Soleyn's Training Log

[Nicholas Soleyn]

Getting right to it. Here are some stats as of today:
Age: 30
Weight: 265 (started at 240 5 months ago, which represented a ~30# gain following an injury in Jan 2012. @ 265 my bf% is lower than it was at 240)
BF%: 26.0 (measured electronically. Prob not accurate but will track change over time)

PR's:
Squat: 395x5; 415x1
Press: 182.5x5
Bench: 235x5; 265x1
Deadlift: 440x5; 500x1
Power clean: 210x3

The plan
Going to use the Texas Method template. The main caveat is that I will be eating to loose weight for the next 4-6 weeks. I would like to show my trainees that applying one's efforts to get strong before losing weight really is better than the other way around, which is what everyone wants to do.

To handle the weight loss, my plan is to deload about 20% on the volume days while keeping the high volume of five sets across for as long as possible. I am sure at some point I will have to drop a set or two if this goes on too long. Also for intensity days, I plan to cycle 5RM, 3RM, 2RM, and 1RMs. But, I will cut the 5's and maybe the 3's if necessary until my diet can return to one adequate for recovery. We shall see how it goes.

All comments are welcome.

[Nicholas Soleyn]

02/25/2013 (Mon). Weight: 263#
Beginning with a not quite 80% deload on the squats and a 15# deload on the press. Will try and keep deadliftts linear and weekly (Mondays), though I DL'd twice last week.

Squat
335x5x5*
Easy. Progress will be intentionally slow due to caloric intake (see first post). My hope is that at the end of this weight loss cycle I can resume right from where I was prior (ie 400# for work sets). Also I've had depth problems at heavy weights, so I am using this time to fix form issues.

press
167.5x5x5
Five sets is a lot more than three Make sure rest between sets is sufficient (short on time today).

deadlift
445x3
Cut off to 3 reps due to residual fatigue from maxing out Friday.

[Nicholas Soleyn]

02/27/2013 (Wed). Weight 262.2 (-.8)

Active rest day.

squat
45x5x3
135x5
225x5
255x5
275x5x2*
Keep in mind that your "rock bottom" is just below parallel. Easy. Good reps today.

Bench
45x5x2
95x5
135x5
185x5
205x5x2*

RDL
225x8x3

Pull-ups red band:
3-3-4

[Nicholas Soleyn]

03/01/2013 (Fri)
Intensity day. Generally, I'm cycling 5's, 3's, 2's, and singles with the understanding that eventually I will probably need to cut out the fives until I start eating right again.

Squat:
45x5x3
135x5
225x3
315x2
365x1
375x3
385x5*

Press:
45x5x2
95x5
135x3
155x1
165x1
185x1
195x1
200x1*

New PR of 200#!

Power Clean:
Worked up to 165x3x5

I have been stuck on the PC and stubborn about resetting, so I am doing now what I should have done weeks ago: Deload to 80%.

Overall, good day. Will be adding in some conditioning on Saturdays, at least for the duration of losing weight. Tomorrow am trying a kettlebell class with R.

[Nicholas Soleyn]

03/04/2013 (Mon)
Squat
45x5x4
135x5
225x3
315x2
340x5x5*

Nice and easy (still about 30#'s below 5RM). Working on consistency at heavy weights. Today tried setting my knees earlier in the squat. Seemed to help.

5th Set: http://youtu.be/qgWbTIgENkY

Bench
45x5x2
95x5
135x3
185x2
205x1
215x5x5*

Didn't deadlift today. Overdid it with a 1RM followed by a 3RM two days letter, interspersed with foray into kettle bells. My back was not happy this weekend. Everything's feeling better but wanted to give the DL's a rest.

[Michael Wolf]

Enjoyed your article, Nicholas. Looking forward to checking out your log.

[Nicholas Soleyn]

Thank you very much. I can't tell you how many times and how often I reference your "Strength and Barbells" article.

[Nicholas Soleyn]

02/06/2013 (Wed)

Active recovery day!

Squat
45x5x3
135x5
225x5
255x5
275x5x2*

Press
45x5
95x5
115x5
135x5x3*

Wondering if I should replace presses with dips on "Bench weeks" like this one . . . or will that defeat the point of a recovery day?

Good Mornings
95x8
115x8
125x8

Pullups (red)
4-4-5

[Nicholas Soleyn]

03/08/2013 (Fri)

Squat
45x5x3
135x5
225x3
315x2
365x1
390x5*
Been working on setting my knees earlier on the descent. Felt much stronger an "in balance". Watch knees sliding forward at the bottom (see last rep below).

http://youtu.be/u5tyzKU6PIM

Bench
45x5x2
95x5
135x3
185x2
205x1
225x1
240x3* (3RM)
Continuing the slow climb to a decent bench

power clean
Worked up to
175x3x5*
Still on deload. Working on rack position.

[Nicholas Soleyn]

03/11/2013 (Mon)

squat
45x5x3
135x5
225x3
315x2
345x5x5*

1: http://youtu.be/YRJRBtCmgc0
2: http://youtu.be/wkfYcSfXLn8
3: http://youtu.be/1q4_m1emOMY
4: http://youtu.be/5obf00Lc9WE
5: http://youtu.be/KcnTPRoC4HQ

Press
45x5x2
95x5
125x3
155x2
165x1
170x5x5*

5 sets is a lot harder than three. Keep steady 2.5# progression.

Last set: http://youtu.be/-NOoI-qRVoU

DeadLift
135x5x2
225x5
315x3
365x1
415x1
445x3
445x2
(Failed again at 445# 5rep attemp)
Going to back off Deads ~20% and work way back up. Maybe do 2 sets for the first week or so. Next stall on DL, consider implementing HDLs & Rack pulls

1st attempt: http://youtu.be/3wrsa_apAcY