Friday 2-19-16
B.w-234
1-2 min rests/belted top sets
8s week
DEADLIFT - From a deadstop
Deficit - standing on a plate (45)
55x 8 StiffLegged
145x8. reg.
235x8
255x8
From floor
275x8 add belt
235x8 1 sec pause just off floor
145x8 stifflegged
BARBELL ROWS- deadstop from floor. Deadlift stance. Bench grip. Explosive as possible
135x8
185x8
185x8
185x8 add belt
185x8
185x8
135x8
Done n done. Back still a bit stiff from work. But much better. Once warmed up it was fine.
Monday 2-22-16
B.w-āforgotā. So just say heavyā¦
1-2 min rests/belted top sets
5ās week - FSL
SSB SQUAT-TNG
B.wx10
55x10
145x10
Work
195x5
215x5 belted here
235x5
195x10 FSL
145x5 2sec pause
CHAINED BENCH -tng. 20 pds chain
50x10. 70
140x5. 160
Work
230x5. 250
250x5. 270
280x5. 300
330x8 350 slingshot set
230x12 250 FSL
140x20 160 spoto set
Chins
Tng
X3
X3
X3
Deadhang
X6
X6
X6
Laying leg raises- from straight out - knees to chest
X16
X16
Back still a bit stiff. But nothing like last week
Top set if SSB went well even though warmups seemed heavy. That 10 FSL set gassed me a bit and made benching more difficult than planned. My fault.
Bench felt heavy as well. Fir reasons stated. But top sets moved out. Very happy with the 330/350 slingshot setā¦locking out 350 for 8.
Gathering info for this spring or summer to run a conjugate method. Will have to tweek a bit to make 3 days happen. Plus I have no bands and minimal chains. But even with that said 90 percent of it looks do able. The other 10 percent will take some a forethought
WEDNESDAY 2-24-16
B.w-229
5ās week -FSL
1-2 min rests/belted top sets
DEADLIFT -deadstop
Off a plate
55x10. StiffLegged
145x5
235x5
255x5
275x5. Add belt
From floor
305x5
255x5. PAUSED - FSL
PENDLAY ROWS- deadlift stance. Benchgrip. Deadstop .explosive as possible.
145x8
165x8
205x8
205x8
205x10
CHAINED CLOSEGRIP- tng. 20 pds chain
55x10 75
145x5. 165
Work
215x5. 235
235x5. 255
255x5. 275
305x5. 325 slingshot set
215x12. 235 FSL
145x12. 165 paused spoto
Good day. Felt pretty strong really. Def. Had more reps on top set of deads. ā¦
pendlay rows felt as strong as they ever have. Doing a true pendlay row as I do I wonder if it would work as a DE day for deads ? Say 8-12 sets of 3?
Closegrip moved well. It didnāt last weekā¦ so good here as well.
Friday 2-26-16
B.w-230
ACCESSORY DAY
SUPERSETTED
Highbar Technique work
45x12 tng
45x8. Paused
135x8 paused
135x8 2 sec paused
45x20 tng
AB WHEELS
X12 tng
X8 paused
X8 paused
X10 Paused
SUPERSETTED
SHRUGS -tng hold last rep 5 secs
135 x 8
225 x 8
245x8
245x8
245x8
135x20
BARBELL CURLS - PINKY on smoothe
45x8 paused
65x8 paused
85x12 tng
85x12 tng
85x12 tng
45x20 tng
Low back is a bit smoked from shoveling the foot of snow we gotā¦
Still researching Conjugate method. Itās really coming together on how to make it workā¦ maybe Iām biased or Chad Wesley Smith is awesome- but I find his template for this most interesting. I say this because it like the 3rd template of different methods in a row that I chose his over all othersā¦
Monday 2-29-16 leap day
B. w-237
Belted top sets/2 min rests
8/5/3 Week
SS SQUAT - tng
55x8
145x8
165x8
Work -beltup
195x8
235x5
255x5 * 2 extra
195x8 close stance FSL
CHAINED BENCH -tng. 20 pds chain
45x8. 65
135x8 155
225x8 245
Work- belt n chalk
245x8 265
275x5. 295
295x3. 315
345x5. 365 slingshot set
245x8 265 neutral grip spoto FSL
Chins
Deadhang
X3
X3
X3
Tng
X6
X6
X6
Laying leg raises
X16
X16
Good day. A bit stiff from the weekend per usualā¦
SSB moved well. Iāve had the feeling of being stronger than the planned reps and weights fir a few weeks now but have been adhering to not pushing it. Today I pushed a bit. These weights were 5 pounds heavier than planned just for easier loading reasons. And I took the top set of 3 and got 5. Only on the top 2 sets is the ssb even trying to pull me forward. .so Iāve got some ceiling room Iāve builtā¦
Bench moved good. . I coulda tried the top set of 3 for 5 here but looking ahead I seen an opportunity at some numbers on Slingshot set and decided Iād like to use that as the top setā¦got 5 on it and was glad I did!
Tuesday 3-1-16
B.w-235
1 min rests
ACCESORY DAY-moving things around for a field trip
SUPERSETTED
Highbar Technique work
45x12 tng
45x10 paused
135x10 paused
AB Wheel
X12 tng
X10 Paused
X8 2sec spoto hold
SUPERSETTED
Shrugs
135x8
225x8
245x8
295x12
245x12
Barbell curls - pinky on smooth
45x10 paused
65x10 paused
95x10 tng
95x8. Tng
95x8. Tng
Done n done. Just did my big session yesterdayā¦ between that and all the fresh snow I have to shovel next I didnāt push too hardā¦ but felt fairly strongā¦
Friday 3-4-16
8/5/3 week
2 min rests / belted top sets
DEADLIFT -deadstop. 1st time on OLY SHOES
55x8 stifflegged here
145x8 reg.
235x8
Belt/chalk
255x8
285x5
325x5* got 2 extra
345x3 extra set
55x16 stifflegged just to get some blood flow
CHAINED CLOSEGRIP - tng. 20 pds chain
45x8. 65
135x8. 155
Work
225x8. 245
245x5. 265
275x3. 295
225x8. 245 paused
135x16 155 spoto set
Inverted Rows- b.w on my bench . Bench grip
X15
X12
X12
X12
O.k. o.k got it done and it went well. My back still been stiff n wierd. But Iām boiling most of that down. We got more snow and I had another day of tons of shoveling. .so thatās some of it. But in a bigger picture , Iāve concluded that on nearly every run/ cycle I do that I donāt deload- after week 7 I feel this way and weeks 8 and 9 I feel terrible in some way usually involving my back. Last week was 8ā¦this week being 9. Iāll be doing some major changes soon which Iāll talk soon aboutā¦ but 1st a true deload next week.
Back to the training. ā¦
Deads- 1st time in OLY shoes. Given my stated condition it was hard to judge. But Iād say went wellā¦
My 325 set was planned for 3 and I got 5.
345x3 was an extra set
I skipped volume today due to my back and just considered the above extra work as good enough.
Normally I do pendlay rows - hahaā¦not today. Switched em out for inverted rows. I felt a good muscle mind connection here as it was a literal reverse of my bench. On my bench. Using my bench bar and bench grip. I pulled the support out so the bench was in full decline position and starting position was a full hang/stretch with my feet on the end of the bench pushing my hips all the way up like a hip thrust at full lockout. Then just row my self to the bar where Iād normally touch on bench. I got a decent pump here . This may stay as they really save on the back and I can improve on them alot. 50 plus reps in 1st session aināt bad. Make 100 a goal??? Plus Iām a heavier person so itās not easy necessarily. ā¦
Chained closegrip moved o.k . Iāve sensed my numbers were close to max and today moved well but I had no moreā¦ I messed with feet position as wellā¦ as Iām considering that next as wellā¦
O.k 2 fold
Got a deload written and done. Itās 5x5 @65% for next week.
The transition to bigger n better things begins immediately after that. The 1st big change will be my training week. I look at it as 5 days- Monday thru Friday as the week with 3 training daysā¦ I will be changing it to a 7 day spread Monday thru Monday with 4 training days.
My 1st run at it will be with the 5/3/1 template which is 3 weeks on paper. Using my 7 day approach it will take exactly 4 weeks due to the extra day .
The 4 training sessions
press/posterior/press/anterior
Closegrip/conv.deadlift /bench/ssb
M/w/f/m - start back over with closegrip on wednesday and so onā¦
The really allows me to focus on the main liftā¦but more volume on it. Then get my acessories done. End.
"Right now"I have 2 main lifts a session plus a pull of sortsā¦ so time n fatigue add up and effect all 4.
On press days Iāll do the main press. Then volume of it. The acessory is a pull -rows/chins/pullups
On deadlift day Iāll get my volume in. The acessory is front squat.
On ssb day Iāll get my volume in. The acessory is stiff legged deads.
I also have curls,ab wheels, leg raises and shrugs plugged in after and divided amongst the sessions.
Monday 3-7-16
B.w-235
DELOAD 5X5 @65%
SSB SKWATS
55x20 tng
145x10 tng
Paused
165x5
165x5
165x5
165x5
165x5
BENCH
55x20 tng
145x10 tng
Paused
235x5
235x5
235x5
235x5
235x5
BARBELL ROWS- deadlift stance. Bench grip
55x20 deadhang
145x20 deadhang
Pendlay
165x5
165x5
165x5
165x5
165x5
Core work
X8 hanging straight leg raise
X8 hanging knees to elbows
X8 hanging knees to chest
1 minute plank
1 minute plank
Wednesday 3-9-16
B.w-229.
1 min rests/no belt
DELOAD 5X5 @65%
DEADS- deficit. Doh. No belt
55x16. StiffLegged here only
145x8
Off a plate
235x5
235x5
235x5
235x5
235x5
GLUTE HAM BRIDGES- explosive
X5
X5
X5
X5
X5
CLOSEGRIP BENCH
55x16
145x8
Paused
215x5
215x5
215x5
215x5
215x5
Chins- tng
X5
X5
X5
Side bends- 35# dumbell
X12 both sides
X12 both sides
That ends it. Doing an acessory day friday.
Then I begin my new 7 day format next week using 5/3/1 template as the test pilot . Hoping this serves as a base to taking the next step in training. ā¦ which may include this format as the Conjugate method ā¦orā¦ 5/3/1 if it seems rightā¦
TGIF 3-11-16
B W-229.
DELOAD WEEK -5X5 @65%
ACESSORY DAY
SUPERSETTED
SSB Front squat
55x10 tng
145x5 paused
145x5 paused
145x5 paused
145x5 paused
145x5 3sec paused
Ab Wheel
X10 tng
X5 paused
X5 paused
X5 paused
X5 paused
X5 paused
SUPERSETTED
Shrugs - variety
135x10 tng
225x15 snatchgrip tng
225x12 bench grip 1sec hold
225x8 deadliftgrip 3sec plus hold
Strict Barbell curls - standing back against wall
45x10
Work
45x20
65x10
85x5 these were all brutal. Isolated and constant tension
Next week begins my new format based off 5/3/1.
Monday 3-14-16
B.w-237
2 min rest on working sets
5/3/1 FSL
5ās week
CLOSEGRIP BENCH - tng
45x10.
135x10
Work
205x5
235x5
265x5 *
315x7 Slingshot **
205x8 FSL
205x8 Spoto
135 x 12 Spoto drop set
CHINS - deadhang
2sec hang
X3
X3
X3
1sec hang
X5
X5
X5
X5 closegrip - hands n inch apart
X5 Widegrip - hands n inch out each past normal
LEG RAISES
X8 hanging straight leg
X8 hanging knees to elbows
X24 laying knees to chest
This is Pry the easiest of the 4 days planned a week. At least on paper. Like focusing on one main lift and hitting it un fatigued then doing more volume as well. Should shoot my lifts upā¦
Closegrip bench - coming off a deload and doing this 1st really made me feel strong here. I just did 9 weeks of chained closegrip and reg. Benchā¦and now itās straight weight and it shot right up.
** spoto set I wanted 5 and got 7. I literally was rolling along n got stuck a bit on 7ā¦ Racked it. W.o a spotter I didnāt wanna fail any lifts on what was an excellent day.
Chins n abs moved well. All the hanging leg raises are brand new to me and feel akward ā¦ I just try to get up as far as possible n get a squeeze.
Wednesday 3-16-16
2 min rest n belt on working sets
5/3/1 FSL
5ās week
I was tore up going into this. Mostly my hands n forearms. Been wrenching on a clogged main drain in my home for 2 days pryerā¦what a bitch. Knuckles and forearms scraped up bad and fatigued. Warmups felt like shit but my working sets moved wellā¦ very well. I experienced some forearm and bicep cramping during my front squats. I powered thru and stretched them hard between sets just to finish. ā¦
DEADLIFT - deadstop. In OLY shoes
55x6 stifflegged
55x6 stifflegged
135x5 reg.ā>
135x5
Work
225x5
265x5
295x8 belt n chalk here
225x8 FSL bench grip. Explosive.
228x8 stifflegged
Accessories
SSB FRONT SQUAT-TNG
55x10
145x10 cramping here on outā¦
165x10
195x5
AB wheels- tng
X10
X10
X10
Done. On paper this is my hardest day. Even with said situation it wasnāt too badā¦
Deads felt like shit untill working sets- then never looked backā¦ good top set and volume after.
Ssb front squats- sets of 10 suck on front squats period. My forearms n biceps cramping at different times made it worse. I may just do 8s going forward anywaysā¦
Spoiler - got my main drain unclogged. And it was not by the diff snakes and bladders I tried. Bought the most powerfull drain cleaner anyone had. Basically professional level acid. Dumped in before bedā¦ tried it out mid afternoon the next day and it was clear. It recommended half gallon for 15 minutes. Mine got a whole gallon for like 10 hours lol
Friday 3-18-16
B.w-229
5/3/1 FSL
5ās week
PAUSED BENCH - FULL pause. Explode up
45x20. Tng
135x20 Tng
Work- belt. Chalk. Paused
225x5
245x5
275x8 *
325x5 slingshot
225x10 FSL
225x8. Spoto
INVERTED ROWS - on my bench. Bench grip
Deadhang
X18
X15
X15
2 sec hard hold at top
X8
STRICT CURLS - back . Butt n head against wall
45x10 paused
45x10 paused **
Thatās it.
** basically skipped strict curls. My biceps and forearms are still tore up and very crampishā¦ I did 2 light sets to get some blood flow and even those lit everything upā¦
Unsure of how benifiscial my b.w rows will be. Iām heavy ā¦so that helps and it feels right. I just know itās easier on my back !!
Monday 3-21-16
B.w-235
2 min rest/belt on top sets
5/3/1 FSL
5ās day
SSB SQUAT - tng
B.wx10
65x 10
155x10
Work
175x5
205x5 add belt
245x8* misloaded the planned 235
175x12 FSL explosive as possible
175x8. Full pause
ASSISTANCE
StiffLegged Deads
Deadstop
45x 10
135x10
225x10
Romanian
245x8
Shrugs
225x12 bench grip. Tng
225x12 reg. Grip 1 sec hold
225x8. Reg. Grip 3 sec hard hold
This finished the first week. ā¦ 3s begin wednesdayā¦
Wednesday 3-23-16
My right rear brake started dragging. Like caliper to the rotor bad ! So I bought all new pads and rotors for the rear and did brakes today for 3 hours ! I assumed I had a stuck slide that caused the one pad to burn right upā¦and I was right. Re greased all 4 slides and put new pads and rotors on. Initially I moved this session back a day to account fir thus. But I started early enough that I still had time to get it in before work. Which was still a better option to me vs. Forcing back to back sessions. My back and arms were worked a bit and I fought some cramping in each after wrenching fir 3 hours !!!
5/3/1 FSL
3s day
2 min rest/ belted top sets
CLOSEGRIP BENCH -tng
45x. 10
135x10
225x3
245x3
275x6 *
325x6 Slingshot set
225x10 FSL
225x6 full 2sec pause
Chins- full deadhang
10 sets of 3
Leg raises
X8 hanging straight leg
X8 hanging knees to chest
X25 laying knees to chest
Friday 3-25-16
B.w-228
2 min rests/ belted top sets
5/3/1 FSL
3s day
Between wrenching on my car and chins later that day I strained my left bicep. The night of was quite bad, the next day still noticeable and today much better but still there. I kept it pronated for deads vs. I usually switch every other set. Also woke to a massive head cold. Canāt breatheā¦ feel cloudy. ā¦ boo hoo.
DEADS- deadstop. OLY shoes
45x12 stifflegged
135x6 reg .
Plus my 20 pds chains **
225x6. 245
245x3. 265
275x3. 295
Work- drop chains. Add belt
315x6 *
245x8 bench grip FSL
245x6 deadstop StiffLegged
Accessories
SSB FRONT SQUAT-TNG
55x 8
145x8
165x8
195x8 p.r
ABWHEELS
X10 tng
X10 tng
X10 pause last 5
** o.k Iāve always wanted to try chains on deads and outta nowhere decided too. Iāve had Goodluck in the past when I felt like shit by making the warmups harder with pauses,deficits or chains. Which went hand n hand today. Since they are set up for bench I wasnāt getting them off the floor so the lockout numbers arenāt accurate. ā¦ but I could feel the difference. Yeah its getting a bit heavier each inch as you rise but more so just being connected to the ground is an indescribable feeling. Itās heavier but also seem like the devil is pulling you downā¦needless to say it worked. Once I dropped them the straight sets starting at 315*moved wellā¦ the plan said 3 and I got 6. Mind you on my stiff bar and in OLY shoes. 8 was there if I wanted to grindā¦
Monday 3-28-16
B.w-230
2 min rests/ belt on top sets
5/3/1 FSL
3s day
BENCH -paused
45x20
135x10
Work
225x3
265x3
295x6 *
345x3 Slingshot
295x12 Slingshot -both sets paused
225x8. FSL
225x8. Spoto
INVERTED ROWS - on my bench. Bench grip
Deadhang
X20
X15
X12
Hard hold at top
X10
Strict curls - Barbell tng. Against wall
45x10
45x8
45x8
45x10 reverse curl
Inverted rows are increasing. Got 20 set for the 1st time ever. 3 sets till failure. .then a hold set
Curls - given the strain this was more like a rehab session. Though itās much much better after the weekend offā¦
Wednesday 3-30-16
B.w-228
2 min rests/belted top sets
5/3/1 FSL
3s day
SSB SQUAT- tng
B.wx10
55x 10
145x10
165x3
205x3
235x3 add belt
255x6 *
205x10 FSL
205x5 paused
145x10 no hands
STIFFLEGGED DEADS-Deadstop
45x 12
135x10
225x8
245x8**
SHRUGS
245x8 2sec hard hold
245x12 1sec hold
245x12 powershrug from knees
*255x6 is a p.r. today felt a bit heavy working up. 3 was all i had to doā¦But I wanted this and after water and a break I went for it. Stayed focused and hit all my cues and being sure to power through each rep.
** stiff leg p.r as well. The top set felt better than the previous
Friday 4-1-16
B.w-227
2 min rests/ belted top sets
5/3/1 FSL
531 day
CLOSEGRIP BENCH -tng
45x. 12
135x12
531
235x5
265x3 add belt n chalk
295x3
295x8 slingshot set
235x8 FSL
235x6 spoto paused
135x12 spoto paused
135x12 spoto tng . Both sets feet up.
Chins
2sec deadhang
X3
X3
X3
1sec deadhang
X5
X5
X5
X5 closegrip
X5 wide grip
Leg Raises
X8 hanging straight leg
X8 hanging knees to elbows
X24 laying knees to chest
Tgif.