background: I've been lifting for ~7 years now on and off; started up seriously again when new year's bets for work and amongst my friends brought out my competitive side. I did a lot of research and learned a lot (thanks in part to this forum) and am very happy with the change in lifestyle it's given me. I started a training journal on the board my friends set up, but now that the competition is done there's no activity on it.. so I start my journal here.
I recently started the big lifts (squat/deadlift/press) with the encouragement of SC and my own reading about 2 months ago and really like them; I've incorporated them into my workout routine. Currently doing 2-3 full body workouts a week and 1 workout dedicated to the compound lifts. As the weather gets better - today was beautiful in the bay area - I'll start incorporating more HIIT/sprints/plyometrics into my workout.
Current:
5'8"
162lbs
13%bf
bench - no 1rm max. 3 reps @ 235
squats - no 1rm max. 6 reps @ 315
deadlift - no 1rm max. 3 reps @ 275 (grip fail)
barbell press - no 1rm max. reps @ 115. Don't know if this is a technique thing or what. I do DB presses with 60lbs but something about the bar..
Goals:
169lbs walking weight
10%bf
end of 09/2009:
bench - 1rm 300
squat - 1rm 380
deadlift - 1rm 350
barbell press - 1rm something respectable?
[also kaido - I made my own version of the 'power rack' that fits in my kitchen. Thanks for the tips!]
--
Food intake today:
1 whole wheat bagel with egg, sausage, cheese
1 serving oatmeal with 2+ cups strawberries
1 serving yoplait yogurt with 2 servings flaxseed/pumpkin seed cereal (Costco)
1 large roast beef sandwich on whole wheat roll
1 bbq chicken drumstick
~5oz steak from bbq
1 1/2 post workout shake - 2 scoops ON whey, strawberries, cranberries, 1 serving Superfood, 2 tsp coconut oil, 2 eggs, water (ran out of milk today)
3xCostco Fish Oil capsules
1xmilk thistle capsule
Need to eat more but studying after work (ahem posting on AT) takes much of my time.
Workout today:
jump rope warmup
Squats:
1x10 135
1x10 205
1x10 275
1x8 315
1x6 315
Press:
2x7 125
1x6 125
Deadlift:
1x10 225
1x8 225
1x2 275 (grip)
1x2 275
I recently started the big lifts (squat/deadlift/press) with the encouragement of SC and my own reading about 2 months ago and really like them; I've incorporated them into my workout routine. Currently doing 2-3 full body workouts a week and 1 workout dedicated to the compound lifts. As the weather gets better - today was beautiful in the bay area - I'll start incorporating more HIIT/sprints/plyometrics into my workout.
Current:
5'8"
162lbs
13%bf
bench - no 1rm max. 3 reps @ 235
squats - no 1rm max. 6 reps @ 315
deadlift - no 1rm max. 3 reps @ 275 (grip fail)
barbell press - no 1rm max. reps @ 115. Don't know if this is a technique thing or what. I do DB presses with 60lbs but something about the bar..
Goals:
169lbs walking weight
10%bf
end of 09/2009:
bench - 1rm 300
squat - 1rm 380
deadlift - 1rm 350
barbell press - 1rm something respectable?
[also kaido - I made my own version of the 'power rack' that fits in my kitchen. Thanks for the tips!]
--
Food intake today:
1 whole wheat bagel with egg, sausage, cheese
1 serving oatmeal with 2+ cups strawberries
1 serving yoplait yogurt with 2 servings flaxseed/pumpkin seed cereal (Costco)
1 large roast beef sandwich on whole wheat roll
1 bbq chicken drumstick
~5oz steak from bbq
1 1/2 post workout shake - 2 scoops ON whey, strawberries, cranberries, 1 serving Superfood, 2 tsp coconut oil, 2 eggs, water (ran out of milk today)
3xCostco Fish Oil capsules
1xmilk thistle capsule
Need to eat more but studying after work (ahem posting on AT) takes much of my time.
Workout today:
jump rope warmup
Squats:
1x10 135
1x10 205
1x10 275
1x8 315
1x6 315
Press:
2x7 125
1x6 125
Deadlift:
1x10 225
1x8 225
1x2 275 (grip)
1x2 275