Stronger's training log - get strong or die trying
Ok, I decided to keep a training log online as well as in my journal. My goal is to inspire some people and to be encouraged along the way. Can we make that happen?
BF % estimate: 23%
Strength stats (Some 1rms are predicted, some tested)
Powerclean: 205 (best so far)
Powersnatch: still working on form
*** all weight in this log is in LBS unless otherwise noted ***
As you can see, I'm a lower body dominant guy. I squat to depth, but my squat is a tad higher than my pull. Nature's miracle. I would love to have an awesome press.
My lifetime goals are somewhere on the lines of: 650(squat)/350(bench)/650(deadlift)/250 (press)
I'd like to compete in powerlifting, weightlifting and perhaps throwing events for track and field.
Basic training history: I first started lifting weights at age 16 in my house like most guys, got a gym membership and then did essentially bodybuilding workouts until I was 18 or so. I graduated HS at 5'8 - 160lbs or so. I wasn't terribly small but I wasn't big either. Sophmore year of college I found this forum and also discovered the Madcow2/Starr 5x5, which I ran with some success. Fast forward to last fall, I begin the Texas Method (after having never done linear progression because I assumed I was an intermediate, probably erroneously). My lifts progressed as follows: squat275x5x5 -> 375x5x5, 305x5 -> 415x4; bench 185x5x5 -> 220x4x6; press 115x5x5 ->139x4x6; deadlift 405x4.
For my pressing lifts I dont have 5rm numbers, as I began to do dynamic effort work. These TM gains were over a span of November 09 to early April 10. I was very consistent and missed at most 3 training days.
My bodyweight went from 180bs to about 205 during that time frame.
This summer I worked out only occasionally, lost most of my weight and strength. Took me about 2 months to regain it, and I made new PRs. For example, I progressed my squat from 275x5x3 to 405x5x3 making 10lb jumps every 5-7 days. Sometimes you really do come back stronger!
My immediate goal is to squat 500 by the year's end. This will happen.
Hope this gives a good idea of my training history and goals, and please let me know if you have any questions
Last edited by stronger; 10-05-2010 at 12:40 PM.
Oh and here is my general TM workout template:
Squat 5x5 (lighter than last time, I'm starting with 315x5x5. I've read some posts on this board that a lighter volume day has been useful.)
Press 5x3/Bench 5x3 (I'm going to try the lighter volume for a while)
Powercleans x2x7 /Shrugs (for my yoke)
Squat light 5x2
Press 5x3/Bench light 5x3
Squat 3rm (Will start with 430 this friday)
DE Press/DE Bench 3x10 (1 min clock)
Deadlift x3 (will start with 405x3 this friday)
Last edited by stronger; 10-05-2010 at 12:32 PM.
This should have been part of my monday volume work, but after getting a tremendous lifter's headache that made me dry heave (squatting 315x5x5, which wasnt hard at all and is curious that it made me almost die), I decided to shut it down.
Press went well, I'm going to do DE work on friday
115 for a few singles.
Since I'm having issues with form on the snatch, the next few weeks I'm going to be working with the bar and just hammering the JUMP in my mind and body. Most of my snatches turn out to be muscle snatches, because I barely jump. Very annoying when I know I can do ~145 or so with a good powerful jump.
105x3x10 (1 min clock)
Squat felt really good. 430 really didn't feel that heavy on my back, and the eccentric was deceptively easy, so much so that I forgot to bounce the first rep. The 2nd rep was excellent and the 3rd was good and heavy. I'm going to work with 3 rep sets for intensity day until it stops working. As the reps get lower and the weight gets heavier, it becomes more and more important to have your form dead on each time. Less margin for error.
Also, I'm not sure if I was entirely warmed up. Usually on my first set when I'm not warm enough I get a feeling in my hip flexors after the set. I got this feeling after I squatted so I might have to do a better job warming up.
DE press was good.
Deadlift was good. I will also be doing 3 rep sets for this, 5 rep sets were a bit more stressful than I would like. I will try to progress 5lbs/week on this exercise before I drop it for rack pulls and haltings.
questions or comments welcome
Last edited by stronger; 10-09-2010 at 11:09 PM.
No residual fatigue from anything I did yesterday, which feels awesome
Onward and upward