[quote]Lonnie123 wrote:
Night Sesh: Had to cut the conditioning out of the AM session because I forgot my fake tears and my eyes were getting irritated and vision was getting blurry… I’m hardcore but I dont wanna go blind for some farmers walks so I cut it and went home early to tear up.
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Priorities. : )
strong lifts week 5 day 2
A1 - squat 3x5 @ 210
A2 - bench 5x5 @ 175
B1 - rows 5x5 @ 175
B2 - tris and abs
C 100 rep bicep curls, kill me now. Did 50,25,15,10 with 10 second breaks. These suck
Felt real solid everywhere. I think it was a good move to keep the squat weight the same, felt really solid today. I think I might drop the bench or Press to 3x5 because I can feel it taking a toll on my shoulders, we will see how I feel at 135 and 185 for 5x5 and go from there
Strong Lifts Week 5 Day 3
warm up: 5 minutes rowing
A1 - Squat 3x5 @ 215 - First set mild, second and third sets easy as I tightened up form. 225 seems eminently doable as I approach it
A2 - Pull ups 3x5 @ 25lbs
B - Mil Press 5x5 @ 130. Only got 4 on the last set, gonna do 135 next week but drop it to 3x5 so I’m not roasted for Fridays 5x5@185 bench, then will build up to 4x5 and 5x5 after that.
C - Dead lift 1x5 @ 275. Smoked it, so much better than Monday
D - Farmers 60 lbs per hand, 3x10 laps
Great, great, great session. I didnt super set everything and I think my strength was way better for it, especially deads. Gonna keep the super setting on the other workout because its way easier due to equipment needs and muscle overlap isnt as heavy.
A1 - squat 3x5 @ 215
A2 - Bench 5x5 @ 180
B1 - Row 5x5 @ 180
B2 - Tri’s and Abs
C - 100 rep curls, these always suck
Good session but it was a before-work session so it was like roll out of bed into the squat rack kind if thing. Squats were heavy but doable, bench was easy… Feeling very confident about hitting 5x5 @ 185 Friday for bench and feeling good about doing 5x5 @225 for squats, lifting won’t be immediately after waking which is always nice.
After that I’m gonna kick my squat progression to the Advanced novice only increasing the weight on Mondays and Fridays.
Still mulling over Madcow (ramp Monday and Friday) versus Texas Method (straight sets Monday, ramp Friday) for when I finish out this linear periodization… Anyone have any advice here? I’m leaning towards Texas first then running Madcow after the 5x5 on Monday is too daunting
Strong Lifts week 6 day 2
A1 - Squats 3x5 @ 220
A2 - Pull ups 5x5 with 25lb
B - Mill Press 3x5 @ 135
C - Deads to 285x5
Felt pretty beat today as I had a last minute meeting at work to go to and it pushed my gym session up to the start of the day again, and the Squats felt HEAVY today… Hoping it was just a fatigue issue and not a “I’m approaching my limit” issue. Fridays 225 is still on lock I think, but we will see. I should FINALLY get two good nights of sleep in as the last week has been really hectic and terrible in that regard compared to what Im used to.
Mill Press for 3x5 was easy, very happy about that.
Dead was fairly tough, will stay here until its easy and then boost it up.
Strong lifts Week 6 Day 3
A1 - Squats 3x5 @ 225 (woot!)
A2 - Bench 5x5 @ 185 (woot!)
B1 - Rows 5x5 @ 185
B2 - Abs and Tri’s
C - 100 rep curls… these never get any more fun (did 65, 15, 10, 10 this time)
Cool week, hit my 135 on Press, 185 on bench and 225 on squats which were my goals at the beginning of this experiment if I remember right. Stuck to 225 for 3 sets instead of 5 for squats, It was there but I want to milk the gains off 3 sets for now if thats what I can progress on… Save the volume for later. Legs are feeling it one day later, for the first time since the workout began I feel like I’m hitting territory that is causing some structural adaptation.
Side note… Mondays suck. As stuff is starting to get heavy, You only have 3 days until you have to hit the same lifts again and increase the weight. Its a good challenge but mentally its a tough feeling to look down the road at. Wednesdays are awesome because you know you get 5 days of recovery.
strong lifts week 7
A1 - squats 3x5 @ 230
A2 - pull ups 5’s @ 20,25,30,30,30,30
B - Press 4x5 @ 135 (only 4 on last set)
C - dead lift x 5@280 - more solid than last time, will move up
Another morning sesh, Not a bad one considering im dead tired, haven’t had good night sleep in a week and have been traveling and working extra… Oh well. Wednesday should be good as I don’t have anything in the morning finally.
Gonna go to advance novice on squats and throw in some lower intensity, higher volume days for Press as I feel I’m starting to hit that wall on them. I did get my 5RM for 3x5 so that’s def progress there.
Work looks solid in here man, great job!
Thanks brother, I can slowly feel everything moving up. Thanks for all your info
Strong Lifts / advanced novice week 7 day 2
A1 - squats 2x5 @ 175
A2 - bench 3x5 @ 190
B1- rows 3x5 @ 190
B2 - arms
Sick the last 3 days, everything felt good considering. I’m still sick but on the mend but I cut the volume here to get some stimulation in without killing myself and digging into recovery stores too much.
As shit is getting heavier and I can start to see myself missing reps in the coming future, and I am kind of wondering how to continue programming my non-squat lifts I’m thinking Waterbury’s 25 Method is the way to go, anyone have any experience with it or similar protocols? Seems pretty legit and a great way to go.
Strong Lifts/ Advanced Novice week 7
A1 - Squat 3x5 @ 235 ( actually got 5,4,3 … see notes for why I’m happy about this)
A2 - Chin Up sets of 5 @ BW, 20, 30, 45, 30
B - Mil Press 25 Method with 135 got 7,5,3,3,3,3,2,2
C - Dead lift 285 x5
Notes - At the end of my 5/3/1 I hit a 235 squat for 3, so the fact that I’m hitting it for 5,4,and then 3 now speaks to me that I did in fact get stronger in the last 7 weeks. Anxious to see where it goes from here.
Really liked the 25 Method on mil press, will stick with it.
Feeling good but might do a couple light days as its been 7 weeks of lots of work and a couple days of light work may be beneficial.
Strong lifts week 8- Deload session A
Post Vegas bachelor party training
Felt tired as hell this morning so I got some extra sleep and then banged out the following :
A1 - squats 2x12@135
A2 - DB bench 2x12@50lb
A3 - DB row 2x12@60lb
B1 curls 2x12
B2 tris 2x12
First Deload session, went light but moved fast, whole thing took 20 minutes probay, legs were tired and sore in the hip for ore from huge amount of walking this weekend. One more light day and then I try the 235 squats again on Friday
Deload day 2
Gym time was shrunk to almost nothing so today was interesting. I had planned to do some form of light front squats, mil press and pull ups… Then heard two coworkers talking about their Fran times (crossfit WOD) and looked it up… It’s those exact exercises so I decided to do it
For those not in the know like me, it’s a front squat thruster super setted with pull ups for 3 rounds of 21 reps, then 15 reps, then 9 reps
Did it in 13:50, it was a real bitch during it too. I like the idea of it, but My wrists were hurting in the bad way towards the end so this particular pairing won’t be happening again, but maybe using back squat thrusters would work.
Looking for a light day but still want to get some quality work in, or are just crammed for time? Give it a shot if you have good mobility and wrist flexibility
Hey Lonnie
Any plans to go back to CT programming? How did you like it?
No plans at this time, I don’t feel my strength is where it needs to be at the moment to take full advantage of his layer method, nor do I feel quite ready to go back to his auto regulatory style of programming which might be a bit to advanced for me
Sticking with Rips stuff for now, about to start the Texas Merhod which will give me some feedback about how my body progresses from both a volume and intensity approach and my recovery in between. From there I might go to more of a CT system, but not for a while
My legs are feeling it after than Fran, I haven’t done reps that high in a while , good times
Legs are sore as hell today… I guess Fran might not have been “light day” after all. I’ll suck it up and deal with it tomorrow, hopefully some of the soreness is gone.
Well today was bad for squats, I kinda saw it coming from the sleep issue I keep having, and the fact that the Fran workout on wednesday had my legs sore as shit. Oh well, I wont have another chance to get a full night sleep before a workout until next Friday so we will see how it goes, Bench and Row went well so I had that going for me at least
Today went
Row X 5 min warmup
A - Squat 235 x 4,2 and 225x3
B - Bench 3x5 @ 195 (gonna start the 25 Method here next week)
C - Row 3x5 @ 195 (same as above)
D - Arms and Abs
This week and next I’m hoping to gain some insight into my recovery ability. I am at the point on most of my lifts where I usually begin to plateau, so I’m going to see if they improve on the current A-B split I’m on, or if maybe I need to put an extra recovery day in between going for a new 3x5 weight/rep record, this may take a little while to plan out and see through to fruition, but I’m optimistic that the work I put in will yield some results in terms of data… Frustrating spinning your wheels for so long and never getting past a certain point.