Tuesday 9 June,
Squat
268x5x3 - even light day felt heavy today, hard to believe i just did 335x5x3 on Sunday.
Bench Press
222.5x4,4,3,2,2. 15 reps however I can manage.
Chins
BWx9,6,4
Thorsday 4, June
Squat
335x5,3,5,2 lost focus on set 2 got crushed. Got 5 on the last set, then made a set of 2 to maintain volume; since it was Thursday I knew I had an extra day to recover
Bench Press
220x4,4,4,3. 15 Reps total. Failed rep 5 onto the rack pins; then made them up in a set of 3 at the end.
Chins
BWx10,6,4
Sunday 7, June
Insufficient sleep, got too drunk Saturday night before. Ate a large breakfast at noon, moved workout back 2 hours.
Squats
335x5x3
Press
157.5x4,3,3,2,1,1,1. Total 15 reps
Power Clean
160x3x5
Tuesday 9 June,
Squat
268x5x3 - even light day felt heavy today, hard to believe i just did 335x5x3 on Sunday.
Bench Press
222.5x4,4,3,2,2. 15 reps however I can manage.
Chins
BWx9,6,4
Great work!
AJ, I am following this closely since you and I are close in size, age, and starting weights. I'm following in your footsteps about two months behind. Great work!
Help me understand how you are programming your pulls - are you alternating deadlift/cleans with chins like the Phase 3 template? Or are you deadlifting once a week and doing cleans and chins around your deadlift day?
Todays Entry goes like this;
Just completed my second set of squats, sat down for a rest on my bench, and then realized I had missloaded, I was 2.5 lbs short on one side! FUCK! Thought I was owning 340!
Squat
337.5x5x2
340x5 So not sure if i will go with 345 on Sunday or repeat 340... I might go 345 ‘cause I will have 2 days rest.
Press
160x3,2,2 then 8 singles with about 1:30 rest between each
DL
365x3,1 - My first Deadlift failure to get all 5. On the would be 4th rep, I must have bumped the bar away from me and my position was compromised.... I took a few minute rest then tried to pull a double, and could only muster 1 rep
Thanks Ready, good question...Help me understand how you are programming your pulls - are you alternating deadlift/cleans with chins like the Phase 3 template? Or are you deadlifting once a week and doing cleans and chins around your deadlift day?
Upon realizing I was running into recovery issues, I decided to introduce light squat day and reduce DL freq to once per week, (did this for one week). Got to reading the Bluebook and PPST3 again, and thought it best to follow Rips instructions and alternate DL/ Cleans with chins now. The NLP Example in PPST3 is wonderful. They introduced light squat fairly early on, which I wish i would have done sooner, before I had started missing struggling to get all my squat reps.
It has been fun to put this stuff into practice... I should probably just throw down some cash and consult and SSC, it would probably be useful to have someone with more XP helping with programming recommendations. For sure watch Nick’s Press and Bench Press programming vid if you have not yet, a lot of good nuggets in that. YouTube
6/14
Squats
345x2. 345 was the wrong answer, got crushed on 3rd rep
340x5x2
Bench Press
200x5x5
Chins
BWx9,6,5
6/16/20
Squat
270x5x2 - did 2 sets at 80%, recovery day
Press
145x5x4 - Couldn't quite get the 5x5 - last rep got me. Waited a minute and pressed a single
145x1
Power Clean
165x3x5
6/18/20
Good workout today. I was feeling well rested, and ready to lift.
Programming Note: This week I switched to Intermediate style of programming for Press and Bench Press. Volume bench on day 1 5x5, day 2 is Press 5x5, and heavy singles on Friday for both Press, and Bench Press. I have not been able to get 3x5's on either lift for a few weeks, and had been micro loading both, so decided to make the programming change. Looking back at my squats I'm really only getting 1 5lb increase / week right now so Intermediate programming for the squat is probably coming soon.
Squats
345x5x3
Press
165 for 8 singles - will go +5 next intensity day
Bench Press
225 for 6 singles - didn't feel all that tough, will go +5 next intensity day for bench
Chins
BWx10,7,4
Sunday 21, June
Squat
350x4 - followed up with 2 back-off sets. I will attempt 350x5 with 2 backoff sets again on Thorsday.
330x5x2
Bench Press
205x5x5 - This went well.
Deadlift
365x5 - yeah, got 365 this time! It felt good.
Tuesday 23, June
Squat
275x5x2 - recovery day
Press
147.5x5x5 - went well
Chins
BWx10,6,5
My body weight is hovering right around 210 lbs.
6/25
Squat
350x5
325x5x2
Press
170 x 7 singles 1:30 - 2:00 between
Bench Press
230 x 5 singles 1:30 - 2:00 between
Power Cleans
170x3x5
6/28
Squat
355x5 - rep 5 was a grinder.
330x5x2 - final rep here was also a grind. Felt super slow.
Bench Press
210x5x5
Chins
BWx8,7,4
Started NLP "tapering" on the squat. Was unable to continue getting 3x5 at top weight. I will see how much more more progress I can get before I switch to true Intermediate programming on the squat.
Last edited by ajlindahl; 06-29-2020 at 01:31 PM.