Strength Quest Afghanistan: TM Split

[Grant Broggi]

Ht: 73"
Wt: 218
Age: 25

Currently on my last week of my 5th straight cycle of 5/3/1 , keeping most of the same but switching things over to 5x for volume and intensity. Going to ride out the last week using my 1+ sets to find 5RMs to use for intensity days moving forward.

Monday: Intensity Bench, Volume Press
Bench: 225x5x1, 250x3x1, 280x5x1 (was my 1+ weight that I will use as my 5RM), 305x3x1
Press: 150x5x5
Dips: 50x5x3
Barbell Curls: 85x3x10

[Grant Broggi]

Tuesday: Squat Intensity, Light Pull
Squat
300x3x1
340x3x1
385x5x1
Power Cleans (warm ups for SLDLs)
225x3x1
235x3x1
240x3x1
SLDLs
315x5x3
ChinUps
3x10
Usually do power cleans 5x3 on intensity squat day but wanted to add in SLDLs so I did less volume but still hit a 3 rep PR at 240. First time doing SLDLs, weight felt pretty good, didn't want to overload the first time.

Below is squat video of 385x5

http://youtu.be/Hxq_EPgYb2o

[Grant Broggi]

Wednesday: Conditioning/Recovery
Rower
5min warm up
:20 hard, :40 slow x 7 rounds
5min cool down

3x20 decline sit ups with 25lbs behind head

[Grant Broggi]

Thursday 5/22/14 Intensity Press, Volume Bench
Press
200x5x1
185x5x2 (back off sets)
Bench Press
235x5x5
LTE
5x10x95
Burpees
9 every minute for 9 minutes

First time working up to just one heavy set on Press, not sure if back off sets are called for in this method or not but was able to hit them both with 5min rest between.

[carson]

What are "SLDLs"?

[Grant Broggi]

5/23/2014 Intensity Deadlift, Volume Squat

Power Cleans
225x3x3
Deadlift
435x5x1
Squat
320x5x5

Pullups
3x10

Volume squats were tough, 5min rest between sets.

SLDLs = Stiff Legged Dead Lifts

[Grant Broggi]

Saturday 5/24/14 Conditioning

30 yard chain drag sprints, 1 per minute for 15 minutes - worked out to about :20work, :40rest.

Broke the prowler we built on the compound last week so we drug some big chains today, one each arm - I'm guessing 50-60lbs a piece.

[Grant Broggi]

Intensity Bench, Volume Press 5/26/14
Bench Press
285x5x1 (paused)
225x5x2
Press
155x5x5
Barbell Curls
85x10x3
Dips
3 max sets at BW: 16,12, 8

[Grant Broggi]

W2, D2, Intensity Squat, Volume Pull
Squat
390x5x1
Power Cleans
205x3x2
SLDLs
335x5x3
Pullups
BWx10x3

Squats felt good, worked up in doubles. Warmed up with light Power Cleans then a 20lbs jump on SLDLs, sets felt pretty heavy.

[Grant Broggi]

Thursday 5/29, Intensity Press, Volume Bench
Press
205x4x1 (failed 5th rep)
Bench Press
240x5x5
LTEs
100x10x3
Dips
50x5x3

Failed 5th rep on intensity press, need to find something around here to micro load with. Here's the video:

http://youtu.be/nQZ6jOhq6DA