Cicero's SS Training Log

[Rob Thomson]

Greetings,

I am a 36 yo male, 5' 5" tall, 180 lbs. I have lifted in the past, but never a linear progression. My goals are to get strong and fast, in order, partly, to improve performance on the APFT (Army Physical Fitness Test). I am eating Paleo, no GOMAD, as I have already created an environment conducive to building strength/muscle, i.e. I have plenty of fat reserves on hand. I should note here that I am also doing two sessions per week of running intervals (6x400 or 4x800). I am concerned that this will impede strength gains in the lifts, but the necessity of improving my 2 mile run time in the short term outweighs this concern. I plan to cease doing these sessions for a few months after my impending APFT.

Workouts completed to date:

First workout: Squats - 3 x 5 @ 155
Press - 3 x 5 @ 75
DL - 1 x 5 @ 135

Second workout: Squats - 3 x 5 @ 165
Bench - 3 x 5 @ 105
DL - 1 x 5 @ 155

Third workout: Squats - 3 x 5 @ 175
Press - 3 x 5 @ 80
DL - 1 x 5 @ 185

Fourth workout: Squats - 3 x 5 @ 185
Bench - 3 x 5 @ 115, 1 x 5 @ 135
DL - 1 x 5 @ 205

[Rob Thomson]

Fifth workout: Squats - 1 x 4 @ 195, 2 x 5 @185
Press - 3 x 5 @ 85
DL - 1 x 5 @ 215

Had a problem with my squats today. Wore different shoes, cushy running shoes. I've been wearing NB Minimus shoes, which have been ok. I plan to get a pair of lifting shoes poste haste. Also, I am trying IF in order to curb a pattern of noncompliance with paleo. It may be that I have not consumed enough calories in the previous 24 hours. Getting plenty of sleep, so that's not the problem.

It could also be that at 36, I will need more time to recover between training sessions as the weights increase.

[slowjoe]

It might be worth mentioning your requirements on the programming forum. Considering the additional running work, and the lack of a calorie surplus, YNDTP.

At the least, I'd consider dropping down to lifting twice a week and 5lb increments.

Anyway, welcome and good luck.

[CC323]

Very similar goals to mine, Cicero. Good luck with your APFT! I'm happy not to have to 80+ pushups to prove my worth (just 20+ pullups, a more attainable goal for my fat-but-stronger ass) or the full sit-ups, but I do envy your run requirements. Hopefully I'll be maxed on the non-run portions by Boot and will just get to focus on that in my time there.

Are you aiming for 300+? What MOS or OccFld are you in? Feel free to PM or disregard if you're more comfortable with that.

[Rob Thomson]

8/6/2013

Squat - 3 x 5 @ 195
Bench - 3 x 5 @ 120
DL - 1 x 5 @ 225

Eating more, drinking about a quart of whole milk per day (QuOMAD?). Weight seems steady, which is what I want considering I'm at about 25% BF. Moved my run workouts to immediately after first and third lifting sessions to facilitate a longer recovery post-run. Purchased a pair of Reebok CF Lifters today and ordered a belt from Rogue. I will report on my impressions of the equipment after I've had a chance to use it.

CC323, thanks for your feedback. Short-term, I'd like to score 270 or so, and 300+ within the next six months.

slowjoe, I appreciate your assessment. I've perused the programming forum and decided to try moving my run workouts based on a similar scenario presented by someone else.

[Rob Thomson]

Anyone think my bench seems light, relative to the other lifts?

[Rob Thomson]

8/9/2013

Squat - 3 x 5 @ 200
Press - 3 x 5 @ 90
DL - 1 x 5 @ 245

Wore the new Reeboks for the first time in a training session today. I like them. Had a hiccup on 3rd rep of 3rd squat set. Leaned forward a little due to a perceived need to get a more horizontal back angle. Guess I was wrong because I came off my heels a little. Weight was difficult, but never felt like I would miss. Press felt nice and strong. DL felt heavy. I almost dropped the bar on the last rep. I would rather not start using straps at this early stage, so I need to figure out a way to improve grip strength.

[Rob Thomson]

8/12/2013

Squat - 3 x 5 @ 205
Bench - 3 x 5 @ 125
Chins - 3 x 5 @ bw

No Back extension/GHR in my gym.

[Rob Thomson]

8/14/2013

Squat - 8 x 4 @ 215
Press - 1 x 4 @ 95; 2 x 5 @ 90
DL - 1 x 5 @ 255

[Rob Thomson]

8/16/2013

Squat - 3 x 5 @ 210
Bench - 3 x 5 @ 130
DL - 1 x 5 @ 225

Don't know what happened. warmups on DL felt heavier than normal. Deloaded 20 lbs.