Leot's Training Log

[Leot]

25/8/09

Squat: 90kg 3,2,3
Press: 42.5kg 5,5,3
Deadlift: 100kg 1x5

Squatting was feeling a lot better this time. Hurt my neck in my first set of presses so was rather tentative on the remainder and decided to work on my grip with the deadlifts, holding each rep for a count of 5 seconds. Was rather hard on my grip with no chalk and pronated to hold it that long in the later reps. Did a farmers walk with 15kg plates in each hand for the hell of it, too easy (20s were in use).

[Leot]

Setting some targets for myself. This sunday I am going to change my routine to a weekly linear loading program such as Bill Starr or Texas Method - I have yet to decide exactly which one.

My goals to hit by 1/1/2010.

Squat: 90kg -> 120kg 1x5
Bench: 57.5kg -> 75kg 1x5
Press: 42.5kg -> 52.5kg 1x5
Barbell Row: 55kg -> 70kg 1x5
Deadlift: 132.5kg -> 160kg 1x5

To hit these goals by this date I will need to progress without stalling on a weekly increase program. This is somewhat optimistic but my lifestyle is a little more orderly now than previously so eating big and getting the correct amount of rest shouldn't be a problem. If eating goes to plan I should increase my body weight from ~78kg to ~88kg over the next four months.

[maroon]

Those are some nice goals!

Interested in the routine you choose
I'm not ready to make a switch yet but I will start looking up the intermediate programs for next year.

If you eat like you mean it the weight gain should not be a problem for you The squats are heavy enough now for some serious gains!

Good luck!

[dylanamus]

My suggestion would be a slightly higher volume version of the standard TM to speed up your bulking a bit.

Volume
Squat 4x8
Bench/OHP 4x8
BBR 4x8
Assistance Exercise
Pullups 3xF until weighted

Recovery
Front Squat 3x3
OHP/Bench Press 3x3
BBR 3x3

Intensity
Squat 1x1/2/3
Bench/OHP 1x1/2/3
Deadlift 1x1/2/3

If you bench on volume day, you try a new bench 1RM on intensity day, and you do press on recovery day. Similary, if you press on volume day, you do bench on recovery day then shoot for an OHP 1RM on intensity day. Alternate between single, double and triple maxes on intensity day.

Choose an assistance exercise for your volume day that compliments your chosen weakness. My personal preference would be weighted dips, but you could do chinups if you didn't want to drop them or even high rep Romanian deadlifts for grip work.

You could also alternate Front and Box squats on recovery if you wanted.

[Leot]

27/8/09

Squat: 90kg 4,2,2
Bench: 60kg 3,3,2
Row: 50kg 3x5

Pretty much as expected here, I took it easy on the rows as my right elbow was feeling rather suspect after the squats, and had been a little tender all day. Suspect I might have done something minor to my bicep.

[Leot]

Started the new program today! I am doing texas method, drawing on the programs available in the starting stregth wiki.

The routine so far:

Volume day (sunday):

Squat 5x5
Bench 5x5
Row 4x8
Assistance (havnt decided what to do!)

Light day (Tuesday):

Front Squat 3x3
Press 3x3
Glute Ham Raise 5x10
Chin ups 3x12 (can't do this yet)
Light assistance

Intensity day (Thursday):

Squat 1/2/3
Bench 1/2/3
Deadlift 1/2/3 <- not really sure if I should do this or just stick to 5 reps on the deadlift. Suggestions welcome.
Assistance

The two things I am a little apprehensive about is the very low amount of overhead pressing I will be doing, and the low amount of deadlifting.

30/8/09

Squat: 80kg 5x5
Bench: 50kg 5x5
Row: 42.5kg 4x8

Prone bridge and reverse crunches to come before bed tonight. All felt pretty good, the extra volume didn't bother me at all. 4 minute rests for all exercises. Bench suprised me with it's difficulty, considering I can get 57.5kg done for 3x5.

If I manage to keep adding weight to all lifts my numbers at the end of four months (new year) should be:

Squat: 117.5kg 5x5 (will be very happy if I get this)
Bench: 77.5kg 5x5 (half 2.5kg increment, half 1.25kg increment)
Row: 70kg 4x8 (I don't expect to get this, but I will hopefully be able to get to 60+kg)

I don't really know how my 1/2/3 rms are going to progress, I will be able to make a more realistic assessment after this thursady. I expect 160kg 5rm on deadlift by new years. Will probably require some grip assistance to get there.



My workout partner has for quite some time expressed an interest in increasing the number of reps he is performing, and improving his endurance rather than outright strength. While he is still progressing well on stronglifts, he has just hit deload point on several lifts, in the interest of keeping morale high I suggested he try a cycle on a 20-rep squat routine, which he tried tonight and was very satisfied with the more gruelling workout in terms of consecutive reps and cardio. Fortunately with the lighter weights he is using for the high rep sets, he is able to use our old barbell for his bench and press, freeing up the rack for me to squat and bench with our oly gear

[dylanamus]

Alternate bench and OHP so that the week you do bench volume you also do bench on intensity then the next week, do ohp on volume and intensity days and bench 3x3 on rest day.

If you're doing chinups on rest day, it might be better to do more sets and not reach failure.

You could add deadlift 1x5 to your volume day in one of the custom slots - might even be a good option for you.

[Leot]

1/9/09

Light day today

Front Squat: 50kg 3x3
Press: 37.5kg 3x3
Glute Ham Raise: 3x10
Chinup: 5,5,2

First day doing front squats, technique is rather tricky for these, I found the bar's weight rather unpleasant on my shoulders as I don't have a lot of muscle there. Pretty easy to squat deep, 50kg felt heavy but not overly so. More practice (and more warm up) will improve this lift. Press was rather easy, it will get hard when i get to 42.5kg+. Glute Ham Raise was performed on the floor with a partner holding my ankles down... I don't think I have ever felt a muscle contract so intensely as the hamstrings do on this exercise it is quite an odd sensation. Quite challenging, I am not able to control myself all the way to the floor (or up again), the abs become heavily involved contracting hard on the later reps. Chinups were on track for 5,5,5 except my right arm played up on my last set (has been bugging me since my last attempt at 90kg squats, I leant forward to far and gripped the bar HARD with my right arm, my bicep or tendon in there is a little sensitive now, this could be bad on friday).

[pagangoddess]

GHRs are brutal. My hamstrings were quite sore afterwards. Nice job doing 3x10.

Hope your arm feels better soon.

[Leot]

Cheers pagangoddess, they weren't flat to the floor, I don't have the strength to do that at this stage, but assisted by bouncing on my arms. Certainly is an interesting sensation. I'm not sure if I will stick with them, I might change out for stiff leg deadlifts or good mornings, as without the machine my partner has to hold me down, which is not easy as we are about the same weight.

[amaeland]

Hi Leot, hope your arm is better. So you've just changed routines, eh? Is there any particular reason why you think you will progress faster with the texas method than 5x5 or 3x5? I'm not being sarcastic, just curious since you still have quite a way to go to get to 1.5 BW squat, which should be possible on a novice program. Before my recent two-month layoff my numbers were quite similar to yours, and progressing was hard. To improve on the squat I would sometimes have to deload 10%, build up again and then use all three attempts at the new working weight before getting the 2,5 kg increase. I like to believe that progress improves if you in some sessions increase to a weight you can't get for more than a rep or two, just to get the body to adapt faster to heavier weight. Lower numbers are more fun too, if you ask me The Texas method seems interesting, I'll try to follow your progress.

[Leot]

I switched because my progress has been stalling pretty hard for a long time (very slow for about 2-3 months, apart form deadlift). If I can make more consistant increases on a weekly program, I will have a higher overall rate of progress. That and I have been on stronglifts for 8 months so it is nice to get a bit of variety in the lifts and try some new things (such as front squats). I intend to stick with this program for 4 months and then assess my progress from there. Good to see you back at lifting amaeland

[Leot]

4/9/09

Intensity Day

Squat:
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
95kg x 1
100kg x 1
105kg x 1
107.5kg x F

Bench:
20kg x 10
40kg x 5
50kg x 3
60kg x 1
65kg x 1
67.5kg x F

Deadlift:
60kg x 5
80kg x 4
100kg x 3
120kg x 2
135kg x 1
145kg x F
140kg x 1
145kg x F

Happy with the effort on the squat - not so much on the other lifts. Was quite suprised by how little extra I was able to put on the deadlift. Rounded off with some prone bridges.

[guru]

Great lifts Leot. Incidentally I tested my 1 RMs today. Pleased with squat & deads but not with bench.

[jnjh]

That's a lot of intensity! Good effort on the squats. Regardless of being happy, or not, with your max pull for the deadlift, that's still a lot of deadlifting. Keep at it.