knoted's Training Journal

[knoted]

03 Nov 09 - Bench Day
Clean and Jerk - 50x5x3
Bench - 57.5x5, 65x3, 72.5x10
Bench - 45x3x10
Push Ups - 100

I was pretty happy with this, got a bit more sleep so I was back to normal performance levels. Calculated 1RM of 96kg, woohoo!

05 Nov 09 - Deadlift Day
Clean and Jerk - 40x3, 45x3, 50x3, 55x2x3
Deadlift - 95x5, 107.5x3, 120x4
Deadlift - 75x3x10
Situps - 5kg behind head, 40
Side Crunch - 30 each side

I actually worked out how many reps I needed to get a calculated 1RM. It definitely helped motivate me when I was seeing stars after the second rep Calculated 1RM of 136 kg.

[knoted]

06 Nov 09 - Press Day
Clean and Jerk - 40x3, 45x3, 50x3, 55x3
Military Press - 42.5 x 5, 50 x 3, 55
Military Press - 35 x 3 x 10
Heaves - 30
Chins - 30

So I was supposed to do a deload week... But I'm impatient. I really want to put on a lot of weight, and I'm sure 5/3/1 would get me there, I want it now before heading home from this shit hole My goal is to get to 90 kg quickly, then lose the excess fat over the space of several months next year. I've never weighed more than 83 kg, but I've never really tried to put on weight before, so I'll see what happens. I'm planning on going back to 5/3/1 for my usual program after I finish this crazy phase I'm in ("I gota get bigga!").

I'm after the fastest size and strength gains possible, so I'm going with a linear increase, 20 rep breathing squat program plus GOMAD. It looks like this:

Clean - 5 x 2
Squat - 1 x 20
Bench - 2 x 7
Romanian Deadlift - 1 x 20, 1 x 10
Military Press - 2 x 7
Pendlay Row - 2 x 7

I've started at 50% of my calculated 1RM on the squats, everything else was around 80 - 90% of actual 1RM. Increase lower body exercises 5 kg and upper body 2.5 kg every time I hit it. Simple.

My first session on 09 Nov 09...

Clean - 60 - Fail
Squat 65 - Pass
Bench 70 - Pass
Romanians - 65 - Fail (grip)
Press - 55 - Fail
Row - 55 - Easy (Going to keep it inline with bench I think)

Initial comments on the program. 20 Rep Breathing Squats are hard. From everything I've read in many different sources though, it is the best way to put on muscle mass. Being fairly low volume for each exercise you can go really heavy as well, which I think is a good feature. My arms were killing by the end of it though. Every exercise is using them to some extent, I think the romanians were the biggest contributor, my grip gave out at 16 reps so my forearms were smashed. Hamstrings also more soreness than usual, Romanians use them a lot more than normal dead lifts.

This is also my first time on GOMAD, 3 days in so far. I'm finding it OK getting the volume down, I just have one litre after my 3 meals (so I can still eat heaps) and another litre just before bed. I'm averaging 4500 - 5000 calories.

I was 81 kg dressed as of Monday 9 November. Lets see what happens...

[knoted]

Day 2
Clean - 5x2 - 60
Squat - 1x20 - 70
Bench - 2x7 - 75
Romanian - 1x20, 1x10 - 65
Milpress - 2x7 - 55
Pendlay Row - 2x7 - 60

My lower back was a bit sore the whole way through, I must have slept on it funny, because it usually only gets like that after dead lifts. It's only muscle soreness though, should be OK in two days. The weight isn't that heavy on the squats yet, but I'm finding my upper back / shoulders are getting fatigued well before my legs / glutes are on those squats. Hopefully my body adjusts quickly.

[knoted]

Friday 13th Nov 09

Power Clean - 5x2 - 65 kg
Squat - 1x20 - 75 kg
Bench - 2x7 - 77.5 kg - 6, 7
Romanian Deadlift - 1x20, 1x10 - 70 kg - 18, 10 (grip fail)
Military Press - 2x7 - 57.5 kg - 5, 6
Pendlay Row - 2x7 - 65 kg

5 days of GOMAD down.

[knoted]

Sunday 15th Nov 09

Cleans - 65 kg - 5x2
Squat - 80 kg - 1x20
Bench 77.5 kg - 2x7
Romanian Deadlifts - 70 kg - 18, 10 (grip failed again)
Press - 57.5 kg - 7, 6
Pendlay Row - 70 - 2x7

I couldn't get 70 kg up on the clean. I'm going to look into seeing an olympic lifting coach when I get back to Australia, I'm getting frustrated with not making any gain on this. I'll just keep practising, re-reading the chapter in starting strength and watching videos.

Romanian Deadlifts are pretty tough on the forearms and hands at that many reps. I tried a hook grip today, but couldn't keep it past 11. I'm sure my endurance and grip strength will be getting stronger from it, even if my hamstrings aren't.

Overall I'm pretty happy with the day though, had a few nice gains. My upper back is starting to get used to holding the bar for so long on the squats as well. Next session will be above body weight for 20 reps, exciting!

[knoted]

17 Nov 09
Cleans - Pyramid to 77.5, 20 reps
Squat - 102.5 kg - 13
Bench - 80 kg - 6, 5
Romanian Deadlift - 70 kg - 20, 10
Milpress - 57.5 kg - 7, 5
Pendlay Row - 75 kg - 2x7 (dodgy form)

I was feeling really good doing the cleans, so I decided to add some weight, as I haven't gone over 70 kg for over a month. New PR. I worked in on the squats, the other guy didn't put the 2.5 kg plate on with the others when he loaded that side for me. Ended up doing 20 kg more than I planned with 2.5 kg more on the right. It was tough...

I'll get back on schedule tomorrow morning at 90 kg.

I had a comment today from one of the guys, "Why'd you get a small shirt?" I explained it was big on me when we left Australia...

/flex

[knoted]

19 Nov 09
Clean - Pyramid to 65 kg - 15 total
Squat - 90 kg - 10, 10
Bench -80 kg - 7, 7
Romanian Deadlift - 72.5 kg - 20, 10
Press - 57.5 kg - 7, 7
Pendlay Row - 75 kg - 6, 5

21 Nov 09
Clean - Pyramid to 65 kg - 15 total
Squat - 90 kg - 20
Bench - 82.5 kg - 6, 5
Romanian Deadlift - 75 kg - 20, 10
Press - 60 kg - 6, 3
Heaves - 25

I'm over body weight for 20 reps now, happy with that.