Conway's TM Jaunt

[Conway]

Finally decided to start a TM program after years of doing novice stuff in between lay offs.

HT - 6'01"
WT - ~240 lb

PRs:

Squat: 365x1
Bench: 255x1
DL: 365x1
OHP: 165x1

Goals are 405+ squat and deadlift, 315+ bench, and 205+ press. I also want to put on some muscle mass on my beach muscles, which my wife has asked for (why is it only your ass and legs are getting big?), so I will be doing some beach muscle shit on volume and intensity days. I'm sure the extra work on volume will soon not be possible, but we'll see.

I was supposed to start yesterday (Mon), but pussed out and didn't go in, so I started today (Tues). I will not be doing a light workout, and will instead skip to Intensity day on Friday. Next week should pick up to the normal 3 weekly workouts.

My recent jaunt doing the basic programming left me at:

Squat - 315x5x3
Deadlift - 305x5x1
Bench - 225x5x3
OHP - 150x5x3

10/29:

Squat - 275x5x5 - Felt pretty easy, so I only rested like 3 minutes between sets.
Bench - 200x5x5 - Same as above. First set was hardest.
DL - 315x5x1 - Pretty fucking hard, all that volume AND I hadn't deadlifted in about two weeks.

BB Curl - 90x5x3
DB Curl - 32.5x8x2
Tricep Pushdown - 80x8,12,8
One Arm Cable Crossover - #25 (whatever that is)x10x3

[Conway]

Well, I can definitely see that the extra volume matters. I was actually sore on Wed and Thur, a deep soreness that was different than when I do 5x3. I guess that is the magic of increased volume, even at a decreased weight.

11/01:

Squat - 320x5
Bench - 230x5
PC - 155x3x5 (I haven't done these in a while, so started conservatively)

Then I did some accessory stuff. I am toying with the idea of doing a TM for my BB curls, but I don't know if that would be useful or not. I guess I can try it and see!

BB Curl - 95x5, 105x5
DB Curl - 37.5x5, 32.5x5

Tricep Extensions - 100x6x2
OA Cable CO - 27.5 x 10 x 2

Next week I intend to start adding some HIIT at the end of my workouts, and maybe a 1-3 mile run on Tuesdays.

[Conway]

Well, my sleep schedule is kinda f'd up from the time change. Woke up earlier than intended. Made it to the gym, with cereal and kefir in my belly but having forgotten to drink my protein shake. Still, the workout went well and was easy.

Funny how things can make your workout better. Some big dude came up to me after my first set of squats and complimented me on my form and said some other encouraging shit. Between that and some blonde working out next door, my following sets were easier than the first.

Morning Weight: 238 even post bathroom.

11/04:

Squat - 280x5x5
Bench - 202.5x5x5
DL - 320x5x1

Deadlift felt pretty damn heavy after all that volume. Guess that is the point.

On to the bullshit lifting:

TM Curls (Hah) - 85x5x5
Tricep extensions - 90x8x3

Some dudes were on the cable crossover machine, so I skipped that shit and did pushups at home.

HIIT on the Row Machine - 20:140 x 4 Made my ass and low back burn, and I was seriously out of breath by the last set.

Went home, had my protein in milk + creatine, cooked up 5 eggs in coconut oil with sour cream, and ate a tablespoon of coconut oil raw.

[Conway]

Light Day

11/06:

Went for a 1.5 mile run with the dog at about a 12 minute pace. Haven't run in like two months, but felt pretty decent. I was too lazy to get out yesterday, but I can't do this much longer or it will eat into recovery for Friday. I almost pussed out on heading to the gym, figuring that run had to at least be equivalent to a couple sets of light squats, but I made it anyway.

Squat - 225x5x2
OHP - 145x5x3 (Going to do weekly LP 2.5 lbs or so on OHP as long as it doesn't interfere with Friday. Once that happens, I may switch into an alternating program.

Did some silly bullshit on various row and pull-down machines for back. Did like three sets on the pull down and two on the row. Didn't even bother tracking weight.

[Conway]

Intensity?

11/08:

Was a little iffy about this workout, since I was battling a self-induced illness which I believe is from snorting probiotics. But, hit all my lifts anyway, which is probably because they are still relatively light and conservative.

Squat - 325x5 - Squats were a little rough, got stuck in that damn rack you have to hike backwards before you can squat, which threw me off, and being sick meant I got a little forward on one rep and another hit the damn support beams. Yes, beams, like those shitty non-power rack squat racks. Meanwhile some jackass at the behest of his lame ass trainer is doing quarter squats with a pussy pad.

Bench - 232.5x5 - Nothing special, last rep was tough.

PC - 160x3x5 - easy peezy. Was tempted to go up 10 lbs instead of 5, but I figure it will get heavy soon enough.

TM BB Curl - 107.5x5 - Last rep was a grinder. Embarrassing.

Accessory stuff:

DB Curl - 35x8x2
Tricep Extensions - 100x8x3
One Arm CCO - 30x8x2 Might have over-extended on the ROM, we'll see how my right shoulder feels this weekend.

[Conway]

Volume Day:

Have a pain in my chest area near my sternum on the right side. I've been coughing a lot the past few days, so hope I'm not getting a chest cold, flu, or pneumonia...

11/11:

Squat - 285x5x5
Bench - 205x5x5
DL - 325x4 (Very fucking hard today. Not sure I locked out the fourth, and the fifth didn't even break from the ground. I've never been a very strong dead lifter, so I might have to back off instead of trying to keep up with my intensity squats.)
TM BB Curl - 87.5x5x5

Tricep Pushdown - 80x8x4
One Arm CCO - 25x12x2

[Conway]

Light Day:

11/13:

Squat - 230x5x2

OHP - 147.5x5x3

Did some back stuff, extensions and rows.

[Conway]

Intensity Day:

Had a modified schedule on Friday, had to get up early with not enough sleep, had to work through lunch, and when I got off I knew I wouldn't have a productive workout. Slept in on Saturday, felt much better, and hit the gym. Plan to continue right into Volume on Monday as scheduled.

11/16:

Squat - 330x5 - 5R PR

Bench - 235x5 - 5R PR

PC - 165x3x5

TM BB Curl - 110x5

Accessory:

DB Curl: 35x8x3

TPD: 100x5x2

Went home and did some push-ups for extra chest.

[Conway]

Volume Day

11/18:

Squat - 290x5x5 - Felt these today. That single recovery day was no bueno.

Bench - 207.5x5x5

DL - 290x5 - Cut back on weight, will try and track the volume squat weights.

TM BB Curl - 90x5x5 - Not enough rest between sets

Accessory:

TPD: 80x8,90x8x2

Push-ups at home.

[Conway]

Recovery Day

11/20:

Squat - 235x5x2

OHP - 150x5x3 - Presses felt really good and strong today.

Hammer Strength Rows - 190x15x2,190x11

OACCO - 25x15x2