Autistic Nerd Thrower

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   Figured
I would start a log on here this year instead of being a lurker.
Will be following a 5 3 1 progression... taking a guess at some of my current max
lifts - I took what my PB's were and knocked off a bit. It has been awhile
since I have lifted regularily. Am coming back from a fairly bad set of
injuries over the past few years... most recently having a muscle in my foot
rip. Everything is back in order, hip is stiff from walking on foot funny for
so long but is getting looser.

Current body weight is about 340 (and I dont know cause I'm too fat for my wife's
weight watcher scale). Good goal would be 300 for next May, perhaps if diet
feels right 280. I currently work at home for most of the week as a programmer
so I have set up a treadmill to walk on for the day... burns a fair bit without
really taking effort (also need this to keep my foot moving, if I don't it can
cramp up thanks to muscles).

Whipped up a small excel sheet I will use to keep track of the lifts. Figure I will
treat every lift with 5 3 1 (main, and whatever else) and plot out the
progress.

So here goes for first month starting tomorrow: (all weights in lbs) 

  Start
  Day: 
  Sunday
  Monday
  Tuesday
  Wednesday
  Thursday
  Friday
  Saturday

  MAIN LIFTS

  Bench
  Deadlift

  BTNJ
  Squat

  Current Max

  350
  500

  235
  505

  (Working Set 90%)
  0
  315
  450
  0
  211.5
  454.5

  SECONDARY LIFTS

  Rows
  Lunges

  Pullups
  Front Squat

  Current Max

  80
  165

  155
  375

  (Working Set 90%)
  0
  72
  148.5
  0
  139.5
  337.5

  TERT LIFTS
  Bicep Curls

  Shrugs

  Pushdowns

  Current Max
  135

  300

  100

  (Working Set 90%)
  121.5
  0
  270
  0
  90
  0

  Week 1

  Bench: 205 x 5, 236 x 5, 268 x 5
  Deadlift: 293 x 5, 338 x 5, 383 x 5

  BTNJ: 137 x 5, 159 x 5, 180 x 5
  Squat: 295 x 5, 341 x 5, 386 x 5

  Rows: 47 x 5, 54 x 5, 61 x 5
  Lunges: 97 x 5, 111 x 5, 126 x 5

  Pullups: 91 x 5, 105 x 5, 119 x 5
  Front Squat: 219 x 5, 253 x 5, 287 x
  5

  Bicep Curls:
  79 x 5, 91 x 5, 103 x 5

  Shrugs: 176 x 5, 203 x 5, 230 x 5

  Pushdowns: 59 x 5, 68 x 5, 77 x 5

  Week 2

  Bench: 221 x 3, 252 x
  3, 284 x 3
  Deadlift: 315 x 3,
  360 x 3, 405 x 3

  BTNJ: 148 x 3, 169 x
  3, 190 x 3
  Squat: 318 x 3, 364 x
  3, 409 x 3

  Rows: 50 x 3, 58 x 3, 65 x 3
  Lunges: 104 x 3, 119 x 3, 134 x 3

  Pullups: 98 x 3, 112 x 3, 126 x 3
  Front Squat: 236 x 3, 270 x 3, 304 x
  3

  Bicep Curls:
  85 x 3, 97 x 3, 109 x 3

  Shrugs: 189 x 3, 216 x 3, 243 x 3

  Pushdowns: 63 x 3, 72 x 3, 81 x 3

  Week 3

  Bench: 236 x 5, 268 x
  3, 299 x 1
  Deadlift: 338 x 5,
  383 x 3, 428 x 1

  BTNJ: 159 x 5, 180 x
  3, 201 x 1
  Squat: 341 x 5, 386 x
  3, 432 x 1

  Rows: 54 x 5, 61 x 3, 68 x 1
  Lunges: 111 x 5, 126 x 3, 141 x 1

  Pullups: 105 x 5, 119 x 3, 133 x 1
  Front Squat: 253 x 5, 287 x 3, 321 x
  1

  Bicep Curls:
  91 x 5, 103 x 3, 115 x 1

  Shrugs: 203 x 5, 230 x 3, 257 x 1

  Pushdowns: 68 x 5, 77 x 3, 86 x 1

  Week 4

  Bench: 126 x 5, 158 x
  5, 189 x 5
  Deadlift: 180 x 5,
  225 x 5, 270 x 5

  BTNJ: 85 x 5, 106 x
  5, 127 x 5
  Squat: 182 x 5, 227 x
  5, 273 x 5

  Rows: 29 x 5, 36 x 5, 43 x 5
  Lunges: 59 x 5, 74 x 5, 89 x 5

  Pullups: 56 x 5, 70 x 5, 84 x 5
  Front Squat: 135 x 5, 169 x 5, 203 x
  5

  Bicep Curls:
  49 x 5, 61 x 5, 73 x 5

  Shrugs: 108 x 5, 135 x 5, 162 x 5

  Pushdowns: 36 x 5, 45 x 5, 54 x 5

Edited by Dave Laidlaw - 9/26/12 at 12:40am