Saturday June 15, 2013
Squat
2x5x45
5x135
3x225
2x275
1x315
4x345: http://youtube.com/watch?v=NO82-hs1cL4

This is my first missed squat in a long time. These did not feel strong today. I...

Thursday June 13, 2013
Press
2x5x45
5x65
3x95
2x115
3x5x137.5

Deadlift
5x135

Sunday June 9, 2013
Squat
2x5x45
5x135
3x185
2x225
1x275
3x5x287.5

Bench

Friday June 7, 2013
Press
2x5x45
5x65
3x95
2x135
3x165 PR

I'm 29. I've hit PRs in all four lifts this week (which is the first week of the program), so im really enjoying it so far. I'm not sure i can't chalk that up to changing the type of stress I've been...

Hey Wayno, I just started a similar program(4 day split done 3x a week) and will be following along to see how you do with some of these frequency issues. I'm going to run mine as written for now,...

Wednesday June 5, 2013
Squat
2x5x45
5x135
3x225
2x275
1x315
5x340 PR http://www.youtube.com/watch?v=Q3cFMPsw_3o

Bench

Monday June 3, 2013
Press
2x5x45
5x65
3x95
2x115
3x5x135

Deadlift
5x135

Thursday May 30, 2013
Squat
2x5x45
5x135
3x185
2x225
3x5x285

Bench
2x5x45

Tuesday May 28, 2013
Cycle 9 Week 3 Day 2
Squat
2x5x45
5x135
5x185
5x225

Press
2x5x45

Sunday May 26, 2013
Cycle 9 Week 3 Day 1
Squat
2x5x45
5x135
5x185
3x225
5x280
3x315
3x350

Friday May 24, 2013
Cycle 9 Week 2 Day 2
Squat
2x5x45
5x135
5x225
3x5x280

Bench
2x5x45

Wednesday May 22, 2013
Cycle 9 Week 2 Day 2
Squat
2x5x45
5x135
5x185
5x225

Press
2x5x45

Sunday May 19, 2013/Monday May 20, 2013
Cycle 9 Week 2 Day 1
Squat
2x5x45
5x135
5x185
3x225
3x260
3x295
5x335

Wednesday May 15, 2013
Cycle 9 Week 1 Day 3
Power Clean
3x135
3x185
1x205
1x225
1x245
0x250
1x225-> Failed double

Monday May 13, 2013
Cycle 9 Week 1 Day 2
Squat
2x5x45
5x135
5x185
5x225

Press
2x5x45

Saturday May 11, 2013
Cycle 9 Week 1 Day 1
Squat
2x5x45
5x135
5x185
3x225
5x240
5x280
7x315

Sounds like a great plan to me. I'll do ramping three's on mondays, and singles up to a miss, followed by back-off doubles for volume on Saturdays.

Also, I did some technique work at 205 last...

I'll work on those two things as well. Both the splayed feet and the catching the bar in the hands are bad habits left over from football days. Other than that experience, and a few form checks on...

Monday May 6, 2013
Cycle 8 Week 4 Day 2
Squat
2x5x45
5x135
5x185
5x225

Press
2x5x45