Training Log
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Are you looking for critiques or just posting your log? The title is admittedly throwing me off
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How do you plan on progressing? I think this is pretty aggressive to start out. Maybe you are really good at reps? 510 for 5x5 is pretty tough for a 600 lb puller, and if you are increasing weight each week, I think you might find yourself dreading, skipping, or modifying your sessions. I just picked the deadlift as it is the most aggressive, but this is true for your other lifts as well.
Maybe start at something like 70% for 5x5 so you can progress for several weeks on end before resetting (hopefully a bit higher than 70%).
Ive been doing this for 8-10weeks and have seen good strength gains and a better physique. I dont really have any real issues doing this current program. A lot of people have said the intensity is too much but i havent had any issues
I was serious lol.
I don’t think you can accurately judge how effective this program is because you are currently on TRT where you haven’t been before. Not judging you, I’m just saying your judgment compass for effectiveness is probably thrown off a bit.
What are your goals? strength? Looking good naked? both?
Both, but like i said i dont care to be a little fluffy, I dont care about being shredded i just dont want to be as fat as i am right now. I feel like i should have posted the picture here but I was trying to follow the forum format lol
It’s your log, so you can do pretty much whatever you want. The Rate My Physique section is usually a shitshow anyways lol.
If the program is working for you, then you can absolutely keep going with it. I suspect that you will run dry on progress with it at some point (this happens with most programs), and when that happens - there are far more established programs that you can run. This forum is filled with 5/3/1 friendly members, and rightfully so; you can take a look if you want to revise your current program, but the best program is the one you enjoy doing (for compliance reasons).
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Thanks for you help man
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BigNFluffy lol more like Big Potential
Welcome to T-Nation dude
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Love the journal name 
March 13, 2022
Sunday
Chest:
FB BB Press:
5x5 @ 285
DB Press:
4x12-15 @ 80, 85, 85, 90
Smith Pec Fly:
Raised seat: 2x15-20 @ 220
Lowered: 2x15-20 @ 220
Incline BB:
4x10-12 @ 185
Dips:
1x 10, 10, 8, 6
Cable Fly:
Hi: 3x15-20 @ 35,30,25
Lo: 3x15-20 @ 35,30,25
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March 14, 2022
Monday
Back
BentOverRow:
5x5 @ 265
4x12 @ 185, 185, 205, 205
Pull-ups superset LatPulldown:
5, 5, 4, 3
4x10-12 @ 140, 140, 130, 130
T-Bar Row:
4x12 @ 135, 160, 160, 180
Lat- Pulldown Smith Machine:
4x12 @ 90
Seated Row:
4x12 140, 160, 160, 160
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March 15, 2022
Tuesday
Shoulders:
BB OVH Press:
5x5 @ 135
Seated Shoulder Press / Arnold Press:
3x12 @ 50,55, 55
1x12 @ 20
Lateral Raises SS w/ Shrugs:
4x12 @ 25
4x15 @ 60, 80, 80, 100
Rear Fly:
3x12 @ 150, 140, 140
Smith Machine Lat Raise:
3x10-12 @ 90, 80, 80
CARDIO
10 Sets of Tabata 30/30 HR 160-175:
8 Boxing
2 60lbs Kettle Bell Snatch
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March 16, 2022
Wednesday
Legs
Back Squat:
5x5 @ 345lbs
3x12 @ 225, 225, 245lbs
1x33 @ 135lbs
RDL (feeling lower back tightness went lighter):
4x12 @ 135, 185, 185, 225lbs
DB Bulgarian Split Squats:
4x12 @ 30lbs
Leg Extensions:
4x12-15 @ 170, 190, 190, 190
Tabata Boxing:
30/30 10 sets
The deadlifts are going to have to take a backseat while I cut. Whomever said it wasn’t sustainable was correct lol
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You were right. Deficit and the heavy DL was painful lol. I’m thinking about dropping deadlifts and keeping my squat heavy to maintain some DL strength. Will that work you think? Or just reduce to 70% DL like you said
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I would keep deadlifts in, but adjust the percentage so you can do them without taxing yourself so much. Every session doesn’t need to be pushing super hard. I’ve made progress with the lower percentages. There are also things you can do programming wise to make things a bit easier to recover from, as well as not as mentally taxing (dreading your next workout).
I too have trouble with weight selection. My PR is exactly the same as your PR. That is why I was skeptical you would be able to progress adding weight when starting at 85%. I couldn’t do it for more than a couple of weeks, and it would be brutal. Starting low is the way to go with the approach you are taking. I am going to try something that I tried a few years back with success. 3 week waves. One week heavy, one week volume, one week speed, then repeat (with slightly reduced reps). I am using the Cube method template for weight selection. It is lower than I would think I would need for progression, but I have made progress with it a few years ago. Here is how it will look for me.
Week 10 you deload, and go for PRs at the end of the week, or you just bump you weight up conservatively and repeat. I’ll try repeating, but with the supplemental deadlifts changing variation. Maybe bands or chains off the floor, maybe paused…
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I’m gonna throw this in
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I can’t link the site where I get the whole program laid out, but if you google cube method and black iron beast, I think you will find it. It will put your squat and bench in waves like that as well.
I have kinda been spinning my wheels, or at least not making the progress I’d like. I figure going back to a program that has worked for me in the past might be the ticket. I think the first time I ran it, I got about 60 lbs on the total, the second time like 40 lbs, and third time like 25 lbs. I wasn’t as strong then, but I think it took me from an 1,100 lb total to a 1225 lb total or something like that.
sheesh 60lbs is huge lol. Im gonna check it out
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