DTFP Novice Training Log

[tcchappelear]

BW: 248
Squat: 270 x 5 x 3
Bench: 227.5 x 5 x 3

[tcchappelear]

BW: 248

Squat (L): 243 - felt great

Deadlift (H): 350 x 4 - did not attempt 5th rep. Ran out of gas and wasn't feeling it. Probably should have tried to grind it out. I may throw in some more weekly volume on DL and see what happens

Press: 130 - did not attempt. I will do press today as I was gassed after squat and deadlift.

Deadlift was disappointing. Heavy squat on Monday felt pretty good. Not sure why DL is dragging. Maybe a little more pulling volume will do the trick.

[Bill Anders]

An attempt at that fifth rep would have told us a lot. Even a small break and another attempt at that last rep would have told us something. Instead, you've now done only 80% of the stress that was programmed for this week. You can't expect to progress from that.

Before you start throwing in extra DL volume, which will likely produce the opposite effect of what you're looking for, what are your answers to The First Three Questions?

Those answers will guide you next week going into your DL, which should be another attempt at the same, but grind out that fifth rep.

[tcchappelear]

Thanks Bill. Makes sense. I got 130 x 1 x 5 on press then failed the next set on the 4 th set.

[tcchappelear]

BW - 250
Squat: 275 x 3 x 3
Bench:230 x 3 x 3
DL: 355 x 1

All felt great - love the medium Day. Out of town on business at the beginning of next week so moving heavy day to Tuesday or Wednesday...

[tcchappelear]

BW: 248
Squat: 275 x 5 x 3
Bench: 230 x 5 x 3

Worked out Saturday and then today due to being out of town. Squats were a struggle today - got all the reps but I feel way more sore than usual.

Friday I will do deadlift and then light squat and press.

Continueing to move forward...

[tcchappelear]

BW: 246

Squat(light): 247.5 x 5 x 3
Deadlift: 355 x 5
Press: 132.5 x 5 x 2, 132.5 x 4

Overall good workout. Got my five on deadlift for the first week in a few. Fell one short on press. Light squat felt pretty good. Legs were really sore after Wednesday heavy squats of 275 x 5 x 3.

Looking forward to next week

[tcchappelear]

BW: 247

Squat: 280 x 5 x 3
Bench: 232.5 x 5 x 3

280 felt pretty heavy on squats. Last reps were slow.

Last rep on third set off bench was also slow but I got it.

I just need to get through this period of a couple of weeks without totally tanking my training. My mom is having surgery and I am going to be her caregiver so my workout schedule is going to be disrupted. As long as I can get a heavy-light workouts in I should be fine...

[Bill Anders]

In this situation, don't worry about running training like you normally would. Just try to get at least one Intensity set per lift per week, e.g., if your heavy squat this week was the 280x5x3, warm up, then do 285x5 next week. If you have time, add in some backoff sets if you think you need the volume. Otherwise, leave it at that. Then do the same for your bench, warming up to 235x5, adding backoffs if time allows.

Life happens. Don't add to the stress by thinking that you need to get a full workout in 3-4 days/week. Just keep the intensity high and you'll be able to resume after the stressful period.

Most importantly, keep at it!