Danton's Journal of Weight Training

[Danton1975]

I have decided to go ahead and keep a workout journal for my weightlifting sessions. I am 35 year old and though not an easy gainer, I enjoy training with weights and progressive poundages.

My training is somewhat unorthodox in the sense that it is brief, 40 min - 1 HR and I normally focus on compound exercises such as Squats, Deadlifts, Bench Presses, Military Presses, Barbell Rows.

I squat with a cambered bar and deadlift with a Trap Bar.

My ultimate goal will be:

Squat 400 Lbs x 5

Bench Press: 300 Lbs x 5

DeadLift: 500 Lbs x 5

I am prepared to spend whatever time necessary to get there but will not rush by increasing poundages too much.



Here was my yesterday's workout session: 4/2/2011

Squats 168.5 x 5 168.5 x 5 168.5 x 5

Military Press: 100 x 5 100 x 5 100x5

Barbell Rows: 93 x 5 93 x 5 93 x 5

 

[Danton1975]

History of my Workout Progress so Far

I started Starting Strength in December 25, 2010. The following is my workout progress so far. From now on, I will add each new workout to this journal.

DECEMBER 25, 2010 WORKOUT

Squats 5x115 5x115 5x115

Bench Press: 5x115 5x115

Deadlift: 5x150 (Using a trap Bar)


DECEMBER 28, 2010 WORKOUT

Squats: 5x117 5x117 5x117

Military Presses: 5x60 5x60 5x60

Rows: 5x60 5x60 6x60



DECEMBER 31, 2010 WORKOUT

Squats: 5x120 5x120 5x120

Bench Press: 5x120 5x120 6x120

Deadlift: 5x152


JANUARY 2, 2011 WORKOUT

Squats: 5x122 5x122 5x122

Military Presses: 5x70 5x70 5x70

Rows: 5x70 5x70 5x70


JANUARY 5, 2011 WORKOUT

Squats 5x125 5x125 5x125

Bench Press: 5x122 5x122 5x122

Deadlift: 5x155


JANUARY 8, 2011 WORKOUT

Squats: 5x128 5x128 5x128

Military Press: 5x75 5x95 5x95

Rows: 5x85 5x85 5x85


JANUARY 11, 2011 WORKOUT

Squats: 5x130 5x130 5x130

Bench Press: 5x125 5x125 5x125

Deadlifts: 5x157


JANUARY 14, 2011 WORKOUT

Squats 5x132 5x132 5x132

Military Press: 5x95 5x95 5x95

Rows: 5x86 5x86 5x86


JANUARY 16, 2011 WORKOUT

Squats: 5x135 5x135 5x135

Bench Press: 5x127 5x127 5x127

Deadlift: 5x160


JANUARY 19, 2011 WORKOUT

Squats: 5x138 5x138 5x138

Military Press: 5x97 5x97 4x97

Rows: 5x87 5x87 5x87


JANUARY 26, 2011 WORKOUT

Squats: 5x140 5x140 5x140

Bench Press: 5X130 5x130 5x130

Deadlift: 5x163


FEBRUARY 2, 2011 WORKOUT

Squats: 5x140 5x140 5x140

Military: 5x97 5x97 2x97

Rows: 5x87 5x87 3x87


FEBRUARY 5, 2011 WORKOUT

Squats: 5x142 5x142 5x142

Bench Press: 5x132 5x132 5x132

Deadlifts: 5x165


FEBRUARY 13, 2011 WORKOUT

Squats: 5x145 5x145 5x145

Military Press: 5x97 5x97 5x97

Rows: 5x87 5x87 5x87


FEBRUARY 16, 2011 WORKOUT

Squats: 5x147 5x147 5x147

Bench Press: 5x135 5x135 5x135 (Happy because of full plates)

Deadlifts: 5x170


FEBRUARY 20, 2011 WORKOUT


Squats: 5x148 5x148 5x148

Military Press: 5x98 5x98 4x98

Rows: 5x88 5x88 5x88


FEBRUARY 23, 2011 WORKOUT

Squats: 5x150 5x150 5x150

Bench Press: 5x137 5x137 5x137

Deadlift: 5x172


FEBRUARY 26, 2011 WORKOUT

Squats: 5x152 5x152 5x152

Military Press: 5x98 5x98 5x98

Rows: 5x89 5x89 5x89


FEBRUARY 28, 2011 WORKOUT

Squats: 5x153 5x153 5x153

Bench Press: 5x138 5x138 5x138

Deadlift: 5x175


March 5, 2011 WORKOUT

Squats: 5x155 5x155 5x155

Military Press: 5x99 5x99 5x99

Rows: 5x90 5x90 5x90


March 7, 2011 WORKOUT

Squats: 5x156 5x156 5x156

Bench Press: 5x140 5x140 5x140

Deadlifts: 5x180


MARCH 9, 2011 WORKOUT

Squats: 5x158 5x158 5x158

Military Press: 5x100 5x100 5x100

Rows: 5x91 5x91 5x91


March 13, 2011 WORKOUT

Squats: 5x160 5x160 5x160

Bench Press: 5x142 5x142 5x142

Deadlift: 5x185

 

[StateOfMind]

Ill be following your journal! Looks pretty good to me and like that you did SS. Those are some mighty goals for your age(Which I like) Good luck!

 

[lozi7]

Hey dude i like your post. It is total schedule of yours . It can be helpful for all of us. I agree with it and will try at my home. Thanks a lot friend.

 

[Danton1975]

Ill be following your journal! Looks pretty good to me and like that you did SS. Those are some mighty goals for your age(Which I like) Good luck!

State, thanks for checking in. I realize these are very mighty goals especially because I typically go up in very small increments in each exercise. My most immediate goals 3-5 months are to add 10% to each of my poundages. The Goals I stated will probably take many years of steady training with no injury but I used them as the ULTIMATE timeframe. Besides, time is going to pass anyways.

Starting Strength has been very good for me for 3 and a half months...the gains are tapering off a bit...but as long as the exercises are compound and I am not wiped out after a workout I will keep adding a bit to the bar every time.

 

[Danton1975]

Hey dude i like your post. It is total schedule of yours . It can be helpful for all of us. I agree with it and will try at my home. Thanks a lot friend.

Thanks for checking in Lozi. I will record the workouts, first in order that they may be helpful to me looking back and then anyone else that believes in abbreviated training.

 

[Danton1975]

April 6th, 2011 Workout

Squats 5x170 5x170 5x170 (PR)

Bench Press: 5x152 5x152 5x152 (PR)

Trap Bar DeadLifts: 5x200 (PR)

Great workout. Squats last set was hard and last 2 reps the bar moved up slowly. Will only go up by 1 Lb next time to get the next PR however laughable this small increase may be. I need to get bar speed faster before attempting anything more than 1 Lb increase.


Bench Press- Surprised that it was smooth and effortless. Bench Press is typically not my strong exercise. Will increase by 2 Lbs next session.

Trap Bar Deadlifts: Love them. The Big 200...I feel a sense of accomplishment. These trap bar deadlifts are working my quads thoroughly as well as back and I feel I can go some in this poundage. Will increase by 5 lbs next session.

First workout I didn't use wrist wraps for bench. Right wrist has been bothering me but today bothered me little. Could it be the gripper exercises a couple of days ago? I may invest in Captains of Crush Grippers.

 

[lozi7]

Hey dude i like your post. It is total schedule of yours . It can be helpful for all of us. I agree with it and will try at my home. Thanks a lot friend.

Chandler luxury real estate for sale

 

[Danton1975]

I have decided to add Cardio a minimum of 3 days a week but will probably shoot for 5 sessions a week. I made this decision based on research from Robert McStuart books and also by reading the post of Warboss Alex. Is the guy even around anymore?

My current body fat is about 18% which is obviously high and though I am relishing my muscle gains 30 minutes of slow cardio about 130-135 HR would very likely help my Squats and Deadlifts.

During cardio sessions I will be listening to different "Self-Help" seminars and this way improve my mind and body at the same time. My goal for November would be to have a Body Fat of 13% which I think is very realistic.

Tonight is Weight Training day and am looking forward to it.

 

[Danton1975]

April 9, 2011 Workout

Squats 5x171 5x171 5x171 (PR)

Military Press: 5x101 5x101 5x101 (PR)

Barbell Rows: 5x94 5x94 5x94 (PR)

Great workout. I supplemented this workout with some Grip exrcise at the end. The last set of squats was fairly hard and bar speed on last rep was excrutiatingly slow. I will tape next session of Squats to check on form and technique.

I discovered that I do my rows with rounded back so that will be fixed next week. I will tape this exercise so I check on proper form as well.

Military Press was smooth and solid...I felt I could go more but that's okay as I will increase weight next week.

Am really looking forward to my workouts more and more. My poundage increases are very modest but they are steady and that's all that matters to me right now.

 

[Danton1975]

April 14, 2011 Workout

Bench Press 155 x 5 155 x 5 155 x 5 (PR)

Chinups: BW x 4 BW x 2.5

Grip Work: 38 Time Closes (Right Hand) 34 Times Closed (Left Hand
Ball Squeeze 25 Times - Both Hands

Great and short workout. I have a speech to hold in front of 20 people so I was rehearsing this morning for it. My back didn't quite feel okay (lower back) after the last workout. I did barbell rows with a rounded back. I am removing this exercise now as I will be doing barbell incline rows from the bench. Much, much safer and still gives the back one hell of a workout.

My squat form was also ragged. I discovered by taping myself in light squats this Monday that I go deeper than necessary, way below paralell and my back rounds in this exercise too. Obviously none too pleased with that, so I decided to be conservative, skip the next squat and deadlift workout and go as low as I can next time before my lower back rounds.

I also lift my head higher than necessary and because of it I don't have a good lift off in Squat. I thought that by lifting head it prevented lower back from rounding but I was mistaken. I have reviewed Ripetoes video on squats and I think a lower head and gaze position will definitely improve my form. If I am correct the new and improved squat technique will be safer, better, and enable me to lift heavier weight.

My bench press is surprising me...it increased by 3 Lbs from last week and the reps were perfect, smooth, not rushed, controlled. Can't ask for anything better.