Michael's Log (i.e. trying to sleep) Michael's Log (i.e. trying to sleep)

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Thread: Michael's Log (i.e. trying to sleep)

  1. #1
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    Default Michael's Log (i.e. trying to sleep)

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    I just ran out a 3 month LP. This is my 4th LP in 5 years, second truly serious attempt. I started 4 day TM 3 weeks ago with a deload, now Iím back to making PRs.

    26 year old, 5í7Ē, 192lb, resident doctor. My LP went as such:

    Weight 178 -> 192lb
    Squat 185 -> 270lb doing 5x3
    Squat with added light day 275 -> 290lb
    Squat with light day; heavy day doing top set at 1x5, then 95% for 2x5 295 -> 315lb
    The last set of 315 for 5 on LP about killed me, thus, Iím going to continue TM with 3x2.

    Deadlift 225 -> 330lb (5RM) (Max 355 for 2RM)
    Cleans 125 -> 165lb (10 singles EMOM)
    Bench 155 -> 215lb (3x5r)
    OHP 100 -> 135lb (5x3r)
    Chins: BW + 37.5lb (3x3)

    I will be moving into a 4 day Texas Method split per PPST3. My plan (reps x sets):

    Day 1
    Bench (5x5) @ 85-90%
    Press (3x8) @ 80-85%
    Pullups 3 sets AMRAP

    Day 2
    Squat (5x5) @ 85-90%
    RDL (3x5) @ 65-75%

    Day 3
    Bench (3x2, 2x3, 5 singles)
    Press (3-5RM)
    Chinups (3x3) BW+2.5lb each week

    Day 4
    Squat (3x2, 2x2, 5 singles)
    Deadlift (5RM, 3RM, 1RM)

    Given the intensity sets of 3x2, etc., Iím essentially starting intermediate by running out LP progress. I started this 3 weeks ago with a slight deload (5%) from my squat LP progress, and now Iím at new PRs this week. Once this runs out, I plan to reset intensity and start with 5RMs to run it out a second time.

    I can't always lift on the same day each week consistently, so I am bound to have an extra couple of rest days here and there. Also on a very demanding rotation right now, so I'll be doing the above plan 3 days per week.

    I soured on cleans during my LP, so taking a brief break from them and using RDLs in their place. I plan to reintroduce them in a few weeks.

    Last edited by msupples; 05-04-2017 at 07:17 PM.

  2. #2
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    Weight: 193.4lb
    Nutrition weekly average
    Cal: 3433
    Protein 231g
    Carbs 355g
    Fat 121g

    Monday Day 1
    Bench 200lb 5x5
    Press 102.5lb 3x8r
    Pullup BW 11,10,10

    Tuesday Day 2
    Squat 282.5lb 5x5
    RDL 215lb 3x5r

    Thursday Day 3
    Bench 225 2x3r
    Press 127.5 1x5r
    Chinups BW+42.5lb 3x3


  3. #3
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    Friday Day 4
    Weight: 194.0lb
    Squat: 320lb 2x3r
    Deadlift: 335 1x3r

    Currently in the middle of a 7 day stretch of 5p-6a shifts. Feeling really tired today, and should have taken an extra rest day before intensity squat. Will be unable to do my squat intensity day as scheduled next week, so perhaps a few extra rest days next week will help 325 go up easier.

  4. #4
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    Week 4
    Last week's average nutrition:
    kcal: 3492
    Protein: 228g
    Carb: 357g
    Fat: 128g

    Monday, Day 1
    Weight: 194.6lb
    Bench: 202.5lb 5x5
    Press: 105 3x8r
    Pullup: 11,8,10

    Almost done with trauma nights (tonight is the last), which means my schedule is about to get even worse -- trauma days.

    Having an early intermediate programming crisis. Bench and press are fine, but squats are not doing what I had hoped. Despite starting at a 5% reset going into this program, I was unable to hit my previous PR for 315x5 (got it for 2x3r), and 320 was insanely hard. Perhaps I'm being too aggressive and should have started at a 10% reset?

    I've contemplated just restarting with an intensity squat of 295lb, versus just charging ahead with lower reps/sets. Thinking about doing 3x2r this week for 325, then going to 5 singles and seeing how far I can push it. Might also reduce volume day a bit, to 85% of intensity, as I think I'm wearing myself out with 90%.

    After I run out the singles, I'll either reset down to somewhere in the 300-310 range and build back up with 5s, or doing a slight reset and cycling intensity day. Another thought is just moving into Andy's GGW program. Progress will be slower on that program, but it would probably be a bit easier, and more fun, with my work lifestyle.

  5. #5
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    Tuesday, Day 2, Week 4
    Weight: 195.0
    Squat: 285lb 5x5
    RDL: 225lb 3x5r

    Transitioning back to day shift today, so I only slept 4 hours, after working 13 last night, so that I can sleep a few more hours tonight and work 13 daytime hours tomorrow. Today was insanely hard, and unfortunately lots of knee slide, a problem I have been battling. "Become a doctor", they said.

    I think I've decided that when I can't push my ID weights up any more after going to singles, I'll switch to HLM per Andy Baker's articles using my last successful 5x5 weight as the new heavy 3x5, and make 3x5 LPs for as long as I can. My 3x5 PR is 290lb, so today's 285lb 5x5 makes me think I've made at least some progress since then.
    Last edited by msupples; 05-09-2017 at 02:18 PM.

  6. #6
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    Thursday, Day 3, Week 4
    Weight: 195.2
    Bench: 230 2x3r (PR)
    Press: 130 5RM (PR)
    Squat: 225 2x5r

    Happy about the Bench PR after sleeping 6 hours then working 13. I'm unfortunately not going to be able to do ID squat tomorrow, as planned, because of my schedule. I'm going to have to move it to Sunday or Monday. Because of that, I did light squats at 80% today.

  7. #7
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    Giving up the TM split. 4 weeks on it and it just isn't for me, or (more likely), I didn't do it right. Going to try moving into HLM and see how it works. If all else fails, I'll abandon ship again and do GGW. My plan:

    Day 1
    Heavy Squat 3x5, continuing from my last TM volume day weight (5x5)
    CGBP 3x5 @90%
    RDL 3x5

    Day 2
    Light Squat 2x6 @80%
    Press 3x5
    Chins 3x5 @BW + LP

    Day 3
    Medium Squat 3x5 @ 90%
    Bench 3x5 from prior LP weight (it was moving fairly easily)
    Deadlift (5RM -> 1RM) + backoffs, as needed, for volume

    Sunday, HLM W1 D1
    Squat 290 3x5
    CGBP 195 3x5
    RDL 235 3x5

    All went up easily. Starting a day early as I had today off and am much more rested than I will be tomorrow.
    Last edited by msupples; 05-14-2017 at 05:04 PM.

  8. #8
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    Wednesday, HLM W1D2
    Weight: 198lb

    Squat: 230 2x6
    Press: 125 3x5
    Chins: BW+25lb 3x5

  9. #9
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    Friday, HLM W1D3
    Weight: 196.6lb

    Squat: 260lb 3x5
    Bench: 215lb 3x5
    Deadlift: 340lb 1x3; 305lb 1x5 (90%)

    Planning out my (hopeful) advancement on HLM, with past performance (LP -> advanced novice -> TM -> HLM) charted below. HLM will have the volume increased by 20% from TM over the training week. The 'Cycle Volume' line represents the total volume lifted between heavy days, i.e. regular squat day + light day on advanced novice, volume + intensity on TM, and H+L+M on HLM.


  10. #10
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    starting strength coach development program
    Monday, HLM W2D1
    Weight: 196.9

    Squat: 295lb 3x5
    CGBP: 195lb 3x5
    RDL: 240lb 3x5

    Average nutrition past week:
    kCal: 3096
    Protein 221g
    Carb 364 g
    Fat 84g

    Average sleep past week: 6 hours 12 minutes (sleep cycle app)


    Squat felt pretty good. It's a PR for sets / reps. Previously on hit 295 for 1 set of 5 with 2 drop sets.

    Day 8/10 of 5a-6p days. The madness ends next Tuesday. Looking forward to 8+ hours of sleep and better eating (currently thriving on milk, protein powder, oat flour, and peanut butter sandwiches).
    Last edited by msupples; 05-22-2017 at 05:26 PM.

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