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  1. #1
    Join Date
    Jun 2018
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    82

    Default Bobby Barbells

    • phoenix arizona seminar date
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    Alright, I am about to make the plunge into intermediate programming, justified or not.
    I started my LP a while ago, and was on it for too long really, because of set backs that are my fault. My lifts are stalling, and after trying the usual tips and tricks to keep it going, I feel like I've exhausted my linear abilities. I did not log that on the forum, but now that I am transitioning to intermediate, I want to start posting my workouts more regularly.
    Height:5'6"
    Weight:160 lbs
    BF%: ~15%
    Age: 26
    Part of this transition will be getting my body weight up to around 170-175 I think, maybe even 180.
    Lifts: The 1RMs I've hit, they're not just theoretical calcs
    (WeightxRepsxSets)
    Squat: 305x5x3 1RM: 350
    Bench: 205x5x3 1RM: 240
    Deadlift: 365x5 1RM: 425
    Press: 125x5x3 1RM: 150
    Clean: 145x3x5

    I'm ordering Practical Programming, for now I am going to start the Texas Method as it is written in that T-Nation article that Rip wrote. I'll read the book and make adjustments if and when it becomes necessary.

    On volume day, I'll be using 85% of my "5RM". I am going to start by having my first Intensity PR day being the lifts that I ended my LP with just to be conservative. This is intermediate now, so there really isn't any rush anymore. Since I know I can hit these lifts already, I'll just write out what I have planned for the first week.

    Monday (Christmas Eve)
    Volume: 85% of 5RM
    Squat: 255x5x5
    Bench: 175x5x5
    Dead: 335x5

    Wednesday
    Recovery: 80% of Monday
    Squat: 205x5x2
    Press: 105x4x4 (The program is written as 5x3, but for presses I like 4s better for the press because I feel less fatigued between sets. 4x4=16reps vs 5x3=15reps so the volume is basically the same. When presses fall on volume day, I'll be using 4x6s as an alternative to 5x5s.)
    Pull-ups: (BW)xAMRAPx3
    Back Extensions: BWx10x5

    Friday
    Intensity:
    Squat: 305x5
    Bench: 205x5
    Clean: 135x5x3
    Last edited by Robert D; 12-22-2018 at 09:41 AM.

  2. #2
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    Jun 2018
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    Monday 24DEC2018

    Volume Day:
    Squat: 255x5x5
    Bench: 175x5x5
    Deadlift: 335x5x5
    Chins: BWx10x2

    I've had some bicep tendonitis, so I did some high rep curls/chins and some foam rolling per Reynold's Art of Manliness post.

  3. #3
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    Jun 2018
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    W 26DEC2018

    Recovery Day:
    Squat: 205x5x2
    Press: 105x4x4
    Pull-Ups: BWx10x3
    Back Extension: BWx10x5

    Probably going to hold some kind of weight next time on Back extension, otherwise I don't see the point.

    Sticking to ending my workouts with the high rep curls, and my tendinitis it noticeably getting better.

  4. #4
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    Jun 2018
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    F 28Dec2018

    Intensity Day:
    Squat: 315x5
    Bench: 215x5
    Clean: 135x3x5

    I realized that maybe its a mistake to "plan" my new 5 rep max on Intensity day, and just see what I am capable of each Friday. Tonight, I thought I was going to squat 305 for a "PR", and bench 205. Instead I hit 10 lbs over both.

  5. #5
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    Jun 2018
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    M 31Dec2018

    Volume Day:
    Squat: 265x5x5
    Press: 115x5x5
    Deadlift: 340x5

    W 02Jan2018

    Recovery Day:
    Squat: 215x5x2
    Bench: 185x5x3
    Pull-Ups: (+25)x5x5

  6. #6
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    Jun 2018
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    F 04Jan19

    Intensity Day:
    Squat: 45x10, 135x5, 185x5, 225x5, 275x3, 305x1, 320x5
    Press: 45x5, 85x3, 115x1, 130x5
    Clean: 95x3x5

    I felt like I needed to reset my clean a bit, I hadn't been doing the cleans at the end of my LP. I'll add 10 lbs each week till I'm back to 135, then I'll make 2.5 lbs jumps.
    The squat set was a grind on that last rep. It should have been easier, but my recovery was definitely compromised from staying up all night chasing skirt at a NYE party and then skipping meals during my subsequent hangover the next day. Good life decisions.

  7. #7
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    Jun 2018
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    M 07Jan19

    Volume Day:
    Squat: 275x5x5
    Bench: 185x5x5
    Deadlift: 345x5, 405x1

    Since my deadlift "intensity day" is on volume day, I am going to add a heavy single onto my work set of 5.

  8. #8
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    Jun 2018
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    W 09Jan19

    Recovery Day:
    Squat: 225x5x2
    Press: 120x5x3
    Pull-Up: (+27.5)x5x5, BWx10

  9. #9
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    Jun 2018
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    I missed two intensity days due to my own foolishness. I really don't have a good excuse, but the volume days have kept the progress going. I'm back on track now.

    16Jan19

    Volume:
    Squat: 275x5x5
    Bench: 190x5x5
    Deadlift: 350x5, 410x1

    18Jan19

    Recovery:
    Squat: 225x5x2
    Press:125x5x3, 135x1
    Cut this session short, went to a work "holiday" party beforehand and had a couple beers

    21Jan19

    Volume:
    Squat: 280x5x5
    Bench: 195x5x5
    Pull-Ups: (+25)x5x3, BWx10
    Dips: (+45)x10x2
    Based on last weeks deadlift session, I decided to switch Deads to my recovery day. A common tweak to programming from Feigenbaum's BBM article. The dips I kept low in weight and to two sets, I don't think they serve any other purpose in my programming other than that I really like doing weighted dips, and it keeps it fun for me.

    I'm training with a buddy on this weeks coming intensity day, I'm hoping to hit 320x5 on squat, and 220x5 on bench. Here's to hoping missing a couple sessions won't affect that. If it does, it won't matter because the 5x5s are still going up, so I'll just have to adjust PRs accordingly.
    Last edited by Robert D; 01-21-2019 at 10:44 PM. Reason: Adding more detail

  10. #10
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    Jun 2018
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    starting strength nutrition camp
    23Jan19

    Recovery:
    Squat: 225x5x2
    Press: 130x5x3, 145x1, 155x1
    Dead: 355x5, 405x1

    I like the deadlifts on my "off day" a lot better. Going to keep my Presses as the alternate lift for next week too. I know I can get 135x5x3 on press next week, and I really just want to hit 200x5x5 on bench on Monday, so I'm going to do that. The following week I may do that same depending on how 135 feels on Press.
    Last edited by Robert D; 01-30-2019 at 05:58 PM.

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