Gaining a 4th grader and getting strong

[BCS]

BW 243

Squat 45x5x2, 225x3, 315x2, 355x1, 385x5x2, 385x3 - I got distracted by people moving around the gym in the wall-o-mirrors in front of the squat racks at our fun house... err, I mean gym. I had the last 2 reps in the tank for sure.

Bench 45x5, 135x4, 185x2, 230x5x3 Felt good today, fairly easy.

Chin BW 6,5,4

I'm toying with a different spin on SS. I don't think I can PR squat and DL in the same workout without blowing up the rest of the week. I'm trying to figure out a decent way to get around that without messing anything up.

[WatsupHannity]

Good luck dude, I can't help thinking 275 is monstrous, won't that affect your metcon abilities? I also think you might be ready for like an intermediate lifting program, SS or otherwise, since it seems like your body has already hit some fairly big numbers on lifts. Your CNS has adapted to the movements and is more taxed by the 3 heavy workouts a week than a less experienced lifter. A lot of programs will go heavy-light-heavy which would probably help out a lot.

[b33k4y]

Definitely try the advanced novice progression. You are hitting serious numbers and I'm willing to bet deadlifting that frequently is going to hurt your progress.

If you aren't familiar with that, it's from PP.

Week 1
M: Squat / Bench / Chin-ups
W: Front Squat / Press / Dead
F: Squat / Bench / Pull-ups

Week 2
M: Squat / Press / Chin-ups
W: Front Squat / Bench / Power Clean
F: Squat / Press / Pull-ups

Repeat

[BCS]

Front Squat 45x5, 135x5, 225x5x3

Press 45x5, 115x3, 145x5x2, 145x4

DL 45x5, 225x3, 315x2, 405x5

DL felt great. My grip was a bit weak on 4 and 5, but the movement was smooth and I pulled straight through. I love the smell of success in the morning.

[BCS]

Good luck dude, I can't help thinking 275 is monstrous, won't that affect your metcon abilities? I also think you might be ready for like an intermediate lifting program, SS or otherwise, since it seems like your body has already hit some fairly big numbers on lifts. Your CNS has adapted to the movements and is more taxed by the 3 heavy workouts a week than a less experienced lifter. A lot of programs will go heavy-light-heavy which would probably help out a lot.

275 is huge. I'm pretty sure I won't be cranking amazing times on CF workouts, but I also probably won't maintain 275 for very long unless I get into power lifting. I'm hoping to level out around 245-255 and lean. My main goal right now is to just get as strong as I can on the novice programs and see where that leaves me.

[BCS]

Squat 45x5x2, 225x3, 315x2, 390x5x3

Bench 45x5, 135x3, 185x3, 205x3, 235x4x3

Pull-ups 4,4,3

My left biceps tendon is really hurting today. Came home and iced it first thing. Squats felt great, I like the advanced novice program, I have time to recover.

[BCS]

BW 247

Squat 45x5x2, 225x3, 315x2, 395x5x3

Press 45x5, 95x3, 115x3, 145x5x3

Chin 7,4,5

Still fighting sore biceps on my left arm. Pressing really aggravates it and ice seems to calm it down pretty well for the time being. Need to figure out how to treat it to make it quit hurting.

[BCS]

Front Squat 45x5, 135x5, 235x5x3

Bench Press 45x5, 135x3, 185x3, 235x5x2, 235x4

PC 45x3, 135x2, 235x3x2

I had insufficient rest to get all 5 reps on my bench. PC cut short because I had to leave and because my left bicep was really screaming.

[BCS]

Squat 45x5x2, 225x3, 315x2, 400x5x2, 400x3

Press 45x5, 95x3, 115x3, 150x5x2, 150x4

PU 6,5,4

I'm doing my best to milk every last drop of squat progress out of the advanced novice plan before I have to admit to myself that I'm really an intermediate. I have not done a reset yet, and might before I switch. My conditioning is also becoming a limiting factor. I know they are only 5s, but having to catch my breath as I squat or press is costing me a rep here and there. I am not a big fan of transitional stages. Too much uncertainty, but a lot to be learned.

[BCS]

Well, I took a week off to try to allow my left bicep to heal. It seems to be doing well even after my workout.

Squat 45x5x2, 225x3, 315x3, 385x5, 365x5 Squats were murder. 385 nearly buried me, then 365 nearly did too.

Press 45x5, 95x3, 115x3, 135x5x3

No pulling today as I'm still resting my bicep and want to give it all the break I can.