Tad's Training Log

[hbriem]

Nice work Tad. It's amazing how you keep improving every week even at your strength level.

[Tad_T]

Saturday, 3 March 2012
Workout #21
5x5 Week 7 - Heavy Day

Start: 0939 Finish: 1058
BW = 243

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 10
95 x 5
135 x 5

190 x 5
237.5 x 5
285 x 5
332.5 x 5
385 x 3
285 x 8

Bench

45 x 5
95 x 5

132.5 x 5
165 x 5
195 x 5
227.5 x 5
262.5 X 3 <--3RM PR
195 x 8

Rows

45 x 5

127.5 x 5
157.5 x 5
190 x 5
222.5 x 5
255 x 3 <-- 3RM PR
190 x 8

Dips

+12.5 x 10
+12.5 x 10
+12.5 x 9

Decline Situps

+10 x 15
+10 x 15
+10 x 15

[Tad_T]

Bah. Next press workout you will equal my 5RM PR. The ONE lift where I had you beat. Seriously good job. Press and Dead PR on your "light" day. AGAIN.

Two more PR's in the books. Super sweet.

Super DUPER sweet!

You and the Danish Viking duking it out. You should both make great gains!

Thanks, y'all.

Viking still owns me on the chin-ups.

Nice work Tad. It's amazing how you keep improving every week even at your strength level.

Thanks, Helgi. I am just taking it slowly and not making big jumps.

[Tad_T]

Tuesday, 6 March 2012
Workout #22
5x5 Week 8 - Medium Day

Start: 0904 Finish: 1001
BW = 243

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 10
95 x 5
135 x 5

192.5 x 5
240 x 5
290 x 5
337.5 x 5
385 x 5 <--5RM PR.

Bench

45 x 5
95 x 5

135 X 5
165 X 5
197.5 X 5
230 X 5
262.5 X 4 <-- 4RM PR but still a Fail. I will repeat this Bench workout next week.

Rows

45 x 5

130 X 5
160 X 5
192.5 X 5
225 X 5
255 X 5 <-- 5RM PR

Decline Situps

+12.5 x 15
+12.5 x 15
+12.5 x 15

[Oldster]

Three PR's in one workout?

Greedy, just plain greedy.....

NICE ONE!

[DV]

I won't lie. I am impressed at the progress you are eeking out of this template. Great job.

I have, however, noticed that the scale isn't moving much. Considering staying in the 242 division for your meet?

[sking1001]

PR's abound here. What's your template? Not sure if I missed that from older log entries or not. Some ramping 5x5 it appears.

[Tad_T]

Three PR's in one workout?

Greedy, just plain greedy.....

NICE ONE!

Thank you, sir. I am going to grab it with both hands as long as I am able.

I won't lie. I am impressed at the progress you are eeking out of this template. Great job.

I have, however, noticed that the scale isn't moving much. Considering staying in the 242 division for your meet?

Thanks, Viking. I still plan on trying to get back down to the 220's. I was told that the meet date is not final but that it will be after August 15th, so that gives me plenty of time.

Even though the scale is not moving very quickly, this morning I was able to tighten my weight belt up another hole. That is the first time that I have been able to tighten it up to there in over a year.

PR's abound here. What's your template? Not sure if I missed that from older log entries or not. Some ramping 5x5 it appears.

I am running a modified version of the Madcow/Starr 5x5 template. Instead of performing Incline Bench Press, I am doing the Press and I do a little bit different auxiliary exercises.

I also changed to a less aggressive loading progression. On Squat and Deadlift I am currently advancing 5 lbs a week. On Bench, Press, and Rows I am advancing 2.5 lbs a week.

[sking1001]

That's cool. I did Madcow for quite a few months and was never fond of 2.5% increases. I think I might have gone to 5 pound weekly increases also.

[DV]

Thanks, Viking. I still plan on trying to get back down to the 220's. I was told that the meet date is not final but that it will be after August 15th, so that gives me plenty of time.

Even though the scale is not moving very quickly, this morning I was able to tighten my weight belt up another hole. That is the first time that I have been able to tighten it up to there in over a year.

That's cool. I think it's a better strategy too - gain the strength, then start shedding weight a couple of months out. I also found the belt thing to be a big sign. At the time I had also lost little to no weight. Good job.

I am STRONGLY considering using this template (again) when I stall on my current scheme. Your progress on the squat is quite impressive, and my own recent success with ramping 5x5+backoff has encouraged me quite a bit.