t0rment's TM split template

[t0rment]

Never done the online log thing before. Figured I'd give it a shot. I'm also going to make an effort to visit other people's logs more often.

Today was the first day of my TM split template. I have been doing a pretty vanilla 3-day TM setup for the past 8 months. Changing to a split template so I can reduce training session time, get more assistance work in, and bench/press more frequently.

Progress in that time:

Height: 6'1"
Bodyweight: 255 -> 280

Squat: 375x1 Low Bar -> 420x3 High Bar
Deadlift: 360x5 -> 450x5
Bench: 202.5x2 -> 225x1x5
Press: 142.5x2 -> 180x1

Squat form was shit during this time and I developed some hip issues, probably tendinitis. Working my way back up now with much better form, still high bar.

I'm doing a slight deload with the intention of hitting new PR's in week 5. I'm going to run the template as is without any changes for at least 12 weeks. New assistance work will be started very light. Template is as follows:

Monday - Upper Volume
Bench - 3x5
Press - 3x5
Close Grip Bench - 3x5
Neck Harness - Rest Pause

Tuesday - Lower Volume
Squat - 3x5
RDL - 3x5
BB Row - 3x5
Neck Harness - Rest Pause

Thursday - Upper Intensity
Bench - 1x3
Press - 1x3
Curls - Rest Pause
Neck Harness - Rest Pause

Saturday - Lower Intensity
Squat - 1x3
Deadlift - 1x3
Kirk Shrugs - 3x10
Neck Harness - Rest Pause

Bench and press order will alternate each week. Intensity day reps are not set in stone, but I'm going to stick to triples and fives for the most part. Never had much success with multiple singles.

[t0rment]

September 03, 2012 - Upper Volume
Bench - 3x5 - 170 - 5/5/5
Press - 3x5 - 130 - 5/5/5
Close Grip Bench - 3x5 - 135 - 5/5/5
Neck Harness - RP - 50/12/11

Everything was easy, as expected.

Doing the first rep of each bench set with a pause to improve form and work on hip drive. Not sure if I'm getting it right since every time I try it, I slide down the bench a bit. Annoying.

I've been doing the press as in SS 3rd Edition the past four weeks or so and I'm really liking it. However, it's a bit of a pain because after 3 reps, it becomes much harder due to fatigue. This is probably a good thing.

Close grip form is just terrible. Really need to work on that.

Neck harness is about 20 reps away from my best PR. Those usually happened on light day so I'm not surprised.

[t0rment]

September 04, 2012 - Lower Volume
Squat - 3x5 - 300 - 5/5/5
RDL - 3x5 - 225 - 5/5/5
BB Row - 3x5 - 135 - 5/5/5
Neck Harness - RP - 53/17/11

Another pretty easy day. RDLs were a deload from 330 since I wasn't sure how they'd feel after squatting. Will probably take fairly large jumps from here. Rows were ridiculously easy, so same thing there.

Haircut PR today: from 24"+ to ~1-2". Feels pretty good. It has been about 11 years since my last real haircut.

[t0rment]

September 06, 2012 - Upper Intensity
Bench - 1x3 - 200 - 3
Press - 1x3 - 155 - 3
Curls - RP - 53 - 12/4/1
Neck Harness - RP - 30 - 64/14/12

Bench and Press were easy.

I never bothered to weigh my EZ curl bar so the weight listed is just the plates.

Neck harness is 4 reps from my PR. Thought I beat it, but I fucked up the count on the first set.

[Les Hahn]

I hope you like the split. I have been doing them since I started, and I love having extra time to do other stuff in the gym.

[t0rment]

Thanks. I'm enjoying it so far.

[t0rment]

September 08, 2012 - Lower Intensity
Deadlift - 1x3 - 455 - 3
Squat - 1x3 - 330 - 3
Kirk Shrugs - 3x10 - 135 - 10/10/10
Neck Harness - RP - 30 - 45/15/10

Deadlift went up pretty smooth. Technically not a PR since I did 450x5 a few weeks ago, but my form was much better this time, especially my lower back.

Squat was easy as shit. Form looked great.

Kirk shrugs are fucking awesome. I did them thumbless to work my grip. This was a pretty easy weight, but it still made my traps/hands/forearms sore as hell. I think these will really pay off in a few weeks.

Neck harness performance was shit, but that was expected considering dl's and kirk shrugs were done before.

[t0rment]

September 10, 2012 - Upper Volume
Press - 3x5 - 135 - 5/5/5
Bench - 3x5 - 175 - 5/5/5
Close Grip Bench - 3x5 - 155 - 5/5/5
Neck Harness - RP - 30 - 65/20/15 - PR!

All the pressing was quite easy. Leg drive on bench was much better today. Close grip form was pretty decent too.

Finally got 100 reps on the neck harness. Going to experiment with some extreme microloading from here, going up by 0.5 lbs each time I hit 100 reps. Rest pausing these has worked out pretty well. I was stuck at 30-40 reps at this weight for weeks. Since implementing RP, I've gone from 34/8/6 (48 reps) to 65/20/15 (100 reps) in 5 weeks.

[t0rment]

Been busy with school, so I didn't have a chance to update my log.

September 11, 2012 - Lower Volume
Squat - 3x5 - 300 - 5/5/5
RDL - 3x5 - 265 - 5/5/5
Rows - 3x5 - 175 - 5/5/5

Squat was pretty easy, and form looked good. Hip felt stiff and started bugging me later that night, but it's better now - which reminds me that I should resume stretching it regularly.

RDL's were easy again. Gonna make another big jump next week.

Rows were harder than expected since 135 was so easy. Really had to get some momentum going to touch my stomach/chest on the last few. Will go up by 5's from here.

It was really late at this point and I had to get up early, so I didn't bother with the neck harness.

[t0rment]

September 13, 2012 - Upper Intensity
Press - 1x3 - 160 - 3
Bench - 1x3 - 205 - 3
Curls - RP - 55 - 12/4/2
Neck Harness - RP - 30.5 - 55/12/8

Press went up pretty easily. I let the bar get forward on the last two reps which made them harder than they should have been. Going to focus on pressing back next time.

Bench was good as well. Getting the hang of leg drive.

Good intensity with the curls today. Mad pump, brah.

Neck harness was surprisingly shitty, but it is what it is.