RussB's Advanced Novice/Beginning Intermediate

[RussB]

Log for 06/26/2012, Tuesday

Press
137.5x3
137.5x1
135x1

Notes: I was very perplexed by this. First day trying my new programming and I figured since I'd done 137.5x4, that 137.5x3x3 would be a stretch. But to fail like I did? Didn't see that coming. Then I weighed myself at the end of the work day, and I see I'm down to 185#. I'm not trying to lose weight, I want to be at 190#. With these issues (oh yeah I'm also sick), along with a messed up schedule this week and next, things aren't looking good.

No deadlift today.

Log for 06/27/2012, Wednesday

Deadlift
385x0

Notes: Not much to say. Recovery is terrible right now, I'm sick, and I tried this in the morning, but I didn't expect to fail breaking the weights off the floor. Ahh well, throw in the towel and try again next week.

Doubting I'll bench press before my next squat workout (tomorrow--Thursday). I can't imagine it would be worth it. Today is going to be a rest day.

[RussB]

Squat videos (325#) from 06/25/2012, Monday

Comments and criticisms gladly accepted.

Set 1


Set 2


Set 3

[RussB]

Log for 06/28/2012, Thursday

Squats
325x4
325x2
225x20

Notes: Week of fail continues. After the first two sets I was pretty mad and did 20 reps at 225. Boy that was shard, and not very smart either. Considering I am failing due to lack of recovery, busting out 20 reps at the end was probably foolish.

Will try and bench press today, then I'll probably not lift again until late next week. I'll be out of town and doing a fair bit of manual labor.

[RussB]

Log for 06/29/2012

Bench Press

232.5x3
232.5x3
232.5x3
225x6

Notes: I liked the 3's. Felt like I could really focus and just drive them up. I also think my arms were a little too flared, judging by my tricep pain after these sets. I think I'm going to do 235x3x3 next workout, and try to get 225x7 afterwards. Not sure if it will work but it sounds fun, so I'll experiment with it and see if I can get LP to run a little longer this way. If not, I'll switch programs or reset a bit. Next lifting will be next Thursday or Friday though, so may need to repeat workouts befor emoving up in anything due to the time off.

[RussB]

Log for 07/06/2012, Friday

Following 1 week off with a bunch of manual labor thrown in

Squats
320x5
320x2

Press
135x3
135x3
135x3
125x6

Power Clean
150x3
150x3
150x3
150x3
150x0

Notes: Not sure what happened with the power cleans. With the squats I'm chalking it up to a week off, but not a restful week at all. Press felt good, but I was sure I could get 135 for 3x3 so I'm not surprised.

Probably related: Despite eating what felt like a ton this week, I lost a few pounds, down to 186

[RussB]

Log for 07/09/2012, Monday

Sunday night
Squats
320x2
320x1

Monday
Bench Press
235x3
235x3
235x3
225x4

Notes: Considering I got 320x3x5 on 6/22, I am not pleased. I think I'm still trying to recover from the week off of lifting. I've been real tired lately. Will do light squats on Tues night or Wed and hit it again on Fri. I think a change in programming (ramped sets perhaps) is going to come soon for my squats.

Considering how the squats went I'm pleased with the bench press effort, although I was hoping for at least 6 (and expecting 7) on my backoff set with 225.

My right arm (tricep and to a lesser extent bicep) is killing me right now. Took some ibuprofen hopefully that will help. I think this was from trying to use an extremely close grip on my squats last night, and bench pressing just aggravated it.

[RussB]

Log for 07/11/2012, Wednesday

Light Squats These were done on Tuesday night
260x5
260x5

Deadlift
385x4

Press
136.25x3
136.25x3
136.25x3
125x7

Notes: Deadlift fail. Had the back strength but my hook grip slipped just less than halfway up, approximately. Tried to have a go at it using the mixed grip, but by then I had already lifted it about 1/3 of the way, set it down, re-gripped, and got about halfway up before failing it. So I'm going to try 390 next week, because I can sniff 4 plates from here. I think I'll begin using the mixed grip, maybe switching which hand is supinated every other workout.

Press felt good. I still am liking the 3's, and I got exactly what I wanted on my backoff set. Seven reps was the goal, will shoot for 8 at the same weight next press workout. Once I get to 10 reps I'll probably increase to 130# for my backoff set.

It is likely I will only lift twice next week, as I anticipate having recovery issues from hauling hay bales this coming weekend.

Oh, I began conditioning this week on Tuesday. I think I will keep doing some sprinting each Tuesday, as it didn't seem to hamper recovery for my deadlifts and presses this week. It did make recovery squats a little painful, but after squatting I felt great.

Not sure what my bodyweight is doing, I'll check on it soon. Hopefully it is creeping back up, closer to 190 than 185.

[RussB]

Log for 07/13/2012

Squats
190x5
225x5
260x5
290x5
320x5

Notes: Posting now, even though I hope to get bench press in later this afternoon/evening, because I'm not sure I'll get to post later. I'll add my bench update when I can.

As can be readily seen I jumped ship on 3x5 for sets across. I might have been able to get 320# again, but after 2 hard fails I wanted to change things up a bit to get back on track. So now I'm doing 5x5 ramped (50%,60%,70%,80%,90%,100%). It worked to bring my bench up a bit, and Tom Narvaez used it to get his squat numbers higher, so I might as well give it a shot. After that stalls I might even try 3x3 with a backoff set of 6-10 reps like I am currently running for my presses.

[RussB]

Log for 07/13/2012

Squats
190x5
225x5
260x5
290x5
320x5

Notes: Posting now, even though I hope to get bench press in later this afternoon/evening, because I'm not sure I'll get to post later. I'll add my bench update when I can.

As can be readily seen I jumped ship on 3x5 for sets across. I might have been able to get 320# again, but after 2 hard fails I wanted to change things up a bit to get back on track. So now I'm doing 5x5 ramped (50%,60%,70%,80%,90%,100%). It worked to bring my bench up a bit, and Tom Narvaez used it to get his squat numbers higher, so I might as well give it a shot. After that stalls I might even try 3x3 with a backoff set of 6-10 reps like I am currently running for my presses.

Bench Press
237.5x3
237.5x3
237.5x3
225x4

[RussB]

Log for 07/16/2012, Monday

Squats
190x5
225x5
260x5
290x5
325x1

Notes: I'm not worried about the abject failure. I hauled a bunch of hay bales this weekend , which I believe explains and justifies the poor output. I left the ramping sets the same as last squat workout to try and emphasize the top workset, but that 290x5 set moved pretty slowly this time. A lot more slowly than last week, prior to hitting 320x5. Otherwise form felt good.

Might press tonight, but might not. This week will be a little off, and I'm not going to push it. I'll be running again tomorrow, so that will add to the recovery deficit.