shaymus is back on the wagon

[shaymus]

Hello fellow strength lifters. After a lifting-hiatus, I've decided to get back on a program and get stronger. A brief history: I did starting strength and Texas method a few years ago, and worked up to competition lifts of 450 squat, ~512.5 deadlift (it was in European units so I think that's correct), and 285 bench. This was all done at a bw around 260. Beefcake.

Over the last couple of years I haven't stuck to a program and lifting has really just been fucking around. After we moved in May I stopped going to the gym to lift, so it has been a few months with no training. Before that all my lifts were down quite a bit (off the top of my head, ~ 290 squat, 225 bench, 145 OHP, and 360 deadlift). I'd also dropped down to a bw of 215.

But now I'm back and ready to get moderately strong again. I've been doing BJJ 3X a week since June, so the plan is to start really light with the weights and slowly work up lifting 3X a week. I'm going to use Callador's 3X a week program he outlined in a thread for terdius. If that becomes too much I'll switch to lifting twice a week. I'm 31 years young and not good at getting more than 6 hours of sleep a night, so I'm guessing my recovery is going to be outstanding.

[shaymus]

I went to the gym on 10-4 to get an idea about starting weights. It sucked. (weight x reps x sets)

Squats 135 x 5 x 3
OHP 95 x 5 x 3
reverse pec-dec
triceps

This is going to suck.

[shaymus]

10-7 BJJ ~ 2 hours
BW was 204 in the morning

10-8

Squats 145 x 5 x 3
OHP 100 x 5 x 3
reverse pec-dec
triceps

I don't have 1.25lb plates to progress OHP slowly if I do it 2X a week, so I'm thinking the second OHP day will be 5 x 2, then AMRAP for the last set.

[EricK]

Excellent.

Hector and bugbomb both do lifting plus BJJ if you wanna peruse for some ideas. Best of luck!

ETA - this more accurately reflects my reaction:

[shaymus]

Hector and bugbomb both do lifting plus BJJ if you wanna peruse for some ideas. Best of luck!

Thanks, I'll check out their logs.

[shaymus]

10-9: BJJ ~ 2 hours.

I don't know what else to write about these days. I rolled around in pajamas and practiced back takes.

10-10: lifting

am BW - 204

Deadlifts: 185 x 5 x 3
Bench: 135 x 5 x 3
Cable pull-downs and rows.


I have jury duty tomorrow, so that should be fun.

[JC]

Is it like they portray in Hollywood? Has each juror got a single personality trait or traumatic backstory event that gradually comes to light through the the plot and directs the interpretation of the case for approximately 12 minutes or something?

[shaymus]

I sat in a room for 3 hours and then they dismissed us. And gave us a check for $9. So it wasn't as bad as I thought it was going to be. Some people actually had to go to the courtroom for jury selection, which sucks for them.

Maybe I wasn't picked because I don't have just one personality flaw and they didn't want to waste time with a whole long backstory for a single juror, though.

[shaymus]

10-11: BJJ ~2 hours

10-12: lifting

am BW: 203
Squat: 155 x 5 x 3
OHP: 100 x 5,5,7
leg extensions
leg curls

[shaymus]

Out of town this past weekend.

10-16: BJJ ~2 hours

10-17: lifting

Deadlift - 205 x 5 x 3
Bench - 145 x 5 x 3
Pull downs and rows.

I'm going to keep making 20 and 10lb jumps on Tuesdays because these are both easy right now.

[shaymus]

Catching up.

10-18: BJJ ~ 2 hours

10-19: lifting

Squats - 165 x 5 x 3
OHP - 100 x 5,5,8
leg extensions and curls

10-21: BJJ ~ 2 hours

10-22: am BJJ 1.5 hours

pm lifting
Squats 170 x 5 x 3
OHP - 105 x 5 x 3

[shaymus]

10-23: BJJ 2 hours

10-24: lifting

Deadlift - 225 x 5 x 3
Bench - 155 x 5 x 3
Ran out of time so no accessory stuff. These both still feel really light, but I'm going to drop the jumps down to 10 and 5 lbs so I don't screw up my recovery.

TurnpIke Troubadours released an album last week which is really good from what I've heard.

[shaymus]

Missed 10-25 and 10-26.

10-28: BJJ 1.5 hours

10-29: lifting

Squats - 180 x 5 x 3
OHP - 105 x 5,5,7

10-30: BJJ 2 hours

10-31: lifting

Deadlift- 235 x 5 x 3
Bench - 165 x 5 x 3
Lat pull downs and arms

Weights are still light and everything is still moving along so far. I think the weight jumps are going to start starting slowing down, but I'd rather do that earlier and make slow progress rather than get stuck too soon. BW was 202 this morning. I wanted to get under 200 by the end of the year which shouldn't be too hard.

[EricK]

Everything seems to be going pretty well. Have you noted any difference with BJJ (positive or negative) that you would attribute to lifting? Probably not anything major, since it's still early, but I guess recovery-wise.

[shaymus]

Everything seems to be going pretty well. Have you noted any difference with BJJ (positive or negative) that you would attribute to lifting? Probably not anything major, since it's still early, but I guess recovery-wise.

Thanks. It's hard to tell, I think because I basically had to start over with lifting. I think most of the "gains" right now with BJJ come from rolling 3X a week and seeing positions often enough to recognize them and react. I can power out of some positions with lower belt guys, and lifting probably helps with that. I'm guessing it is a positive and it definitely doesn't seem to be a negative.

[shaymus]

Fell behind logging my training.

11-1: BJJ 2 hours

Family was in town so missed 11-2 and 11-4

11-5: lifting

Squats: 185 x 5 x 3
OHP: 110 x 5 x 3
DB incline, cable flies, and tricep pushdowns

11-6: BJJ 1.5 hours

11-8: BJJ 1.5 hours

11-9 lifting

Squats - 190 x 5 x 3
Bench - 170 x 5 x 3
Leg extensions, leg curls, calves and biceps

11-11: BJJ 1 hour

11-12: skipped lifting to do a local BJJ tournament

11-13: BJJ 1.5 hours

11-13: lifting

Deadlift - 245 x 5, 225 x 5 x 2
Bench - 175 x 5 x 3
curls. Back was sore so I skipped accessory stuff.

[shaymus]

11-15: BJJ - 2 hours

11-16: lifting. A.M. body weight was 202

Squats - 195 x 5 x 3
Incline - 135 x 5 x 3
Leg extensions and curls
Calves, biceps, triceps

I should be able to get a 225 squat and BW under 200 by Christmas holiday. Deadlift is on pace for 295. That's not much but I would be alright with that.

[Root]

How long ago were you hitting those PRs? And how long since you lifted seriously?

[shaymus]

How long ago were you hitting those PRs? And how long since you lifted seriously?

I just looked and that was from 4 years ago. Didn't realize it's been that long. That would have been the last time I was seriously lifting, with a few short attempts at legimate lifting since but mostly just a slow decrease in weights. I would attempt a run of serious programming then get sidetracked, take a break, and start another run from a lower starting weight.

I went from about May to October without lifting at all.

[shaymus]

11-18: BJJ 2 hours

11-19: lifting

Squats - 200 x 5 x 3
Bench - 155 x 8 x 3
Shoulders and triceps