[B3rserk3R]

I'm definitely not new to the weights, having been exposed to lifting for hockey in my teens, etc. Towards the end college I stopped being active and got pretty fucking fat (around 250-260 at 5'10") before starting the lengthy process to get back in shape a bit of 2 years ago now.

By last winter I was ~225lbs with a BW bench press, 325lb back squat, 375lb deadlift and playing roller hockey regularly (not bad for a tubby kid), but had lost sight of getting learner and training for all overall athleticism (cardio what?). I had the agility of a rhino. Nature corrected this when I fubared my left leg last winter with a grade 2 ACL tear and a fractured tibia.

This was definitely a blessing in disguise as it made me realize I really needed to focus my training towards overall athleticism, lose a lot more weight, and actually work on conditioning.

I spent the spring rehabbing and picked up Jiu Jitsu (docs said no more hockey) when my knee was stable enough. Spent the summer getting back to a general level of fitness and strength using a slightly modified version of Dan John's Rapid Ascent Program and somewhat randomized conditioning work, and in the process lost 20lbs, but am not nearly as strong as I was.

So my goal for the rest of fall/winter is to bring up my strength and power while keeping my weight steady.

Second post with current stats and specifics coming later.

[B3rserk3R]

Okay current stats and specifics:
Weight: 206-210

I just started back squatting and benching again about 4 weeks ago since last winter. My current is 205 for sets of 5 across in the squat. I de-loaded last week because I was fried after moving last weekend, so I'll pick back up with 205 tonight.
My Deadlift is 295 for a 5RM
My power clean is 165 for 3/160 for 5 and has stalled out recently (video forthcoming to fix form issues)
Bench is 165 for sets of 5 across but climbing easily as I've found my groove and I've been adding weight every workout.
My SOHP got stuck at 135lbs for doubles. My shoulder has been bothering me so I've been subbing BOR's if I get pain. It seems to be feeling better lately.

I'll start with BJJ at my new location next week.

Goals for the winter:
Power clean body weight
Bench body weight
Squat 315lbs for 5

[B3rserk3R]

Monday Nov, 4, 2008

Warm up with some back squats,reverse lunges and full cleans all with an empty bar
The cleans are new as a suggestion from younggunz in my thread about fixing my power clean here/

Squat:
205 for 3x5; 175-10

Felt a lot crisper than last week I'm still not always thinking "hip drive" out of the hole though.

SOHP:
Got to 95lbs and felt a fair bit of pain. 115 was really sharp, so no work sets and I reverted to underhand BOR's

BOR:
145- 3x5; 135-8;

Power clean from hang:
125: 2x3; 120: 3x3

Definiitely notcied myself pulling forward which YG says that means I'm looping the bar. I need to get a video up to fix this stat. I'll make sure I find my camera for Friday.

Decline sit ups
BW:2x20


Today I first and foremost have to exercise my democratic process then if I get home in time skip some rope and do some burpees. If not, well this only happens every 4 years...

[B3rserk3R]

Got home around 9 last night, made my food for today and PTFO. Weights for today.

[B3rserk3R]

Wed Nov 5, 2008

1. Squat:
210: 3x5; 155-10; 135-10;

Had trouble finding my groove today, so I added another back off set. It helped a bit. If I'm still having trouble Friday it might be time for a form check video.

2. Bench:
170: 3x5;

At this point I was basically spent after struggling with my squats so I did my work sets and that's it.

3. Deadlift:
305 - 4

Was going for 5. but lost my form on 4 and that was the set.

4a. DB Row:
60: 2x7 per sode


4b. Feet elevated bridges
2 for 20 counts

[B3rserk3R]

Skipped rope for 15-20 minutes. Alternating between straight jumps and double bounces. Felt really good after and I'm already being sold on doing cardio type stuff on none lifting days. Also I think I'm finally finding the sweet spot for maintenance level calories where I'm feeling good and recovering well but not gaining weight. Back to the weights tonight.

[Hexagon]

He beserker. Cool log.

Do you follow a specific program?

[B3rserk3R]

It's basically Starting strength modified to accommodate the fact that I'm not new but haven't focused on strength much since last winter, so my lifts are really uneven.

Until the last few weeks I haven't back squatted, benched, or BORed for quite some time (December for the back squat for example), so I'm focusing on those a bit, which isn't too hard seeing as a shoulder issue is keeping me from OHP pressing and vertical pulling. Also while my deadlift is coming along fine, but I've had form issues with my power clean so I'm doing that twice as much as I deadlift.

[B3rserk3R]

Friday Nov 7, 2008

Squat:
215: 3x5; 155-5;
For as hard of a time as I had Wednesday, I had an easy time and 215 felt lighter than 210.
I am a bit fried though so I took it easy on the back off set.

BOR:
150: 3x5; 135-8;
Really finding my groove with these so while I'm kind of bummed to be doing them as much as I am, they are making my back a lot stronger. Hopefully they'll be relegated back to assistance work in a couple weeks.

Power Clean:
Warmed up with a couple of empty bar and light weight sets of full cleans as I had been advised. This does seem to be helping a lot. I then I did the follow:
95:6; 115:6; 125: 12; 115:10;

These were done in single fashion generally in quick succession but stopping when I needed it, just trying to find a groove and some consistency. Which I did, but I'm not sure it's correct. My best jump point is right above my knees not mid-thigh which is where Rip says it should be (I re-read this chapter when my form started breaking down recently). I found my camera this morning so form checks are definitely in store for Monday.

[B3rserk3R]

stretched out a bit to loosen myself up (super stiff today), then 10-15 minutes of skipping