Doo's Intermediate Training Log II

[Young Athlete]

No wonder i hadn't seen you in my inbox, good to see your still training

[Doo]

Yep. I'll probably keep this log topic for a while and not start another one.

[Doo]

• Squat (ATG) - 5x215lb/5x228lb/5x245lb/3x262lb/3x262lb
• Bench Press - 2x2x226lb/3x3x215lb
• Power Clean - 3x135lb/5x135lb/5x135lb PR
• Turkish Get-Ups - skip

Not a good day for squat and bench press but I did manage to get a PR for the Power Clean. Last two sets of Squat were supposed to be 5x262lb and 5x278lb. Bench Press was supposed to be 5x5x226lb.

[Young Athlete]

Wow your strong man

[Doo]

• Squat - 3x3x235lb ATG
• Bench Press - 3x196lb/3x221lb/2x245lb PR
• Power Clean - 2x105lb/3x115lb/3x130lb
• Weighted Dips - 5x215.5b/5x231lb/5x246lb (BW=195.5lb)
• Standing Calf Raises - 3x12x215lb
• Kneeling Ab Wheel Rollouts - 3x8

Missed the 3rd rep of the last set of the Bench Press but still a PR since previous was 250lb 1RM.

[Young Athlete]

Nice, my elbow is injured so upper body training is very limited, you doing well man keep it up

[Doo]

I'm in a Gyminee challenge to increase bench press by 30lb in one month. That would be possible for a beginner but not likely for me. Still participating and giving it a try. With two weeks to go, I have only increased by about 5lb but that is after doing squats first and probably not getting enough sleep. If I were to try a decent 1RM attempt, I suppose I may be halfway there with 15lb but that is being optimistic. BYW, when I do make an attempt, I will psych myself up and not be negative.

[Young Athlete]

yeah i'm at 1.65Xbw squat now, i'm so happy , you should be to

[Doo]

• Squat - omit
• Overhead Press - 3x3x115lb
• Deadlift - 3x3x280lb
• Pull-ups - 3/3
  
• Dragon Flags - 8/8
• Glute-Ham Raise - 8/8+10lb
• Standing Calf Raises - 3x12x230lb
• Lever Lifts to the Front - 5x9.5lb/5x8.5lb
• Lever Lifts to the Back - 8x11.5lb/8x15lb/8x15lb
  

Didn't use extra weight on pull-ups. Probably should have been noting all along that some exercises are not part of SL5x5Adv. I have colored those blue.

[Doo]

yeah i'm at 1.65Xbw squat now, i'm so happy , you should be to

Yeah. I am happy with my squat. I am at 1.5xBW which is where I was at months ago when I finished StrongLifts 5x5. Cressey's Maximum Strength program helped me to go lower since it encourage mobility work and used speed squats/squats from pins/box squats. My ATG squat is about 4-1/2" from floor!

[Young Athlete]

Yeah, that is good I stretch and do mobility work but will need to re balance out my muscles after this hockey season

[Doo]

• Squat (ATG) - 3x223lb/3x250lb/3x278lb
• Bench Press - 3x3x226lb
• Power Clean - 3x3x121lb
• Turkish Get-ups - 5x10lb/5x20lb
  
• Dragon Flags - 8/8
• Standing Barbell Curls - 12x55lb/10x65lb/10x65lb
• Lever Lifts to the Front - 3x8x8.5lb
• Lever Lifts to the Back - 2x8x15.25lb

[Doo]

Starting Week 6 this week but it will be tough to get three workouts in. Leaving on Friday morning so I think I will run today during my daughter's basketball practice and then do SL5x5Adv on Tu (W6/D1)and Th (W6/D2). I will take my resistance bands with me and do bandwork and bodyweight exercises on Sa and M. Will be back next W and will repeat W6/D2 and then do W6/D3 on F getting me back on schedule.

[Young Athlete]

good work, your a lot more consistent this time then you were with maximum strength

[Doo]

It's easier to be consistent with a 3 day per week program than a 4. Plus, it is easier when whether outside sucks... 7°F...