85lbs - 1x5 (w/u)
110lbs - 1x5 (w/u)
135lbs - 1x3 (w/u)
140lbs - 1x5
160lbs - 1x5
185lbs - 1x10
140lbs - 1x15

DB Bench Press SS DB Row
40lbs - 1x10 SS 50lbs - 1x10
50lbs - 4x10 SS 50lbs - 4x10

Chest was feeling great after this workout! Haven't worked like this in a while.

[BigDad79]

08-Nov-2018

5/3/1 - Squat Day

Squats
120lbs - 1x5 (w/u)
150lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
195lbs - 1x5
225lbs - 1x5
255lbs - 1x8
195lbs - 1x12

Leg Curls
110lbs - 5x12

Leg Presses
460lbs - 5x12

Again, I'm loving this new format and really love being able to concentrate on one lift and one strong movement.

[BigDad79]

09-Nov-2018

5/3/1 - Overhead Press Day

Overhead Press
55lbs - 1x5 (w/u)
65lbs - 1x5 (w/u)
80lbs - 1x3 (w/u)
85lbs - 1x5
100lbs - 1x5
110lbs - 1x9
85lbs - 1x12

Chin-Ups SS Dips
BW - 1x5 SS BW - 1x10
BW - 4x6 SS BW - 4x10

[BigDad79]

12-Nov-2018

5/3/1 - Deadlift Day

Deadlifts
135lbs - 1x5 (w/u)
175lbs - 1x5 (w/u)
210lbs - 1x3 (w/u)
245lbs - 1x3
280lbs - 1x3
315lbs - 1x7
245lbs - 1x10

Good Mornings
105lbs - 5x10

BB Row
135lbs - 5x10

I love the 3 set AMRAP approach. Setting 1RM every where I go

[BigDad79]

13-Nov-2018

5/3/1 - Bench Press

Bench Press
85lbs - 1x5 (w/u)
110lbs - 1x5 (w/u)
135lbs - 1x3 (w/u)
150lbs - 1x3
170lbs - 1x3
195lbs - 1x10
150lbs - 1x15

DB Bench Press SS DB Row
55lbs - 5x10 SS 55lbs - 5x10

Bench is moving in the right direction and shoulder doesn't feel any pain. Loving life!

[BigDad79]

17-Nov-2018

5/3/1 - Squat Day + OHP

Squats
135lbs - 1x5 (w/u)
150lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
210lbs - 1x3
240lbs - 1x3
270lbs - 1x7
210lbs - 1x12

Leg Curls
115lbs - 5x12

Leg Presses
5100lbs - 5x12

OHP
55lbs - 1x5 (w/u)
65lbs - 1x5 (w/u)
80lbs - 1x3 (w/u)
90lbs - 1x3
105lbs - 1x3
120lbs - 1x7
90lbs - 1x12

Had to throw Squats and OHP into the same day due to scheduling. Feeling strong!

[BigDad79]

19-Nov-2018

5/3/1 - Deadlift Day

Deadlifts
140lbs - 1x5 (w/u)
175lbs - 1x5 (w/u)
210lbs - 1x3 (w/u)
265lbs - 1x5
300lbs - 1x3
335lbs - 1x6
265lbs - 1x10

Good Mornings
110lbs - 5x10

BB Row
135lbs - 5x10

Set a cycle 1RM of 402lbs with today's workout. Loving it! Finally broke that 400lbs barrier.

[BigDad79]

20-Nov-2018

5/3/1 - Bench Press

Bench Press
85lbs - 1x5 (w/u)
110lbs - 1x5 (w/u)
135lbs - 1x3 (w/u)
160lbs - 1x5
185lbs - 1x3
205lbs - 1x10 <-- 10 Rep PR
160lbs - 1x15

DB Bench Press SS DB Row
60lbs - 5x10 SS 60lbs - 5x10

Set 60 Day Goal of greater than 260lbs calculated 1RM with 205x10 (calculated 1RM of 275lbs). Feeling very strong on bench lately. Very happy with the growth here.

[BigDad79]

I mentioned a 60-Day Goal in my last post so I figured I'd give a little more background. I started a challenge of sorts on 01-Oct for the last quarter of the year. I have overall strength goals that I broke down into 30-, 60-, and 90-day goals as follows:

30-Day Goals

• Deadlift (DL): 360lbs Calculated 1RM (C1RM) <-- Achieved 18-Oct-2018 (315lbs x 5)
• Bench Press (BP): 235lbs C1RM <-- Achieved 15-Oct-2018 (235lbs x 5)
• Squat: 325lbs C1RM <-- Achieved 20-Oct-2018 (280lbs x 5)
• Overhead Press (OHP): 145lbs C1RM <-- Achieved 18-Oct-2018 (125lbs x 5)

60-Day Goals

• DL: 395lbs C1RM <-- Achieved 19-Oct-2018 (335lbs x 6)
• BP: 260lbs C1RM <-- Achieved 13-Nov-2018 (195lbs x 10)
• Squat: 380lbs C1RM
• OHP: 175lbs C1RM

90-Day Goals

• DL: 435lbs C1RM
• BP: 290lbs C1RM
• Squat: 435lbs C1RM
• OHP: 205lbs C1RM

[StinnerOzz]

Good stuff! How close do you feel to the others?

[BigDad79]

21-Nov-2018

5/3/1 - Squat Day

Squats
135lbs - 1x5 (w/u)
150lbs - 1x5 (w/u)
180lbs - 1x3 (w/u)
225lbs - 1x5
255lbs - 1x3
285lbs - 1x6 <-- 6 Rep PR
225lbs - 1x10 <-- 10 Rep PR

Leg Curls
120lbs - 5x12

Leg Presses
550lbs - 5x12

Really wish I had been able to pull out a few more at 285. I felt good going into it, but just kind of "lost it." Don't know if the music changed or what, but I kind of lost the mental setup I had on the 255 set which felt wicked light.

[BigDad79]

Good stuff! How close do you feel to the others?

Squat is a bit out of range right now - I just did 285x6 this morning which calculates out to 340 (still 40lbs short). I think I'll get there eventually. OHP is the worst lift I have at the moment. I'm scheduled to do 125 as my main lift on Friday. Even if I hit 10 (possible but not probable), I'd only be at a C1RM of 165. Bottom line is that I'm close, but I'm not sure I'll get where I want to be by the end of November. That'll make the 90-day goals even harder, but it's OK. This goal was more about the journey than the desitination. I purposely set reach goals on these two as they are the ones I wanted to improve on the most. What's going to be really interesting is to look back at where I started:

Deadlift

• 01-Oct-2018: 285 x 5 (330 C1RM)
• 19-Nov-2018: 335 x 6 (400 C1RM)

Bench Press

• 01-Oct-2018: 185 x 5 (215 C1RM)
• 20-Nov-2018: 205 x 10 (275 C1RM)

Squat

• 01-Oct-2018: 245 x 5 (285 C1RM)
• 21-Nov-2018: 285 x 6 (340 C1RM)

OHP

• 01-Oct-2018: 105 x 5 (120 C1RM)
• 17-Nov-2018: 120 x 7 (150 C1RM)

[StinnerOzz]

Oh yeah, I'm with you there. I was just telling someone basically the same in the gym the other day, when they were going on about their goals, etc. You know newbies are, always worrying about everything except the things they should be worrying about, and assuming certain goals will solve all their other hopefuls.

Even when you reach your goals they're still just arbitrary anyway. 175 OHP becomes the new 150 OHP, which was the new 125 OHP, and so on. The journey is it for sure, and a necessary part of success. I think your OHP and squat will benefit from each other too, so you may get them both before you know it.

[BigDad79]

23-Nov-2018

5/3/1 - OHP Day

OHP
55lbs - 1x5 (w/u)
65lbs - 1x5 (w/u)
80lbs - 1x3 (w/u)
100lbs - 1x5
110lbs - 1x3
125lbs - 1x7 <-- 7 Rep PR
100lbs - 1x10 <-- 10 Rep PR

OHP - Boring But Big
65lbs - 5x10

Dips
BW - 5x10

Starting the Boring But Big (BBB) for OHP today. I really like it and think I'll implement it on DL, BP and Squat as well. It's all about volume and increasing workload.

[BigDad79]

Oh yeah, I'm with you there. I was just telling someone basically the same in the gym the other day, when they were going on about their goals, etc. You know newbies are, always worrying about everything except the things they should be worrying about, and assuming certain goals will solve all their other hopefuls.

Even when you reach your goals they're still just arbitrary anyway. 175 OHP becomes the new 150 OHP, which was the new 125 OHP, and so on. The journey is it for sure, and a necessary part of success. I think your OHP and squat will benefit from each other too, so you may get them both before you know it.

I remember back in the ABC days (and before) I was all about the destination, not the journey. Now, it's all about the journey. That's why I track multiple rep PRs, 1RM PRs, C1RM PRs, just about everything. As long as there's proof of growth, I'm happy. We can look at the BIG numbers after longer periods of time.

[BigDad79]

25-Nov-2018

FDB - Advanced - Hurricane 1

Superset 1

• Jump Rope - 30s
• Decline Deep Push-Ups - 10x
• Crunch Reach - 10x (BW)

Rest - 2min

Superset 2

• Jump Rope - 30s
• DB Thrusters - 10x (20lbs DBs)
• V-Ups - 10x

Rest - 2min

Superset 3

• Jump Rope - 30s
• DB Alternating Rows - 10x per side (20lbs DBs)
• Jump Squats - 10x (BW)

Hurricane Explanation

• Use 2.5min to do 1 round of the first superset (3 exercises)
• Rest in any time leftover in that 2.5 min
• Repeat for 3 rounds of the first super set
• Rest 2min
• Use 2.5min to do 1 round of the second superset (3 exercises)
• Rest in any time leftover in that 2.5 min
• Repeat for 3 rounds of the second super set
• Rest 2min
• Use 2.5min to do 1 round of the third superset (3 exercises)
• Rest in any time leftover in that 2.5 min
• Repeat for 3 rounds of the third super set

[BigDad79]

26-Nov-2018

5/3/1 - Deadlift Day - De-Load Week

Deadlifts
140lbs - 2x5
175lbs - 2x5
210lbs - 2x5

Good Mornings
115lbs - 3x5

BB Row
135lbs - 3x5

De-Load Week is a welcome relief. Need a little "rehab" this week to get ready for heavier lifts.

[BigDad79]

27-Nov-2018

5/3/1 - Bench Press - De-Load Week

Bench Press
85lbs - 2x5
110lbs - 2x5
135lbs - 2x5

DB Bench Press SS DB Row
50lbs - 3x10 SS 50lbs - 3x10