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Thread: Chok'n fools out - Intermediate style

  1. #1
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    Default Chok'n fools out - Intermediate style

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    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.

  2. #2
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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.

  3. #3
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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.

  4. #4
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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.

  5. #5
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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.

  6. #6
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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.

  7. #7
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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.

  8. #8
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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.

  9. #9
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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.

  10. #10
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    starting strength coach development program
    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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