Figured I'd try to be more organized than scrabbling in my handwritten journal. Been training seriously for about 10 years, obviously including lots of up and downs. I'm 32, have a wife and 2 kids and no major injuries. Always battle a tight tweakable back, but that's about it other than other aches and pains a 32 year old may have after 10 consistent years.
As stated, ups and downs have limited my progress at times, but I'm OK with that. My life is in a good place, so it's time to refocus on powerlifting and general strength training. I've never competed, but a goal is now officially set to have competed within the next 12 months.
Curent training is based around below scheme, with 3 days per week Squat/Bench and third day added deadlift for 3s or 5s then a few back offs. On cycle 2.
Workout 1 4x8 at 70% 1RM
Workout 2 5x6 at 75%
Workout 3 6x4+ at 80% (AMRAP last set only, do 4 on the first 5 sets)
Workout 4 add 5 lbs to workout 1
Workout 5 add 5 lbs to workout 2
Workout 6 add 5 lbs to workout 3
Workout 7 add 5 lbs to workout 4
Workout 8 add 5 lbs to workout 5
Workout 9 add 5 lbs to workout 6
Workout 10 Warm up to a single at about 80-85%, and then do 3x5 at 60% (deload day)
Workout 11 4x4 at 80%
Workout 12 4x3 at 85%
Workout 13 4x2+ at 90% (AMRAP last set only, do 2 on first 3 sets)
Workout 14 add 10 lbs to workout 11
Workout 15 add 10 lbs to workout 12
Workout 16 add 10 lbs to workout 13
Workout 17 add 5 lbs to workout 14
Workout 18 add 5 lbs to workout 15
Workout 19 add 5 lbs to workout 16
Workout 20 Warm up to a single at about 80-85%, and then do 3x5 at 60% (deload day)
Workout 21 Set new max or next cycle.
Maxes currently are based off 280 bench and 325 squat. Both are purposely set low, so I can progress for awhile. Maxes are probably more along the lines of 315/375.
7-4-15 -- Cycle 2 Workout 23 -- Home Gym
260x4, 4 ,4, 4, 4, 8
Bench Press 6x4+
225x4, 4, 4, 4, 4, 8
Conventional Deadlift 3s
275x3, 325x3, 345x3, 295x3, 295x3
Couple sets of curls/band press downs.
Body felt pretty good. Back was tight going in but loosened up. Felt stronger as sets went on, as indicated by the 8 rep AMRAPS, neither to failure, probably RPE 8.5. DLs were nothing real heavy, just keeping the pattern grooved. Next workout will be Monday or Tuesday.