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ViniciuZ Training Log
Height: 177cm / 5'9.6''
Weight 77,3kg / 170.4 lb
Began in the gym in november 2009. In October 2010 I came across Wendler's 5/3/1 and Rippetoe's SS. Since then I progressed quiet well, and now I'm giving TM a try.
TM Start date: 28-feb-11
1st week
mo - 28-feb - volume
Squat 5x5 238
Overhead Press 5x5 108
Rows 5x5 150
Weighted Dips 3x5 44
Weighted Pull-ups 3x5 17.6
we - 02-mar - light
Squat 3x3 191.4
Bench Press 3x3 171.6
Deadlift 3x3 215.6
In the end I felt like doing a few cleans and snatches, but kept it light.
fr - 04-mar - intensity
Squat 1x1 292.6
Overhead Press 1x1 134.2
Deadlift 1x1 312.4
Additional exercises:
Close Grip Bench 3x5 149.6
I didn't start from my current maxes, so this first week was not that taxing. The light workout is really a relief, especially for the mind.
2nd week
mo - 07-mar - volume
Squat 5x5 240
Bench Press 5x5 176
Rows 5x5 154
Dips 2x15 bw
Weighted Pull-ups 3x5 22
The squat was pretty good. In the bench, however, I underestimated the recovery time for sets 3 and 5. So the planned 5x5 became 5-5-3-5-3.
th - 10-mar - light
Power Snatch 3x3 101
Box Squat 3x3 196
Push Press 3x3 108
Rows 3x3 154
Power Clean 3x5 123
Today I decided for a little variation. Since I'm dealing with lighter weights on this workout, I thought doing exercises that requires explosiveness would not only help the recovery but also add to strength gains. Is it OK to keep it this way?
Last edited by oviniciuz; 03-12-2011 at 12:32 PM.
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If the o lifts don't interfere with friday's workout then I think it's ok.
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mar-12-11 - intensity
squat 1x2 288
bench 1x1 207
deadlift 1x2 308
Today I was feeling a little dizzy, with a minor headache... but nothing that would stop me from lifting. Had no problems with the lifts. Maybe in the squat I'm going deeper than necessary, but that's something for the next workouts.
I got late in the gym, so there was no time for assistance stuff.
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mar-14-11 - volume
squat 5x5 249
OHP 5x5 112
Rows 5x5 163
Late again, so no assistance. I liked how my squat felt. I maintened my torso less vertical thus making the hip drive more effective.
Overhead reps were actually 5-4-3-5-5-4. Did this extra set to make up for the 2nd and 3rd that really sucked, result of bad form + not enough rest between sets.
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mar-16-11 - recovery
p. snatch 3x3 101
box squat 3x3 202
bench 3x3 176
rows 3x3 163
p. clean 3x5 123
This week I've not been eating appropriately. I want to gain 2 maybe 3 kg (I really don't feel like pushing it further) but I really gotta improve breakfast und lunch!
The workout went fine. Snatches as warm up are great. Guess I'll do light sets first thing on volume days. Let's see how it goes.
Oh, how I feel like taking a nap after my workouts. It really pisses me off that I must go back to the office then (I do my workouts at lunch time).
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mar-17-11 - intensity
squat 1x3 295
OHP 1x1 136
I had planned doing a 3rep max deadlift, but once again I ran out of time. Must do something about it!
I don't know if it would be too much doing heavy deadlift attempts on volume day and intensity day next week. Since my deadlift scores are not that high yet, I guess I'll give it a try to keep up with my progress plan.
The OHP was supposed to be a double. Once I got the first rep e kept the bar overhead and took too long to lower it for the 2nd rep. I need to focus harder before my overhead sets!
Did 2 sets of pull ups and dips as assistance as a last breath before leaving de gym (frustrated by the OHP fail and by not doing deadlifts).
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mar-22-11 - volume
squat 5x5 257
bench 5x5 180
rows 5x5 185
dips 3x5 61
Squat was a bit tough, but i mananed to get all reps done.
My bench reps were actually 1x5x172 3x5x180 1x4x180. I'm keeping the weight for the next volume day to get all reps done.
Last 2 sets of rows I was using too much hip drive to get the weight up. I'll keep this weight and work on my form.
Dips. I was pretty tired by then. Got 5-4-4 reps.
A good training session overall.
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mar-23-11 - recovery
p. snatch 3x3 105
squat 3x3 200
OHP 3x3 108
rows 3x3 186
I antecipated the recovery workout, since I wouldn't be able to do it on wed. I should had tweaked it a little, since I was too fatigued from the volume of the previous day (like reducing the weight on OHP and rows, or working with the OL's only...).
I warmed up with snatches, but in the last set I over extended my right elbow. So as I went through the rest of the workout it just felt crappier... Hope I fell better by friday when I'll attempt new singles on squat and deadlift, and a double on the bench.
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I don't know if anyone told you this before, but with those numbers you could probably still be doing SS.
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Yes, I gave a lot of thought on it before moving on to TM. I was doing SS but heavy squats 3x/week are just too much. Today I singled 141kg, which is 1.8 my bodywheight. It is not unusual lifters going far beyond those numbers with SS, but for me, working at a higher percentage 3x/week plus getting back to the office right after it isn't feasible. Well, I'm still progressing in a good pace and not feeling exausted throughout the week.
Anyway, I don't want to sound all excuses. I'd like to hear your thoughts on it. Thanks for posting.
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