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Sunday 4nov 2012
Bwt 212.4. ( this is good I didn't lose the regular couple of pounds after volume day)
Light recovery day. Absolutely feel crappy abductors felt like I pulled them during this am. A least I had a reason to strain them!
Squats wu 45x5,5 135x5, 185x5,225x5
Work sets 252.5 x 5,5
Bench 177.5x 5,5,5 elbows are ached as . Feeling beat up.
Chins 9,8,8
Ghr10x5
Prehabilitaton
Hammer curls 20s 18,18,18
As usual I still feel like crap after this workout.
Eating like my life depends on it.. I consumed a lot and only gained 5 pounds in 5 weeks. Hopefully I get another wave soon.
Last edited by Bryan Dobson; 11-04-2012 at 03:13 PM.
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Log for yesterday 6nov 2012
Bwt 216
Intensity day
Squats 5x1 @355 this felt like a true 5rm . 5th rep was ugly. I need too reread practical programming and plan carefully I want to rest 2 -3 weeks and get another run at it or I could increase the volume weight a little and see what happens.
Press 5x1 @160. Again 5rm territory. 5th rep was a grind stopping above my eyes and I was able to will it up. I have a long way to go on this. Resetting volume day and try to build some strength before I can pass this.
Power clean 3x5 @160 3,3,3,3,3,
No extra work today had a business dinner.
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Friday 9 Nov 2012
Bwt 215.4
Volume day
Feeling pretty beat up the past couple of weeks and decided to decrease volume on squats and run another ramp up/reset on dead lifts.
Dropped to 5x3 on squat with a back off set of 250x 10 for a reduction of 600 pounds in volume. I will see if this helps.
Squat 315 5,5,5 then 250 x10 back off set felt great.
Bench 185 5x5. Good volume weight I can work on speeding these medium speed reps up with time.
Dead lift due loaded 335x5
Prehab
Hammer curls 20#db s. 19,19,19
Overall I feel less beat after the workout. Light day and intensity days will tell. May take some time at reduced load to resume squat progress.
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Sunday 6 nov 2012
Bwt 216 (good retention of weight after volume day)
Light recovery
Warmup foam rolled whole body
1-15 yard shuttle run and I was sweating.
Squats wu 45x5 135x4, 225x2
Work sets 252.5x 5,5 (Squats felt great not feeling bad here)
Presses
Wu 45x5, 65x4,95x2
Ws 115 5,5,5.got nice velocity and worked my groove at this relatively light weight.
Chin-ups 9,9,8. Biceps are bothering me again down by the elbow. Sure I took light squats for granted and didn't elbow up cue myself.
GHR 10x5
Eating again like its my job.
Tuesday for intensity ay I will go for 2x3 going for 3 reps @365 and 210 for squat and bench respectively. Feeling pretty good now.
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Tuesday 13 nov 2012
Bwt 217.2
Intensity day
Squat wu 45x5,5 135x3, 225x1 meant to get another single at 365 but decided to go ahead Nd work it after the first rep.
365 x3, 365x3
Bench wu 45x5, 135x3,185x1
Ws 210x3,210x3
Power clean we 135x3, 155x2
Ws 165 3x5.
Assistance work
Floor press(honestly I just wanted to try it out.
165x5, 175x5 Ok nice movement I may structure it in if I can figure out if it will help my lagging bench
Overall after 5 weeks on TM. I may be getting greedy on squat cause it is being greedywithme. My Ass was dragging for the power cleans. Not much snap left in me.
I may seriously do the old guy thing and do the squat,pull/press, bench old guy split that Ripp recommended to another older man.
I am pushing my bodyweight up for a tailwind and everything and I have to have perfect weeks, perfect sleep, and excess food just to have a chance for progress. By Friday I need to decide to stick with the v/L/I structure or change so I can mentally and physically endure.
Last edited by Bryan Dobson; 11-13-2012 at 09:01 PM.
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Some adjustments to the TM based on recommendations I saw Ripp make and with,y overall goals in mind.
I will Do a 4 day split
Day 1 volume squats 5x5 volume PC 3x5 (I am changing my format to the more natural(sets/reps)
Assistance work as needed and tolerated.
Day2 volume pr/BP 5x5, light BP/pr3x5 I plan to do a set of chins are pull-ups between every set. This may knock my weight used back a bit I will see, I want to get stronger first, the weight will go up. I am sure with patience and hard smart trAining.
Rest
Day 3 intensity sq/dl. Alternating weeks between the two for attempting prs the other lift Will be used but with heavy but sub pr weight.
Day 4 intensity BP/pr then light pr/BP. Again matching pulls except on PR lifts which will require catch up
So today 16 nov 2012
Wu foam roller, stretching and 500 jump rope
Squats 135x5,185x3,225x2,275x1,295x1
Work sets 320x5x5 very hard but not overreaching. Ac/dc and coffee got me through this. This is a 5 pound step up for 5x5 not as bad as 315 5 weeks ago so getting some adaption.
Power cleans 135x5 then 145 x5x3 I lowered the weight to really focus on achieving bar speed after volume squats.
Extra work 3 rounds non stop
Ghrx10
Leg pressx15 descending load, 310,250,230
Evil ab wheel x5(I plan to slowly build ab wheel volume I can't have too much trunk strength but I am starting slow and low volume)
Overall I am feeling it but not wrecked(back is a little sore) I am actually looking forward to volume presses tomorrow worried how all the extra chins will feel but I should adapt. I will try a 5rm pr on dead lift this week.
Last edited by Bryan Dobson; 11-16-2012 at 07:32 PM.
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Saturday 17 nov 2012
Woke up with a crook in my neck and sore quads and abs oh well. Soreness is part of the deal.
Volume press day /matching reps of chin-ups
Wu 65x5/5chins, 95x3/3 chins, 135x1/1 chin
Worksets 145x5x5 chin-ups 5x5 immediately after each set of presses. I think the presses would have been pretty hard without the chins but I wanted to try this. Sticking with it for the rest of year at least.
Light bench press 157.5x3x5 concentrating on tightness despised painful crook in neck and aching biceps and elbows . Dd matching g supine ring rows after each set.
No way on any assistance after that.
I did accending 15 yard shuttles on the minute for 8 minutes as some light conditioning and called ita day. Time to eat and rest...this is why is schedule volume on weekends.
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Monday 19 nov 2012
Bwt screwing up digital scale.. It reads from 216-220 today on 4 attempts whatever screw the scale!
Intensity day squats and dead lifts
Warm up as usual rolly rollly, stretchy, jumpy jumpy just break a sweat. (I think the foam roller is a good warmup not from the pressure but from having to do 20- 50 rolls per major muscle is a lot of squirming around and it helps warm me up.
Squat 135x5, 185x3 225x1, 275x1,315x1
Target was a set of 5 with 360 shoulda been easy
360 x1 failed on 2nd rep had to pick the damn thing reload the bar and try again same result 360x1 failed second rep
I account this to the extra work done I. Addition to volume day. I will adjust by only doing extra work on intensity day..if that don't work I see adding a light day every other week if its a recovery issue.
I also only need to try to pr on either dead lift or squat on any week lesson learned for getting greedy and under recovery.
Dead lift
225x3,315x1,355x1, 365x1.
Target 375x5. Hit a new pr for my age. ( not counting what happened 20 years ago)Target hit 5 reps I filmed the set and need to figure out how to post to see if you guys think they were good. I already noted a couple of things to work on such as neck angle and the hips and knees and back not breaking in sync as I get fatigued on later reps.
I finished with 3 sets of 15 with the leg press at 250 with 3 sets of 5 on ab wheel followed with 150 quick skips ropes.
Working on a grassfed rib eye and studying how to post I phone video.
Last edited by Bryan Dobson; 11-19-2012 at 08:29 PM.
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Happy thanksgiving.
I am posting Tuesdays workouts little late.
Tues 20 nov 2012
Intensity bench press
Wu45x5, 95x4, 135x2, 155x1, 185x1, 205x1
Target was 207.5 x5. I got the first 3 pretty but the last two were not all that nice to see but the weight came up. Not crazy ass in the air stuff but I felt my ass getting really light no one else saw air but my minds eye felt a cheat. Not sure if I want to cou t it.
Light press 122.5. For3x5 no issues followed each set with 5 chin-ups
Db bench 3x10 with 55's with sets of 10 supine ring rows
Some really light curls and push downs ...
Summary.. I don't feel a lot of progress happening for the beating I keep going through. My elbos and biceps hurt no matter what lift I am doing, my lower back hasn't been happy lately, my left shoulder and hip feels tweaked from failing the squats this week(my fault not as focused as I needed to be I can't just expect to wing these squats without focus anymore). Energy levels suck.
Considering a light week this coming week to allow more systemic recovery and to consider what my goals are as I approach the age of 42. The least this will do is allow me to get my motivation back on track.
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Friday 23 November 2012
Bwt 218
Recovery week
Press 85x5,5 , 102.5x5
Dips 5x15
Chin-ups 4x10 then last set went 5,3,2
Ran 5 half gassers at 80% (I am going to sprint more for a while while i cut back on squats to once a week to allow my lower back inflammation to recover, my thoughts are that if I herniated a disc I won't be squatting for a long time and I have to put my ego aside and listen to my body)
Hopefully the extra chins don't undercut my recovery. I am one of those freaks who has always been stronger with a pull-up than a chin-up and sticking to chin-ups since September has been adding some significant mass in the affected areas.
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