Demps Training Log

[demps]

I'll see if I can get back into logging my training online. Just finished up about a 2 month run on Texas Method. I got a bit burnt at the end, so going to go back to 5/3/1 for a bit. I'm hoping to build up some weak points with assitance work, especially for bench.

I finished up TM with
Deads 500x2
Squat 400x5
Bench 275x1
Press (162.5x5 just used for light day)

This is my first week back after a week off.

6/25
Bench 170x5 / 195x5 / 225x7
Tricep-ext / ez-curl 70x8sx3
Dips 10x4

barbell complex
rdl / row/ power clean/ press / squat 65x8sx2
Hoping to start light and build these up

6/26
Sprints 30yardsx13

6/28
Press 115x5 / 135x5 / 155x7
Bench/Chins 180x10 / 5, 180x10 / 5, 175x10 / 5, 155x10 / 5
Situps 25x3
Prowler 90lbs x up + back x 4

[demps]

squats 355x1 / 405x1 / 415x1 / 315x8
no drive/bounce out of the hole, but weights felt light enough. form was decent for 2 weeks off. 315x8 was easy

dead 403x1 / 443x2
still no power/speed on my pull. don't know if i'm still not recovered or if i need to do these not after squats

db rows 60x17
this seems like a good place to start, i haven't done this much

prowler 90lbsx9 (mixed in some up and back) not too bad

[demps]

7/2

Bench 185x3 / 210x3 / 235x5
Dips 15/10/15/10
Tricep-ext / Ez-Curl 75x8x3
Barbell Comples RDL/Row/Hang Power Clean/ Press/ Squat
65x8x3

Not a bad day for being a little sore/tired.

[demps]

sprintsx15 felt good trying to add a few each week

[demps]

7/5

squats 280x5/ 325x5/ 370x5 / 370x2 / 225x5
decent drive out of the bottom, now I have to deal with a weird rack where I am racking lower on the left side. Always something when I take a bit of time off from squats. Hopefully work this out when I do assistance squats next.

power clean 115x3 / 135x2 / 155x1 / 165x1 / 175x1 (continental clean)
I seem to lose all explosiveness as the weights get heavy.

[demps]

7/5 PM
going to have a few days off so hit up a 2.5 mile run. med pace most of the time and hard up hills.

[demps]

7/9

Chins 5x2
Press 130x3 / 145x3 / 165x3 / 165x1 (eh not really feeling these, played around with false grip). I think I need to start doing dedicated press assistance again.
Situp 25x4
Bench/Chins (170x10/6)x5

[demps]

7/9 PM run 2.5 mi tired but got this in

7/11 sprintsx16 mostly doubles. had some contraints or i would have done more
a few chins, etc

weird getting used to 5/3/1 twice a week, but i need to get this conditioning in.

[swilczewski]

I'm interested to see how the 2 days/week 5/3/1 template works for you. I've found it beneficial to do deadlifts before squats, when squats are not the main exercise of the day...IMO.

[demps]

I'm interested to see how the 2 days/week 5/3/1 template works for you. I've found it beneficial to do deadlifts before squats, when squats are not the main exercise of the day...IMO.

Yeah, I'm hoping it works well. Last time I did 5/3/1, I didn't use squats as assistance on deadlift day, so I really only had the single 5/3/1 squat day. My squats need some volume and form practice in addition to the all out 5/3/1 days. I'm thinking something like a ascending 5x5 after deads. Also, last 5/3/1 run, doing deads weekly or close to it burnt me out. I would hit a good 5+ week, an ok 3+, and have nothing left for 1+. So, hopefully with more time in between it will work better.