My current strength training program and a little history

I started lifting in my early teens. For me the interest in lifting started with my dad who always seemed to have some feat of strength to wow us as kids. I also loved to draw as a kid and my favorite subject matter was super heroes. So I spent a ton of time studying the exaggerated muscle structure of every popular comic book super hero I could find.

In my twenty’s life presented more interesting things to spend my time on (another story) and weight lifting became something that I would pick up for eight weeks or so in the spring. That was the case up until 2012 when my wife convinced me to join the gym with her.

At first I relied on my past experience and set up a basic maintenance program, 60 – 90 minutes three days a week, whole body each day. I called it a maintenance program because I didn’t want to put to high an expectation on my 48-year-old body and 20-year-old ego. That lasted for about four or five months which is when I started to see some strength gains and physical changes. At this stage I started to get back into the research and focus on getting the most out of my time at the gym. I switched over to a two-day split body and went four days a week up until six weeks ago when I found the Stronglifts 5×5 program.

02-24-2014 BB Press-140

Stronglifts roots started years ago and used by many, like Arnold, to build strength and mass, more so than a work out geared toward creating definition. Here is the link to the sight, I started with, where you can get all the details. I would recommend signing up for the news letter because it will help to answer many questions along the way.

  • The change has renewed my motivation
  • I have found new muscles that have been neglected.
  • A few weeks into the Stronglifts work out I realized that I had not been increasing the weight often enough in the previous routine. Six weeks in and I am doing 5 sets/5 reps (before 3 sets / 8 reps) 10% heavier on bench press and 30% on squats and there is still room to grow.
  • The level of confidence has grown and limits that I placed on myself are disappearing.

I will switch routines again but this has been one of my best choices.


The picture was taken to analyze my form ;).


5×5 Workout #19

Squats: 290#
Press: 145#
Dead lift: skipped out
Felt unprepared for today’s workout. Felling like I am cramming too much into one day. At least I stayed on track with squats and the military press.
I will kill it on Thursday!