In Squat We Trust

[John Watson]

Tuesday 1/19/2016

Intensity Day

squat

300x3 3rd set was a grinder
255x5 backoff


press

110x4
100x5 backoff


Saving deadlifts for tomorrow.

New program:
Squats will be done for 85% of Intensity day;
3 sets day 1,
1 set day 2, and
1 set as backoff day 3, giving me 5 sets at the same weight spread through the week, instead of a 5x5 Volume Day.

Will adjust from there as Intensity Day dictates.
Intensity day may be singles through quintuples (5's). Will aim for 5's and then run it out into triples and singles, while keeping volume consistent and spread through the week in the pattern of heavy, light, medium,
with intensity and a backoff set happening on medium day.
Let see how that works.
If not after an 8 week cycle, I'll adjust the 3 volume sets to a HLM pattern, but keeping the Intensity Day on Medium Day.

[John Watson]

Wednesday 1/20/2016

Intensity Day Pt.2

deadlift

325x5

Very easy, could have started higher.

[John Watson]

Friday 1/22/2015

Volume

squat
270x5
255x5x2

bench
155x5x5

power clean
135x3x5

[John Watson]

Sunday 1/24/2016

​Recovery

squat
255x5

press
110x4
105x5
105x4

pulling
lots of shoveling of snow

[John Watson]

Wednesday 1/27/2016

Intensity

squat
300x4,1

bench
165x5


deadlift
330x4,1

[John Watson]

Thursday 1/28/2016
Friday 1/29/2016
Saturday 1/30/2016

Major flu symptoms, also likely injured intercostal muscle from coughing. Coughing or sneezing feels like I'm getting stabbed. Not sure if keeping the belt too tight on squats pre-injured it, the pain is on my right side. A week ago I had a slight pain on the left side, which went away quickly, so maybe a notch looser in the belt is in order. My waist expanded of late by one belt notch.
Feeling too sick to train; no appetite, and of course my boss needs me to work Sunday.

Looks like I'll be playing catch up again.

[Jugrock]

Hope you get feeling better soon, John.

[John Watson]

Hope you get feeling better soon, John.

Thanks, feeling better today, all around, I beat the flu, and my rib is feeling better much as well, sooner than I expected. I think I can make a volume type day happen pretty soon.

[John Watson]

Saturday 2/6/2016

squat
255x5x2

bench
155x5x2

power clean
145x1x6

Last session was 10 days ago, a bad 4 day flu followed by some days of recovery and laziness. Kept the volume low, and intensity somewhat up.

[John Watson]

Tuesday 2/9/2016

squat
255x5x3


Ran out of time for press, will do tomorrow.
Still playing catchup. Also still playing the game, "What's My Program?" I'll be chasing PR's but trying to find the optimal combination of volume, intensity, and frequency. Hurry up with the book Baker and Sully!