Attempting to start strength

[Derf123]

Volume day

400m treadmill 15.5 km/h

Warm up sets on all

Squat 130.4 kg 5x5 - 5x5 PR I believe
Press 74 kg 3x5 + 2x3 still no 5x5 here
Deadlift 155 kg 1 x 5 went well.

[Derf123]

Low day

400 meter treadmill 16.5 km/h

Warm up sets on all ( screaming mind muscle on all reps - cracking a guy up, so he couldn't finish his cleans...)
Squat 110 kg 2x5
Bench 95 kg 3x5
Dips 5x10
Chins/pulls 3x10
Power Clean technique afterwards.

[Derf123]

ID

Junior having a fever and a giant cough - sleep = no - ID seemed like the thing to do.

Warm up 400m treadmill 16.5 km/h the faster I run the quicker I can get to lifting.

Warm up sets on all
Squat 160 kg x 1 big PR finally getting me above 350 lbs and 1.5 bw. Compared to when I first started, it's 1.8 bw.
Press attempted 85 kg to no avail, ended up with 2x80.

[Derf123]

Volume day - last training of 2012 - what a year it's been.

400m treadmill 16.5 km/h

Warm up sets on all
Squat 133kg 5x5 PR - last step before a 300 lbs 5x5 - went well, with one bathroom break...
Bench 104kg 5x5 PR, last rep a bit of a grind, but nothing too bad.
Deadlift 160 1x5, my back did feel a bit hammered post squat, but went ok.
Clean practise, 3x80kg

Roll on 2013 - May you all lift tings up an put them down.

[Derf123]

To end this year, my lifts now equal a 500 kg total.

Squat 160
Bench 120
Deadlift 220

Roll on 2013 and a crack at 600.

[Derf123]

Low day

400m treadmill 17 km/h while on the phone, not my proudest moment

Warm up sets on all.

Squat 2x5 111.4 kg
Press 3x5 75 Kg missed last rep.
Dips 5x10
Chins/pulls 3x10
Power Clean 15x60 kg

[bob g]

I glanced back a few weeks in your log and your press is coming along very well. I like how consistent you are with alternating bench and press. That has served me well as far as maintaining gains on the lifts and keeping the shoulders healthy. I loved this from one of your press days:

Ok, but becoming rather heavy for a low day.

Hah, that feeling won't go away - the weights will keep going up, don't worry about that - but the "rather heavy" thing is there for good. Cheers.

[Derf123]

I glanced back a few weeks in your log and your press is coming along very well. I like how consistent you are with alternating bench and press. That has served me well as far as maintaining gains on the lifts and keeping the shoulders healthy. I loved this from one of your press days: Hah, that feeling won't go away - the weights will keep going up, don't worry about that - but the "rather heavy" thing is there for good. Cheers.

Thanks, appreciate you commenting.

The remark was because I was unsure if low day should be all easy reps. I've decided to keep the squats easy on low day, as to keep the legs warm from volume, but fresh for intensity. On the press and bench, since I'm alternating I decided to allow some possibility of failure on rep 4 and 5 in set 3. As long as my 1-3 rep on intensity keeps rising, I'll probably keep it that way.

[bob g]

Thanks, appreciate you commenting.

The remark was because I was unsure if low day should be all easy reps. I've decided to keep the squats easy on low day, as to keep the legs warm from volume, but fresh for intensity. On the press and bench, since I'm alternating I decided to allow some possibility of failure on rep 4 and 5 in set 3. As long as my 1-3 rep on intensity keeps rising, I'll probably keep it that way.

I've found on recovery days that, yes, the weights are quite a bit lighter than on work days but the reps and sets don't always feel "easy". I guess some of that is because one doesn't do much mental preparation for a recovery or low day but mainly it's because you're not recovered yet from the Volume day - at least I am not. The Recovery work pushes systemic recovery along for the Intensity day, just as you noted, but it sure isn't easy.

[Derf123]

Thanks, noted.