The Road to One Thousand (Strength, Muay Thai)

[DrBdan]

Current Stats

Height: 6'0
Weight: 185 lb
Age: pushing 30

This is my new log for 2010, the year I hit a 1000 lb (gym) total.

This is going to be a busy year. First my cousin is getting married in Feb, then my best friend is getting married in June and I'm the best man, then in September I'm getting married. I'm hoping to find time in the Spring for Muay Thai and another exhibition fight. I also just moved into a new house and got a promotion at work. I turn 30 in September so I want to hit 1000 lb by then.

Current 1RM's

Deadlift: 335
Squat: 265
Bench: 175
Total: 775

Since May 2008 I've done the Stronglifts 5x5 (eventually changed to 3x5), the two-day split from the FAQ and the Practical Programming Novice program. I was very consistent in 2008 and made good noob gains but was inconsistent in 2009 and after some ups and downs ended the year only slightly stronger than I started.

EDIT: Starting on Monday Jan 4, 2010 I will be doing the same modifed Practical Programming Novice Program that I did over the summer.

Monday
Squat 3x5
Bench 3x5
BOR 3x5

Wednesday
Deadlift 3x3
OHP 3x5
Front Squats 3x5

Friday
Squats 3x5
Bench 3x5
Chins 5x5 (my goal is 3x8 so I'm working my way through 5x5, 4x6, 3x7 then 3x8)

Update - Nov 5, 2010
I am now doing the Texas Method and am currently on Week 5. I'm enjoying it so far and should start hitting PRs soon or die trying.

Weight: 200 lb (I'd like to get this down to 190-195 because I gained too much fat due to being busy and lazy over the last 3 months. I don't like that my pants are feeling tight and I'm not that much stronger.)

Current 1RM's
Deadlift: 355
Squat: 295
Bench: 195
Total: 845

I will hit a 900 lb total by the end of the year, the question is will I barely make it or crash right through.

2010 Summary

Big 3
Squat: 265->315 (+50)
Bench: 175->200 (+25)
Deadlift: 335->385 (+50)
Total: 775->900 (+125)

Other lifts:
Front squat: 195->225 (+30)
Push press: ?? -> 185

Weight: 185->210 lb.

2011 Summary

Big 3
Squat: 315->335 (+20)
Bench: 200->200 (+0)
Deadlift: 385->435 (+50)
Total: 900->970 (+70)

Weight: 210->220 lb.

 

[Texan6533]

Nice goal, some people work out they're whole lives and never reach 1000 lbs total. Keep us posted bud

 

[Justin_Time]

I would give starting strength another shot with numbers like those.

 

[DrBdan]

After some thinking I've decided that Justin is right and I'll stick with SS for a while longer. A lack of consistency and progress lately made me want a change but I should just stick to it and the gains will come.

Goals for June 2010
- Squat 315x1
- Deadlift 365x1
- Bench 195x1
- Chins 3x8

Approx. goals for 1000 total
- Squat 335x1
- Deadlift 425x1
- Bench 235x1

Yes that is actually a 995 total, that's why it's approximate.

 

[Justin_Time]

With some big eating on SS you should be able to smash your 2010 goals in a few months.

From my Log:

11/24/09
Squat 3x5 205

12/30/09
Squat 2x5 and 1x4 290

I put 85lbs on my 3x5 in just over a month with SS and I haven't stalled once yet.

 

[DrBdan]

For reference here is my old log that runs from July 2008 to December 2009:

http://www.sherdog.net/forums/f49/bs-energy-log-strength-819668/

Mon Jan 4, 2010

treadmill + dynamic stretching

- Squats
45x5
95x5
135x3
155x2
175x5
175x5
175x5

My plan for squats is to do a short deload. I'm going to do 10 lb jumps until I hit 205 and then fall back to 5 lb jumps after that. I felt great after today's lifting, it really helps mentally to hit all my reps.

- Bench
45x8
95x5
135x3
155x5
155x5
155x5

Finally hit 155x3x5 woo!

- BOR
45x8
95x5
135x3
155x5
155x5
155x5

Stretching to finish.

 

[dexbot]

Nice lifting doctor.

 

[lukey]

Have you trained muay thai before? Had any fights? Best of luck with your goals by the way...

 

[mschatz]

*subscribed*

 

[DrBdan]

Nice lifting doctor.

Thanks!

Have you trained muay thai before? Had any fights? Best of luck with your goals by the way...

Yeah I started training Muay Thai about two years ago. I've taken a few breaks here and there so it's probably been about 18 months total training. I waited way too long to start sparring (over a year) so my in-ring skills aren't that great even though I look good hitting the pads/bag. I've done one exhibition fight against another guy from my gym. It was a lot of fun so I hope to do it again.

 

[DrBdan]

Wed Jan 6, 2010

treadmill + dynamic stretching

- Deadlifts
135x5
135x5
185x3

January Conditioning Challenge

1.25xBW deadliftx5, 10 burpees. 5 rounds.

My weight was 183 this morning so 1.25xBW rounded up to 230 lb. Took me 8:59. Brutal, I wanted to die by the last round. The first 3 rounds took 5:00 and last 2 took 4:00.

- Strict Press
45x5
65x5
65x5
65x5

Just to get in some reps, I was totally spent after the challenge. Did some stretching to finish.

 

[mschatz]

Nice! Glad someone else did this...and glad that you didnt beat me.

 

[DrBdan]

Fri Jan 8, 2010

treadmill + dynamic stretching

- Bench
45x8
65x5
95x5
135x3
160x5
160x3 (bad setup, my back lost all tightness)
160x4

- Front Squats
45x5
65x5
95x5
135x5
145x5
155x5

My hamstrings and back are still feeling sore from the conditioning challenge on Wednesday so I figured front squats would be less taxing on them. Felt good.

- Chins: 8/8/5/3

 

[DrBdan]

Mon Jan 11, 2010

Blaarrghhhh... so tired today.

treadmill + dynamic stretching

- Squats
45x6
95x5
135x3
165x1
185x5
185x5
185x5

Form was a little off on a few reps but pretty good overall.

- BOR
45x8
95x5
135x3
160x5
160x5
160x5

- Bench
45x8
95x5
135x3
160x3
160x3
160x3
115x10

I actually warmed up on the incline bench while two guys used the flat bench but when I asked how many sets they had left they had like a million. I should've asked before I warmed up. So I did rows and then warmed up again and was running out of steam so I could only get 160x3x3. Blah. I need to get more sleep too.

 

[DrBdan]

Wed Jan 13, 2010

treadmill + dynamic stretching

- Deadlifts
135x6
155x5
185x3
225x1
255x3
255x3
255x3

Deloads are fun, the weight just flew up.

- Strict Press
45x8
65x5
75x3
85x5
85x5
85x5

- Front Squats
45x5
65x5
95x5
135x3
145x5
145x5
145x5

Stretching to finish.

 

[DrBdan]

Fri Jan 15, 20010

treadmill + dynamic stretching

- Squats
45x5
95x5
135x3
165x1
195x5
195x5
195x5

Squats felt really solid. Form was spot-on today.

- Bench
45x8 (incline)
65x6 (incline)
95x4 (incline)
115x4
140x2
160x5
160x5
160x5
115x12

Bench also felt really good. For the first time I felt like I had a good setup for all three sets. I watched the Date Tate Bench Press Cure video again yesterday and I think it helped. I really focused on keeping my back tight and pressed into the bench while keeping my legs tight and I felt more powerful. Good stuff.

- Chins: 6/6/6/3/3

Stretching to finish.

 

[DrBdan]

Mon Jan 18, 2010

treadmill + dynamic stretching

- Squats
45x5
95x5
135x3
165x2
185x1
205x5
205x5
205x5

I felt tired and stiff going into this but warmed up well and the weight felt pretty light actually.

- Bench
45x8
75x5
105x3
145x1
165x4
165x3
165x3
125x10

Not too bad.

- BOR
45x8
95x5
135x3
165x5
165x5
165x5

I was dying during these. Totally ran out of steam. I guess roughly 5 hours of sleep will do that to you. It also didn't help that my carbon monoxide detector died around 3:00am and started beeping once every minute so I had to get up and turn it off. It's freakin' loud which I guess is the point.

Anyway, the squats felt really solid and the bench was pretty good. It seems like my progress now is to hit something 3x5 then move up 5 pounds and take 2 or 3 tries to hit 3x5 with that. Hopefully I can keep doing that for a while. I'll probably try for a PR with a video first week of February.

 

[DrBdan]

Wed Jan 20, 2010

treadmill + dynamic stretching

- Deadlifts
135x8
155x5
185x3
225x1
245x1
265x3
265x3
265x3

- Strict press
45x8
65x5
75x3
90x5
90x5
90x5

- Front squats
65x5
65x5
85x5
95x5
135x3
150x5
150x5
150x5

Stretching to finish.

 

[DrBdan]

Fri Jan 22, 2010

treadmill + dynamic stretching

- Bench
45x8
65x6
95x4
125x2
145x2
165x5
165x5
165x4
125x9

I felt shitty today so getting 1 rep away from 3x5 was actually pretty good.

- Chins: 8/8/4/2/2

- Hanging leg raises: 3x8

- Weighted Back Extensions
bw x10
25x8
25x8
25x8

The gym was practically empty except for a line of people using the squat rack, WTF? Usually it's busy but no one uses the rack, today was the opposite. I did alright with the bench but overall it felt like shitty lifting and I left in a bad mood. No squats makes me grumpy.

 

[DrBdan]

Mon Jan 25, 2010

treadmill + dynamic stretching

- Squats
45x5
95x5
135x3
165x2
185x1
210x5
210x5
210x5

Squats felt good, my form feels bang on. Hopefully this continues when I get to the harder weights.

- Bench
45x8
65x5
95x3
125x2
145x1
165x5
165x4
165x3
125x9

Fewer reps than Friday...

- BOR
45x8
95x5
135x3
165x5
165x5
165x5

Stretching to finish.