Peez's log

[peez]

Last night, it was quite a bit cooler in the garage, big relief!

Bench 45X10, 135X5, 190X5X3 easier than last time.
DL 135x3,225x3, 325x5 slow and steady wins the race ...

Krocs 100x10x2 each arm, supersetted with a bunch of BW chins

[Yaums]

Hi peez, glad to see you back! Hope your break did you some good.

[slowmotion]

Nice work peez. I think it won't take long before you are back to full strength.

[peez]

Hi peez, glad to see you back! Hope your break did you some good.

Nice work peez. I think it won't take long before you are back to full strength.

Thanks guys ... that break did wonders.

As for "full strength" I don't really know what that is for me personally ... or where I can expect to converge to without lifting taking over my life. I guess DL > 4 plates, squatting in the high 3s, pressing BW for reps and benching > 2 plates for reps is where I'll go. I'd be more than happy if I found a way to get there and maintain without working myself into an early grave.

[peez]

So, uneventful Friday night workout. Glad it cooled off a bit.

Press 45x10, 95x5, 135x5, 175x3x3
Squat (recovery) 45x5, 135x5, 185x1, 245x5x3
Volume Press 155x8x2

So here is the outline of my program for the next few months ... let's see if this works, I'll adjust on the go.

Tw days a week, day A and day B

Day A - Fridays

Press
Week 1 work up to 5x3 at 85% of TM, possibly joker sets.
Week 2 work up to 3x3 at 90% of TM, possibly joker and volume sets.
Week 3 work up to 1x3 at 95% of TM, possibly joker and volume sets.

Then add 5 lbs to TM and start over.

Squat
While recovering from this adductor issue - which has been dragging on for months and is not showing any signs of abating - 5x3, adding 10lbs a week at least until I get to 315, then reevaluate. It sucks, but other than surgery I guess I'll have to grind it out.

Dips/Krocs/Chins if I feel like it

Day B - Mondays

Bench - same progression as press - add 5lbs every 3 week cycle

DL - keep adding 10lbs every week until I get to 405, then re-evaluate - probably cycling volume vs. intensity.

Dips/Krocs/Chins if I feel like it

Take a light week after every 6 weeks or whenever life gets in the way.

At some point I may add a little bit of extra work on Wednesdays. Judo on Wednesday night and Saturday AM.

It's only a sketch of a program but should do the trick. I liked the cycling & joker/volume aspects of advanced 5/3/1, but not the ascending top sets part and silly precise warmup prescription, so I ditched the latter. Don't have a name for this yet.

[peez]

So, Friday night's workout. Press singles day. Uneventful as ever, fortunately it has cooled off a bit in NJ. Press (yay!) and Squat (nay!) day.

Press 45x10, 135x1, Work 190x1, 1, 1. Volume 155x8x2. Plan called for singles at 185, but I wanted to get back to BW.
Squat remains painful, continuing 10lb jumps. I figure that if I keep increasing weight and it hurts at X lbs, everything else will hurt less over time. Here's to hoping. 45x5, 135x5, 225x1, Work 255x5x3

[Mr. Bingley]

yeah, the weather has been much cooler and more enjoyable!

[waistline warrior]

Hope the new program works well for you.

[slowmotion]

It will be interesting to see where your program takes you.

Nice pressing!

[peez]

Hope the new program works well for you.

It will be interesting to see where your program takes you.
Nice pressing!

Thanks guys, I hope slow and steady wins the race - or at least won't kill me this time around. Now that the first three-week cycle is done, I'll add 5lb to press and bench, and keep 10lb jumps per week on squat and DL for a little while. Volume presses - 155x8 are still pretty tough so maybe I'll only add 2.5lb to those - remember that volume kills us older people! I'm sticking with 2 sets for now. I should do a deload week after the next cycle.

So, last night was Bench Singles and DL night.

Bench 45x10, 135x5, 185x1, 210x3x3. Singles were on the plan but when the first rep went up so easily I just did triples. Good times!
DL 135x5, 225x3, 315x1, 345x5 - for the first time in a long while I kept my hands on the bar for the whole set - I normally let go of the bar & reset for DLs. Does make it harder for sure.
Krocs 105x10x2
Volume Press 155x8x2