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Chok'n fools out - Intermediate style
After 10 months SS moving over to TM. I'm hopeful that the VD's will get me past my current rut... here's my stats:
Age: 30
Height: 5'10"
Weight: 195lb
Current PRs
Squat(1RM): 315lb
Power clean(1RM): 192.5lb
Bench(1x3): 197.5lb
Press(1x3): 140lb
Deadlift(5x1): 335lb
Current Goals
Squat(1x3): 315lb
Power clean(1RM): 200lb
Bench(1x3): 200lb
Press(1x3): 150lb
Deadlift(1x3): 405lb
Last edited by Matthew Jones; 09-17-2012 at 12:08 PM.
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Week 1 - First VD! 5/14
Squat 200x5x5 - Took 30 second rests between sets
Bench 145x5x5 - These felt harder than the squats
Deadlift 260x1x5 - I dropped this down from my PR at 290 just to have a little break as I start out TM
Overall a good day, I took a conservative approach to switching to TM, I will go for my first PR in week 4 I think. That's OK, I'm not in a hurry.
Last edited by Matthew Jones; 06-08-2012 at 12:40 PM.
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Week 1 - 5/16 - Recovery Day
Squat 160x2x5
Press 95x3x5
Back Extensions
Chinups
Felt good, worked on form a little with the squats since the weight was low.
Last edited by Matthew Jones; 06-08-2012 at 12:40 PM.
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Week 1 - 5/18 - ID
Bodyweight up to 193
Squat 250x1x5 - Felt OK, bit of a grind on the last rep
Bench 180x1x5 - again didn't feel super strong, but they went up
PC 135x5x3 plus some reps at 160 to check my form
Last edited by Matthew Jones; 06-08-2012 at 12:41 PM.
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Week 2 - 5/21 VD
Squat 205x5x5 - I did 10 reps on my fourth set because the bar felt light
Press 105x5x5
Deadlift 265x1x5
One question I have is how smoked should I feel after VD... I feel pretty good right now
Last edited by Matthew Jones; 06-08-2012 at 12:41 PM.
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Week 2 - 5/23 RD
Squat 165x2x5
Bench 130x3x5
Chins
Dips
Back Extensions
No PR attempts until week 5!! I'm beginning to think I was too conservative in my initial TM programming...
Last edited by Matthew Jones; 06-08-2012 at 12:41 PM.
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I think if you're getting through 5x5 squats with 30 sec rests, you are going too light.
I started with 2-3 min rests and got up to 7 minutes before kind of stalling. I reset 10% and am about 10lbs away from being back to that same weight with 3-4 min rests.
I would've probably started volume day with 225-235, and your first intensity day 255-265 (essentially where you left off on 3x5).
Last edited by gtl; 05-23-2012 at 12:16 PM.
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thanks gtl, I'm going to move things up a little so I can start going for PRs sooner than week 5.
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Week 2 - 5/25 ID
Squat 260x1x5- Was supposed to do 255, but since I've done 260x3x5 before I saw no reason to not go for it. My PR is 270x5x1 so I'm getting close.
Press 125x1x5 PR Pretty happy about this, I'm so close to 135!
Powercleans - Lots of warmup reps at various weights followed by 165x1x3 PR
Last edited by Matthew Jones; 06-08-2012 at 12:42 PM.
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Week 3 - 5/28 VD
Squat 215x5x5 - These felt pretty easy
Bench 150x5x5 - Harder than the squats
Deadlift 275x1x5 - I'm regretting the reset when I switched to TM, but 15lb jumps seem excessive at this weight, I'll just have to be patient
Last edited by Matthew Jones; 06-08-2012 at 12:42 PM.
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