Road to 315lbs
I'm starting out my weightlifting journey after a long lay-off.
Disc herniations, travel, weddings, bachelor parties... life in general, have all been the excuses standing in my way of a consistent lifting routine. My ADHD brain also can't stick on one program for more than a few weeks before it finds another "new and exciting" program. But this time will be different. This time, I am making a commitment to myself.
My North Star? A 315lbs Front Squat & 315lbs Incline Bench Press.
For some, this isn't all that impressive a feat. But for a guy whose current estimated maxes are...
Front Squat - 145lbs
Incline Bench - 185lbs
....this is a huge mountain to climb. And who knows, once I hit 315lbs, maybe I'll take it 405lbs, maybe 500lbs... the sky truly is the limit (and my weak L5 & rotator cuff too I guess)
The Plan? Simple. Minimalistic. Sleek.
Monday - Rest (GPP)
Tuesday - Incline Bench + Front Squats
Wednesday - Rest (GPP)
Thursday - OHP + RDL
Friday - Rest (GPP)
Saturday - Rest
Sunday - Rest (GPP)
I'm not going to be married to a routine though, I just need to lift 2x a week, and hit my bodyweight work volume, as well as my miles. More on this below...
The Progression? Tried. True. Tamper Proof.
I'll be following Jim Wendlers 5/3/1, with a heavy focus on getting my General Physical Preparedness (GPP) up.
GPP Standards (Fit)
10 Chin Ups
40 Push Ups
1 Mile Run <8 mins
3 Mile Walk <45 mins
These are the initial standards I'm shooting for, and aim to be there in about 8-10 weeks (before my honeymoon ideally).
Weekly Volume I'm shooting for the following:
- 30 Chin Ups
- 120 Push Ups
- 120 Rows
- 144 Split Squats
- 9-12 Miles Walked
- 1-2 Miles Ran
My Rules?
- Bar Speed Dictates Progression (for the most part)
- Sessions should feel energizing, not grueling.
- Motion is lotion
Bar Speed:
- Increasing weight when the bar speed already isn't smooth is how I've ended up injured in the past. I pushed myself quicker than my joints and tendons can adapt, and its caused massive lay-offs. This time, ego stays at the door.
Sessions should feel energizing, not grueling
- To me, Lifting should compliment your daily life, not take away from it. Killing myself in the gym makes me less likely to go out and explore, socialize with friends, go on dates with my wife. Its vital that I look forward to these sessions, and they don't take away from the other joys in life.
Motion is lotion
I'll discuss Nutrition, Blood work, physical stats in my next post.
We commence this operation Monday, April 13th, 2026.
Our First Milestone... 225lbs (hyperlink)