Autistic Nerd Thrower
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Category: Nasgaweb Forums
Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15704
Printed Date: 3/26/26 at 3:47pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com
Topic: Autistic Nerd Thrower
Posted By: Dave Laidlaw
Subject: Autistic Nerd Thrower
Date Posted: 9/23/12 at 2:11am
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Figured
I would start a log on here this year instead of being a lurker.
Will be following a 5 3 1 progression... taking a guess at some of my current max
lifts - I took what my PB's were and knocked off a bit. It has been awhile
since I have lifted regularily. Am coming back from a fairly bad set of
injuries over the past few years... most recently having a muscle in my foot
rip. Everything is back in order, hip is stiff from walking on foot funny for
so long but is getting looser. Current body weight is about 340 (and I dont know cause I'm too fat for my wife's
weight watcher scale). Good goal would be 300 for next May, perhaps if diet
feels right 280. I currently work at home for most of the week as a programmer
so I have set up a treadmill to walk on for the day... burns a fair bit without
really taking effort (also need this to keep my foot moving, if I don't it can
cramp up thanks to muscles). Whipped up a small excel sheet I will use to keep track of the lifts. Figure I will
treat every lift with 5 3 1 (main, and whatever else) and plot out the
progress. So here goes for first month starting tomorrow: (all weights in lbs)
| Start
Day: |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
| MAIN LIFTS |
|
Bench |
Deadlift |
|
BTNJ |
Squat |
|
| Current Max |
|
350 |
500 |
|
235 |
505 |
|
| (Working Set 90%) |
0 |
315 |
450 |
0 |
211.5 |
454.5 |
|
| SECONDARY LIFTS |
|
Rows |
Lunges |
|
Pullups |
Front Squat |
|
| Current Max |
|
80 |
165 |
|
155 |
375 |
|
| (Working Set 90%) |
0 |
72 |
148.5 |
0 |
139.5 |
337.5 |
|
| TERT LIFTS |
Bicep Curls |
|
Shrugs |
|
Pushdowns |
|
|
| Current Max |
135 |
|
300 |
|
100 |
|
|
| (Working Set 90%) |
121.5 |
0 |
270 |
0 |
90 |
0 |
|
|
|
|
|
|
|
|
|
| Week 1 |
|
Bench: 205 x 5, 236 x 5, 268 x 5 |
Deadlift: 293 x 5, 338 x 5, 383 x 5 |
|
BTNJ: 137 x 5, 159 x 5, 180 x 5 |
Squat: 295 x 5, 341 x 5, 386 x 5 |
|
| |
Rows: 47 x 5, 54 x 5, 61 x 5 |
Lunges: 97 x 5, 111 x 5, 126 x 5 |
|
Pullups: 91 x 5, 105 x 5, 119 x 5 |
Front Squat: 219 x 5, 253 x 5, 287 x
5 |
|
| Bicep Curls:
79 x 5, 91 x 5, 103 x 5 |
|
Shrugs: 176 x 5, 203 x 5, 230 x 5 |
|
Pushdowns: 59 x 5, 68 x 5, 77 x 5 |
|
|
| Week 2 |
|
Bench: 221 x 3, 252 x
3, 284 x 3 |
Deadlift: 315 x 3,
360 x 3, 405 x 3 |
|
BTNJ: 148 x 3, 169 x
3, 190 x 3 |
Squat: 318 x 3, 364 x
3, 409 x 3 |
|
| |
Rows: 50 x 3, 58 x 3, 65 x 3 |
Lunges: 104 x 3, 119 x 3, 134 x 3 |
|
Pullups: 98 x 3, 112 x 3, 126 x 3 |
Front Squat: 236 x 3, 270 x 3, 304 x
3 |
|
| Bicep Curls:
85 x 3, 97 x 3, 109 x 3 |
|
Shrugs: 189 x 3, 216 x 3, 243 x 3 |
|
Pushdowns: 63 x 3, 72 x 3, 81 x 3 |
|
|
| Week 3 |
|
Bench: 236 x 5, 268 x
3, 299 x 1 |
Deadlift: 338 x 5,
383 x 3, 428 x 1 |
|
BTNJ: 159 x 5, 180 x
3, 201 x 1 |
Squat: 341 x 5, 386 x
3, 432 x 1 |
|
| |
Rows: 54 x 5, 61 x 3, 68 x 1 |
Lunges: 111 x 5, 126 x 3, 141 x 1 |
|
Pullups: 105 x 5, 119 x 3, 133 x 1 |
Front Squat: 253 x 5, 287 x 3, 321 x
1 |
|
| Bicep Curls:
91 x 5, 103 x 3, 115 x 1 |
|
Shrugs: 203 x 5, 230 x 3, 257 x 1 |
|
Pushdowns: 68 x 5, 77 x 3, 86 x 1 |
|
|
| Week 4 |
|
Bench: 126 x 5, 158 x
5, 189 x 5 |
Deadlift: 180 x 5,
225 x 5, 270 x 5 |
|
BTNJ: 85 x 5, 106 x
5, 127 x 5 |
Squat: 182 x 5, 227 x
5, 273 x 5 |
|
| |
Rows: 29 x 5, 36 x 5, 43 x 5 |
Lunges: 59 x 5, 74 x 5, 89 x 5 |
|
Pullups: 56 x 5, 70 x 5, 84 x 5 |
Front Squat: 135 x 5, 169 x 5, 203 x
5 |
|
| Bicep Curls:
49 x 5, 61 x 5, 73 x 5 |
|
Shrugs: 108 x 5, 135 x 5, 162 x 5 |
|
Pushdowns: 36 x 5, 45 x 5, 54 x 5 |
|
|
-------------
Bringing the scream to the highland games.
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Replies:
Posted By: Kilt1979
Date Posted: 9/23/12 at 8:55am
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Great see you on here man.... look forward to reading about your progress!
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Posted By: Sean
Date Posted: 9/23/12 at 10:14am
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Only you would first-post an excel spreadsheet :)
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Posted By: Kyle Mac
Date Posted: 9/23/12 at 10:24am
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Nice to see you in here Dave! Look forward to watching your results!
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Posted By: Dave Laidlaw
Date Posted: 9/23/12 at 10:54am
Sean, dude - how else would a computer geek store his numbers :)
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Bringing the scream to the highland games.
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Posted By: Dave Laidlaw
Date Posted: 9/24/12 at 2:46pm
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Bench - 205 x 5, 235 x 5, 270 x 5 speed bench - 145 x 10 x 3 one arm rows - 50x5, 55x5, 60x5 walking - 5 k
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Bringing the scream to the highland games.
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Posted By: Dave Laidlaw
Date Posted: 9/26/12 at 12:37am
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Deadlift: 330 x 5, 380 x 5, 430 x2 + 430 x 3 sigh... my grip was not as strong as it once was and I had to reset :)... going to scale the deadlifts back to a more reasonable level - probably set max to 500 and try that for a round or two. Ego will have to take a backseat. Shrugs: 255 x 5 x 5 - I did warm up with the lighter weights but it wasnt really hitting anything, suppose I could go slower... Will stick to 255 for this - fairly easy to 5. Could probably add some side/front raises with light weights to this. Lunges: 135 x 5 x 5 - again... the lighter weights just was too light... 135 was good for slow steady form. Was contemplating just doing overhead lunges but my core needs work first - across the shoulders is good enough for now. 10 light hammer winds.
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Bringing the scream to the highland games.
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Posted By: Duncan McCallum
Date Posted: 9/26/12 at 2:17am
Good to see you on here Canadian Super Mario!
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The man in the arena.
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Posted By: Sean
Date Posted: 9/26/12 at 8:47am
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Remember this, Davey: there's a difference between strong and lifting some numbers.
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Posted By: Dave Laidlaw
Date Posted: 10/02/12 at 9:13am
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missed some posts. Thursday - BTNJ 140 x 5, 150 x 5, 180 x 5 (I reset after each, not really 5 in a row... just dont like coming down on my back) Friday - held off on squats - going to mountains for quadding / hiking for 2 days. Dont need to be tired. Monday - body is still a bit worn down from weekend... did about 12 hours of quadding and a few more hiking... annoyed I am tired and missed a few days - but with the last good days of being outside I'll make the tradeoff and move my lifting dates around.
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Bringing the scream to the highland games.
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Posted By: jsully
Date Posted: 10/02/12 at 10:33am
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hey man, you coming down to Tucson this year?
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Posted By: Dave Laidlaw
Date Posted: 10/04/12 at 1:00pm
not this year... few money issue happening :)
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Bringing the scream to the highland games.
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Posted By: Dave Laidlaw
Date Posted: 10/04/12 at 1:02pm
Oct 4 2012 - havent been able to hit the weights thanks to work... snuck in a bunch of body squats, bw lunges,push ups just to keep doing something. will be going back to 2nd week of 531 once I am finished at work this week.
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Bringing the scream to the highland games.
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Posted By: Dave Laidlaw
Date Posted: 10/14/12 at 2:04pm
laid out with one of the worst flu's ever...anywho... did some body weight squats and light bench and thats it. Am starting 5 3 1 week two again... this time without the plauge.
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Bringing the scream to the highland games.
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Posted By: Dave Laidlaw
Date Posted: 10/19/12 at 2:24am
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Flat bench 225 x 3, 255 x 3, 285 x 3 easy enuf... feeling somewhat human again.
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Bringing the scream to the highland games.
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Posted By: Dave Laidlaw
Date Posted: 10/28/12 at 9:20pm
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Missed a few posts - did bench last week - skipped everything else. Bench: 240lbx 5, 270x 3, 300 x 1 x 6 Tonight - Front squat (doing singles instead of 5 3 1) 245lb x 1 x 3, 275 x 1 x 3 ,315 x 1 x 10, 135 x 10 x 2 felt a bit better... I just dont have it in me to do heavy lifts with more than a single rep.
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Bringing the scream to the highland games.
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Posted By: Dave Laidlaw
Date Posted: 10/30/12 at 10:00pm
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Bench - 135lbx10, 185x10, 235x5, 275x3, 295x3, 305 x 3, 315 x 3, 325 x 1, 335 x 1 front raise - 25lb x 10 x 3 side raise - 25 x 10 x 3 static front hold - 25 x 50s spent... was going to do curls and post stretch but getting late... will do tomorrow for off day.
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Bringing the scream to the highland games.
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Posted By: bigirish01
Date Posted: 10/31/12 at 8:29am
Good to see postin Dave!
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Jay "Big Daddy" O'Neill
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