Herein I will track my progress in the gym in hopes that people can read on it and give any feedback they want, and maybe reading this will inspire someone to try something new. I am currently following Jim Wendler's 5/3/1 program and have been doing so for about five months now. I like it because it is pretty bare bones. I see so many high school kids in my gym spending two hours a day doing concentration curls, kickbacks and quarter rep squats and then complaining about not being able to get any bigger. Anyway, here begins my log:
I begin every workout with foam rolling, stretching and some pull ups, push ups, hyperextensions and ab work to warm myself up. When I feel sufficiently warmed up, I begin with my warm up sets for my primary movement. I weigh myself at the end of every workout wearing mesh shorts, a t shirt and my Chuck Taylors, just as a reference
standing military press - (40kgx5reps, 45x3, 50x3), 58x3, 65x3, 74x4
wide grip pull up - BWx12, x8, x6, x4, x4
dip - BWx20, x16, x13, x9, x8
neck* - 15kgx12, x10, x8
Followed this up with some light ab and lower back work because I had a lower back injury a few months ago and am trying to keep my core strong. After that I went home and did two sets of 14 tire flips up and down my driveway supersetted with 20 sledge hammer hits
Body weight - 236
( ) - indicates warm up sets
* - I don't know what to call this movement, but I lay back on a flat bench, hold a weight plate on my forehead, lower my head as far as possible then bring it back up. Sort of looks like a crunch for the neck.
Notes: I slightly changed my lifting path on military presses, which I think took a rep away from my final set, but it puts my shoulder in a less compromising position, which is important as I have torn my rotator cuff in the past. I also started focusing on pulling slightly back on pull ups, which again definitely took some reps away, but I feel in the long run it will be a good change.