So I figured I’d start a log, and see if that helps at all.
Stats:
Height: 5’6"
Weight: 165lb
Bf %: Fat ( which is pretty unfortunate at 165)
BP:235x1, can probably do more now though.
Squat: 275x1, same story
DL:365x3
Just training 4 days a week, sessions are pretty short. Based on (and I emphasize the “based on”) Wendlers 5/3/1 triumvirate. Basically only 3 exercises per day. On upper days I usually do 4 though. So anyways, back to logging.
Notes: Good workout. Would have been very happy to hit 6 on MP, but 5 is allright. Can’t wait till I 'm repping 135lb, and see how much that affects my bench.
SO starting Tuesday I’ll be starting a 7 week bench cycle from Paul Carter. I have never fully stuck to any program before, so I’m hoping the online log will hold me accountable. The program is as follows:use 93% of real max as training max. These percentages are based of the TRAINING max(like I said 93% of real max)
Week 1 - 80% x 1, 70%xmax reps
Week 2 - 85% x 1, 75%xmax reps
Week 3 - 90% x 1, 80%xmax reps
Week 4 - 93% x 1, 85%xmax reps
Week 5 - 95% x 1, 85%xmax reps
Week 6 - 98% x 1, 90%xmax reps
Week 7 - 100% x 3
So it’ll look like training max:225lb
Week 1 - 180 x 1, 155xmax reps
Week 2 - 190 x 1, 170xmax reps
Week 3 - 205 x 1, 180xmax reps
Week 4 - 210 x 1, 190xmax reps
Week 5 - 215 x 1, 190xmax reps
Week 6 - 220 x 1, 205xmax reps
Week 7 - 225 x 3
Something else I thought of. I’m just gonna keep my arm training simple and get a pump, instead of all the stupid stuff I’ve done in the past. For tris I’ll be doing straight bar pushdowns: 60lb for 100 reps (as many sets as it takes) on Tuesday, and rope pushdowns on Thurday( same scheme, only using 40lb). For bis I’ll be doing straight bar curls with just the bar until I get to a hundred reps on Tuesday, and I have something I want to tr out on Friday. If I like it, I’ll keep doing it. So yeah.
Notes: Shitty workout. For the past two weeks, left elbow has been killing me after squats, and affecting my pressing during the week. So today I tried out a much wider grip, and no elbow pain. BUT my technique felt off, I couldn’t get my back tight, and my knees kept on caving. So I’ll probably just stick to front squats for the time being unfortunately. Sucks, because I was finally starting to nail my form down on squats, but whateva.
Even more thoughts: since I can’t go heavy on squats, I’ll just use 185lb as my working weight, and try to do 50 reps with it in as few reps as possible. I got this from Dan John’s Mass Made Simple, and it seems challenging, so yeah. Also, for my upper body days, after my main lift, I’ll be doing a complex instead of the secondary exercise.
The complex goes as follows
Row
Clean
Front Squat
OHP
Back Squat
Good morning
I want to follow this plan for the next 7 weeks at least, and see where I go from there. This should hold me accountable.
Complex 3 rounds, 3 reps eachRow
Clean
Front Squat
OHP
Front Squat
RDL
Dips
Bwx3x15
Straight pushdowns
60lbx50,25,25
Curls
45lbx50,10,10,10,10,10
Notes: Bench felt good. The single felt slower than it needed to be though. Maybe the body is like “oh I only have to go up to 180lb today, so I’m not gonna exert very much force” something like that, I don’t know. The back off set felt good, 5 rep pr( from a year ago lol). Back cramped on rep 17, and butt might have lifted off, but whateva.
Notes: Another crappy workout. Forgot my food at home, so I was feeling pretty pissed and hungry. That’s probably why I didn’t get a pr. So whatever, fuck the military. I’ll just run my bench cycle for the push press. Arm work felt nice, didn’t get as much of a pump as I thought I would though. Anyway, the cycle will look like this(starting on week 2, and 155lb training max):
a1)Push up 5/8/10
a2)BW Pull up 1/2/3
a3)BW dip 3/6/9
a4)135lb BB row 3/6/9
3 rounds (1 min rest)
This was done as a circuit non stop. So 5 push ups,1 pullup,3 dips, 3 rows, 8 push ups, 2 pull ups, etc…
BB curls
45lbx25,20,10
Notes: Great workout. Set a nice PR on bench. Would have loved to hit 15, but that’s okay. The circuit was very fun, and I got a great pump. Will be programming in paused CG after my bench work. Like so-
Since I seem to be able to squat moderately heavy weights without any elbow pain, I’ll be running this cycle for my squat, also from Paul Carter. This one is based off my real max though (I’ll set it at 285). I’ll be doing the Week 2 day this thursday, so I that it’ll line up with the bench cycle.
HLR (toes to bar)
4,3,10,10 Last two sets were knee raises
Notes: So for some reason today the 245 single felt heavy. And as such, I’ve knocked off 10 pounds off each weight. That should still give me a 275x3 squat after, which would be nice. Edited the previous post to reflect that. Other than that, fun workout.
Military
45x5
75x5
95x3,3
115x3
135x4 (push press)
DB shoulder press
25x12
30x12,12,8
Trap bar shrug/ss/ Rope pd
135lb/40lbx4x25 No rest at all just went back and forth
BB curls
45lbx50,25,10
Notes: So I guess I didn’t stick to my plan for the ohp. Oh well, sue me. All my overhead work is suuuuppperr fucking weak, so hopefully that means it’ll help my bench, although really anything should help my bench now. I’m really enjoying supersetting/circuit-ing my assistance work-feelsgoodman. Got a great pump.
a1)BW back xt 5/8/10
a2)Hanging knee raise 5/8/10
a3)25lb (per hand) DB RDL 5/8/10
Two rounds.
Notes: Good workout. Dunno why, but squats are pissing me off. Some weeks they’ll feel really locked in, and others they just feel like shit. It pisses me of because I’m still a newb as well, I shouldn’t be having these issues. Anyway, got all the reps though, and felt pretty solid. The circuit was fun.
