View Full Version : LRB's Log
A little about myself: Age 25, student at OU Nursing school in Duncan OK. Played sports all through high school and played college baseball for four years but only serious weight training since Summer 2011.
5'10"
195 Body-weight
SQ 415.......... 7/24/12: 423...........1/7/13: 450
DL 425........................................
BP 275.......... 10/01/12: 280.........
PR 160.......... 10/01/12: 165.........
PC 255........................................ 1/9/13: 275
Snatch 185........................................ 1/9/13: 195
Goals by April 2013: SQ 480, DL 465, BP 295, PR 180, Squat Clean 295, Power Snatch 205
Today picked from where I started on the Texas Method
SQ 1*5 @ 365
Press 1*3 @ 150
PC 3*5 185, 195, 205, 210, 215
Felt good on all lifts. Will move up next week
Volume day
SQ 5*5 315
BP 5*5 230
DL 1*5 365
Great day in the garage. DL went very well on all lifts with no fails and squatting volume is becoming easier. Did less warm up sets for squat which gave me more juice at the end.
Recovery Day
Was out of the house with no wight room so did some sprints and body weight stuff
8 60 yard sprints (trying to beat my dog to his Frisbee; Strike: 8 Landin: 0)
2*10 one legged pistol squats
4*5 hand stand push-ups
2 minute max push-ups: 105 reps
a little ab work for S's&G's
Intensity Day
Started training at 9:00 PM tonight due to class and tests all day today. Did well on my tests and waited for it too cool down a little. Decided to go up on SQ today because my last warm up set @ 355 felt very good. Wrapped knees today as well. Tough day but new SQ PR. Too late at night for me to train but didn't want to skip a day bc of consistent gains.
Squat 1*5 @ 379 (PR)
BP 1*3 @ 250 (failed on 3rd rep) tried twice. Still fine tuning grip width.
PC 5*3 135, 185, 205, 215, 225 will move up next week
Volume Day
Well I find myself training late today again. toughest day in a long time. Failed on DL @ 378 for 5 reps so did 315 for 5 and then 2 more reps. Warm up consisted of a light jog. Plyos and then a couple sprints. SQ warm up: 45#10reps,135#5reps, 185#3reps, 225#4reps. 275#1rep
SQ 5*5 @ 315 Stayed at 315 for volume this week.
PR 5*5 @ 135
DL 1*5 @ 315
Recovery day
Warmed up with 800m jog, light stretching. Sq warm up 45#, 135#, 185#, 225#. Right elbow tendinitis started flaring up today. Kept me from performing chins.
SQ 2*5 @ 280
BP 3*5 @ 205
Ring Dips 2*10 body-weight
Overhead SQ 2*3 @ 155
light snatch 2*3 @ 155
Really focusing on putting on more body weight with GOMAD and more food consumption. See if I can hit body weight of 190-195 by October. Been weighing in around 183 consistently.
Intensity Day
Right elbow tendinitis, back strain and a failed 384 for 5 set the tone for my training today. Probably a hint to tone it down for a week and recover so that is what I will do. I've been doing good with GOMAD just need to heal a little then proceed in a week or two. I did manage to get a little work in today. (Really I'm just saying that to help myself feel better.... It feels like I didn't do shit.)
SQ 1*5(fail, 3reps) @ 384
PR 1*3 @ 145
PC not happening
did do some chins and shrugs... damn
Recovery Day/ Heavy Bench
Well I'm back from a couple days off. Did some sprints to warm up and stretching.
6-60yd sprints
BP 135*5 185*3 205*1 225*1 245*1 265*1 270*1 275*1 (Tied PR)
Snatch 95*5 105*5 115*5 135*5
Went on to do some accessory work with chest and back flys, shrugs, and band shoulder exercises.
It was good to get back in the garage even in the 105 degree Oklahoma weather. Here come Tuesday I plan on maxing out on SQ, DL, and maybe PC. Pick back with volume day with TM starting Thursday or so.
Maxed out at SQ and DL. Squat went well with a PR of 423 failed DL at 423 so that frustrating.
SQ 423(PR), 434 fail
http://www.youtube.com/watch?v=0i3T1b0SjH8&feature=g-upl[/video]
here is the failed attempt
http://www.youtube.com/watch?v=labooizcic8&feature=g-upl
DL @ 401, 423 fail
DL was weak. I feel like my DL should be about what my squat is or even a little higher. I don't know if I should add more assistance DL work in or paractice sets. I'll add more lighter DL sets I believe in with program to practice form and of course keep eating and GOMAD. Any input and or advice would be much appreciated.
Volume Day
Felt good with all lifts. Obviously I needed that week off to rest. I added more sets to my DL to help with mechanics. DL's were sets of 5 that worked up to work set. DL sets of 5: 135, 225, 315, 360. Reset on DL and Press. Continuing to move forward on SQ.
SQ 5*5 @ 320
PR 5*5 @ 122
DL 1*5 @ 360
Recovery day
The heat is really making it hard to get stuff done. Hottest week of the year. Lifted at 830pm to let it cool down some. Stated off really stiff in the left knee but as soon as I warmed up it subsided. Weighed 188 on 7/27/12.
SQ: 45, 135, 225, Work set of 275 5*2
BP: 45, 135, 185, 205, Work set of 225 5*3
Chins: body-weight, Work set of 33 5*5
SLDL: Work set of 135 10*5
Intensity day
Well the heat is getting to me so I took a free week pass at a globo gym today to workout in some A/C. It was very nice bc there were two awesome power racks and of course not one was ever touched by another person in there for the entire two hours besides me. Bodyweight 188
SQ: 45, 135, 225, 315, 365, workset of 375 5*1
Press: 45, 95, 115, 135, Workset of 145 3*1 and 150 2*1 (3 rep fail)
PC: sets of 3 reps 185, 205, 225
Ring Dips: Body weight 15 reps, 15, reps, 3 sets of 5 reps of +25lbs
Curl ups: body weight 3 sets of 10 reps
Volume day
Good day on lifts. Worn out by the time DL came around
SQ: 45, 135, 225, workset of 325 5*5 easy could have moved up
BP: 45, 135, 185, workset of 225 5*5
DL: 225, 315, workset of 365 1 set of 2. Just worn out. Stay at 365
RDL: 135, 225
Recovery day on 8-7-12
went with a heavier SQ and more light pulls
SQ 2 sets of 5 @ 315
Press 5 sets of 3 @ 135 on the minute
PC 3 sets of 3 @ 205
Snatch 1 set of 3 @ 135
Over Head SQ 1 set of 3 @ 135
Pull ups sets of 5 for 10 minutes or so on the minute
Hamstring assistant work
Dips 1 set of 20
I feel like im continuing to make good weight gains on lifts and body weight. Weighed 188 on an empty stomach and after sweating a lot.
SQ: 1 set of 5 @ 385 (I'll take that PR thank you very much)
BP: Didnt have a spotter so did 3 sets of 5 @ 225 with 10 pushups right after
PC: 135, 205, 225, 225, 245
Snatch: 95# for 5 reps every minute on the minute for 5 minutes; 3 sets of 5 @ 135
3 sets of 8 toes to bar
10 dips with 45#
Volume day: 8/16/2012
Recovering from a some sort of stomach virus. been battling it all week which has made me prolong lifting days. Running about two day behind. Also lost 3 pounds in the process.
SQ: 5 sets of 5 reps @ 335 (volume PR)
PR: 5 sets of 5 reps @ 135
Cut it short after that bc of stomach virus. Going to try to work in DL work today
Recovery
SQ 315 2 sets of 5
BP 205 5 sets of 5
PC 185 5 sets of 5 1 min break between sets (tough)
Snatch 135 1 set of 5
chins 3 sets of 8 of body weight plus 22#
8/22/12 Intensity day
SQ 1 set of 5 @ 390 (PR)
Press 2 sets of 3 @ 155
PC 3 sets of 3 @ 185
Snatch 3 sets of 3 @ 135
Very close in investing in some more bumper plates. Lifts feel good. Stronger every week. Need to focus more on heavy Olympic lifts
Ordered a pair of 45# and 25# from wright exercise the other day. Should be here Monday or Tuesday hopefully.
Going to start splitting my volume day into two days. I believe this will allow me to continue linear progression while getting enough rest and add a little more assistant work in.
Volume day
SQ 5 sets of 5 @ 340 wore me out. Felt like it took me two hours. Haven't been eating as much so need to focus on eating more I believe to assist with this.
BP 5 sets of 5 @ 237
Assistance work; rows, pushups and jump rope double-unders.
Volume day 2
DL sets of 5: 45, 135, 225, 285, 315, 335
PC: 2 sets of 5 @ 135
Hang clean: 4 sets of 5 @ 135
Off from a break and getting back into it. My fall schedule for school has changed and so I decided to change my lifting program. Started 5/3/1 about a week ago.
Break down goes a little like:
Friday: Press; 1 rep max 155
Sunday: DL; 1 rep max 390
Tuesday: BP; 1 rep max 275
Thursday: SQ; 1 rep max 423
I've been doing 5 sets of 10 of 50%. adding Olympic lifts of DL and SQ day.
9/7/12 Press
3 sets of 5 116, 124, 131
9/9/12 DL
289, 308, 327
9/11/12 BP
206, 220, 234
2572
Made these during the break
9/13/12 Squat
320, 340, 365
4 sets of 10 210#
2 min max of laydown pull ups: 69
Quad extensions 5 sets of 8
9/14/12 Press
3*3
124, 131, 140
5 sets of 10 @ 80#
Chins sets of 8,7,6,5,4,3,3
50 pushups
Started to get back on track after a couple weeks off. Sickness, school, and work caught up with me. Started the next cycle of 5/3/1 Squat stayed the same but all other lift went up from last max out
10/12: Press 5*5 125, 135, 140
10/14: Squat 5*5 310, 330, 350
10/16: BP 5*5 206, 225, 240
10/ 18: DL 5*5 315, 315, 330 for 7 reps. Should have moved up in weight. Calculation mistake on my part
10/21: Press 3*3 135, 140, 145
Wow it has been a while since I have posted on this thing. My lifts continue progress with my body-weight hovering right above 190 which is where I like to be. I transitioned over to Mad cow with around 5 pound increases on the lifts every week. I have been setting PR's every week and have been enjoying the quick progression right now as I know it won't last. Here is the excel spread sheet of the program. I am on week 4/Friday as of today. I will perform the Friday lifts tomorrow. I have found that extended the week from 7 to about 8 to 9 days allows me to continue to still linear progress with little volume. I will add that I still perform around 2 short crossfit like workouts twice a week in between heavy days for conditioning.
Spreadsheet:
3079
3080
Last Night I just did the Friday bench section
263 pounds for 3 Rep PR
I'll take it
Squat and power clean day of 3/6/13
415 squat for 3 reps
PC up to 245 for 3 reps
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