Measurable Progress

[krazyduck]

Figure I'll make my logs public as I train alone in my apartment.

Stats:
Male
24
~6'2"(haven't measured in a while)
~195-200 LB(varies)

Goals:
None really. Took a month break from lifting and my squat regressed. I reset on all lifts. Now I figure I want to get to 2xbw and 1.5xbw on deads and squats before I reevaluate my goals. Yeah I have some time.

I'm basically doing a GSLP routine
Today:
Press: 5,5,8 @ 112.5
Power clean 3x3 @ 155
Deadlift 6@285
Couple of DB curls

I'm open to feedback.

Edit:
As of top of page 3 I am experimenting a little so i cant rightfully call this program GSLP.

[krazyduck]

Tue
Bench: 5,5,8@152.5
Squat: 5,5,9@235
Chins: 10,6,5 @bw
Plank: 60s, 30s

[krazyduck]

Wed
5 min Turkish getup @35 lb bell
10 min two handed swing @ 65 Lb bell

Not keeping track of reps, this is just for kicks.

[krazyduck]

Fri:
Press 5,5,8 @115
Squat 5,5,5@ 240
Fat gripz db row 4x10 @ 35

Literally two hours of sleep last night due to retarted work schedule. Glad I got the minimum reps though.

[krazyduck]

Sun
Bench 5,5,10 @ 155
Power clean 3x3 @160
Deadlift 6@290
Some farmer carrys and db curls

[Haggit]

Hello! Welcome to the forum!

I'm guessing your last set it AMRAP?

What line of work are you in?

How are you liking 3x3 on cleans? I'm doing the same on mine and I'm concerned about it being enough volume.

[krazyduck]

Hey thanks.

My last set is AMRAP, I really like how it allows for fluctuations based on recovery and stress and so on.

I'm an electrician during the day and a psychology student at night.

I tried 5x3 but it tired me out too much for the deadlifts. I had the same thoughts about the volume but I care more about my deadlift than power clean.

[Haggit]

I have found myself taking an extra day of rest if I believe I'm not recovered enough ( I work shift work) but I do like the idea of doing AMRAP I just haven't quite found my grove in programming yet so I am cautious of trying too many new things at once.

Good luck with your studies! I'm sure you don't have much free time with training, work and being a student.

I'm torn between which of the two I want to focus on but I hate not seeing at least some progress on the cleans. That is the exact reason I switched to lower volume was it was affecting my squats and deads. It worked for a few weeks and its slowing down I think, my schedule has been screwing me on everything lately though so its hard to tell what's going on.

[krazyduck]

Personally speaking I find that doing the squat twice a week and deadlifts once a week greatly reduces the demand on my body. Maybe I wasn't doing something properly but when I was following SS more rigidly I found myself with less energy during the day.

And the AMRAP is cool because if I have the energy I'll push myself a little extra but as long as I hit 3x5 I'm satisfied.

Regarding time constraints, I also got married recently and I do some martial art training so I'm pretty busy. That was a different reason I dropped the 5x3 on powercleans. The just arent that high of a priority for me. I chose to focus on the deadlift because I consider it to offer greater benefit. I haven't looked at all available information and carefully weighed it, I simply decided I'd gain more right now from achieving a 2xbw deadlift.

[Haggit]

i think the 2x BW dead is more worthwhile. Technique is so important on cleans that it detracts from their value somewhat IMO.