Trav's 2014 log

[trav_longo]

Comp Best: 435/276/490 @ 195

Competing next in April or May, shooting for 1250+

PR list
--------------
squat 435, 405x3, 385x5
bench 285, 265x3, 255x5
deadlift 500, 455x3, 435x5
press 185
front squat 275
pwr clean 245
snatch 180

[trav_longo]

2/1/2014 - 2/6/2014

Saturday
--------------
Squat - 335x3x5
Bench - 245x1, 225x5x3
Pull-up - BW to fail

Monday
--------------
Front Squat 225x3x5
Deadlift 365x2x3, 405x3

Tuesday
--------------
Bench 205x4x6
Press 125x3x6
Pullup BWx4x8

BB Accessories
--------------
Chest crushers
Bicep crushers
Tricep crushers


Wednesday
--------------
Squat 365x3x3
Front Squat 225x3, 245x1, 255x2

[hbw96734]

Glad to see you posting here. Alex said you're on the waiting list for Savannah - hope a slot opens for you.

[Alex Kennedy]

AW HELL NAH! Glad to see you on hear!

[kel]

What program are you doing? Those are some nice lifts - gl at your upcoming meet.

[trav_longo]

What program are you doing? Those are some nice lifts - gl at your upcoming meet.

Thanks! I'm using programming principals of 3x5 LP. Below is a basic outline, and I do some pressing and bodybuilding type stuff when it feels good. Sometimes I deadlift on Wednesday. When I do that I usually do low volume, 3x3, 1x3, 1x5, etc.

Monday | Wednesday | Friday
-------------------------------------------------------------------------------
Squat 3x5 | Front squat 3x5 | Squat 5x3, Max, or whatever feels good and heavy
Bench 5x5 | Bench 6x4 | Bench 5x3 Heavy

[trav_longo]

Friday I didn't have a belt so I went with 3x5 beltless squats at 315. Felt pretty easy. After that it was Bench 6x4 @ 215.

[kel]

Oh I like that a lot. Keeping things simple.

[trav_longo]

Monday 2/17

Bench 225x5x5, felt really easy. Everything felt solid and tight. Shows how quickly bench can come back to you.

Squat 340x4x4, these felt like shit, but I think it's because I had to squat in a stupid rack that didn't have adjustable safeties. The safeties are just a little too high, so I lost all my rebound in trying not to hit the safeties. Lame.

Bent Row 185x5x5

Wasn't feeling so great so I headed out after that. Still have some light DOMS. Skipped Wednesday. planning a Squat and DL max for tonight or tomorrow.

[trav_longo]

Oh I like that a lot. Keeping things simple.

Thanks. I'm liking it so far.