The Pursuit of Mythical Gains

Training Training Logs
42

April 2, 2016

Day 3

SQUAT 3X5@150
OHP 3X5@100
DL 3X5@170

43

April 4, 2016

Day 4

SQUAT 3X5@155
BP 3X5@155
PC 3X5@145

Note - added fives to my PC instead of 2 1/2’s by mistake. Will add five total next time.

44

April 6, 2016

W2D2

SQUAT 3X5@160
OHP 3X5@105
DL 1X5@175

45

April 8, 2016

W2D3

SQUAT 3X5@165
BP 3X5@160
PC 5x3@145

Dips 4x10, Chins 4x10, curls 4x10, pushdowns 4x10.

46

April 12, 2016
W3D1

SQUAT 3X5@170
OHP 3X5@110
DL 1X5@180

47

You’re on to something there.

48

Thanks.

49

It’s easy to get caught up in minutiae. That’s a big part of why I started 531. It keeps everything simple and I don’t need to think.

50

Valid point.

51

Try to eke it out to 12 weeks. Drop the increments if you have to (either reduce how much you increase; or how often. I had good results adding 5 lbs every two sessions), but I think you’d benefit from sticking with your current program as long as you can.

52

Either that or you can add reps.

example:
Session #1: 135 5x5
Session #2: 135 5x8
Session #3: 135 5x10
Session #4: 140 5x5
Session #5: 140 5x8
and so forth


Assuming you start with a light enough weight, this should be fairly manageable. This is also a good way of adding volume in AND you’re technically hitting a rep/set pr every single time.

1 Like
53

I’ll give it a shot.

54

I figure real plateaus don’t happen until you’re more advanced. Early on it’s just a matter of not being able to add weight as often as every session, so it’s stalling rather than plateauing.

55

Makes sense.

56

Based on my experience, and your post, I think that you’ll be able to go for 3.5 weeks, after your first “tough workout.”

You mentioned the sessions feel easier as you go. This is you learning the lifts. Soon, you’ll find some weights that make for a tough workout. From that point, you’ll be able to go in a straight line for 3.5 weeks.

57

Or until I hit 1.86678 times my body weight on the dead lift.

58

No, seriously. Louie, Thibs, Wendler, Vasily Alexyev, Josh Bryant all go in 3 week waves. Even Punished mentions it.

59

Looking back at my own workout logs for the last 2 years or so. 4 weeks in I have problems if I don’t adjust my training.

Check out the thread, “Deloads, volume, and Intensity” from the PL section. Or the Louie Simmons articles about the pendulum wave.

Or any recent Wendler thread.

60

Probably the most compeling eveidence is your own words. “3 programs on 10 weeks.” Every 3.33333 week s you get Andy with your routine.

61

The ADHD kicks in.