The log of mediocrity
Stats at start of blog:
Weight: 195 pounds
Bodyfat: High teens - low 20s, emerging muffin top
DB Bench: 150x6
Overhead Press: 135x3
Goals: Squat 315 for 5 reps
Deadlift 360 for 5 reps
Overhead Press BW or close for 1 rep
Here's a Texas Method-like program I was recently experimenting with for squats:
5x5x250 300x2,x1,x1,x1 3x5x255
0x0x000 305 5x1
4x5x255 310 5x1
First column is M and second is F. W was light day with front squats usually at 2x5x185-195 and deadlifts x5 at 5 pounds under squat weight on Friday.
For now I'm dropping this program. After 5x5 I felt like a fly wading through molasses. I didn't feel much stronger on Friday.
New program will be Monday try to increase weight 5 pounds for 3x5. Wednesday will be front squats 2x5. And Friday I'll try to set PRs at different rep ranges, probably start with AMRAP at 225 and try some high reps.
Squats: 4x1x315, 2x295
DB Bench: 140x8/7/2
Cable rows: 3x8x100
Lately I have been consistently waking up 2 hours too early and falling asleep has been impossible.
I knew I wouldn't make 5x1 for squats with the first single. The fourth single I though I would have to drop but I locked it out after stalling for 2-3 seconds. I stalled on the double too.
DB bench felt better than Monday, but the third set wasn't there. If I make 2x8 in 2 weeks I'm moving it up. Pull-ups felt pretty weak as did rows. Though I did add an extra set to lat pulls and rows this week. Next week should be 3x10 for rows.
Volume for Overhead Press: 4x5x115
Lat Pulldowns: 3x12x100
Woke up early again. Squats were supposed to be 260, but I though I left my 5x5 at 260 so 265 it was. They felt heavier than I would have liked but 265 was the last set of 5 for intensity, so it's good to know I at least made some progress in 10+ weeks. Elbow started aching. Gym was humid, felt like throwing up. I cut off the press at 4 sets, since I made the jump to 115 too fast and only made 3 reps in the 4th set 2 weeks ago. Lat pulldowns(90 sec rest) were okay, the move to 120 should be interesting. Due to the elbow I think I'll shoot for 2x12 on DB bench next workout.
Front Squats: 2x5x200
DB Bench: 120x 12/9
Last rep for deadlifts was a bit of a grind. My grip started slipping at the top. I will go for 5 at 320 next week, but will probably go for 3 reps followed by 2 afterwards. I'm a little lost with the bench programming.
OH Press: 2x140, 3x115
3 reps of neutral-grip pull-ups
Cable rows: 3x10x100
Squats were interesting. I probably could have done one more rep, but I think 12 was a good place to stop. I don't want this to affect Monday. The plan will be to increase by 10 pounds per week. For chin-ups I think I will do sets of 2-3 reps between sets. For cable rows, I had to do the last set pretty loosely.
Squats: 3x5x270, Rough but doable
DB bench: 10/10/7x120, Hoping to get to 3x10 and to shorten the rest to 2-3 minutes
Chin-ups: 3x3 done between squat and bench sets
Lat pulldowns: 3x8x120, Okay but I think I had to lean back more than usual especially on the 3rd and 2nd set
This was probably a bad day. The racks were taken so I decided to deadlift first.
Deadlift: 320 x2,x3
The plan was to go for 5 if possible, but aiming for 3. My grip slipped on the 2nd rep 1st set, so I made sure to make the 2nd set no matter what. Will switch to 5 singles every 60-90 seconds.
I think I overdid it a little on Monday and it didn't feel easy enough for more sets.
Front squats: 3x3x205
Switched to 3s. Wasn't a fan of the 5s.
Felt easy for the most part
I figured I could make 12. I probably adapted to higher reps from last Friday. Felt exhausted afterwards
4 was a good place to stop. I figured there was no way of beating my PR of 6.
DB Bench: 3x10x120
4-5 minute rests. Will aim for under 4 next week.
Cable rows: 100x12/12/10
Repeat for 3x12 next Friday
Food poisoning(rapid fat loss?) struck at Friday night. I was feeling better by Saturday afternoon. Stomach still feels a little unsettled and there is possibly a slight fever. Opted out of going to the gym
Did a quick 2 set workout of push-ups followed DB rows.
Pushup - x15,x12
Felt tired...probably would've vomited after going to the gym.
100 degrees outside. No A/C inside. Somehow this places always retains 100% humidity without A/C.
Squats: 275x5/4 Not sure whether to be disappointed or happy. Waited a few minutes then did 225x3. 5 rep PR nonetheless Could have been 3 reps on the 2nd set
Press: 115x5/4 then 95x6
Lat pull-downs: Decided to redo 3x8x120. I think the attachment was lighter hence more resistance.
Might take advantage of my decreased appetite to limit my food a bit.
Last edited by unclean; 07-04-2012 at 04:46 PM.