Moving over due to specificity, and programming. My intermediate log is here. http://startingstrength.com/resource...ad.php?t=34767
Male age 43
These lifts @a bw of 215
Squat 435 ( sleeves and belt)
Bench 265
Deadlift 475
Press 200
I will continue to use RTS based blocks and regulate my work using the TRAC tool. I Made progress last cycle on a three day a week approach and will continue this approach until I need more volume.
My past 7 days was on a cruise ship and I returned to Baltimore this morning.
Cruising is great for weight gain. Plenty of food and drink and I took many naps.
Started at 215 weighed 225 today I may try to keep it.
The next cycle starts Monday. today I finished a week of GPP and general easy on the joints hypertrophy work.
A quick review of the week
Saturday 17 May on the ship
Leg press to x5@9,5% drop x5@9
Machine bench x5@9,5% drop x5@9
Monday 19 May on the ship
1 leg squats ( leg in bench , ship rocking and rolling ) 5x10 1 minute rest between sets
Incline dumbbell press 50's( heaviest on the ship)5x10 1 minute rest
Rolling tricep extensions 20's. 5x10
Chin-ups
Tuesday
Beach and snorkeling in Bahamian waters is GPP right?
Wednesday
Dumbbell rows
50s 5x20
Standing dumbbell press. 50's 5x10 2 minute rest last set was to 7 rested a minted and got 3. A different challenge on a boat.
Speed rack pull simulation , below the knee ~200. 3x5( cable machine maxed out)
Flat dumbbell press 50x20
Chin-ups 20 or so.
Today
Friday. May 23,2014
TRAC
You are recovering much better than expected. Add 2 extra sets to each movement or 3% fatigue to your planned training.( yeah on a caloric surplus and vacation that's not a surprise)
Combined stress: 1.5 Low Stress
Weekly Avg Stress: 1.6 Low Stress
Recovery Rate: 10
Fatigue load: 3 Moderate Stress
Training( stuck to the low stress hypertrophy focus for today, trained at the MAC in the Baltimore inner harbor)
303 tempo squatno belt or sleeves
45x5,135x5,225x5
275x5@8
265x5@8
303tempo incline press 45x5,135x5
155x5@8.5
150x5@8.5
Machine cable rows ( 303 tempo)to 130x7@8 then 120x7 ..meaningless weights just more muscle work that's easy on the joints.
I will start accumulation on Monday back home.