Strength and Silly Tricks
STATS
19 y/o
195-200lb
5'9"
Novice LP:
365x5 Squat
225x5x3 Bench Press (wasn't consistent with this exercise though)
395x5 Deadlift (was still progressing on this)
160x3x3 Press
190x3x5 Power Clean (stopped doing this lift though...no interest in it really...)
I could likely wring a bit more out of novice LP, but it is close enough to termination that I figure it is appropriate to move onto intermediate programming.
DESCRIPTION
I am trying to get stronger, but I also do some "silly" things because I find them fun and challenging. Here are a few examples:
Grip Strength (such as eventually closing a Captains of Crush #3)
Running
Jump Roping
Juggling (seriously, I want to get better at this)
Bodyweight Strength (slowly accruing BW "tricks" )
I probably won't log the "silly" stuff with as much focus though since no one here really cares for it.
Also, I hope to make this log better than my old one (better, friendly interface, more info, more analysis, more videos, etc)
Here is a link to my old log (basically LP log) >>> http://startingstrength.com/resource...ad.php?t=47706
TEMPLATE
After some research on the Texas method, here is the template I have come up with
Monday
Main Work
Squat 5x5 @ 82-83% of last Friday
Bench Press 5x5 / Press 5x5
?
Accessories
Chinups
Finisher
Thick DB Farmers Walk 5min. AMRAP
Wednesday
Main Work
Squat 2x5 @ 80% of Monday
Press 3x5 / Bench Press 3x5
?
Accessories
Standing Wheel Rollouts 3x5
Finisher
Med Ball Slams 8x20w/10r
Friday
Main Work
Squat 1x5 PR
Bench Press 1x5 PR / Press 1x5 PR
Deadlift 1x5 PR
Accessories
Chinups
and the non strength related shit that nobody cares about:
Monday
Wrist Training
Tuesday
Jump Rope Conditioning
Gripper training
Wednesday
Wrist Training
Thursday
Gripper training
Friday
Wrist Training
Saturday
Run
the conditioners will be progressed very slowly so as to not interfere with the primary goal (strength) too much. I really can't see the grip work interfering with anything.
QUESTIONS (INPUT GREATLY APPRECIATED)
I do have some questions about the above template though.
1) I made volume squat a percentage of the last intensity day because in my research the most common problem I heard was people doing too heavy of a VD. I noticed that most people's discrepancies were around 82-83%, or more generally 80-85%. However, I am considering doing the same with bench/press volume, but I am not sure if they would follow the same percentage. Should I do this? Do you think the percentage would be more like 85-87% for bench/press?
2) What should I do after press movements on Monday and Wednesday? I had been doing RDLs and Rack pulls before but hadn't quite gotten heavy yet. Are these appropriate to put in (I was thinking RDLs on Wednesday, Rack pulls on monday)?
3) I'm not sure if I should alternate my "accessories" or not. I want to focus on the chinups more though, so I am figuring it would work better to have 2x chinups each week?
4) Not too sure on rep ranges of chinups; should I do 3x5 both times and try to progress that more or should I use 5x5 on monday and 1x5 PR for friday just like the pressing and squatting?
GOALS
Within 6 months (May 11, 2015) I am hoping to achieve at least these numbers under this program, and then move onto competitions:
585x1 deadlift
500x1 squat
315x1 bench press
225x1 press
+150x1 chinup
Its in writing now so I am held accountable. These goals aren't too outlandish for a well run TM are they?