Paul's log - forever delaying the inevitable

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

Paul's log - forever delaying the inevitable

#1

Post by plabataille » Sun Mar 29, 2020 10:23 am

Like so many who were on the SS forums back in the day (login name was irongeek back then), I ended up here. I think I've found a good home for now. Good content with knowledgeable people. Anyway, I've been meaning to start logging here for quite a while, but with the coronavirus sweeping the nation, I've found I've got a bit more time on my hands to make this happen.

Some stats: I'm old (48), and have been lifting for about 4 years. Started with the blue book and the SS site. It was a good start, but I did the thing many others have done: Got fat, got strong, spent a year or two losing weight and getting fit again, and am now, finally, getting the gist of what my goals are and where I want to take them. Those goals are not 100% strength focused, but now more general health, fitness, and longevity based.

Anyway, I enjoy training and have seen Hanley's 3 week template a while ago. 4 days per week is perfect for me and the higher volume, lower intensity seems to be right up my alley. I think I'll start this log by giving that a try.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

Re: Paul's log - forever delaying the inevitable

#2

Post by plabataille » Mon Mar 30, 2020 8:39 am

3/30/20
Hanley's 3 week general strength program
Week 1, day 1


Bench - 240 x 3 x 6
Squat w/belt - 395x1, 315 x 6 x 7
Pullups - 11, 9, 8, 8, 7 (chinups wreck my elbows, so pullups will have to suffice)
20 minutes cardio

Everything went well. 7 sets of squats is out of the norm for me, so I'll probably feel it a bit tomorrow, but all reps moved well. One good thing is that I have been doing cardio 2 to 3 times per week over the last few months, so inter-set rest times are lower than when I was fat and outta shape.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 1 Day 2

#3

Post by plabataille » Tue Mar 31, 2020 4:56 pm

3/31/20
Week 1 Day 2


Bench - 205 x 8 x 6
DL w/belt - 440 x 1, 355 x 4 x 6
Pushups - 50*, 25, 20, 20, 20 *=PR
Curls - bar + 70 x 12, 11, 10

Good workout. My son was hogging up the 5 and 2.5 lb plates doing curls, so I had to bench using 205 instead of 200. It moved well nonetheless.
Dang kids.

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: H3WGSP - Week 1 Day 2

#4

Post by Wilhelm » Tue Mar 31, 2020 5:25 pm

plabataille wrote: Tue Mar 31, 2020 4:56 pm Good workout. My son was hogging up the 5 and 2.5 lb plates doing curls, so I had to bench using 205 instead of 200. It moved well nonetheless.
Dang kids.
Haha!

Welcome to the site, @plabataille
Good to have you here.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

Re: H3WGSP - Week 1 Day 2

#5

Post by plabataille » Wed Apr 01, 2020 9:10 am

Wilhelm wrote: Tue Mar 31, 2020 5:25 pm
Haha!

Welcome to the site, @plabataille
Good to have you here.

Thanks for the welcome! I hope to keep this log up a bit more consistently than I have in past training logs.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 1 Day 3

#6

Post by plabataille » Thu Apr 02, 2020 7:53 am

Bench - 280 x 1, 230 x 4 x 6
Squat w/belt - 345 x 3 x 7
Bodyweight rows (BW+15) x 10, 12, 10

Everything moved really well, despite yesterday having quite a bit of mid-back DOMS. Not sure why I got DOMS there so bad, but it didn't affect things today, which was good.

Bench heavy single at 280 moved well, I'd rate it a 8.5 RPE. But my self-RPE rating skills are terrible.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 1 Day 4

#7

Post by plabataille » Fri Apr 03, 2020 7:14 am

Bench - 195 x 10 x 5 = 50 reps
Deadlift w/ belt and straps - 390 x 3 x 6 = 18 reps
Press w/belt - 170 x 1, 145 x 5, 5, 5, 3, 3, 3, 4 = 28 reps
Curls - (bar+80) x 8, (bar+85) x 8, 8

This workout was tough to start because of some residual soreness, but one nice thing I've found about this program is that not one rep was a real grind. So far, so good.

User avatar
JFick
Registered User
Posts: 1290
Joined: Thu Dec 28, 2017 5:54 pm
Location: Michigan
Age: 36

Re: Paul's log - forever delaying the inevitable

#8

Post by JFick » Fri Apr 03, 2020 9:52 am

Great to see you here, I see that you already found Hanley's stuff, really good stuff. HVLF bench is fantastic.

I'll be following along

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 2 Day 1

#9

Post by plabataille » Mon Apr 06, 2020 11:47 am

JFick wrote: Fri Apr 03, 2020 9:52 am Great to see you here, I see that you already found Hanley's stuff, really good stuff. HVLF bench is fantastic.

I'll be following along
I'm looking forward to Hanley's stuff. Lots of volume. Nothing else works for my bench - why not give it a try?
Glad I know someone here! I'll be following your log as well.

Today's work:
Bench - 270 x 1, 245 x 3 x 5
Squat - 355 x 3 x 6
Pullups - BW x 12, 9, 8, 7, 7

I really didn't want to train today - did some cardio Saturday and Sunday (including some sprints) and was sore and tired this morning. First few squat sets felt like crap. Bench felt like crap. But as I did more sets, things got better.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 2 Day 2

#10

Post by plabataille » Tue Apr 07, 2020 5:46 pm

Bench - 210 x 6 x 6
DL w/belt - 375 x 3 x 7
Pushups - 51*, 26, 21, 22, 22
Curls - bar+75 x 12, 11, 10

*=PR

Bench felt sluggish and my right shoulder is causing me some pain, so I capped it at 6 sets, which is at the lower-ish edge of the suggested range.
Deadlift started feeling crappy, but each set got better up until the last set.
Never really did that many pushups in the past, but damn, they give me a huge pec pump!
Overall, a good workout.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 2 Day 3

#11

Post by plabataille » Thu Apr 09, 2020 9:16 am

Bench - 240 x 2, 255 x 2, 285 x 1, 240 x 2 x 7
Squat w/belt - 410 x 1, 290 x 8 x 6
body weight rows - (BW+25) x 12, 11, 10

285 on bench went up smoother than I thought. The double at 255 did as well. Hope this indicates progress. Would like to get 300 when I test myself next week.
Squat volume was just work. Lots of 8s. I'll be sore tomorrow...

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 2 Day 4

#12

Post by plabataille » Fri Apr 10, 2020 9:10 am

Bench - 210 x 6r x 7s
DL w/belt - 405 x 2r x 6s
Press w/belt - 10 minute density block @145lb - 3r x 13s
Curls - (Curl bar + 90) x 10, 10, 9

After the 6th DL set, I felt some tenderness in my right hamstring. Was planning on doing one more set, but I think I wisely cut it off at the right time. Overall, everything felt good and moved well.

User avatar
JFick
Registered User
Posts: 1290
Joined: Thu Dec 28, 2017 5:54 pm
Location: Michigan
Age: 36

Re: Paul's log - forever delaying the inevitable

#13

Post by JFick » Fri Apr 10, 2020 12:34 pm

Good week of work. what are you weighing nowadays?

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

Re: Paul's log - forever delaying the inevitable

#14

Post by plabataille » Fri Apr 10, 2020 6:26 pm

JFick wrote: Fri Apr 10, 2020 12:34 pm Good week of work. what are you weighing nowadays?
I've been in the low to mid 220 range lately. But, with the stay at home order, I think I may put on a few pounds! Any progress on your weight loss goals over the last year?

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

Re: Paul's log - forever delaying the inevitable

#15

Post by plabataille » Sat Apr 11, 2020 12:07 pm

Cardio -
Treadmill - 30 minutes - 5 min warmup, 20 minutes at ~ 135 BPM, 5 minutes cool down
55 pushups (PR)
15 pullups (PR) - used straps (don't hold it against me!)

Kinda cheated on pullups and pushups by taking a few second mini-break during the set, but I'm counting them anyway.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 3 Day 1

#16

Post by plabataille » Mon Apr 13, 2020 6:16 am

Bench - 250 x 2r x 7s
Squat w/belt - 365 x 3rx 6s
Pullups - w/straps - BW - 5 sets of 10 *

*=PR Never did 5 sets of 10 before. But I never really tried. First few sets were ok. Last 2 were AMRAPS.

Bench moved silly fast. After getting over the heavy feel of the bar on the first set or two, I think I could've easily done a set of 5 or even more. That made made me feel good. Squats were ok, except that hamstring injury was bugging me just enough to force me to favor it. But I got the work in anyway.

Happy Easter Monday everyone!

User avatar
JFick
Registered User
Posts: 1290
Joined: Thu Dec 28, 2017 5:54 pm
Location: Michigan
Age: 36

Re: Paul's log - forever delaying the inevitable

#17

Post by JFick » Mon Apr 13, 2020 6:30 am

plabataille wrote: Fri Apr 10, 2020 6:26 pm
JFick wrote: Fri Apr 10, 2020 12:34 pm Good week of work. what are you weighing nowadays?
I've been in the low to mid 220 range lately. But, with the stay at home order, I think I may put on a few pounds! Any progress on your weight loss goals over the last year?
Sounds like a solid area to be.

well since I transitioned over here from SS, I lost about 40 lbs. now i've been kind stuck in that area (300 - 305) for a while. Big picture I've lost and kept 65lbs off for a few years, so i have to keep that in mind while when i get demotivated lol.

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

Re: Paul's log - forever delaying the inevitable

#18

Post by plabataille » Mon Apr 13, 2020 6:37 am

JFick wrote: Mon Apr 13, 2020 6:30 am
plabataille wrote: Fri Apr 10, 2020 6:26 pm
JFick wrote: Fri Apr 10, 2020 12:34 pm Good week of work. what are you weighing nowadays?
I've been in the low to mid 220 range lately. But, with the stay at home order, I think I may put on a few pounds! Any progress on your weight loss goals over the last year?
Sounds like a solid area to be.

well since I transitioned over here from SS, I lost about 40 lbs. now i've been kind stuck in that area (300 - 305) for a while. Big picture I've lost and kept 65lbs off for a few years, so i have to keep that in mind while when i get demotivated lol.

When I started "the program", I did like a good little lifter and ate a lot and got fat - at my biggest, I was pushing 270 (ugh). Now I'm down about 45 lbs from that and look better and feel better. Even can wear 36" pants again. Not quite as strong, but I'm much healthier overall.

Glad to see your weight loss is holding up. I like the name of your log as well - just keep grinding!

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 3 Day 2

#19

Post by plabataille » Tue Apr 14, 2020 5:10 am

Bench - 205 x 5 x 6
DL w/belt - 390 x 1 x 11
Pushups - 55*, 30, 20, 21, 20, 20
Curls - (bar+90) x 10, 10, 8, 8

Everything went ok. Felt tired - only had one cup of tea this morning before the workout. Hamstring still sore, so my 8-12 "snappy" singles were more "sappy" than "snappy". C'est la vie.

AMRAP pushups = death

User avatar
plabataille
Registered User
Posts: 234
Joined: Sun Mar 29, 2020 10:12 am

H3WGSP - Week 3 Day 3

#20

Post by plabataille » Thu Apr 16, 2020 7:11 am

Bench - work up to 300x1, 240 x 2 x 6
Squat w/belt - 425 x 1, 320 x 6 x 5
Body weight rows (BW+25) x 8 x 4

Got 300. That was the goal this cycle. Happy. I think I could've got 5lbs more. Didn't want to get greedy, so called it there.

425 squat felt off. About half way up, I got a bit of pain in my right hamstring where I'd tweaked it last week during deadlifts. The lift stalled halfway up, then I re-engaged and finished the lift, but I didn't like how it felt. I was going to try for 445 or 450 and set a new PR, but I called it there.

Post Reply