@The_Myth I understood what you were doing and I appreciate your comment because it gave me the opportunity to explain the basic concepts that I utilize while programming. You’re right. This sort of training can be boring in the beginning, but it will eventually get more complex as I work through intermediate and into more advanced programming.
Thursday, May 2, 2024
Press 217.5 lbs x 3 x 2
Bench 257.5 lbs x 5 x 5
Chin BW x 11, 10, 8
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Yeah, I should be running NLP but I am fucking around with 531, fives pros, yadda yadda.
I am not 200 pounds, so not a fully grown adult male.
@The_Myth I briefly looked over your log, if I were in your shoes I would run a NLP in order to rebuild a higher level of base strength, and then transition back over to 531 where you can indulge in the urge to tinker with templates and assistance exercises.
I also noticed that you mentioned in your log that you have some old nagging injuries to deal with, so when you run out your NLP you can sub in different exercise variations of the main lifts if you find it necessary. Yes, ideally I would train everyone according to the model with a low bar squat, but some folks just can’t get into the low bar position. For example, some older folks’ shoulders just cannot tolerate the low bar position, but they can perform a high bar squat or safety squat bar squat. I will absolutely make that substitution.
Ultimately doing something is far better than doing nothing, so if you are happy with your current rate of progress then stick with what you are doing. I am just offering my two cents.
Sunday, May 5, 2024
Squat 375 lbs x 5 x 5
Power Clean (during Deadlift warm-up) 135 lbs x 3, 185 lbs x 3, 225 lbs x 3, 275 lbs x 1
Deadlift 530 lbs x 5
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Typical Client Training Session at the Joseph Rodriguez Personal Training Garage Gym for Muscles That Want to Hoist Iron Really Well and Be Prepared for Life Too:
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I hope you don’t mind if I respond in your log. I can move it to mine if that is more convenient.
This is so generous of you and I am so grateful for your input. The little voice in the back of my head was telling me to run SS NLP again. I am sixty years old and am riding a bicycle for transportation, about five miles round trip to the gym, and I remember doing SS back in the day. I struggle with eating enough to support an NLP but did get strong on it. I am not sure if you saw this, but I was about 54 years old when I hit 150 OHP, 205 BP, 290 Squat, and 315 DL for reps on 531 after running SS. My goals then were 1234 and I was close. I am not sure I can get there currently, but, I do think running SS again would be beneficial so it was nice to hear you say that.
I do think going to 531 was a pussy move on my part, so I will revisit it. I think if I do change to a NLP I will make the progression five pounds on upper and lower rather than 10 and 5.
One of my issues is eating enough, as mentioned. I am 6’1", 190 pounds and about 18% BF. Diabetes runs in my family. I understand a fully grown adult male weighs in excess of 200 pounds (lol). I do have to balance the health issues.
I have no real nagging injury issues other than a tendency to get tendinitis in my elbows which seems to be caused by squatting. I am not sure why that is but it has resurfaced with me recent return to BB squatting. Nothing major yet, just some soreness.
Your two cents are greatly valued.
I had been thinking of doing another cycle of 531 but now I am questioning it. I have three weeks of access to a real gym, then I will be traveling and only have access to the Purple place.
So - question - should I start with the bar or adjust?
Current AMRAP sets are:
SQ - 125x10
OHP 95x10
BP 125x10
DL 135x10
I limited the AMRAPs to ten. Maybe those are my starting numbers?
Do you know Leah, Petrizzo, Rory?
Again, huge thanks for reading and helping!
No problem. You’re absolutely welcome to post questions on my log.
Do not impose limits on yourself. Eat a minimum of 200 grams of protein everyday and run the program. I have a client that is 60 years old, 5 feet 11 inches tall, and weighs 220 lbs. He has been training consistently for 2 years and is currently running intermediate programming, but his most recent training numbers are: Squat 290 lbs x 5 x 3, Press 190 lbs x 3 x 5, Bench 250 lbs x 5 x 3, Deadlift 315 lbs x 5. Just run the program, eat, sleep, and see what happens. Don’t worry about 1RMs unless plan to compete in a meet.
Buy yourself some fractional plates. Most men make better progress on the upper body lifts by adding 2.5 lbs to the bar each workout.
Double check your squat grip and rack position. You are most likely supporting the weight with your hands/elbows rather than supporting the weight on your back.
I would start now. There is never a perfect time to start anything. Start now and do the best you can. I would never set foot in the purple place again. Lifting is so popular now that you can find a real gym to train in just about anywhere. Giddings, Texas has 3 gyms with barbells and squat racks for crying out loud.
You do not need to start with the bar. Start with a weight for each lift that is somewhat challenging, but with which you can perform with good form for sets of 5. Video record each set and evaluate your form between each set. Either hire a coach or be objective and take your ego out of the equation. Progress slowly from there. Add 5-10 lbs to the bar for lower body lifts. Add 2.5-5 lbs to the bar for upper body lifts.
I know John Petrizzo. He was one of the evaluators on the oral board when I earned my SSC. He is a damn good coach and a good man.
Wednesday, May 8, 2024
Bench 290 lbs x 3 x 2
Press 195 lbs x 5 x 5
Chin BW x 10 x 3
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Saturday, May 11, 2024
Squat 475 lbs x 3 x 2
Power Clean 275 lbs x 3
Prowler 90 lbs + 2 Kids x 40 yd x 10
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Tuesday, May 14, 2024
Press 220 lbs x 3 x 2
Bench 260 lbs x 5 x 5
Chin BW x 13, 11, 10
Friday, May 17, 2024
Squat 380 lbs x 5 x 5
Power Snatch 185 lbs x 3
Power Clean 225 lbs x 3
Deadlift 535 lbs x 5
Monday, May 20, 2024
Bench 292.5 lbs x 3 x 2
Thursday, May 23, 2024
Squat 480 lbs x 3 x 2
Bench 262.5 lbs x 5 x 5
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Sunday, May 26, 2024
Deadlift 540 lbs x 5
Incline Bench 225 lbs x 5 x 3
Wednesday, May 29, 2024
Squat 385 lbs x 5 x 5
Bench 292.5 lbs x 3 x 2
Saturday, June 1, 2024
Squat 485 lbs x 3 x 2
Bench 265 lbs x 5 x 5
I quickly looked over your training log. I saw that you mentioned that you are working with a coach online. I don’t like to work with clients online. An online client has to be able to coach themselves to a large extent. An online coach can do your programming and offer technical suggestions, but the bulk of the coaching becomes your responsibility.
Here is your first responsibility: read The First Three Questions. If you want to be brutally strong, then you need to eat more. Don’t just “try.” Do it. Track your protein and calories. We are both 5’ 8". You weigh 180 lbs. I weigh 230 lbs.
Your second responsibility is to work the plan. You hired a coach to do the thinking for you. Stop getting into your head. Practice technical corrections during your warm-ups. Attack your work sets.
Commit to the set. I have been in the garage alone. Sitting in front of the droning ventilation fan watching my sweat puddle between my feet in the 100+ degree Texas summer heat with 500 lbs loaded in the squat rack. Before every set I remind myself of one or two single word cues. Then I make a deal with myself: I will not stop pushing. I will not quit. No matter what. If I fail, I fail, but it will not be because I quit.
Tuesday, June 4, 2024
Deadlift 545 lbs x 5
Incline Bench 227.5 lbs x 5 x 3
Friday, June 7, 2024
Bench 295 lbs x 3 x 2
Squat 395 lbs x 5 x 5
Monday, June 10, 2024
Squat 490 lbs x 3 x 2
Bench 267.5 lbs x 5 x 5
Thursday, June 13, 2024
Deadlift 550 lbs x 3
Incline Bench 230 lbs x 5 x 3
Sunday, June 16, 2024
Pause Squat 400 lbs x 5 x 3
Press 195 lbs x 5 x 3
Wednesday, June 19, 2024
Squat 495 lbs x 3 x 2
Incline Bench 232.5 lbs x 5 x 3
Saturday, June 22, 2024
Deadlift 550 lbs x 5
Bench 270 lbs x 5 x 5
Tuesday, June 25, 2024
Pause Squat 405 lbs x 5 x 3
Press 197.5 lbs x 5 x 3
Friday, June 28, 2024
Squat 500 lbs x 3 x 2
Incline Bench 235 lbs x 5 x 3
Monday, July 1, 2024
Deadlift 555 lbs x 5
Bench 272.5 lbs x 5 x 5
Thursday, July 4, 2024
Pause Squat 410 lbs x 5 x 3
Press 200 lbs x 5 x 3
Sunday, July 7, 2024
Squat 505 lbs x 3 x 2
Incline Bench 237.5 lbs x 5 x 3