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45 years old
6'1"
206 lbs
I've lifted on and off in life but never really seriously. Stronglifts for a while and ciruits at the gym, but that's about it.
Then the pandemic hit, and for 18 months I didn't have any jiu jitsu to do, so I started a program and stuck to it. Built mass (228 lbs) and hit a PR deadlift of 405 lbs and set my sights on 500 lbs. Shortly after the PR, I felt something on a warm up and ended up with damage in my hip that kept me barely able to walk for a few weeks. A trip to the orthopedic people and it turns out I have deformed hips (femoroacetabular impingement). I'd been rowing to complement my lifitng, and that turns out to be exacerbating.
So I recovered, took 100 lbs off where I was, and I've been back in the saddle again. I record my progress in notebooks, but figured it's a good idea to transfer here, all in one place.
I've been doing a 5x3x1 and I like it. I don't bench because of chronic elbow problems, and I don't back squat because of stenosis in my cervical vertebra. I know, I've got alot of excuses. But I feel like the best workout is the one that you will actually do, so that's what I do.
My goal is to deadlift 500 lbs by the end of the year, and to just grow my overhead press as much as I can over time. I lift to compliment my bjj, so that I can better fold humans in half. But I like it and I'm thinking it's going to be a regular staple from here on out.
So enough a/s/l
Deadlift PR : 405 lbs
OHP PR : 140 lbs
1 rep max for programming
Deadlift : 370 lbs
OHP : 145 lbs
Bent over row : 200 lbs
Zercher squat : 240 lbs (my knee is bugging a bit so I dialed back this number. I think I've been going to much knee over toes, so I'm going lighter)
6'1"
206 lbs
I've lifted on and off in life but never really seriously. Stronglifts for a while and ciruits at the gym, but that's about it.
Then the pandemic hit, and for 18 months I didn't have any jiu jitsu to do, so I started a program and stuck to it. Built mass (228 lbs) and hit a PR deadlift of 405 lbs and set my sights on 500 lbs. Shortly after the PR, I felt something on a warm up and ended up with damage in my hip that kept me barely able to walk for a few weeks. A trip to the orthopedic people and it turns out I have deformed hips (femoroacetabular impingement). I'd been rowing to complement my lifitng, and that turns out to be exacerbating.
So I recovered, took 100 lbs off where I was, and I've been back in the saddle again. I record my progress in notebooks, but figured it's a good idea to transfer here, all in one place.
I've been doing a 5x3x1 and I like it. I don't bench because of chronic elbow problems, and I don't back squat because of stenosis in my cervical vertebra. I know, I've got alot of excuses. But I feel like the best workout is the one that you will actually do, so that's what I do.
My goal is to deadlift 500 lbs by the end of the year, and to just grow my overhead press as much as I can over time. I lift to compliment my bjj, so that I can better fold humans in half. But I like it and I'm thinking it's going to be a regular staple from here on out.
So enough a/s/l
Deadlift PR : 405 lbs
OHP PR : 140 lbs
1 rep max for programming
Deadlift : 370 lbs
OHP : 145 lbs
Bent over row : 200 lbs
Zercher squat : 240 lbs (my knee is bugging a bit so I dialed back this number. I think I've been going to much knee over toes, so I'm going lighter)
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