Doo-ing My Best

[Doo]

I am a 45yr old male (5' 7" @ 185lb w/ 14% bodyfat) who has lifted on -and-off for over 20 years but never really employed any consistent progression.

Started a program called StrongLifts 5x5 (variation on some of Rippetoe's stuff) in mid-January and made muscle gains and fat loss and am now stronger than I have ever been. After a few stalls and deloads on that beginner routine and achieving 5 sets X 5 reps X (1.5xbw) squat, I started the Maximum Strength routine on June 30.

I keep a log on Gyminee and at stronglifts.com but I want to participate here. So, I will start a log beginning with my Maximum Strength goals and workouts to date.

"Packing Day" Stats

• Broad Jump -79"
• 1RM Box Squat - 245lb
• 1RM Bench Press - 235lb
• 1RM Deadlift - 300lb
• 3RM Chin-up - BW+40lb

"Moving Day" Goals

• Broad Jump - 96"
• 1RM Box Squat - 345lb
• 1RM Bench Press - 315lb
• 1RM Deadlift - 400lb
• 3RM Chin-up - BW+90lb

I know this is very ambitious. I may need to do another 16 week
Maximum Strength routine to achieve these goals.

[Doo]

• Box Squat - 5x4x205lb
• Speed Deadlift - 8x2x150lb
• Walking Dumbbell Lunge - 4x8x30lb
• Reverse Crunches - 3x12x5lb (wore ankle weights)
• Prone Bridge - 3x30sec

[Doo]

• Bench Press - 5x4x200lb
• Neutral-Grip Low-Incline DB Press - 2x10x30lb
• Seated Cable Row - 4x10x100lb
• Prone Trap Raise - 3x12x5.5lb
• Side-Lying External Rotation - 3x12x5.5lb
• Side Bridge - 3x30s

[Doo]

• Front Squat - 6x105lb/6x110lb/6x115lb/6x120l b
• Rack Pull - 4x6x265lb
• DB Bulgarian Split Squat - 6x30lb/6x20lb/6x20lb
• Pull-Through - 10x50lb/10x40lb/10x40lb
• Reverse Crunch - 3x12x5lb (ankle weights)

[Doo]

• One-Arm DB Push Press - 4x6x30lb
• One-Arm Dumbbell Row - 3x8x30lb
• Kneeling Cable External Rotation - 3x8x30lb
• Pushups - 3x10
• Chin-ups - 6x25lb/5x20lb/5x10lb/6x0lb

[Doo]

• Box Squat - 4x4x210lb
• Speed Deadlift - 8x2x165lb
• Walking Dumbbell Lunge - 3x8x34lb
• Reverse Crunch - 3x12x5lb
• Prone Bridge - 3x30secx5lb

[Doo]

• Bench Press - 4x205lb/4x205lb/4x195lb/4x195l b
• Neutral-Grip Low-Incline DB Press - 9x34lb/9x40lb/9x40lb
• Seated Cable Row - 3x9x110lb
• Prone Trap Raise - 3x12x10lb
• Side-Lying External Rotation - 3x12x10lb
• Side Bridge - 3x30s

[Doo]

• Front Squat - 6x125lb/3x6x135lb PR
• Rack Pull - 6x275lb/5x275lb/3x265lb/3x265l b
• DB Bulgarian Split Squat - 3x5x30lb
• Pull-Through - 3x10x50lb
• Reverse Crunch - 3x12

[Doo]

Missed workout and was unable to readjust schedule.

[Doo]

• Box Squat - 8x3x225lb
• Speed Deadlift - 10x2x195lb
• Walking Dumbbell Lunge - 4x8x40lb
• Reverse Crunch - 3x12
• Prone Bridge - 3x30sec

[Doo]

• Bench Press - 3x3x215lb/1x3x200lb/4x3x195lb
• Neutral-Grip Low-Incline DB Press - 3x10x40lb
• Seated Cable Row - 1x10x115lb/3x10x120lb
• Prone Trap Raise - 1x12x14lb/2x12x10lb
• Side-Lying External Rotation - 1x12x14lb/2x12x10lb
• Side Bridge - 3x30s

[Doo]

• Front Squat - 1x6x150lb/5x6x155lb PR
• Rack Pull - 4x6x285lb PR
• DB Bulgarian Split Squat - 4x6x34lb PR
• Pull-Through - 3x10x55lb PR
• Reverse Crunch - 3x12

[Doo]

• One-Arm DB Push Press - 1x6x44lb/5x6x50lb PR
• Chin-ups - 3x6x25lb/1x5x25
• One-Arm Dumbbell Row - 1x8x50lb/3x8x60lb PR
• Pushups - 4x10
• Kneeling Cable External Rotation - 1x12x15lb/2x12x12.5lb
• Side Bridge - 3x30sec/side

[Doo]

• Box Squat - 3x3x240lb
• Speed Deadlift - 3x2x225lb
• Walking Dumbbell Lunge - 3x8x20lb
• Reverse Crunch - 3x12x5lb
• Prone Bridge - 3x30secx5lb

[Doo]

• Bench Press - 3x3x215lb
• Neutral-Grip Low-Incline DB Press - 2x10x50lb
• Seated Cable Row - 1x10x90lb/2x10x110lb
• Prone Trap Raise - 3x12x14lb
• Side-Lying External Rotation - 1x12x14lb/2x12x10lb
• Side Bridge - 3x30s

[Doo]

• Front Squat - 3x6x150lb
• Rack Pull - 2x6x290lb
• DB Bulgarian Split Squat - 2x6x40lb
• Pull-Through - 2x10x60lb
• Reverse Crunch - 3x12

[Doo]

Missed this upper body workout due to vacation. Second time I missed this same set of exercises so from now on, I will always do the 4 workouts even if I need to shift days or combine an upper and lower into one or repeat the week.

While on vacation, I will do bodyweight exercises that focus primarily on upper body.

[Doo]

Monday, August 4

• foam rolling
• mobility exercises
• rope pull-ups - 6/7/8/6
• heavy band push-ups - 12/15/8
• one-legged box squats - 8/side
• pike press - 4x10
• band good morning - 2x20
• bodyweight tricep extensions - 20
• bodyweight calf raises - 20/25/25
• crunches - 3x10
• lying hip swing - 3x20
• plank - 3x60s

Tuesday, August 5

• foam rolling
• mobility exercises
• burpees - 12
• jumping jacks - 8
• Standing rollout - 8 (partial)
• Kneeling T-rollout - 3x12
• crunches - 12
• reverse crunches - 2x12
• side crunches - 12
• neck isometrics - 2x5s (down/left/back/right)

Wednesday, August 6

• foam rolling
• rope pull-ups - 8 (tough, grip was slipping, switches to rings)
• ring pull-ups - 2/5/3
• heavy band bicep curls - 15
• fingertip pushups - 8/6 ((man, my fingers hurt!)
• kneeling rollout - 2x8
• kneeling T-rollout - 2x8
• my gripper routine - IronMind grippers (T/No.1/No.2), Expand-Your-Hand-Bands and IMTUG3

Thursday, August 7

• foam rolling
• rope pull-ups - 2 (must not have gotten enough sleep)
• ring chin-ups - 7
• diamond pushups - 20
• one-legged box squats - 8/side
• pike press - 10
• ankle hops - 8
• chair dips - 6
• supermans - 20
• reverse crunches - 3x12
• side crunches - 2x12
• kneeling rollouts - 2x8
• crunches - 2x12

Friday, August 8

• foam rolling
• ring pushups - 8
• rope pull-ups - 2x2
• ring pul-ups - 3
• dragon flags - 2x12 (pretty good if I do say so myself)
• my gripper routine - IronMind grippers (T/No.1/No.2), Expand-Your-Hand-Bands and IMTUG3

Saturday, August 9

• foam rolling
• ring chin-ups - 10
• rope pull-ups - 5/3/5
• ring body rows (feet elevated) - 2x12
• heavy band bicep curls - 12
• heavy band tricep extensions - 12
• kneeling rollouts - 3x8
• kneeling T-rollouts - 3x8
• walking - 2.5 mi

Sunday, August 10

• rest - well, unpacking was a workout in and of itself