Building Up to 1st PL Meet

[JTC_MN]

Male, 35, 5'7", 200ish

SS LP results(Feb 2014-Sept 2014):
SQUAT 270x5x3, 280x5
PRESS 120x5x3
BENCH 185x5x3
DL 320x5
Previous log:http://startingstrength.com/resource...ad.php?t=46812

Not spectacular #s by any means, but I'm happy with my progress. My last few training sessions lead me to believe stalls are just around the corner. I've done resets on all lifts already, so figured its time to move on.

Mentally, I'm ready to be done with 3 sets of 5 so my program will be:http://www.bakerstrengthcoaching.com...se-study-part/. I'm looking forward to one hard set per session and being finished in under 1.5 hrs. I will also do 30 min of fasted LISS by incline treadmill walking in the morning before breakfast 5 days a week.

For now, I mainly interested in general strength increase and leaning out a little. I intend to compete in 2015. I am fortunate to have 3 different USAPL meets within an hour or so drive and a 4th that's probably 4-5 hours away.

[JTC_MN]

Mon Sept 22

30 min fasted LISS = walking up and down a hill in the neighborhood

[Nick Klemetson]

Good luck. You can't argue with Petrizzo's results. Obviously, that program was designed for him, but hopefully it'll give you some benefit as well.

[JTC_MN]

Good luck. You can't argue with Petrizzo's results. Obviously, that program was designed for him, but hopefully it'll give you some benefit as well.

Thanks Nick. I'll give it a try for a few months and see what happens. Hopefully by Spring 2015 I'll have the resources for Andy's services.

[JTC_MN]

Tue Sept 23

AM
30 min LISS hill walking

PM
3x6 band-assisted chins(2 reds & 2 oranges)

SQUATS
245x8, 135x10

Chins assistance circuit
2x10 Push-ups
15x10x2 DB rows
15x10x2 DB curls

Wowsa on 8 rep squats and the 10 rep backoff! Legs are sore already. Safeties were set 1 hole too high so hit them on a few reps.

Took it nice and easy on circuit stuff. Just want to be gradual and consistent with everything in the new routine.

[JTC_MN]

Wed Sept 24

30 min LISS

Thu Sept 25

AM
30 min LISS

PM
BENCH 170x8, 135x10
PUSHDOWNS 40x15, 60x12, 50x10
LTE 20x10x3

Bench went good. Felt like my butt may have come up on last couple reps of 170. Or it could be the glutes contracting on leg drive. I've noticed this before. Probably need someone to watch to be sure. Tricep accessory stuff is new and will take some getting used to. Was in and out of gym in ~1 hour...SUPER!!

[JTC_MN]

Fri Sept 26
30 min LISS

Sat Sept 27
LIGHT SQUAT 195x5x2
DL 290x8, 225x10

Light squats and DL warmups felt weak. Probs cuz I'm not adapted to morning training. Usually train after work with a majority of the day's eating consumed. Oh well. Got all top set reps and all backoff reps on DL. Rested longer than normal because of chatting with some 20something dudes about PL competing in 2015. They seem interested, so might work on getting a PL group going. Maybe a certain IA SSC could consult/train on a monthly or bi-monthly basis. Just thoughts for now....

Realized I forgot my chins today. Was scheduled for Chin Intensity day according to Gillian's chin program.

[JTC_MN]

Mon Sept 29
30 min LISS

Tue Sept 30
AM
30 min LISS

PM
3x8 band-assisted chins
Press 110x8, 80x10x2
CG Bench 45x10, 65x10 95x10
Dips 10, 6, 7

I've now done all 4 lifts on new program. In the back of my mind, I'm thinking this isn't enough lifting. That is only based on my experience of full body 3x5s from LP. As Andy said in his article, this is a short, focused, intensity based program. It definitely more enjoyable and less time-consuming for me. So hopefully I progress on it. Stay tuned....

[JTC_MN]

Wed Oct 1
30 min LISS

Thu Oct 2

AM
30 min LISS

PM
Squat 250x8, 150x10

Chins Assistance circuit
Pushups 3x15
DB Rows 25x15x3
Curls 30x15x3 (one of those pre-weighted bars)

Squats were good. Can see how 8s help with 5s. Looking forward to keep going with this program. I've decided to do Chin asst stuff on Squat and DL days. Pressing days are pretty taxing on upper body already with tricep asst stuff. Sounds like at least a couple of guys at the gym are interested in PL stuff. One of them even talked with gym owner about getting a group/club going. I might see if they want to go to a nearby Feb meet and be spectators with me.

[JTC_MN]

Fri Oct 3
30 min LISS

Sat Oct 4
Bench 175x7, 105x10x2
Chins 4, 2, 2
LTE 30(+ bar)x15x3
OH Ext 20x15, 25x12, 30x12

Was disappointed with bench performance today. Was supposed to get 8, barely grinded out 7. Immediately started thinking this program isn't going to work. 2 things may have contributed to poor performance:
1) morning lifting which I'm not fond of
2) not proper warm-up
I have to commit to this program and cycle through a few times for an accurate conclusion.

Struggling with technique on LTEs since its a new lift for me. Maybe need to go heavier. Also trying to find tricep assistance stuff that I like. I like dips and CG bench, but working on finding a couple others. I need to have 3-4 tricep lifts that I progress regularly. What are some of your fav tricep lifts?