Paul's log - forever delaying the inevitable
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- plabataille
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Paul's log - forever delaying the inevitable
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.
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.
- plabataille
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Re: Paul's log - forever delaying the inevitable
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.
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.
- plabataille
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H3WGSP - Week 1 Day 2
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.
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.
- Wilhelm
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Re: H3WGSP - Week 1 Day 2
Haha!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.
Welcome to the site, @plabataille
Good to have you here.
- plabataille
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- plabataille
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- Joined: Sun Mar 29, 2020 10:12 am
H3WGSP - Week 1 Day 3
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.
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.
- plabataille
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H3WGSP - Week 1 Day 4
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.
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.
- JFick
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Re: Paul's log - forever delaying the inevitable
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'll be following along
- plabataille
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H3WGSP - Week 2 Day 1
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.
- plabataille
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H3WGSP - Week 2 Day 2
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.
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.
- plabataille
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H3WGSP - Week 2 Day 3
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...
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...
- plabataille
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H3WGSP - Week 2 Day 4
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.
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.
- JFick
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Re: Paul's log - forever delaying the inevitable
Good week of work. what are you weighing nowadays?
- plabataille
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- plabataille
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Re: Paul's log - forever delaying the inevitable
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.
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.
- plabataille
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H3WGSP - Week 3 Day 1
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!
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!
- JFick
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Re: Paul's log - forever delaying the inevitable
Sounds like a solid area to be.plabataille wrote: ↑Fri Apr 10, 2020 6:26 pmI'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?
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.
- plabataille
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Re: Paul's log - forever delaying the inevitable
JFick wrote: ↑Mon Apr 13, 2020 6:30 amSounds like a solid area to be.plabataille wrote: ↑Fri Apr 10, 2020 6:26 pmI'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?
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!
- plabataille
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H3WGSP - Week 3 Day 2
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
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
- plabataille
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H3WGSP - Week 3 Day 3
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.
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.