Brad's training log

[barbellbrad]

Background:

33, 6', 214 lbs

Current training plan as of 5/27:

3 day lifting progression: MWF

Each session I do squat, bench, and deadlift.

With squat and bench, I work up to a daily training max single, then I drop the weight by 20-30 lbs, lift a double, drop the weight by another 20-30 lbs, and continue with doubles or triples until the total reps for each lift is around 20 reps. I always leave a few reps in the tank when I decide to stop. On deadlift, I keep the weight relatively light and focus on pulling the weight off the ground quickly. I've been doing this routine specifically since 5/13.

Previously, I have used texas method and basic linear progression, 3x5.

[BarbellSissy]

Why are you not doing Press?

[barbellbrad]

5/27

warmup
5 min foam roller
pvc stretching
2 mins on rower

squat (17 reps total)
185, 225, 245, 265, 285, 295, 305, 2x275, 2x255 (5 sets)

bench (23 reps total)
185, 225, 245, 265, 275 (tired today), 2x245, 2x225, 2x225, 3x225, 3x225, 2x235, 2x235, 2x235

DL (15 reps)
5x225 (3 sets) (I pick up the weight fast, no bouncing)

squat and bench sets were done with approx. 90 seconds rest and DL with 120 seconds rest between sets

In addition, I'm doing frequency method pushups throughout the day, 4 sets of 25 reps.

[barbellbrad]

Why are you not doing Press?

I have done the press in the past. Right now, I'm putting more focus on the bench. In my opinion, press is 65% of your bench. When I'm doing singles with 285 on bench and doubles with 245, I feel it's a greater stimulus than relatively lighter weight on the press. Long term, I will work press back into my training.

[BarbellSissy]

Yeah, I figured something like that after I saw the weights you are lifting...

[barbellbrad]

1.5 mi run 11:56
Decided to drop 1 set of pushups per day and add 1 set of pullups or chins as a replacement
frequency pushups, 3x25
chins, 1x5

[barbellbrad]

5/30

squat (11 reps total)
2x185, 225, 245, 265, 2x245, 2x225 (2 sets)

bench (14 reps total)
185, 205, 225, 245, 265, 265, 2x245, 3x225 (2 sets)

DL (10 reps)
5x225 (2 sets)

frequency pushups, 3x25
chins 1x5

5/31

800m sprint x2, 3:15, 3:13

frequency pushups, 3x25
chins, 1x5

6/1

squat (14 reps total)
185, 225, 245, 265, 285, 285, 2x265, 2x245 (3 sets)

bench (18 reps total)
185, 225, 245, 265, 2x245, 3x225 (4 sets)

DL (15 reps)
5x225 (3 sets)

chins, 1x5
pushups, rest day

squat and bench sets were done with approx. 90 seconds rest and DL with 120 seconds rest between sets

[Rob Israel]

You aren't doing all that much volume... Have you worked out like this for previously? What's the reasoning?

I do more volume in my work sets than you do total! Even on intensity days I'll do 45x5, 95x10, 135x5, 185x5 225x3, 255x1, 290x5 for instance. 34 reps... Oh course I'm getting old and need a ton of warm up, but you are barely warming up it seems.

What's the point of the light Deadlifts?

Just curious. Very different program to me...

[barbellbrad]

You aren't doing all that much volume... Have you worked out like this for previously? What's the reasoning?

I do more volume in my work sets than you do total! Even on intensity days I'll do 45x5, 95x10, 135x5, 185x5 225x3, 255x1, 290x5 for instance. 34 reps... Oh course I'm getting old and need a ton of warm up, but you are barely warming up it seems.

What's the point of the light Deadlifts?

Just curious. Very different program to me...

Hi Rob,

Last week was not a usual week in that I did fewer reps, but in general, I try to do 20 reps per exercise, 3 times a week or 60 reps a week per exercise. I don't count any of my warm-up reps until the weight goes over 185. In addition, I rest no more than 90 seconds between each set.

Each day I work up to a training max, so the intensity is high, but I'm able to recover. On deadlifts, the weight is approximately 2/3 of my 5RM so I can deadlift 3 times a week. The squat is the primary exercise to strengthen my back.

I started this programming on 5/13 so I'm not sure how it will work long term, but I'm happy with it so far. I figured it would take 2-4 weeks for my body to adapt to a new stimulus and then I can push harder during the week and go for higher training maxes or up the reps to 30 reps per day. Recovery so far has been fine. I'm not sore the next day at all or I may have very light soreness.

The biggest thing I like about this program is the high frequency. I feel very comfortable under the bar in terms of proper form and energy. This is because the reps are low and the bar speed is quick. In my opinion, if each workout you find the stimulus you need to adapt/grow, it doesn't matter if I do 2 reps per set or 5. I liked the methodology I've read from Prilepin where there is a range of reps you are going for per workout to hit the 'growth' stimulus. I'm no expert, but I like to try new things and I will stick with this programming until I have a compelling reason to go back to other conventional methods.

[barbellbrad]

6/3

squat (20 reps total)
185, 225, 245, 265, 285, 295, 2x275, 2x255 (6 sets)

bench (21 reps total)
185, 205, 225, 245, 265, 275, 2x255, 2x225, 3x235 (3 sets), 2x245, 2x245

DL (15 reps)
5x225 (3 sets)

chins, 1x5

squat and bench sets were done with approx. 90 seconds rest and DL with 120 seconds rest between sets