cmynhier's Intermediate Log
This is my intermediate log. My novice log can be found here.
Stats:
Sex: M
Age: 46, for now
Height: 5'8"
Weight: 205, or thereabouts
PRs (at various reps):
Squats: 315x4
Deadlift: 350x4
Bench: 200x4
Press: 127.5x1, 122.5x3, 117.5x5
I've been transitioning off of a novice progression for a while. I've been doing bench, OHP, and dips each once a week as my press and chins, deadlift, and RDLs each once a week as my pull. The press was the first to move off of a simple 3x5 progression (I was rotating 5x5, 3x4, and 1x8 for about 3 months), and I've just recently gone to 5x5 on bench. But as long as I was doing some sort of LP on squats, I still considered myself a novice. I think I've run that out just about as far as it's going to go, so now it's on to intermediate programming.
I'm going to be doing HLM to start. (At my age, I think TM is probably contraindicated.) To start, my very straightforward HLM will look like this:
Heavy:
Squats: 5x5, descending sets
Bench: 5x5, individual sets, per Andy Baker
Chins/Barbell rows
Light:
Squats: 3x5 at 80%
Press: Rotating 8x4, 6x4, 4x4
Deadlift: 1x5
Medium:
Squats: 3x5 at 90%
Dips
RDL/SGDL
I plan to add weight to dips, and if I can get them heavy enough, I may swap dips and bench. If I do, I'll probably bench in the 8-10 rep range.