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Thread: Mark's training for...um...something log

  1. #1
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    Default Mark's training for...um...something log

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    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

  2. #2
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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

  3. #3
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    I'm about 260 or maybe 265 at 6'2". Nemesising accepted.

  4. #4
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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

  5. #5
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    Friday 7/17

    Press: worked up to 245x1, then 175x8,5,4
    Deadlift: worked up to 540x3 and 595x1

  6. #6
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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.

  7. #7
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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.

  8. #8
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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

  9. #9
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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.

  10. #10
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    starting strength coach development program
    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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