Heavy Light Heavy

[Jason Cross]

The program I am doing is laid out like this:

Mon:
Squat 3x5
Bench 3x5
Dead 1x5

Wed:
Squat (80%) 2x5
Weighted dips
Alternate chin/pull ups

Fri:
Squat 3x5
Press: 3x5
Power Clean: 3x5

I am a little late starting my log because I started three weeks ago. My former bests were done on 5x5 program, I am dropping volume now. Squat 310, Bench 210, Press 145, Dead 315. I was in the middle of a de load on the squat @ 290. Coming off a rest week I reduced some lifts by 5lbs.

I am not at the stage where I am trying to gain lots of weight. 5'9" 180ish.

First week:
mon: squat: 285 3x5 bench: 205 3x5 dead: 295 5

wed: squat 230 2x5, dips: 45lbs 3x8, pull ups 3x7

fri: squat 290 3x5, press 145 3x5, clean 135 3x5

[Jason Cross]

Week two:

mon: squat 295 3x5, bench 210 5,5,3, dead 305

wed: squat 235 2x5, dips 50lbs 3x8, chin up 8,8,7

fri: squat 300 3x5, press 150 5,5,4, power clean 140 3x5

[Jason Cross]

Squat 305 3x5

Bench: today I started out at 210 and got 5, then on my second set the gym owner wouldn't spot me unless I put on 225, so I did and got 5, then he got me to try 245, I got 4, then I one rep maxed at 275. It felt great walking out of there today. I didn't really think I was strong enough yet for a 275 bench but I am.

Deads: 315 1x5. After that work set I was pretty pumped to try and see if I could pull 365, and I did for 1 rep.

I deviated a little but I definitely gained from it. I am happy to know that I can bench press more than I had predicted my 1rm to be. I will go for 285 next time.

Those guys psyched me up in there today, and I had a great work out.

[Jason Cross]

squat: 245 2x5
dips: bw + 55lbs 3x8
pull ups: 7,8,7

Also biked 15 miles today on a single speed bike in roughly an hour.

[Jason Cross]

Friday: was pretty hung over did 2 sets of squats: 310 2x5
Sat: finished the workout. press: 150 3x5, PC: 145 3x5

MON: sq: 315 3x5, bench: 225 3x5, dead: 325x5

Wed sq 250 2x5, dips: bw+60lbs 3x8, chins: 9,8,7

[Jason Cross]

fri sq 320 3x5

press 155 2,4,3

power clean 150 3x5

[MikeC1]

Dumbass gym owner, I have to say. All this raging macho testosterone fueled bullshit. They should be happy to spot you with whatever weight you have planned to bench. Safety always comes before ego. You're lucky you were stronger than you thought. If a gym owner said that to me, I would start looking for a new gym. You're also lucky that you aren't very advanced in your training career. If you were a more advanced lifter, and someone forced you to attempt 65 lbs more than you were supposed to lift, that would fuck you up for who knows how long.

[Jason Cross]

I dunno this guy is a 4x figure champ if he wins again he'll get his pro card. He squats 650 and he has seen me lift. I appreciated the motivation anyways. I think he did that for the exact reasons you said: I am not advanced, and I was stronger than I thought.

Nothing ventured nothing gained. This is a true iron gym and everyone there pushes each other very hard.

Anyhow today was a great session:

squat 325 3x5
bench 225 3x5
dead 335 x5

[Jason Cross]

squat 260 2x5
dip bw+65 3x8
pull up 9,9,8

[Jason Cross]

fri:

sqaut: 330 3x5
press: 155 4,4,4
power clean: 155 3x5