3.28.09 training
Squat - 210x3, 225x3, 245x3 (PR)
45 degree back extensions- BWx10x3
Roman Chair Situps - BWx15x3
4/02/09
Deadlift 275x3, 295x3, 315x3, 365x1, 405x1(PR)
Press- 115x3, 120x3, 125x3
I know I wasn’t supposed to pull for singles today, but I did anyway. I so felt it when I got into the gym. I’m so unfuckingbelieavably stoked about this pr. I’ve been gunning for 405 for a long time. I’m going to be stoked for 3 days over this.
4/4/09
Bench- 160x5,180x3,200x3
Neutral grip pullups - 6 sets - 7 total reps (ugly)
Power Clean technique work
I’ve been reading a lot of starting strength recently. He expounds on the benefits of the power clean a lot in the book. So I figure, why not? I’ll start power cleans on my upper body days. Even if its once a week I think it will be beneficial. And even if I keep it light and for high reps I should get some good conditioning/cardio work out of it.
4/11/09
Squat 215x5, 225x2, 240x8 (PR)
Bench Press 160x5, 170x5, 185x8 (PR)
Pendlay Rows - 135x5x3
Power Cleans - 135x1x5
Started Wave 3 of the 5/3/1 and here are my current PRS
Squat
315x1
250x3
240x5
240x8
Bench
235x1
200x3
190x5
185x8
Deadlift
405x1
320x3
320x5
305x8
Military Press
130x3
130x5
04/18/2009
Squat- 225x3,240x3,255x5 (PR)
Bench Press - 175x3, 185x3, 195x6(PR)
Power Cleans - 145x1,145x1,145x1
Due to an insane work schedule recently I decided to start afresh this week. However I’m working this slightly different. I’m going to incorporate Rippetoes Practical Programing and the Wendler 5.3.1. together.
What I’m going to do is follow the whole body routine outlined in practical programming and starting strength, but follow the percentages from the 5.3.1.
Week one
Saturday - Squat, Bench, Power Cleans (5 rep)
Monday - Deadlifts,Military, BB Row (5 rep)
Wednesday - Squat, Bench, Power Clean (3 rep)
Week two
Saturday - Dead, Military, BB row (3 Rep)
Monday - Squat, Bench, PC - (5.3.1)
Wednesday - Dead, Military, BB Row (5.3.1)
I know you purists out there will crucify me for this but I have my reasons. They are as follows -
a. The SS and Practical programing protocols are for beginners who can easily make progress day to day and add weight at the same time. I am not at that level anymore. If I tried to add even 5 lbs every time I trained I’d kill myself. And my hips would be destroyed from squatting each time.
b. The 5.3.1. is good, but its for a level that I’m not at yet. This protocol focuses on the one lift for that day, instead of multiple lifts for a whole body effect. Also, following the 3 day protocol you can sometimes go 10 days between completing a certain lift, which to me is a little too far apart. This is good for higher intermediary to advanced lifter.
For me, I believe I’m somewhere in the middle. I’m too advanced to add weight to a full body training day, and going a month without fully adding weight isn’t enough for me to make progress. Here i complete the 5.3.1 in two weeks. I can add a recovery week if needed.
In my opinion a progression of programming can and should look somewhat like this. The stimulus to move to the next level would be when you can not add weight to the bar any longer. That is the impetus to move to the next level.
From beginner to advanced to elite
Starting Stregth
Madcow Intermediary 5x5
Wendler 5.3.1
Madcow Advanced Dual Factor
Westside or Sheiko
I hope this made sense, it did to me. Whatever, lets see how it goes.
04/19/09 Training
Softball Double Header
Game 1 - 1-2 run scored No field play
Game 2 - 1-3 - 4 innings at first base
I’m not sure what the powerlifting world would call this so I’m titling it GPP.
4/20/09 Training
Deadlift 285x3, 300x3, 320x4
Press 115x3, 125x3, 130x3
I hurt my shoulder squatting on Sunday and its still killing me. So I decided not to push it on the last set of the press. I’m going to take two days off for school work. Hopefully the shoulder will feel better by Thursday.
04/26/09
Squat 215x5, 240x3, 265x5(PR)
Bench 160x5, 185x3, 205x3(PR)
Afternoon . . .
Softball Double Header
0-5, reached on base twice, once on error, once on fielders choice.
Shoulder finally started to feel better. Although I still have some residual pain its not as bad as it was a week ago. Happy about the PR’s. I could have possibly gotten another rep or two on the Bench but because of the shoulder and not having any spotters I decided to just take the 3 rep.
Softball/GPP was awful. I couldn’t hit for shit. I grounded out to the third baseman 4 times. I think I’m too far forward in the box and, due to the arc of the pitch, my normally level swing is forced upwards. Thus putting me in a bad swinging position. I’m going to try to hit the cage this week to get it worked out. I have my company softball team game on Thursday to test some stuff out.
4/27/09
Deadlift - 275x5, 310x3, 345x3 (PR)
Not a good day today.
a. Couldn’t find my chucks. So I had to lift in my sneakers. Hated it. Felt like I was pulling on a mattress. Probably lost about 3-4 reps this way.
b. Gym was full of jobbers today. Normally I would pull in front of one of the squat racks. Not one inch of room available. So I had to pull at the deadlift platform and use the KG bumperplates. It took me half an hour to determine which colored plates to use. Not fun.
c. Shoulder is absolutely killing me, so no Presses tonight. Pain starts at the shoulder, goes down my bicep into my elbow, then travels through my forearm into my wrist. I’m going to have to take my work weight and pull back some until this thing heals itself.
d. Think I’m getting sick. I may not be. Who knows. I think all this talk about the swine flu has gotten my body all nervous. Worst part is that I live in the part of queens where 20 kids got sick AND I’m taking a trip to mexico in June. I have half my family, friends, and coworkers telling me not to go. Too bad the trip is paid for already. This sucks.
e Bumper plates, even though they are covered in rubber still hurt as hell when you drop one on your foot.
f. Bumper plates bounce, a lot. Lesson learned the hard way.
So, yes a PR but everything else sucked.
Oh and I noticed the lack of any responses to my thread. I wonder if I’m just boring, or nobody cares. I’ll bet a billion dollars that as soon as my weights get to an interesting level people will start to chime in. Hypothetical guess though.
Good job on getting back to the lifestyle. Just browsed through your log, your starting numbers are solid. Good luck, numbers wise I’m a bit ahead of you (but not by too much) so feel free to ask for some advice.
hey thanks! I certainly will!!
hey thanks! I certainly will!!
05/01/09
Squat - 185x5, 210x5, 240x5
Ok so today not so good. I was all set to do my squat and bench today. However that was cut short when I looked down and noticed I have a gigantic hole in my shorts. So, not wanting my willy to be in full view of everyone, I decided to cut it short.
[quote]luigisacs wrote:
05/01/09
Squat - 185x5, 210x5, 240x5
Ok so today not so good. I was all set to do my squat and bench today. However that was cut short when I looked down and noticed I have a gigantic hole in my shorts. So, not wanting my willy to be in full view of everyone, I decided to cut it short.
[/quote]
Would have been a good way to see if the ladies were interested.
[quote]chimera182 wrote:
luigisacs wrote:
05/01/09
Squat - 185x5, 210x5, 240x5
Ok so today not so good. I was all set to do my squat and bench today. However that was cut short when I looked down and noticed I have a gigantic hole in my shorts. So, not wanting my willy to be in full view of everyone, I decided to cut it short.
Would have been a good way to see if the ladies were interested.[/quote]
If you have ever seen the ladies at my gym you wouldn’t want them to be interested.
05/25/2009
Squats - 195x5x3
Bench - 135x5x3
Pendlay Rows - 135x5x3
After a month off due to shoulder pain I am finally pain free and back in the gym. I tried going back a week and a half ago but I felt a twinge and didn’t want to hurt it again so I gave it another week off. I’m happy to say that I am pain free and feeling good. I decided to come back on a rippetoe 3x5 program and move on from there. Today I basically worked up in weight until the weight started to feel a bit heavy. Then I did sets of three across. The 195 on the squats wasn’t heavy at all, but I wanted to play it safe. Needless to say I’m still going to be sore tomorrow. In the next several months I plan on the following progression.
Rippetoe 3x5
Rippetoe 5x5 intermediate program
Madcow2 5x5 single factor program
Pre contest - Madcow2 5x5 dual factor program
Post Contest- Wendler 5.3.1.
I’m still hoping to do a meet in september/october. This little injury set me back a bit, but I think I’ll get my strength back in a few weeks. One of the things I’m going to make sure I do is take a week deload every 5 weeks. No matter what. I think taking scheduled deloads would have stopped this injury from happening.
05/25/2009
Squats - 195x5x3
Bench - 135x5x3
Pendlay Rows - 135x5x3
After a month off due to shoulder pain I am finally pain free and back in the gym. I tried going back a week and a half ago but I felt a twinge and didn’t want to hurt it again so I gave it another week off. I’m happy to say that I am pain free and feeling good. I decided to come back on a rippetoe 3x5 program and move on from there. Today I basically worked up in weight until the weight started to feel a bit heavy. Then I did sets of three across. The 195 on the squats wasn’t heavy at all, but I wanted to play it safe. Needless to say I’m still going to be sore tomorrow. In the next several months I plan on the following progression.
Rippetoe 3x5
Rippetoe 5x5 intermediate program
Madcow2 5x5 single factor program
Pre contest - Madcow2 5x5 dual factor program
Post Contest- Wendler 5.3.1.
I’m still hoping to do a meet in september/october. This little injury set me back a bit, but I think I’ll get my strength back in a few weeks. One of the things I’m going to make sure I do is take a week deload every 5 weeks. No matter what. I think taking scheduled deloads would have stopped this injury from happening.