cmynhier's Intermediate Log

[Chad Mynhier]

Squats: 275x5x3
Chins: 6x5
Dips: BWx5, BW+5x5, BW+10x5, BW+15x5

Squats (6 minutes rest):

275x5: IMG 2822 - YouTube
275x5: IMG 2823 - YouTube
275x5: IMG 2824 - YouTube

Chins:

As 3x(2x5). 1 minute rest intra-pair, 7 minutes rest inter-pair.

Dips (4 minutes rest):

I want to start doing weighted dips, so I titrated up to a decent work weight. BW+15 was suitably difficult that I think I'll start there for sets across.

[Chad Mynhier]

Assault bike:

5 minutes warmup
:30/1:30x6
5 minutes cooldown

[Chad Mynhier]

Squats: 135x5, 185x5, 225x5, 255x5, 275x5
Dips: BW+20x5x4
BB curls: 75x5x3

Squats:

I did these with no real rest for the first four sets, 5 minutes rest before the last set.

I've lost my drive on squats (mental, not hip). My initial goal was 3 plates, and I hit that. Since than, I've been drifting a bit. It doesn't help that I've spent most of the last 6 months feeling worn out, since about the time I hit 285 on LP. I obviously managed to make progress, at the cost of needing a nap every day. (I work from home, so I can manage to do that.) Maybe adding some conditioning will help. For the meantime, I'm going into maintenance mode on squats.

Dips (6 minutes rest):

I decided to be bold and go for +20 instead of the +15 I was thinking of doing. Audentes fortuna iuvat. (Sure, I could say, "Fortune favors the bold.", but when you Google that and find the original Latin phrase, it makes you sound edumacated.)

BB curls (4 minutes rest):

Just felt like doing curls.

[lou t]

sometimes the loss of mental drive can be contributed to fatigue. but if I understood this, you hit 315 6 months ago and have managed 285 since?

How is your diet, sleep, stress been the during this period?

I know for me, when I am near the end of a cycle the accumulated fatigue will start to wear on me mentally. Jordan programs a refresh week on the 4th week to get some relief from the volume.

[Chad Mynhier]

Hi, Lou.

sometimes the loss of mental drive can be contributed to fatigue. but if I understood this, you hit 315 6 months ago and have managed 285 since?

Sorry, I forget that everyone else isn't as intimately familiar with my training log as I am. ;-) I hit 315 at the end of LP (or at least when I called it) at the end of October. I started HLM (5x5 descending sets for squats on H day) at 285. That went up to 315 smoothly, then I hit 320x4 (but didn't make all 5 of the descending sets) and did 325x2 the following week (1/17) just to claim 325, so I did make a small amount of progress. At that point, I started thinking 5x5 was too much volume, so decided to switch to 3x5 for sets across. I haven't actually gotten there yet, though.

How is your diet, sleep, stress been the during this period?

I know for me, when I am near the end of a cycle the accumulated fatigue will start to wear on me mentally. Jordan programs a refresh week on the 4th week to get some relief from the volume.

Diet's fine, or at least enough to hold me steady at 205. Sleep's been okay, too. Stress hasn't been significant.

If I can get back into doing 3x5 for sets across, the volume shouldn't be too bad. But maybe 5/3/1 would be better for me, with its built-in refresh week.

[lou t]

Hi, Lou.



Sorry, I forget that everyone else isn't as intimately familiar with my training log as I am. ;-) I hit 315 at the end of LP (or at least when I called it) at the end of October. I started HLM (5x5 descending sets for squats on H day) at 285. That went up to 315 smoothly, then I hit 320x4 (but didn't make all 5 of the descending sets) and did 325x2 the following week (1/17) just to claim 325, so I did make a small amount of progress. At that point, I started thinking 5x5 was too much volume, so decided to switch to 3x5 for sets across. I haven't actually gotten there yet, though.



Diet's fine, or at least enough to hold me steady at 205. Sleep's been okay, too. Stress hasn't been significant.

If I can get back into doing 3x5 for sets across, the volume shouldn't be too bad. But maybe 5/3/1 would be better for me, with its built-in refresh week.

I know of the 531, but never done it myself. the HLM might have been too much volume which could have caused too much cumulative fatigue.

[Chad Mynhier]

I know of the 531, but never done it myself. the HLM might have been too much volume which could have caused too much cumulative fatigue.

Yeah, that's what I was thinking. I was only doing 5x5 on heavy day (3x5 on light and medium days), but it still just may have been too much. And then I re-read the "Older Lifters" section of PPST3e and saw (on page 233), "2) Older adults do not benefit from high-volume workouts." Based on that (and a suggestion from mgilchrest), I decided to move to 3x5 on H day.

Huh, I just noticed "1) Older lifters need frequent breaks from very hard training." So your suggestion of taking a refresh week occasionally is probably the thing to do once I get started again.

It sucks being old.

[Chad Mynhier]

Assault bike:

5 minutes warmup
6x:30/1:30
5 minutes cool down.

I should get a heart rate monitor for this. I took my pulse after the 4th or 5th set, just counting for 6 seconds and multiplying by 10. I came up with 180, which was probably high, but it was almost certainly north of 160. (And from what I can tell, using the 220 - age formula for maximum heart rate, I shouldn't be able to hit 180.)

[Chad Mynhier]

Squats: 135x5, 185x5, 225x5, 255x5, 275x5
Press: 120x3+f, 110x6+1/6/6/5+f
Deadlift: 315x5x2

Squats:

2 minutes rest before the 255 set, 5 minutes before the 275 set.

Press (8 minutes rest):

A disappointing workout. I was shooting for 120x6x4, but it became obvious on the first set that it wasn't going to happen. I tried to fall back to 110x8x4, but that wasn't happening either.

I did move dips to Sunday, and did them weighted, so it's possible that I was fatigued from those. I'll see how next week goes.

Deadlift (5 minutes rest):

I haven't done deadlifts in 3 weeks. I wanted to make sure I didn't forget how to do them.

[Mr. Bingley]

I haven't done deadlifts in 3 weeks.

this made me cry