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Mark's training for...um...something log
Since I'm not competing in anything at the moment, I probably shouldn't be logging over in the competitive lifters subforum.
I've been doing 5/3/1 for years, and I decided to try Wendler's Beyond 5/3/1 training philosophy for a while. Basically, you work up to a daily heavy single in jumps of 10% of your training max and then do some backoff volume sets. It's essentially what I've been doing for months or maybe a year, but with more autoregulation.
My training maxes are:
Squat: 500
Bench: 330
Press: 255
Deadlift: 540
My weekly schedule looks like this:
Monday:
Squat - light (meaning only work up to my training max for a single)
Bench - work up to the training max for 1+ reps, then do some singles, then do some backoff sets
Rows - 5 sets
Wednesday:
Squat
DB Press - 5 sets
Rows - 5 sets
Friday:
Squat - light
Clean & Press
Deadlift - do the warmup sets as power cleans and high pulls as long as I can, skip the backoff sets
And I always do pullups in between upper body sets.
Wednesday 7/8
Squat: 50x5, 100x5, 150x5, 200x5, 250x5, 300x5, 350x3, 400x3, 450x1, 500x3, 525x1, 550x1, 350x8x3 sets
T-Bar Row: 2 plates x 10 x 5 sets
DB Press: 5 sets
Pullups: 5 sets
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Friday 7/10
Squat: up to 500x1
Press: worked up to 255x1 then 180x5,3,2
Power Clean: up to 275x3
High Pull: 355x3, 380x3, 435x1
Deadlift: 495x1, 540x3
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I'm about 260 or maybe 265 at 6'2". Nemesising accepted.
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I was over-optimistic in thinking I was going to be able to make it to the gym 3 times a week. I'll have to go twice a week instead.
Tuesday 7/14
Squat: 50x5, 100x5, 150x5, 200x5, 250x5, 300x5, 350x3, 400x3, 450x1, 500x5, 525x1, 550x1, 575x1, 350x8x3 sets
Bench: 45x5, 65x5, 90x5, 130x5, 165x5, 195x5, 225x3, 260x3, 290x1, 320x3, 225x5x3 sets
Pullups: 5x7 sets, 3x3 sets
DB Row: 180x10 each hand
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Friday 7/17
Press: worked up to 245x1, then 175x8,5,4
Deadlift: worked up to 540x3 and 595x1
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Wednesday 7/22
Squat: 50x5, 100x5, 150x5, 200x5, 250x5, 300x5, 350x3, 400x3, 450x1, 500x5, 350x8,8,10
Bench: 45x5, 65x5, 100x5, 130x5, 160x5, 195x5, 225x3, 260x3, 290x1, 320x4, 225x8,8,6
Pullups: 6 sets
DB Row: 180x12
Airdyne: holy shit I'm in deplorable shape.
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Saturday 7/25
Press: worked up to 245x4 and 270x1
Deadlift: worked up to 540x5 and 595x1
Tuesday 7/28
Bench: worked up to 325x5 then 225x8x3
Squat: worked up to 510x5 then 365x8x3
Then a bunch of pullups, DB rows, and fat bar curls.
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Friday 7/31
Press: worked up to 250x3, then missed on 275, which pissed me off a lot, then 175x5x4
Power Clean: worked up to 315
Deadlift: 550x3, 605x1
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Tuesday 8/4
Bench: worked up to 325x5 and 230x8x3
Squat: worked up to 510x5 and 365x5x3
DB Row: 180x12
Fat bar curls
Weighted pullups
Sled sprints
These looked easier than they felt.
Last edited by Mark Edward; 08-05-2015 at 08:06 AM.
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Press: worked up to 250x4, 175x6x3
Deadlift: worked up to 550x1, 605x1
Then sled sprints and hypers and various things.
Last edited by Mark Edward; 08-08-2015 at 12:07 PM.
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