Welcome.
I had a bigger base strength due to forcing my low bar position, getting my shoulder to flair up when it got heavy, back off again and repeat over the years. The log below is right after I saw a coach who put me on a high-low bar squat version. Ever since, I followed the program as best I could. Deads were higher at the start here as my shoulder was fine pulling. Although my numbers are pretty high for a Novice, it still shows the progression through LP over the weeks. OHP was very light to get rid of the tendinitis first. Added notes on the weeks where relevant.
Notes on Lifts:
Squats: Reset due to the new high-low version. Bar sits at the bottom of the traps. Thumb under the bar.
Bench: Right wrist kept bending more than the left and threw me off. Bar would dip to one side(higher on one side)
OHP: Shoulder would hurt like a bitch. Took all weight off the bar after seeing Jayson. Did shoulder mobility(still do them), and focused on keeping elbows in and pressing with no pain.
Deadlift: Pretty much didn't reset. The only lift I didn't have issues with. On the log below it starts out pretty heavy but it's been climbing up from 275 in August after I healed after surgery earlier this year.
I'm going to keep adding the weeks' numbers here on the first opening thread so it's all in the same place and easy to follow. Specific notes about the heavy lifts for that day will be posted in threads below leaving out the light stuff.
Stats:
Beginning of Week 1
Male
31yo
6'4
226lbs
Current:
Still Male
31yo
6'4
243lbs
Goals be Dec
Squat 405lbs for a 1RM PR
Deadlift 500lbs for a 1RM PR
Screw bench. Do my best to keep the right wrist from fucking up. Follow LP.
Screw OHP. Do my best also. Follow LP.
Keep doing the shoulder mobility stuff. Get the low bar position with thumbs around the bar. Not a chance in hell to do it the way in the book. Confirmed by coach, I'm a snowflake. yay.
Week 1
Monday Wednesday Friday SQ: 3x5 @ 195 SQ: 3x5 @ 205 SQ: 3x5 @ 215 B: 3x5 @ 200 OHP: 3x5 @ Bar B: 3x5 @ 205 DL: 1x5 @ 345 DL: 1x5 @ 350 DL: 1x5 @ 355
Week 2 Out of town for work. Only worked out Monday.
Monday Wednesday Friday SQ: 3x5 @ 225 Out of town Out of town B: 3x5 @ 210 Out of town Out of town DL: 1x5 @ 360 Out of town Out of town
Week 3 Started deadlifting every other workout. I can't do PC so I chose to do chins with weight, then bw and alternate.
Monday Wednesday Friday SQ: 3x5 @ 225 SQ: 3x5 @ 235 SQ: 3x5 @ 245 (Belt) B: 3x5 @ 210; OHP: 3x10 @ Bar OHP: 3x10 @ Bar B: 3x5 @ 215 DL: 1x5 @ 360 Chins 8,7,3 DL: 1x5 @ 365
Week 4
Monday Wednesday Friday SQ: 3x5 @ 255 SQ: 3x5 @ 260 SQ: 3x5 @ 265 B: 3x5 @ 220 OHP: 3x5 @ 55 B: 3x5 @ 225 Chins(35) 3,2,2 DL: 1x5 @ 370 Chins(BW) 7,7,7
Week 5
Monday Wednesday Friday SQ: 3x5 @ 270 SQ: 3x5 @ 275 SQ: 3x5 @ 280 OHP: 3x9 @ 55 B: 3x5 @ 230 OHP: 3x8 @ 65 DL: 1x5 @ 375 Chins(35) 3,3,2 DL: 1x5 @ 380
Week 6 Sick Week. Squeezed out some workouts at the end on Thursday and Friday
Monday Thursday Friday sick sick SQ: 3x5 @ 280 sick B: 3x5 @ 235 OHP: 3x8 @ 65 sick Chins(BW) 8,7,5 DL: 1x5 @ 380
*** Starting a light day in the middle of the week. ***
Week 7 Bench fucked up due to my right wrist causing the bar to dip. It was bent more. Contacted coach for a session.
Monday Wednesday Friday SQ: 3x5 @ 285 SQ: 3x5 @ 230 SQ: 3x5 @ 290 B: 1x5 @ 240; 2x5 @ 225 OHP: 3x7 @ 75 B: 3x5 @ 205 ** Chins(BW) 9,6,5 DL: 1x5 @ 385 Chins(35) 3,3,3
Week 8
Monday Wednesday Friday SQ: 3x5 @ 295 SQ: 3x5 @ 235 SQ: 3x5 @ 300 OHP: 3x6 @ 85 B: 3x5 @ 205 OHP: 3x5 @ 95 DL: 1x5 @ 390 Chins(35) 3,3,3 DL: 1x5 @ 395
Week 9 Coaching session on Monday. Got new cues for right wrist.
Monday(at coach) Wednesday Friday SQ: 3x5 @ 305 SQ: 2x5 @ 240 SQ: 3x5 @ 310 B: 3x5 @ 215 OHP: 3x5 @ 100 B: 3x5 @ 220 DL: 1x5 @ 400 Chins(BW) 10,7,6 DL: 1x5 @ 405
Week 10 Right hand fucked up again on bench. Got pissed off and reset down to lighter weight to focus on the form and cues the coach gave me.
Monday Wednesday Friday SQ: 3x5 @ 315 SQ: 3x5 @ 245 SQ: 3x5 @ 320 OHP: 3x6 @ 105 B: 3x5 @ 225*GRIP AGAIN* OHP: 3x5 @ 110 Chins(35) 4,4,4 DL: 1x5 @ 410 Chins(BW) 10,7,7
Week 11 Bench is down to 195 again. Really trying to focus on my right wrist not bending, and correcting it after each rep. sucks.
Monday Wednesday Friday SQ: 3x5 @ 325 SQ: 2x5 @ 250 SQ: 3x5 @ 330 B: 3x5 @ 195 OHP: 3x5 @ 115 B: 3x5 @ 200 DL: 1x5 @ 415 Chins(35) 5,5,5 DL: 1x5 @ 420
Week 12 The Friday workout wrecked me. I can't squat 3x5 anymore. Almost didn't make the last set. Wanted to bail but buddy kept yelling "it's moving". Next week going to start implementing the first method of squeezing out the numbers.
Monday Wednesday Friday SQ: 3x5 @ 335 SQ: 3x5 @ 255 SQ: 3x5 @ 340 OHP: 3x6 @ 125 B: 3x5 @ 205 OHP: 3x5 @ 125 Chins(BW) 10,8,8 DL: 2x3 @ 425 Chins(35) 5,4,3 LOL
Asked advice on deadlifts and how i can't do them on heavy squat days. It was suggested I deadlift on Wednesdays first, then light squats last. Implementing top set of 5, then back-off sets at 5% reduction on squats. Chins on Monday. Row on Friday.
Here's the thread about my programming.
Week 13 - Week of October 3rd, 2017
Monday Wednesday Friday SQ: 1x5 @ 345; 2x5 @ 325 DL: 1x5 @ 430; 1x5 @ 385 SQ: 1x5 @ TBD; 2x5 @ TBD B: 3x5 @ 210 OHP: 3x5 @ 130 B: 3x5 @ TBD Chins(BW) 10,9,8 SQ: 3x5 @ 260 Row: 3x8 @ TBD
Last edited by grand666; 10-05-2017 at 08:47 AM. Reason: Added detail.
Welcome.
Thanks carson.
Added the programming thread where it was suggested I change the programming slightly. I'm hoping for another 6 or so weeks of continuous progress.
Notes on my heavy day yesterday:
My thumbs really start to fucking hurt on reps 4 and 5 on Deads. I attempted to put straps on before rep 5 but couldn't get the left side on quick enough. Got pissed off and just left it, pulled the 5th rep anyway. Rep 4 made me shake a bit.
Deads: 1x5 @ 430; 2x5 @ 385
OHP: 3x5 @ 130
Other lifts were fine. Light squat day.
Apparently I can't edit my original post. Sucks because I want all my weeks' to be in one place.
Week 13
Monday Wednesday Friday SQ: 1x5 @ 345 ; 2x5 @ 325 DL: 1x5 @ 430; 1x5 @ 385 SQ: 1x5 @ 350; 2x5 @ 330 B: 3x5 @ 210 OHP: 3x5 @ 130 B: 3x5 @ 215 Chins: 10, 9, 8 SQ(light): 3x5 @ 260 Rows: 3x8 @ 155
Week 14
Squats on Monday were heavy as fuck. I almost didn't make the top set. The two back offs were just as equally shit.
UPDATE Wednesday:
Failed on the 5th rep. Pulled the bar about 2inches and had no gas in the tank. I"m not sure if it's coz I didn't sleep well or eat well this week. Not sure if it can interfere this severely. '
UPDATE Friday:
Rep 4 on squats felt like it paused forever andy training partner yelled it was still moving. Couldn't get the 5th rep. This shit is heavy.
Monday Wednesday Friday SQ: 1x5 @ 355lbs ; 2x5 @ 335lbs DL: 1x4 @ 435lbs; 1x5 @ 390lbs SQ: 1x4 @ 360lbs; 2x5 @ 340lbs OHP: 3x5 @ 135lbs B: 3x5 @ 220lbs OHP: 3x5 @ 137.5lbs Chins: 10, 8, 8 SQ(light): 2x5 @ 265lbs Rows: 3x5 @ 185lbs
Last edited by grand666; 10-14-2017 at 11:41 AM.
I registered for the seminar at Wichita Falls Dec 8 - 10th. Found out you don't do PRs at seminars, there goes my plans to set my PRs that weekend.
Dec 29th it is still.
Week 15
Monday Notes
Squats were brutal. On the 4th rep I thought the bar stopped, it didn't. Didn't get rep 5 again. I"ll just keep doing 4 reps until I need to do triples.
Bench sucked again. My left wrist is more straight than the right. This causes the bar to "dip" to one side. Still working on the damn thing.
Chins, this week sucks.
Wednesday notes:
Deadlifts. Fuck. I got 5 reps but on the 5th one it felt like my back was rounding like a cat stretching in the morning. I didn't video it, only the back-off set, stupid I know. Training partner looked and said my lower back looks like it's rounding a tad. I video taped the back-off set and can't tell if it's in extension properly or not. It looks tight, but comes out slightly as I pull. Back was stiff as shit yesterday.
OHP was alright. It feels heavy. I got gassed really quick. This week I've been oncall for work so got woken up quite a bit. Not sure if it's affecting my workouts this week, maybe.
I did 260lbs on the squat again. I was gassed after the first two lifts. 260lbs felt heavy as hell.
Monday Wednesday Friday SQ: 1x4 @ 365lbs ; 2x5 @ 345lbs DL: 1x5 @ 440lbs; 1x5 @ 395lbs SQ: 1x3 @ 370lbs; 2x3 @ 350lbs B: 3x5 @ 230lbs OHP: 3x5 @ 140lbs B: 3x5 @ 235lbs Chins: 10, 8, 6 LOL SQ(light): 2x5 @ 260lbs Rows: 3x5 @ 195lbs
Last edited by grand666; 10-20-2017 at 05:55 PM. Reason: added workout numbers
After my thread to reach a 500lbs deadlift by Dec 29, I asked Brodie to help me with programming. This week, Week 16, was the first week on this program and was a slight deload week. Sadly I fucked up my right side rib cage during the heavy pulls on Wednesday.
Week 16 - First week of taper program.
Deload Week
Monday Wednesday Friday Squat: 330 x 3; 345 x 3; 355 x 3 DL: 400 x 3; 415 x 3; 430 x 3 Bench: 220 x 3; 230 x 3; 240 x 3 Pause DL: 280 x 3; 295 x 3; 310 x 3 OHP: 3x5 @ 142.5 Rows: 3 x 5 @ 195 Pause Squat: 255 x 3; 275 x 3; 290 x 3
Last edited by grand666; 11-21-2017 at 11:24 AM.
Last week on Wednesday, my right side ribcage hurt real bad during the Deadlifts especially the last ramp set. Hoping my icing at night is gong to help it heal.Not sure what I did during the deload week to fuck it up. Maybe the belt was on wrong. With the pain I also didn't focus hard on myform and Brodie noticed some flexion on my low-back during the 2nd and 3rd ramp sets.
Week 17
Monday Wednesday Friday Squat: 325 x 4; 340 x 4; 355 x 4
Backoff: 325 x 4DL: 390 x 4; 415 x 4; 430 x 4
No Backoff. Side hurt too muchBench: 210 x 4; 225 x 4; 240 x 4
Backoff: 220 x 4Deficit DL: 275 x 6; 300 x 6; 325 x 6 OHP: 3x5 @ 145 Chins: 8, 6, 5 No Tempo squats. Couldn't squat with my right side hurting so much.
Have some back rounding problems. Saw SSC Jayson this week. 500lbs goal is out for 2017. Might have to shoot for 450lbs instead, my back is not adapted yet for this heavy weight it seems.
Week 18
Monday Wednesday (Session with SSC Jayson) Friday Squat: 325x4; 345x4; 360x4
Backoff: 325x2x4 (SxR)Deads: 390x4; 415x4; 390x4 Bench: 210x4; 230x4; 245x4
Backoff: 225x4Pause DL: 275x6; 300x6; 315x6
Notes: On Pause DL, back rounded a little on 2nd and 3rd setOHP: 145x3x5 Rows: 200x3x5 Pause Squat: 225x6; 255x6; 275x6