Justified or not here I am Justified or not here I am

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Thread: Justified or not here I am

  1. #1
    Join Date
    Apr 2008
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    1,050

    Default Justified or not here I am

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    I felt that I milked LP for all it was worth on the squat so I decided it was time for a change.

    I still think that I can still make linear gains on upperbody lifts so I decided to start TM with lower body and keep SS for upper body lifts for the time being.

    Lower body lifts when I switched:
    Squat failed at 300
    Deadlifts were at 335
    I had just started PC and was at 115

    I decided to start with the template from Mark's T-Nation article on TM:
    Volume Day
    Squats 5x5 (adjusted to 85% of 5rm)
    Press/Bench 3x5 (upperbody is continuing on SS for now)
    Deadlift 1x5 (90% of 5rm)

    Recovery Day
    Squats 2x5 (80% of Vol worksets)
    Bench/Press 3x5

    Intensity Day
    Squat 1x5
    Bench/Press 3x5
    PC 5x3

    I also currently rotate Chin ups and BB curls on days when I bench and Pull ups and LTEs on days when I press.

    I know some people switch DLs to ID but I want to continue to work on Power Cleans and adding them to Volume Day seems like a nightmare since it is already a marathon of a workout.

    I am going to try this set up for a few weeks and see how it goes. I may end up tweaking the assistance exercises, but we'll see.

  2. #2
    Join Date
    Apr 2008
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    1,050

    Default

    2/24- First Volume Day
    Squat 255 5x5 (85% of 300)
    Press 127.5 3x5
    DL 300 1x5 (90% of 335)

    Assistance
    Pull Ups 10,6
    LTE 72.5 2x12

    Everything felt good during the workout. About 2hrs after finishing everything hit me and I felt like I wanted to just lay down and sleep for two days. Woke up tired and starving, welcome to volume days... haha.

    Definitely glad I took the advice in the Tnation article about dropping DLs to 90% of 5rm. I don't think I could have done 340 (5lbs pver my previous work set).

  3. #3
    Join Date
    Apr 2008
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    Default

    2/26 Recovery Day
    Squat 205 2x5
    Bench 190 3x5
    Back Ext. 3x10

    Assistance
    Chin ups 11, 6
    BB Curls 72.5 2x12

    205 never felt so heavy. I didn't realize how sore I still was from Sunday's workout until I started today's squats. I thought today was going to be a nice easy 2 sets of 5. Wrong.

    Finally got 190 on the bench after failing two or three times. I am going to microload from now on.

    I don't have a Roman Chair or GHD so I rigged up a way to do back extensions using my bench and power rack. I figured I will start with 3x10 and work my way up to 5x10.

  4. #4
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    Apr 2008
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    2/28
    Squat 300 1x5
    Press 130 4,3,3
    PC 125 5x3

    Assistance
    Pull ups 11, 6
    LTE 80 12, 8

    Squats felt good. Tough, but good.

    Presses sucked. My form was really jacked up today.

  5. #5
    Join Date
    Apr 2008
    Posts
    1,050

    Default

    3/3
    Volume Day
    Squat 260 5x5
    Bench 192.5 3x5
    Deadlift 305 1x5

    Assistance
    Chin up 10, 6
    Standing DB Curls 25lb DBs 2x12

  6. #6
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    Apr 2008
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    3/5
    Recovery Day
    Squat 210 2x5
    Press 130 5,4,3
    Back ext 4x10

    Assistance
    Pull ups 11,5

    Going to get some coaching on my presses and power cleans. Hopefully I can get more out of my presses.

  7. #7
    Join Date
    Apr 2008
    Posts
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    Default

    3/7
    Intensity Day
    Squat 305 1x5
    Bench 195 3x5
    PC 135 3x3, 1x2

    Assistance
    Chin Ups 12, 6
    DB Curls 30 2x12

    Squats felt really heavy today. Volume Day seemed kind of light so I might up the % on volume day. I'll give it another few weeks before I make any changes.

    The problem I am running into now is that my press is stalling but my bench keeps moving up. So I'm not sure if I should just switch to full TM or not. I'll see how the press goes next week.

    I am having a coach help me out next week with Power Cleans. I got greedy with the weight and can't stop catching the weight in my hands and setting it on my shoulders. Hopefully I can get that resolved next week.

  8. #8
    Join Date
    Apr 2008
    Posts
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    3/10
    Volume Day
    Squat 265 5x5
    Press N/A
    Deadlift 310x5

  9. #9
    Join Date
    Apr 2008
    Posts
    1,050

    Default

    3/12
    Recovery Day
    Squat 215 2x5
    Bench 197.5 3x5
    Chin ups 12, 10

  10. #10
    Join Date
    Jan 2013
    Location
    Green River, WY
    Posts
    2,310

    Default

    starting strength coach development program
    I'm jealous of your squat. Haha good work. Hopefully you get your programming woes sorted out quickly.

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