Chok'n fools out - Intermediate style

[Matthew Jones]

After 10 months SS moving over to TM. I'm hopeful that the VD's will get me past my current rut... here's my stats:

Age: 30
Height: 5'10"
Weight: 195lb

Current PRs
Squat(1RM): 315lb
Power clean(1RM): 192.5lb
Bench(1x3): 197.5lb
Press(1x3): 140lb
Deadlift(5x1): 335lb

Current Goals
Squat(1x3): 315lb
Power clean(1RM): 200lb
Bench(1x3): 200lb
Press(1x3): 150lb
Deadlift(1x3): 405lb

[Matthew Jones]

Week 1 - First VD! 5/14
Squat 200x5x5 - Took 30 second rests between sets
Bench 145x5x5 - These felt harder than the squats
Deadlift 260x1x5 - I dropped this down from my PR at 290 just to have a little break as I start out TM

Overall a good day, I took a conservative approach to switching to TM, I will go for my first PR in week 4 I think. That's OK, I'm not in a hurry.

[Matthew Jones]

Week 1 - 5/16 - Recovery Day
Squat 160x2x5
Press 95x3x5
Back Extensions
Chinups

Felt good, worked on form a little with the squats since the weight was low.

[Matthew Jones]

Week 1 - 5/18 - ID

Bodyweight up to 193

Squat 250x1x5 - Felt OK, bit of a grind on the last rep
Bench 180x1x5 - again didn't feel super strong, but they went up
PC 135x5x3 plus some reps at 160 to check my form

[Matthew Jones]

Week 2 - 5/21 VD
Squat 205x5x5 - I did 10 reps on my fourth set because the bar felt light
Press 105x5x5
Deadlift 265x1x5
One question I have is how smoked should I feel after VD... I feel pretty good right now

[Matthew Jones]

Week 2 - 5/23 RD

Squat 165x2x5
Bench 130x3x5
Chins
Dips
Back Extensions

No PR attempts until week 5!! I'm beginning to think I was too conservative in my initial TM programming...

[gtl]

I think if you're getting through 5x5 squats with 30 sec rests, you are going too light.

I started with 2-3 min rests and got up to 7 minutes before kind of stalling. I reset 10% and am about 10lbs away from being back to that same weight with 3-4 min rests.

I would've probably started volume day with 225-235, and your first intensity day 255-265 (essentially where you left off on 3x5).

[Matthew Jones]

thanks gtl, I'm going to move things up a little so I can start going for PRs sooner than week 5.

[Matthew Jones]

Week 2 - 5/25 ID
Squat 260x1x5- Was supposed to do 255, but since I've done 260x3x5 before I saw no reason to not go for it. My PR is 270x5x1 so I'm getting close.
Press 125x1x5 PR Pretty happy about this, I'm so close to 135!
Powercleans - Lots of warmup reps at various weights followed by 165x1x3 PR

[Matthew Jones]

Week 3 - 5/28 VD
Squat 215x5x5 - These felt pretty easy
Bench 150x5x5 - Harder than the squats
Deadlift 275x1x5 - I'm regretting the reset when I switched to TM, but 15lb jumps seem excessive at this weight, I'll just have to be patient

[gtl]

Still resting 30 seconds for squats? That's pretty crazy for me. I make myself wait at least 2 mins. Lately, its been 3-5.

[Matthew Jones]

I think it was more like a minute between sets this time as I took a 10 pound jump. I rested about 5 minutes when I was hitting 5x3 PRs.

[Matthew Jones]

Week 3 - 5/30 Recovery Day
Squat 170x2x5 - Still sore from Monday, hopefully I'll be ready to go for Friday
Press 97.5x3x5
Chins
Back extensions

[gtl]

I think it was more like a minute between sets this time as I took a 10 pound jump. I rested about 5 minutes when I was hitting 3x5 PRs.

I was up to 7 mins on 3x5's before I would reset to get my rest periods under control. On 5x5 I am trying to keep them 3-5 mins. You must have an awesome work capacity.

[Matthew Jones]

My weights aren't very heavy... I'm not strong, but I do have very high cardiovascular and muscular endurance. I train and compete in Judo and BJJ which are extremely taxing.

[Matthew Jones]

Week 3 - 6/1 ID

Squat 265x1x5 I did a single rep at 260 which seemed to help... Next week I should match my PR at 270
Bench 185x1x5 PR Pretty solid
Powerclean 170x1x3 PR Switching to 2.5lb jumps

Good session overall, can't complain about 2 PRs and getting the squat back into PR territory.

[Matthew Jones]

Week 4 - 6/4 VD
Squat 220x5x5
Press 105x5x5
Deadlift 285x1x5 this was my workset, but afterwards I felt strong and so did 315x1x2 PR :-)

Unexpected PR on deadlift, I got so tired of thinking about 315 I just decided to go for it. My form felt good and I could have probably done 5, but didn't want to push it too hard since that is 25lb over my previous 5RM at 290.

Edit: This makes me officially a 100/200/300 lifter which isn't anything impressive, but hey I'll take it.

[pcknshvl]

Awesome on the DL, Matt.

I attempted 290 last week (after 280 went up pretty easy) and I could not budge the bar. Weird.

I hit PR of 3 X 5 X 245 on squats today. I'm sticking with the basic LP for now, but I can see the Wednesday "rest day" coming before too long. Still wallowing in sub-PR press and BP territory, too.

What time in the mornings are you in there? I may have to meet you there some time.

Tom

[Matthew Jones]

Maybe try 285? I'm there MWF from 7-8am, it'd be cool to have you come workout, maybe I'll try to get in a friday lunch too.

[Matthew Jones]

Week 4 - 6/6 Recovery Day

Can't hit the gym today, baby girl isn't sleeping good so my schedule is all off. I'm going to do my scheduled intensity day regardless on Friday. Substitute workout:

Bodyweight squats 3x10
Pushups 3x10
Also, I have Judo practice tonight.

[Matthew Jones]

Week 4 - 6/8 Intensity Day
Squat 270x1x5 - this matches my PR, felt really good
Press 127.5x1x5 PR Grinded on 5th rep a bit, but got it
Powerclean 172.5x1x3 PR Technique was bad on final rep

Considering I didn't lift on Wednesday it was a good training sesh

[Matthew Jones]

Week 5 - 6/11 Volume Day
Squat 225x5x5 - no problems here
Bench 150x5x5 - same
Deadlift 290x1x5 matches my 5RM, 315x1x2 did this just cuz, matches my 2RM

Well my ease into TM is officially over, all my lifts are at or above my SS PRs, it's nothing but PR attempts from here on out!

[Matthew Jones]

Week 5 - 6/13 Recovery Day
Squat 180x2x5
Press 97.5x3x5
Chinups - 18 total over 3 sets
Back extensions 3x10
Dips 24 total over 3 sets

I added in dips today just because. Judo tonight and tomorrow morning, hopefully it doesn't mess with my recovery. Still got a bit of DOMS from Monday.

[Matthew Jones]

Week 5 - 6/15 Intensity Day
Squat 275x1x5 PR - Sweet! Felt heavy, but I hit depth for sure. Last rep was pretty strong.
Bench 187.5x1x5 PR This was very heavy, last rep was a grinder. I think I need to bump up my volume day weight for bench
Powerclean 175x5x1 PR I switched from 1x3 to 5x1. The hexagonal plates are such a pain that it makes more sense for me to reset after each rep.

3 PRs in one day feels really nice.

[Matthew Jones]

Week 6 - 6/18 Volume Day
Squat 230x5x5 - Much longer rests now, but didn't grind on any of the reps. I think 235 makes sense for next week.
Press 107.5x5x5 - Depending on how 130 feels this Friday I probably won't up my volume next week as this felt pretty heavy.
Deadlift 295x1x5 PR and 295x1x1 just cuz

Volume day is starting to feel rough, but doable.

[Matthew Jones]

Week 6 - 6/20 Recovery Day
Squat 185x2x5 - left knee bothered me a little on these, I have an old tendonitis issue.
Bench 135x3x5 - I did these paused which made them much harder
Chins 17 total over 3 sets - I felt weak on these
Back Extensions 3x10
Dips 23 total over 3 sets - arms were tired from benching

My hamstrings and glutes are still fried from Monday's squats and deadlifts

[Matthew Jones]

Week 6 - 6/22 Intensity Day
Squat 280x1x5 PR - knee felt a little better than it did on Wednesday
Press 130x1x5 PR - Felt OK
Powerclean 177.5x5x1 PR Failed the first attempt and then got mad and did 5 strong.

3 PRs again! Wooo hooo!!

I almost passed out on my last powerclean rep, I have to remember to exhale at the rack position...

[pcknshvl]

Matt, you're kickin' butt!

I pulled 290 for a PR on Wednesday, and had, for the first time, to set my squat down on the pins. It was set #2 at 260. I'll try again today. Press is stuck at 115, and I can't get past 190 on BP. I've actually started doing DB BPs to give my shoulders a rest--the neutral grip makes it a little easier.

I'm on to advanced novice now, with the Wednesday rest day. I can see intermediate coming up in a month or two--I'll start a training log on here then. I'm also feeling the need to add some conditioning in, too.

Cheers!

[Matthew Jones]

Nice, do you have 1.25lb plates yet? I feel like it has helped my bench and press.

[Matthew Jones]

Week 7 - 6/25 Volume Day
Squat 235x5x5 - felt heavy, 240 will depend on recovery
Bench 155x5x5 - no issues
Deadlift 300x1x5 PR Considering going to 5 singles, hex plates are so obnoxious

Is there any benefit to doing a set of 5 vs. 5 singles?

[pcknshvl]

Do what I do--brace the plates on the bar with 45's laid flat on the floor (2 per side). Annoying, but better. I do end up with weekly shin bruises regardless, it seems.

I've also seen it said that if you can reset quickly enough, 5 singles are okay. Do a search here, though.

[Matthew Jones]

Week 7 - 6/27 Recovery Day
Squat 190x2x5
Press 100x3x5
Back Extensions 3x10
Chinups 10-3-2

Pretty solid DOMS from Monday

[gtl]

Week 7 - 6/25 Volume Day
Squat 235x5x5 - felt heavy, 240 will depend on recovery
Bench 155x5x5 - no issues
Deadlift 300x1x5 PR Considering going to 5 singles, hex plates are so obnoxious

Is there any benefit to doing a set of 5 vs. 5 singles?

You might get some time under tension and hypertrophy out of the set of 5. Otherwise, you can structure it as a 5-rep cluster rep (10-15 sec rest between reps), or 5 singles w/ enough rest to recover.

[Matthew Jones]

Week 7 - 6/29 Intensity Day
Squat 285x1x5 PR - Felt very heavy but I didn't grind out any of the reps. Also, my knee felt good.
Bench 190x1x4 PR - I guess I'll call this a PR, I failed on the 5th rep.
Powerclean 180xF - Wow, this was a gigantic steaming pile, I didn't even get one rep.

Well, more of the same next week for my squat. I think I'll go to 4's on the bench and push up my volume. Powerclean was a total cluster, but I'll try 180 again next week.

[Matthew Jones]

Week 8 - 7/2 Volume Day
Squat 240x5x5 - This was a lot of work, I'll stick with 240 next week.
Press 110x5x5 - Felt good, last rep grinded
Deadlift 305x1x5 PR Quite heavy after all the squats, I'm switching my DLs to Friday and PC's to Monday.

[Matthew Jones]

Week 8 - 7/4 Recovery Day
Squat 190x2x5 - Super sore today
Bench 140x3x5 - I messed around with paused and close grip, close grip felt really good actually
Back extensions
Chins
Dips

[Matthew Jones]

Week 8 -7/6 Intensity Day
Squat 290x1x5 PR Felt fine, 300 is close!
Press 132.5x1x5 PR Heavy but solid, 135 is next, that's been a goal for a while now
Powerclean 180x5x1 PR Considering the last time I tried 180 I didn't even get one rep I'm really happy about this.

Three PRs, can't complain! Also my wife just started SS, here's her numbers currently:
Squat 105x3x5
Press 55x3x5
Barbell Row 60x3x5
Bench 55x3x5
DL 75x3x5

[Matthew Jones]

Week 9 - 7/9 Volume Day
Squat 240x5x5 - Same volume as last Monday, I'm hoping for less DOMS than last week
Bench 160x5x5 - Heavy, but got through it fine
Deadlift 310x1x5 PR I grinded out the last rep, but I think my form held. This was the first weight where I wasn't sure I would make it.

I had planned to move powercleans to Monday and deadlifts to Friday, but since I'm continuing to set PRs I decided not to mess with my programming.

[Matthew Jones]

Week 9 - 7/11 Recovery Day
Squat 190x2x5
Press 100x3x5
Back Extensions 3x10
Chinups 10-3-2
Dips 10-10-4

Nothing of note, I'm looking forward to intensity day
My wife's workout was:
Squat 115x3x5 PR
Press 60x3x5 PR
Barbell Row 70x3x5 PR
Assisted Dips 3x10

She said none of the exercises were too much with press being the most difficult.

[Matthew Jones]

Week 9 - 7/13 Intensity Day
Squat 295x1x4,1 PR Failed on the 5th rep like a chump, rested two minutes and did the final rep
Bench 192.5x1x5 PR Really happy about this as I didn't get all 5 reps at 190 two weeks ago.
Powerclean 182.5x4x1 PR I just couldn't get the 5th rep

Overall it was good, I'm pissed I missed on the 5th rep for my squat, but glad I got it after a rest.

[Matthew Jones]

Week 10 - 7/16 Volume Day
Squat 245x5x5 - Felt pretty good considering this is an increase in weight
Press 110x5x5 - Fine
Deadlift 315x1x4,1 PR I think I hyperventilated a little and got dizzy. The exact same thing happened when I first hit 225. It also felt very very heavy...

I think I'll go to 320 next week despite how I felt on 315.

[Matthew Jones]

Week 10 - 7/18 Recovery Day
Squat 190x2x5 - no knee pain
Bench 160x3x5 paused
Chinups 8-4-2
Back Extensions (holding a 25lb plate) 3x10

Big PR attempts this Friday, Squat 300, Press 135 and Powerclean 185

Wife's recent numbers:
Squat 130x3x5 PR
BP 80x3x5 PR
DL 105x3x5 PR
Assisted Chins 3x10

She said the weights feel OK, with the Squat and DL starting to tax her back some (she has a weak back)

[Matthew Jones]

Week 10 - 7/20 Intensity Day
Squat 300x1x5 PR Sweet, I've been waiting for this for a while and I'm glad I hit all 5. The 5th rep was a super grind.
Press 135x1x4,1 PR I hit my chin at the start of the 5th rep, probably wouldn't have gotten it anyway. Rested for a minute and did the final rep.
Powerclean 185x0 - I was too tired after the squats and presses so I just packed it in.

Two big PRs!

[Matthew Jones]

Week 11 - 7/24 Volume Day
Squat 245x5x5 - Got some elbow tendonitits going, I might try some ice today
Bench 160x5x5 - Felt good
Deadlift 320x1x3,1,1,1 PR I hook gripped 295 during my warmups, I'm going to go for 300 next time. Work weight felt strong, I added a 6th rep in just because I was feeling good

Wife did:
Squat 140x3x5 PR
Bench 85x3x5 PR
Deadlift 110x3x5 PR
Assisted Chins 3x10

[Matthew Jones]

Week 11 - 7/28 Intensity day
Squat 305x3x1,1 PR Probably could have gotten the 4th rep, but I'm moving to 5 singles anyway
Bench 195x1x5 PR Grinded on last rep, but no biggie
Powerclean 185x1 PR Worked up to a heavy single PR.

Happy with this, squats will definitely be 5 singles from now on and I like working up to heavy singles on Powercleans.

[Matthew Jones]

Week 12 - 7/30 Volume day
I'm travelling for work this week so my routine is going to be changed up a bit. Skipping squats this week, I haven't taken a week off in over a year.
Press 112.5x5x5 - no prob
Deadlift 325x5x1 PR Hook grip on these, it felt really strong, I think I'm hook grip on all deadlifts from now on.
Chinups 9-3-2

I'll try for a press PR and powerclean PR on Wednesday and then skip the Friday workout.

[Matthew Jones]

Week 12 - 8/1 Intensity Day
Press 137.5x1x5 PR
Powerclean 187.5x2x1 PR I stepped forward on the first rep so did a second which was good.

[Matthew Jones]

Week 13 - 8/6 Volume Day
Squat 245x5x5 - Ugh... this was tough, the week off didn't help much. Still it was good to be squatting again.
Bench 162.5x5x5 - Good
Deadlift 330x5x1 PR Felt heavy after the squats, but I got it.

[Matthew Jones]

Week 13 - 8/10 Intensity Day
Squat 305x3,1,1 Matches my PR after a week rest
Bench 197.5x1x3 PR Technically I did 4 reps, but my spotter put his dirty hands on my bar
Powerclean 190x1 PR This was sloppy, I took a couple steps forward, but I got it.

Overall it was a hard session, but good. I'm looking forward to trying 310 for a triple in a week.

[Matthew Jones]

Week 14 - 8/13 Volume Day
Squat 250x5x5 - Not too bad actually, I think I'll be sore tomorrow though
Press 112.5x5x5 - Very little rest between sets, I could have done 115
Deadlift 335x5x1 PR Felt fine

[Matthew Jones]

Week 14 - 8/15 Recovery Day
Squat 195x2x5 - Super friggin sore today
Bench 162.5x3x5 - Fine
Chinups 9-3-2
Back Extensions

[Matthew Jones]

Week 14 - 8/17 Intensity Day
Squat 310x3,1,1 PR 315 next! except I'm going on vacation next week... So it'll be a few more weeks before I try 315 :-(
Press 140x3,1 PR Only had a triple in me, but a PR either way
Powerclean 192.5x0 - I worked up to 185 and just couldn't get 190

Last night at Judo was brutal, it was at least 95 degrees in the dojo, I blame my failed powerclean attempt on that.

[Matthew Jones]

Week 15 - 8/31 Intensity Day
Squat 300x3
Bench 197.5x2
Powerclean 192.5x1 PR

Week 16 - 9/3 Volume Day
Squat 245x5x5
Press 112.5x5x5
Deadlift 320x3,2

Good to be back in things after some vacation.

[Matthew Jones]

9/11 Volume Day
Squat 250x5x5
Bench 165x5x5
Deadlift 325x1x5

[Matthew Jones]

9/16 Intensity Day
Squat 310x1x2, 315x1 PR Woohoo 3 wheels! I probably had a triple at 310 but wimped out.
Powerclean 185x1 - My cleans seem to be going backwards a bit.
Bench 197.5x1x3 PR Triple PR for bench