What seminar did you attend?
Hi guys. Sorry I couldn't come up with a more interesting title. A nice guy at one of the SS seminars said I should make a log here so... here it goes.
Stats
5'10" 218lbs
Best Lifts at meet. All @ 198.
Squat: 390
Bench: 265
Deadlift: 475
Here are some of my recent lifts.
https://www.youtube.com/watch?v=9wXoK2tG96w
https://www.youtube.com/watch?v=-vc6nuTcrtE
https://www.youtube.com/watch?v=rE7EdXTiXl4
https://www.youtube.com/watch?v=H8-tRvKFLys
I spent some time day dreaming while listening to the Marty Gallagher lecture on the website and I decided to try the program he was talking about doing in his youth and has in his book Purposefully Primitive. The one inspired by Hugh Cassidy. So here it goes, I'm not sure I got exact but I think I got the gist.
Month 1
All lifts done each session, two sessions a week.
Squat
Work up to a Heavy 8
Back of Sets 3x10 @70% of Heavy 8
Bench
Work up to a Heavy 8
Back of Sets 3x10 @70% of Heavy 8
Deadlift
Work up to a Heavy 8
Back of Sets 3x10 @70% of Heavy 8
Month 2
Same thing except Heavy 5's and 8's for back offs.
Month 3
Same thing except Heavy 3's and 5's for back offs.
Should be interesting. Already a week in.
3/27/15
Squat 270x8, 200x10, 200x10, 200x10
Bench 180x8, 135x10, 135x10, 135x10
Deadlift 315x8, 235x10, 235x10, 235x10
3/31/15
Squat 275x8, 205x10, 205x10, 205x10
Bench 182.5x8, 140x10, 140x10, 140x10
Deadlift 320x8, 240x10, 240x10, 240x10
I'm not really doing any diet monitoring. I am drinking 1/2 gallon or more whole milk a day and eating lots of pizza. Whatever. This year I made the commitment to myself to Squat 450, Bench 300, and Deadlift 500, whatever the body weight.
Please feel free to comment or whatever, thanks for looking.
Cam
What seminar did you attend?
I attended the Seminar in Seattle in Feb.
4/4/2015
Squat 280x8, 210x10, 210x10, 210x10 <--- these felt really snappy. I think I am getting accustomed to 10's
Bench 185x8, 140x10, 140x10, 140x10
Deadlift 325x8, 245x10, 245x10, 245x10
Today was a pretty good day. Had a solid two hours to spend at the gym so I didn't have to rush anything and got nice 3-5 min rest breaks in. Then crushed a 2 scoop prot shake with whole milk and 3 double cheese burgers and 3 mcchickens.
I thought you looked familiar. I was at the seminar as well.
I definitely enjoyed the seminar. The quantity and quality of the coaches was more than I expected. It was a tough and long weekend. I flew out from the bay area. Long days, too little sleep and too little food made it really tough.
4/11/15
Squat 290x8, 220x10, 220x10, 220x10
Bench 190x8, 145x10, 145x10, 145x10
Deadlift 335x8, 255x10, 255x10, 255x10
Man I don't know why I haven't been doing back off sets the whole time I've been lifting. Get some extra volume, and keeps intensity low. Awesome.
4/14/15
Squat 295x8, 225x10, 225x10, 225x10
Bench 192.5x8, 147.5x10, 147.5x10, 147.5x10
Deadlift 340x8, 260x10, 260x10 (F), 260x10 (F)
Got really tired before the last two deadlift sets so I bagged it for the day.
4/17/15
Squat 300x8, 225x10, 225x10, 225x10
Bench 195x8, 147.5x10, 147.5x10, 147.5x10
Deadlift 345x8, 265x10, 265x10, 265x10
Really good session. Everything felt snappy and light. 1 more workout and then starting 5's with backoff sets of 8. Good timing.
4/21/15
Squat 305x8, 230x10, 230x10, 230x10
Bench 197.5x8, 150x10, 150x10, 150x10
Deadlift 350x8, 265x10, 265x10 (F), 265x10 (F)
Got really tired before the last two deadlift again. I'm thinking I need more time than 1.5 hours to do this workout.
4/24/15
Squat 325x5, 245x8, 245x8, 245x8
Bench 212.5x5, 160x8, 160x8, 160x8
Deadlift 375x5, 285x8, 285x8 (F), 285x8 (F)
Man was it ever nice to do sets of 5 instead of 8's. Also it felt really good to move some heavier weights around. I feel very good physically. The only problem is I'm a little out of gas and motivation for the back off sets on the deadlifts. I guess I'm going to just man up next workout and it will take as long as it takes. I'm also considering riding the recumbant bike for a few minutes post workout as a recovery tool. Anybody have thoughts on that? I already alternate pool and hot tub post workout and have a cold shower.