simplesimon's training log

[simplesimon]

Hello, I thought I'd start this to get a record going online and hopefully get feedback as I keep going. I started a 4-day light/heavy split a few months ago and below is how it's been going to date. As you can see, there was some time-wasting, wheel-spinning, insanity going on with certain areas like the press. It wasn't until the a few weeks ago (marked by "~~~") that I started to refocus and change up the programming slightly to allow me to progress with heavy set + back off sets and only last week that I started making the back-off sets on the bench and the light lifts a higher % of my 5RM. I have not received any in-person coaching (no SSC in this area anyways), but am reading, re-reading, watching, and re-watching articles and videos. A couple friends want strength training coaching from me so understanding what works and what doesn't and why would help me be a better coach.

I'm 32 years old, 6'3", 245lbs.

I appreciate any and all feedback. Thank you for reading!

          Day 1                          Day 2                               Day 3                     Day 4
Heavy Squat    Chin-Up       Heavy Press            Light Bench    Light Squat   Deadlift    Heavy Bench       Light Press

285x5x3        BW 5,4,3      165x5x3                175x5x3        205x5x3       315x5       260x5x2 260x4     115x5x3

290x5x3        BW 5,5,4      170x4 170x3x2
                                    155x3           180x5x3        210x5x3       320x4       260x5x2 260x4     120x5x3

295x5x3        BW 5,4,4      170x5 170x4x2
                                    155x4           185x5x3        215x5x3       320x5       260x5x2 260x4     125x5x3

300x5x3        BW 5,4,3      170x5 170x4 170x3
                                    170x1 170x2     190x5x3        220x5x3       325x5       260x5x3           130x5x3

305x5x3        BW 5,5,5      170x5x2 170x4 170x1    195x5x3        225x5x3       330x3       265x5x2 265x4     115x5x3

310x5x3        BW+2.5 5,4,3  170x5x2 170x4 170x1    185x5x3        205x5x3       330x4       265x5x2 265x4     115x5x3

315x5x2 315x3  BW+2.5 5,5,4  170x5x2 170x4          185x5x3        205x5x3       330x5       265x5x2 265x4     115x5x3

315x5x2 315x4  BW+2.5 5,4,3  170x5 170x3x2          185x5x3        205x5x3       335x3       265x5 265x4 265x3 115x5x3

315x5 315x4
      315x3    BW+2.5 5,4,3  170x5 170x4 170x3      185x5x3        205x5x3       335x3       265x5 265x4 265x3 115x5x3

315x5x3        BW+2.5 5,5,4  170x5 170x3x3          185x5x3        205x5x3       335x4       265x5x2 265x4     115x5x3

~~~~~~

320x5x3        BW+2.5 5,5,3  175x5 155x5, 155x3     185x5x3        205x5x3       335x5       270x5 225x5x2     115x5x3

325x5x3        BW+5 5,5,3    180x4 155x5x2          185x5x3        205x5x3       340x3       275x5 225x5x2     115x5x3

330x5x2 330x3  BW+7.5 5,4,3  180x4 155x5x2          185x5x3        205x5x3       340x5       280x5 235x5x2     115x5x3

330x5 330x4
      330x3    BW+10 5,4,3   180x5 160x4 160x3      185x5x3        205x5x3       345x4       285x4 240x5x2     115x5x3

330x5x3        BW+15 5,4,3   185x4 160x5x2          185x5x3        205x5x3       345x5       285x4 255x5x2     135x5x3

335x5x3        BW+20 5,4,3   185x4 165x5 165x4      200x5x3

[simplesimon]

Light squat 235x5x3
Deadlift 350x4

Was really hoping to get that 5th rep but it was not to be. I felt focused going into the gym today, rewatching a couple of Rip's deadlift videos the last couple of days. Felt disappointed afterwards, but gotta keep going.

[simplesimon]

Heavy Bench 285x4 (5, but one of the reps was an inch off my chest at the bottom), 260x5x2
Light OHP 135x5x3

Plan on changing the Bench to either go back to 265x5x3 or trying 290x3x3. Any suggestions?

[simplesimon]

Heavy squat 340x5x3
Chin-ups BW+25 4,3,2 - going to reset to BW+2.5 to focus on getting 3x5.

Added light deadlifts of 225x5x2 to try to add a little volume and refocus on form.

[simplesimon]

Heavy press 185x4, 165x5x2
Light bench 205x5x3

Heavy set felt good, but couldn't get the fifth rep out, as opposed to last week where the fourth rep was a real struggle but got it up. Going to reset to 170x5x3 next week.

[simplesimon]

Heavy bench 265x5x3 - decided to go back down and I was able to complete these for fives across when I couldnt before! Going to go up in 2lb increments next time.

Light press 135x5x3

Deadlift 225x5x3 - as mentioned earlier focusing on form, particularly the "chest up" part.

[simplesimon]

Heavy squat 315x5x3 - after getting form checked last week, wanted to back off a little bit to try to achieve a deeper squat.

Chin ups BW+10 5, 5, 4

Deadlift 225x5x3

[simplesimon]

Heavy press 170x5x3

Light bench 205x5x3

Deadlift 225x5x2

[simplesimon]

Light squat 235x5x3

Deadlift 350x5

[simplesimon]

Heavy bench 267x5x3

Light press 135x5x3