animus's TM training log

[animus]

Heyo,

Background:

I was on SS for over 7 months (feb. 10), before I switched to TM upon moving to a university (aug. 22). Going to a university has given me access to one of the most well stocked gyms I've ever seen (bumper plate stations and squat racks as far as the eye can see), and since I've had the good fortune of working out there, along with switching to TM, all my lifts have gone up quite well. As of now I'm training for general strength and power, not really specific to any activity.

Characteristics:

Age: 20
Height: 6'0
Weight: 215
Favorite lift: varies, but for now a tie between squats and power cleans.
Strengths: Deadlift
Weaknesses: Bench, OHP
Main Goal: getting my 5RM bench, squat, and deadlift up to 2 plate, 3 plate, and 4 plate, respectively.
Main Goal #2: attaining PC 3x5 at BW

5RM's at the start of TM

Squat: 260 x 5
Bench: 200 x 5
Deadlift: 355 x 5
Over-Head Press: 125 x 5
Power Clean: 155 x 3 x 5

These are my current 5RM's:

Squat: 300 x 5
Bench: 210 x 5
Deadlift: 391 x 5
Over-Head Press: 135 x 5
Power Clean: 182.6 x 3 x 5

This was a Heavy Volume day (October 31st):

Low-Bar Back Squat:
135x5x2
185x5
225x3
255x2
270x5x5 *[went well]

OH Press:
45x5x2
65x5
95x3
105x2
115x5x5 [got up to work sets but pain in the inside of my elbow (golfers elbow?) told me that it might be a good idea to rest my elbow for this week]

Deadlift:
154x5x2
220X5
264x3
330x2
374x5 (deloading from 391.6x5 as my 391.6x5 seemed like it was taking me too long between each rep)
[did 374 but it felt harder than I thought it would, might have to consider deloading more]

weight (in pounds) x rep x set
*[ ] brackets indicate post work out notes

[animus]

This was a rest day (November 1st)

Drilling basketball technique 30 min
Run 1 mile as fast as possible (shooting for under 7:30 min)[didn't quite make that time]

total ~40 min

[animus]

Light Volume Day (November 2nd)

Squats
95x5x3
115x5
135x3
155x2
180x5x2 [form felt good, I'm ready for my weekly 5RM increase on friday]

Bench Press
95x5x2
135x5
155x3
175x2
190x5x3
(Because of my elbow issue I'm going to replace BP with DB flys because the elbow is kept in a relatively isometric position)

Dumbell Flys (weight recorded per hand)
20x5x2
30x5
40x3
50x2
60x5x3

[flys felt good, I might consider replacing BB bench press with the DB version]

Hang Cleans
110x3
132x3
154x3x3

[this training session went well]

[animus]

Rest Day

Drilled basketball technique for 25 min
Ran 1 mile
stretched for 10-15 min

[animus]

Low-Volume High-Intensity Day

TIME TO BREAK SOME MOTHERFUCKING PRs!

Squat: http://www.youtube.com/watch?v=cR3cNAPe3ME

135x5x2
185x5
225x3
275x2
305x5 [hard as fuck, I think my feet were angled out too much.]

DB Press

20x5x2
30x5
40x3
50x5

Power Clean: http://www.youtube.com/watch?v=8PvTphOmlAk

110x3x3
132x3x3
154x3x3
187x3x5 [Felt great]

[animus]

Rest Day

Practiced doing the power split, along with the jerk split with no weight on the bar for about 5 min.
stretched for about 3 or 4 min
ran a mile
stretching/breathing/concentration (yoga) exercises for 10 min

[animus]

Rest Day

[animus]

Heavy-Volume, Medium-Intensity Day

Squat:
135x5x2
185x5
225x3
255x2
275x5x5 [went well]

Bench Press: (hopefully my elbow is healed up, the injury must've occurred from shit form or something.)
95x5x2
135x5
155x3
175x2
190x5x5 [worked on form, felt a lot better on my elbow, surprisingly nice bench session]

Deadlift:
154x5x2
220x5
264x3
330x2
374x5 [a little slower than I would've liked, but overall good, will do same weight next week before I start going up again.]

[animus]

Rest Day

Stretched ~10
row machine 5 min
1 lap (10 = 1 mile)

[animus]

Light Day


Squat:

95x5x3
135x5
155x3
175x2
185x5x2

OHP
45x5x2
65x5
95x3
105x2
120x5x3

Hang Cleans:
110x3
132x3
154x3