RandallEW Finally Logs a Log

[RandallEW]

Heavy Squat: 365 x 5 x 3

This was 30 lbs. less than my 3 x 5 a couple weeks ago, but this was no light day. Strangely, my arms are what hurt after the session, just like yesterday. Yay for being catabolic?

[RandallEW]

Squat: 365 x 5 x 3
Bench: 205 x 5 x 3 (easy - some right delt pain)
Deadlift: 315 x 5 (very easy)

This was much better than last week. I ate a lot to support it, which is what I'm planning to do from now on. Based on Andy Baker's advice and what seems to work for me, my general plan for the next 8 weeks is this:

FOOD
--- All days except for 24 hour period before heavy session: 4-5 meals, 2000-2500 calories, >200g protein, <150g carbs
--- Sunday Night through Monday Afternoon: Eat big (extra 1000-2000 calories), including lots of carbs


LIFTING
--- Heavy Monday: Squat, Bench, Deadlift
--- Light/Medium Thursday or Friday: Light Squat, Press, Chin-Ups/Pull-Ups

[RandallEW]

Light/Speed Squat: 315 x 3 x 5
Press: 135 x 5 x 3 (easy)
Cable Underhand Pull-Down: 200 x 8, 180 x 8 x 2

[RandallEW]

Squat: 365 x 5 x 3 (easy, but winded on 3rd set)
Incline Bench: 185 x 1, 155 x 5, 135 x 10 (screwed this up like nobody's business)
Deadlift: 325 x 5 (easy)

Not bad, but I made multiple mistakes for the press - not the lift I wanted to do, chose wrong weights, etc.

[RandallEW]

Light/Speed Squat: 335 x 3 x 5
Press: 145 x 5 x 3

Felt good today. I ended up forgetting to do deadlifts or chins because I was showing a friend the SS lifts. It went better than I expected, with his form looking pretty good by the end.

[RandallEW]

Squat: 405 x 4, 365 x 5 x 2
Bench: 210 x 5 x 3
Deadlift: 335 x 5 (very easy)

[RandallEW]

Light/Speed Squat: 335 x 3 x 3 (dropped 2 sets)
Press: 145 x 5, 135 x 5 x 2
Cable Underhand Pull-Downs: 180 x 8 x 3

I ate breakfast too close to this session (thanks, Thanksgiving leftovers). One would think I had learned by now not to do that.

[RandallEW]

Squat: 405 x 5, 365 x 5 x 2
Bench: 215 x 5 x 3

I think moving back to a 4-day split is in my near future.

[RandallEW]

Press: 155 x 5, 145 x 5 x 2 (155 was a little optimistic)
Close Grip Bench Press: 185 x 8, 185 x 7, 185 x 5

Easing back into things

[RandallEW]

Squat: 385 x 5 x 3 (really winded)
Cable Underhand Pull-Downs: 160 x 12 x 2, 160 x 8

Six weeks of reduced training frequency and intensity has really hit my conditioning, though my lifts haven't been affected too much.