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405 by 39
So I have this goal of squatting 4 plates before 39 (February). Few know of that goal by I needed some accountability and maybe a bit of advice.
History
Former (reformed) runner
Former (reformed) crossfitter
Now - Wanting to be stronger
Current Lifts (lbs) and Stats
BW - 205, 6'1"
Squat - 385 for 5 singles during a stint of TM, 315 x 10
Bench - 245
Deadlift - 465 x 2, 425 x 5
Press - 165
Powerclean - 205
Currently using Karls 5/1 variation on 5/3/1 with a couple personal twists. Two lifting days a week, with conditioning and powercleans on a third day, normally looks like Lift - Condition - Lift. Conditioning is limited to twelve minutes long, prowler, complexes, maybe a crossfit football workout. My TM journey ended with me being under recovered and a little beat up. So I reset, started w/ the 5/1 variation. My lifts have been returning with little slow down so far. I use Joker Sets (a single above my TM in the squat and bench) so I didnt lose that feel of a heavy single that I had during the Texas Method and I added squats 3 x 6 after DL's and Presses so I can squat twice a week.
Roadblocks - 5 kids, 70+ hrs a week at work (I get to workout at work). Work sometimes steals my sleep, so do the kids. And... just had my testosterone levels checked and they came back at 195. Last year they were less than 300 for two checkups but came back for the third to just above 300 so the doc balked at treating.
The plan-
Continue with the 5/1, same schedule, with the middle day of conditioning limited to light work, prehab/rehab, and resetting the power cleans (just to limit the stress of that day). During the 1 week, Squats will consist of 3-5 singles at the training weight with a Joker single. By the math it brings my training max to 405 before by birthday. Its my goal and I am that damn stubborn to make it.
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It's a "1" week, Squats and Bench today.
Last set first
Joker set - 345 x 1 felt awesome so
Joker set - 385 x 1
"1" set -335 x 3 sets of 2
"3" set 295 x 3
"5" set 275 x 5
Bench
No joker
225 x 3 sets of 2
200 x 3
175 x 5+ (13)
Overall felt way good considering sleep was crap, 385 felt a touch high, got out of a good groove. Made sure to bury all the other sets.
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Much appreciated. I was close before coming out of Texas method, just ran out if time and training focus.
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Aw, darn. I clicked the thread hoping to see someone doing 405 lbs 39 times.
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I'll save that for my 40th
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I'd like to get 405lbs by my birthday too (43rd b-day, in mid-Jan). Looks like you're pretty close.
Slots
After my meet on the 14th, I'll be training to do 405X20. Crazy? Eh, maybe.
Good luck on your goal. Just don't be weak like I was and get scared after 405X1. My goal is 1000lbs total before the end of 2014... which Jan 2015, I'll be 40. ;|
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I know I will get mine, just because I am pissed I didn't carry through this spring. I took a break for conditioning (was playing in a charity football game, full pads) and after that it took a bit to get my focus back.Originally Posted by mwhities
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Light power cleans and conditioning
Work up to 175 8 sets of 3 (interrupted 6 sets in, came back to finish up conditioning)
Conditioning-
Prowler on 30 secs off 30 secs with 90 lbs in plates.
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Deadlifts and presses
135 x 5
225 x 5
275, 315, 365, 405, 435, all x1
Work sets
460 x 1
420 x 3
370 x 5
Misloaded the top set should have been 470 x 1 not real happy about that, after 460 couldn't get focused back up, didn't want to fail it (that just screws my deadlift) so what should have been a all time PR I screwed up because I failed at simple math.
Presses
45 x 5
75 x 5
95 x 3
115 x 1
135 x 1
150 x 1
165 x 1 PR
135 x 3
120 x 5 + (10)
So good and bad, would have made 470 but misloaded and PR'ed the press.
Squats
265 3 x 6
These are just for a second day of squatting, staying in the groove.
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