LiftingNerd's Log

[LiftingNerd]

Day 26

Squats - 129 kg 5x5
DL - 156 kg 1x5
165 kg 1x2
Press - 56 kg 5x5
Chin Ups - 3x5 BW+15kg

When I was done with my DL set I only had Chin ups left to do and had so much energy I just sort of stared at the weight thinking, "I want to do more." So I dropped on 10 more kg repped out a couple and happily went about my day.

[LiftingNerd]

Day 27

Squat - 131kg 3x3,1x4,1x3
Bench - 95kg 5x5
Cleans - 63kg 5x5
Dips - 3x5 BW+43kg

No energy today. Woke up late, didn't eat breakfast, and didn't eat before working out. Still hit the gym though and got out of it what I could as I've missed the last two workouts.

[Rooster]

Shit kid. The numbers are looking good.

[LiftingNerd]

Day 28

Squat - 131 kg 5x5
DL - 158 kg 3x2
Press - 59 kg 1x5,2x4,2x3
Pull Ups - 3x5 BW+16kg

Day 29
Squat - 133 kg 1x4,2x3,1x2
Bench - 97kg 5x5
Cleans - 66kg 5x5
Dips - 3x5 BW+45kg

Last two workouts have been let downs. Too tired from work and moving once I hit the gym to put up solid numbers and make progress. Diet has taken a big hit in the last 2-3 weeks as well, lucky if i get in two meals a day and they are in no way healthy. That all changes tomorrow.

[LiftingNerd]

Day 30

Squat - 133kg 1x4,1x3,2x2
DL - 158 kg 2x2
Press - 59 kg 2x4, 2x3,1x2
Chin Ups - 3x5 BW+18kg

Day 31

Bench - 99kg 5x5
Cleans - 67kg 5x5, 83kg 1x2
Dips - 3x5 BW+47kg

Thinking I'm going to have to switch up to only one heavy day of squats per week. Also the lack of correlation in increase in dip weight to increase in bench is a matter of concern.

[LiftingNerd]

Day 32

Squat - 133 kg 5x3
DL - 158 kg 1x3, 1x2
Press - 58kg 5x4
Pull Ups - 3x5 BW+16kg

Going to have to figure something out for squats and DL cause this is not going to stand. I'm working on my grip strength now (which is my main problem with DL) so a small deload should be all that is in order. Starting next week I'm going to back down to about 120 kg on squats and build back up, only squat heavy every other session (or monday and friday since work is starting to get in the way of working out weekends), and do front squats on the off sessions which will be a lighter workout by default since I have little practice with them. Seem logical?

[somebody]

Switching to front squat on W seems eminently logical. The next step is squatting heavy for volume only once a week. You need to up the volume when the frequency goes down, though. Which give me a thought. 5x5 on M, 3x3 FSQ on W and 3x5 on F for a medium day? Just for the transition to intermediate programming, I mean.

Discuss. Progressing 5x5 on M and 3x5 on F may be too confusing.

[LiftingNerd]

Isn't switching from 5x5 on friday to 3x5 on friday a decrease in volume?

[Love_Deadlifts]

I think 8x3 would be much better.

[LiftingNerd]

I assume you are suggesting 8x3 on Fridays. Also I was given a suggestion by one of the trainers at my gym to increase squats. His suggestion was to devote Mondays to squats entirely and do sets of 15 while incrementing the weight up each set until you can no longer do 15 reps. Then continue to increase the weight each set as you work your way down to a set where you are only able to complete 2 or 3 reps. The kicker with this is, depending on your weight increase increments, you end up doing 75 to 100 squats.

[Love_Deadlifts]

I assume you are suggesting 8x3 on Fridays. Also I was given a suggestion by one of the trainers at my gym to increase squats. His suggestion was to devote Mondays to squats entirely and do sets of 15 while incrementing the weight up each set until you can no longer do 15 reps. Then continue to increase the weight each set as you work your way down to a set where you are only able to complete 2 or 3 reps. The kicker with this is, depending on your weight increase increments, you end up doing 75 to 100 squats.

Yeah i meant on friday, the big problem i see with that program for friday you just described is the volume is REALLY high. Especially if this is your medium day, yoou will build up a lot of lacitc acid. If you wanted to do something unusual maybe you could throw in a 20 rep set every other week?

[LiftingNerd]

Day 33

Squat - 124 kg 5x5
Bench - 101 kg 5x5, 115kg 1x1, 119kg 1x1, 124kg 1x1 (PR), 126kg 1x0
Cleans - 70 kg 5x5
Dips - 9,7,6 BW+41kg, 1x3 BW+52kg

I'm currently frustrated with squats since my second deload so I decided to push my bench after 5x5. First time I've put up 124kg, ever. I felt so close on 126kg too. Stalled on the way up.

The 15 rep session that was suggested was with the idea that squats would only be done on mondays. No squats wednesday or friday.

[Love_Deadlifts]

Ah, that makes more sense then.

[LiftingNerd]

Day 34

Front Squat - 61 kg 3x5
DL - 147 kg 1x5
Press - 59kg 4x5 1x4
Chin Ups - 2x5 1x4 BW+20kg

Wasn't kidding when I said I was starting light on front squats. Starting real light. DL got dropped down just so I could do a full set of 5 without having to take a short break due to my grip. It doesn't seem to be getting any better which is frustrating. Haven't decided whether or not I'm going heavy or medium with the weight on squats tomorrow. Might just be a see how I feel when I get there sort of decision.

[LiftingNerd]

Day 35

Squat - 101 kg 8x4
Bench - 104 kg 5x5
Clean - 72 kg 5x5
Dips - 3x5 BW+50kg

Chose to go with medium intensity squats. Back to the hard stuff next session.