Developing a stronger Coyote

[Lone Coyote]

Well,

Its been a long time since I lifted, and I'm starting all over again.

I'm doing a 2 day split, and when time allows it, 3 times a week, consisting on:

Day 1
3x5 Front squats (i seriously suck at back squating)
3x5 Bench press
3x5 Dips
Pull ups

Day 2
3x5 Deadlift
3x5 Pendley row
3x5 OHP
Pull ups

I decided that I was going to start from the beginning, so empty oly bar (45lbs), using SS progressions, so 5lbs on each side (10lbs) for squat and deadlift, and 2.5lbs (5lbs) on each side, per day.

Im very weak, and last time I tried lifting, I remember stalling quite early.

Main objective is general strength and well being, I spend a shitload of time siting down, so I have to strengthen my back in order to reduce the chance of injury.

Also, I want to reach, at least, 1 to 1 in squat and deadlift, and .75 to 1 in bench press. It isn't much, but its a SMART goal.

So, in plain language:
141 pounds on Squat and Deadlift
105.8 on bench press

I have a random objective, being capable of doing wide grip pull ups, so I hope that when i reach my goals, I will be capable of doing said exercise.

Body stats:
Height: 1.75m
Weight: 64kg

Let the log begin

*****************


Date: 17-04-2014
Squat: 45+0
Bench: 45+0
Dip: Using the dip machine, can't really remember the resistance used
Pull ups: can

 

[Lone Coyote]

Date: 14-5-2014
Squat: 45+50
Bench: 45+25
Dip: Using the dip machine, resistance used 10lbs
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.
Note: Tried back squats again, everything felt nice, and tried the sets with back squats instead of front squats, the weight seemed less, could “easily” do the sets.

As today (14-5-2014), numbers are:

Squat: 95lbs
Deadlift: 85lbs
Bench: 70lbs
Pendley: 65lbs
OHP: 55lbslbs
Dips: No idea
Pull ups: No idea

Cheers,

 

[Lone Coyote]

Date: 19-5-2014

Deadlift: 45+50
Pendley row: 45+25
OHP: 45+12.5
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

 

[Lone Coyote]

Date: 21-5-2014

Had a couple of drinks yesterday, went to bed late. Feeling tired, will go to the gym tomorrow and lift today's lifts.

 

[Lone Coyote]

Date: 22-5-2014
Squat: 45+60
Bench: 45+30
Dip: Using the dip machine, resistance used: 15lbs
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: Apparently i fucked up the resistance on the dip machine, I needed to use 10 or less, and took more... I guess I should write what i'm doing instead of just trying to remember the numbers.

 

[Lone Coyote]

Date: 26-5-2014

Deadlift: 45+60
Pendley row: 45+30
OHP: 45+20
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: OHP hurts

 

[Lone Coyote]

Date: 28-5-2014
Squat: 45+70
Bench: 45+35
Dip: Using the dip machine, resistance used: 10lbs
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

This workout took a while.... Squatting is starting to feel heavy

 

[Lone Coyote]

Date: 02-6-2014

Deadlift: 45+70
Pendley row: 45+35
OHP: 45+20
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: failed the last rep of OHP even though i did not increased the weight.

 

[Lone Coyote]

Date: 05-6-2014

Squat: 45+80
Bench: 45+40
Dip: Using the dip machine, resistance used: 10lbs
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: I need to take more time to workout, Im starting to need more rest in the squats

 

[Lone Coyote]

Date: 09-6-2014

Deadlift: 45+80
Pendley row: 45+40
OHP: 45+20
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: I dusted off my belt, it pinches my stomach, lol

 

[Lone Coyote]

Date: 12-6-2014

Squat: 45+90
Bench: 45+45
Dip: did not tried them
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: As anticipated, squats need longer rest times, and its eating away the dip schedule.

This is the first time I squat 135lbs

 

[Lone Coyote]

Date: 16-6-2014

Deadlift: 45+90
Pendley row: 45+45
OHP: 45+25 (3x3)
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: workout time ran out and could not rest to finish OHP reps.

 

[Lone Coyote]

Date: 18-6-2014

Squat: 45+100 (3x3)
Bench: 45+50
Dip: was not capable of doing them
Pull ups: tried to do a wide pull up, jumped, pulled, and kept the tension for 10 seconds, slowly descended.

Note: I also suck at bench pressing, 95lbs feels quite heavy.

Legs started cramp while doing squats, left it at 3x3

 

[Lone Coyote]

Date: 25-6-2014

Deadlift: 45+100
Pendley row: 45+50
OHP: 45+20
Pull ups: Did 2 on the straight bar, will try next time on the one that has an angle on it.

Note: As today, I achieved 3 of the 4 objectives planned:

at least: 141 pounds on Squat and Deadlift
do at least one wide pull up

numbers as today 25-6-2014:

Squat: 145lbs
Deadlift: 145lbs
Bench: 95lbs
Pendley: 95lbs
OHP: 70lbs
Dips: No idea
Wide Pull ups: 2

I think ill dial down the intensity to avoid injury, im totally afraid of developing an hernia or something equally horrifying, Ill probably stay at the range of 115-135 for reps for squats and deadlifts