Intermediate Training Log by Richie Rich

[RichieRich]

~210. 5'10. Age 35. Stopped lifting and been a on and off lifter since i ended LP with the following stats.
Squat 375x3.
Bench 275x3.
Press 185x3.
Dead 405x3.
Body weight was 235. Body fat 24 LBM 179. 3-15-2014.
Reasons i quite were home construction and starting school and joining boxing. Strength began going down so i began to focus on school. I hope to make use of the next 5 months to get accustom to lifting at home in side alone rather then at a commercial gym with a partner. I can keep an eye on my supplements, i can keep hydrated and fed easier and i can lift at a greater convenience.

My plan is to lift three days a week, MWF. Bringing all the lifts up on those days until they need to be split into Texas method programing.

[RichieRich]

Bench: I been benching to become more proportional. Starting with 35 pounds doing high rep sets over the last ten days I've found my self at 95 pounds for three sets of 15. I'd like to continue progressing in weight with 3x15 through 225. With additional grease the groove work.

I'm not at all motivated to do the other lifts. Snow shoveling is in the near future so i may include 3x10 squat and dead lifting with 135.

[RichieRich]

Bench 105x3x15.

[RichieRich]

Squat rack brought inside. Ready for winter training.
Bench. 110 x 3x10.
Squat. 110x3x10.
Deadlift. 110x25.
Toe Raises 25.

[RichieRich]

I continue to prep for Texas method by lifting three days a week. Adding ten pounds a work out. 3x10 or 3x15. December may be when i switch to TM. Lifts should be at 265.
For now i'll continue prep for that change over.

Bench. 165 x 3x15.
Squat. 165 x 3x10.
Deadlift. 110x25.
Toe Raises 25x2.

[RichieRich]

Bench. 175 x 2x10,1x15. 3 total set. Then 185 3x5. 185 Amrep, 10.

[RichieRich]

Bench. 185 x 3x10.

[RichieRich]

Bench 135x3x5, 165x5, 195. 1x5, 2x10. 1x5. Too much cool down lead to a reduced last set from 10 to 5 reps.


I want to continue higher volume workouts. I'm approaching my former 1rm according to the calculators.
When my sets calculate to my 1rm I'll consider how to change the workout. 3x5 three days a week until i have to reduce it to two?
My posture is correcting, and my muscles are looking more proportionate.

[RichieRich]

Nov - 16. 135x3x5.
Nov - 18. Bench 135x3x5, 195x5, 201x3x10 Done. 201 3x5 Done. Set 2 i laughed at rep three and added another set. 201x2x5, 1x3, 1x5. Done.

[RichieRich]

Ready to switch to 5 pound gains. 3 days a week. 230 when December starts is the goal.