Started lifting for the summer, this is the plan of attack:
Day 1:
Press 5/3/1
Bench 5x5@ 80% of TM
Weighted Chins to a top set of 5, bodyweight x amrap
Fat Bar Curls + Triceps extensions 5x10
Day 2:
Clean 5/3/1
Squat 5/3/1
Deadlift 5x5@ 80% of TM
hanging leg raises + Back Extensions x 50 each
Day 3:
Bench 5/3/1 + band pull aparts
Press 5x5 @ 80% of TM + shrugs x10
Kroc Rows 2x10 (light), 1x amrap
Fat Bar Curls + DB Skull crushers 5x10
Day 4:
Clean 5/3/1 required reps
deadlift 5/3/1
squat 5x5@ 80% TM
Ab Wheel + Back Extensions x 50
At the end of my season my stats are:
Bench 225x6
Squat 315x3
Clean 230x1
Chins bodyweight x 15
deadlift 315 x 3
Current Goals for September:
Bench 275 x 1
Squat 365 x 1
Clean 265 x 1
Chins bodyweight x 20
My starting weight (as of last week) was about 185 lbs. I would like to get this up to at least 190 and float between 190 and 195 comfortably
My initial training maxes will be:
Bench: 235
Squat: 310
Deadlift: 310
Clean: 210
press: 140
these are the numbers I will base my first cycle on and will adjust them accordingly
Did some rep testing to get some baseline info:
Bench 240x4
Squat 295x6
clean 235x1
So i will adjust my TM’s based off these numbers
Bench: 245
Squat: 315
Deadlift: 315
Clean: 210
Press: 140
Will hopefully get started tomorrow.
Cycle 1, Week 1, Day 1
Bodyweight: 186
clap pushups w/25 lb vest
3x5
Press:
bar x10
65x5
85x5
work set 1— 95x5
work set 2— 105x5
work set 3— 120x8
notes: these felt alright. Probably from going heavy on bench yesterday
Bench
5x5 @ 195
notes: these actually felt very smooth after pressing. fifth set was tough. Overall pretty solid though
Weighted Chins
bodyweight x 5
+10x5
+15x5
+20x5
+25x5
bodyweight x12
notes: these felt like shit
fat bar curls + fat bar skulls
5x10 w/ 25lb dbs was tough. Sticking with that for now
solid session to start off the cycle
Cycle 1, Week1, Day 2
Weighted Box Jumps
25 lb vest 3x3
Cleans
95x5
Work set 1: 135x5
Work set 2: 155x5
Work set 3: 175x8
notes: these felt pretty good. was using some new oly shoes so im going to have to get used to them. 8 reps on the top set winded the hell out of me.
Squats
135x5
165x5
Work set 1: 205x5
Work set 2: 235x5
Work set 3: 265x10
notes: definitely noticed the new shoes here. my quads took a beating which is new to me since i am typically a hamstring dominant squatter. just going to take some getting used to.
deadlifts
135x5
225x5
255x5x5
notes: first time deadlifting in a while. going to be sore as hell tomorrow.
hanging leg raises + back extensions
5x10
notes: owwww
overall good session. maybe a little long, but some heavy lower body was definitely what i needed
Cycle 1, Week 1, Day 3
Explosive Pushups 3x5
Bench
bar x10
135x5
Work Set 1—160x5
Work Set 2—185x5
Work Set 3—205x10
Notes: went for 11 on the final set and missed it. I probably shouldnt have gone for it but really wanted to get after it. Oh well, lesson learned.
Press: 5x5@115
notes: overhead volume work was brutal. Especially after benching first. My shoulders were shot after.
Fat Bar Curls + Triceps pushdowns
25 lb dbs /whatever
notes: arms
Overall: was running low on time so skipped the Kroc Rows. I’ll try to get them in tomorrow or some other time. Bench was a little disappointing, definitely thought I had a little more in me. Maybe it was just the stress of my final exams or something. Just gotta step it up next time.
Cycle 1, Week 2, Day 1
5/11/15
Bodyweight: 188 ish
Press
bar x10
65x5
85x5
Work Set 1—95x3
Work Set 2—115x3
Work Set 3—125x8
Joker Set—135x3
notes: really felt good about my set about 125. Matched my reps from last week but with more weight on the bar. All time pr for 8 reps I think. Since I felt so great I decided to do an extra set with next weeks weight. I’d say it was about an RPE 8.5 set but next time I have a good day I think I may just pyramid down with my first two work sets instead of going up in weight.
Bench
195x5x5
notes: bar definitely felt slow. Probably because I went so hard on presses. Reps still felt very smooth, just slow. I think doing bench after I am fatigued really makes me focus on technique and setup, with is probably why my reps feel so clean.
chins
bodyweight x5
+10x5
15x5
20x5
25x5
bodyweight x12
notes: pretty pissed about this. Same reps as last week, and felt like shit on the +25 set. maybe its just because my shoulders were beat after all of the pressing. Would like to see some improvement next week.
Fat Bar Curls + Fat Bar Skull Crushers
25 db’s 5x10
overall:
I didn’t deadlift last week because life got in the way and I couldn’t get a session in. Instead of being bummed about missing a session I took the opportunity to get extra rest and recover as much as possible, which lead to a very good pressing workout. No way I’m missing any sessions this week, but I definitely got as much positive as I could from missing a workout.
Cycle 1, Week 2, Day 2
bodyweight 187.5
Clean
135x5
145x3
170x3
190x8
notes: well, cleans for a set of 8 suck…
Squat:
135x5
185x3
215x3
250x3
285x9
Notes: Pr on the last set. For one of the first times squats actually felt natural.
Deadlift
255x5x5
notes: not too bad. I really focused on short rest intervals and a fast bar speed here
ab wheel + back extensions
5x10
notes: the ab wheel is a hell of a tool
overall: squats and cleans were great. Extremely tired after the session but a day off from lifting tomorrow will be nice.
5/18/15
Cycle 1, Week 3, Day 1
Missed a few sessions last week, stuff got in the way, it happens. Just gotta keep pushing forward.
Press:
bar x 5
65x5
85x5
105x5
115x3
135x6 (pr)
notes: felt great. Haven’t focused on press much before. really riding those noob gains but I’ll take improvement while I can
Bench:
195x5x5
notes: starting to feel easier and easier. Really focusing on speed at this point.
Chins:
bodyweight x 5
10x5
15x5
20x5
25x5
bodyweight x 13
notes: felt a little better. 25 lb set felt good but amrap set still felt kinda iffy
Fat Grip Curls + Pushdowns:
27.5 lbs x 10,10,10,8,6
42.5x5x10
notes: bumped the weight up on the curls and wow… just 2.5 lbs really made a huge difference on my arms and my grip. tris felt good.
overall: good session. Keep pushing on.
Cycle 1, Week 3, Day 2
5/19/15
bodyweight: ???
Clean:
135x2
155x5
175x3
200x5
Squat:
135x2
185x2
225x1
235x5
265x3
300x6
Deadlift:
255x5x5
Squats felt eh… probably because I busted my balls doing heavy cleans before. Did 295x6 last month so 300x6 is improvement. Probably had another in me if I really wanted to grind it out (I didn’t). Pretty happy with the cleans, first time I’ve ever trained them in this style so I’m going to stick with it for a little and see how it goes before I pass judgement on it
Cycle 1, Week 3, Day 3
5/21/15
Bodyweight: 188
Med Ball Chest Throws 3x5
Bench:
barx15
135x5
165x5
185x5
205x3
230x8
245x1 (5 sec pause)… RPE 8
Press:
115x5x5
Kroc Rows:
50x10
60x10
70x26
Fat Grip Curls + Fat Grip Skull Crushers
27.5x 10,10,10,10,8 / 10,10,10,10,10
Fat Grip Wrist Flexion
bar x 3x20
notes: Everything felt good. Crushed the bench, and the paused single I did was a smoke show. Presses were a little tough but I can feel it helping already. May need to start doing db bench or dips soon to hit my chest a little more instead of volume benching. I can definitely feel my chest as the weak link in my bench at this point.
Cycle 2, Week 1, Day 1
5/24/15
Bodyweight: 191
Press (new tm 145):
bar x 10
65x5
85x5
95x5
110x5
125x9
Bench:
200x5x5
Chins:
bodyweight x5
10x5
15x5
20x5
27.5x5
bodyweight x 14
Fat Bar Curls + pushdowns
25x5x10 / 50x5x10
notes: Everything felt good but the bench. Had a hard time finding my groove today. Crushed the press again today though.
Cycle 2, Week 1, Day 2
5/26/15
bodyweight 193
Cleans
145x5
165x5
185x7---- legs/back had plenty of gas, but I couldn’t catch my breath and my grip was starting to go
205x1
Squat
135x5
185x5
210x5
245x5
275x10—beltless (communal belt at the gym went missing so looks like I’m going beltless until that gets sorted out)
Deads
135x5
260x5x5
Hanging leg Raises + Side Bends + 45* Hypers
5x10
Overall: Was pretty happy to hit 10 beltless on squats. Will be interested to see how progress goes beltless for a little. Also, I may change how Im training cleans. I may go to required reps + jokers for 3,2, or 1’s. not sure yet.
Cycle 2, Week 1, Day 3
5/28/15
bodyweight: ???
Bench
bar x 15
95x5
135x5
165x5
185x5
210x11
235x1—5 sec pause
Press
115x5x5
Kroc Rows
50x10
60x10
70x27
fat bar curls + pushdowns
20’sx5x10 / 60x5x10
overall: More progress on the bench. presses felt pretty easy today. Pretty solid day
Cycle 2, Week 1, Day 4
5/30/15
Bodyweight: 189
Cleans
145x5
165x5
185x5(required reps)
Deadlifts
210x5
245x5
275x15
295x1
315x1 @rpe 7
squats
260x5x5
ab wheel 5x10
notes: just did required reps on cleans today. Pretty easy. could have kept going on my deads if I really wanted to but I got to the point where I realized I wasn’t going to get anything else out of the set except hurt. did a couple singles after because my first set was so light. 315 was a smoke show. Squatting after deads was tough.
Cycle 2, Week 2, Day 1
6/1/15
Bodyweight: ???
Press
45x5
65x5
85x5
100x3
115x3
130x8
Bench
200x5x5
chins
Bodyweight x5
10x5
15x5
20x5
27.5x5
bodyweight x 14
fat grip curls + skullcrushers
25’sx5x10
overall: just another day
Following.
Are you looking on putting on much size? Any conditioning work at all?
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work from yesterday:
cleans
155x3
175x3
195x3
225x1
Squats
135x3
185x3
225x3
260x3
295x7----beltless pr
Deadlifts
260x5x5
hanging leg raises
5x10
[quote]theBird wrote:
Following.
Are you looking on putting on much size? Any conditioning work at all?
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Thanks!
size is not much of a priority at this point. 190-195 is the range I am aiming to weigh in at, and I am pretty much there already. Light conditioning at the moment, trying to give my knees a little break.