Squat / Incline / Power clean

Back Squat

5 x 5 x 345

Incline

5 x 5 x 245

Power Clean

5 x 3 x 215

Pull Ups

1 x 10 x wide overhand grip
3 x 5 x neutral, close grip

Squat / Press/ Deadlift

Light Squat

5 x 5 x 275

Press

5 x 5 x 175

Deadlift

5 x 405

still going light and fast.

Squat / Bench / Clean

Back Squat

5 x 5 x 335 - 90 sec rest btw sets, fast and light today

Bench Press

5 x 5 x 265 - 90 sec rest btw sets, still easy but I can definately feel the continued weight loss' affects on my pressing exercises

Power Clean

5 x 3 x 205 - 60 sec rest btw sets. Easy

Pull Ups

3 x 8

Squat / Incline / Powerclean

Back Squat

5 x 5 x 325 - 60 sec rest btw sets

Incline

5 x 5 x 225 - 60 sec rest btw sets

Powerclean

5 x 3 x 195 - 90 sec rest btw sets

Pull Ups

3 x 8

Another light one, trying to build up GPP for heavier weeks to come. All in all, felt like it was a productive week.

Also, Nathan (my nutritionist) slashed my calories again this week, gonna do about 2-3 more weeks of dieting down before bumping the calories back up. For those of you who may have followed my training log over at strengthmill.com you know I am still in the process of dieting down from 250 lbs. Currently sitting about 212 lbs. Might drop as low as 205.

The plan is to diet away what I felt was too much excess bodyfat and then slowly build back up to 220-230 lbs, but a LEAN 220 - 230 lbs.

Squat/Press/DL

Light Back Squat

5 x 5 x 275

Press

5 x 5 x 165

Deadlift

5 x 365


Again, moved as fast as I could through this one, keeping rests to 60 seconds max.

Squat/Bench/Clean

Back Squats

5 x 5 x 315

Close Grip Bench

5 x 5 x 245

Powercleans

5 x 3 x 185

Pull Ups

3 x Failure

*Like I stated in my previous post...starting weights very very light and moving through sets with only about 30-60 seconds rest in order to build my work capacity. When you start getting into the later weeks and you are doing 405-425 for 5x5 on squats you had better be in decent shape unless you want to spend 2-3 hours in the gym completing each workout.

The Plan

Going back to a system that has always worked for me. Full body, three times per week. Everyday has a squat, a press, and a pull. Every workout is very complete and the workouts mimic the conditions of a powerlifting meet. One of the downfalls of a split training plan is that it doesn't always teach your body to press and especially deadlift under fatigue. Hitting a PR squat in a meet is alot of fun, but it takes alot out of you and if you aren't prepared, the stress imposed on your body from the heavy squat, could have negative carryover to your bench and deadlift.

Here is the plan for the next six weeks:

Monday-
Squat 5 x 5
Bench 5 x 5
Powerclean 5 x 3
Pull Ups 3 x Failure

Wednesday-
Squat 5 x 5 (light)
Press 5 x 5
Deadlift 1 x 5

Friday-
Squat 5 x 5 (same as Monday or slightly reduced poundage)
Incline 5 x 5
Powerclean 5 x 3
Pull Ups 3 x F

I will starting off very light and moving through my sets very fast in order to get myself in shape for the heavier weeks to come. I will run this program for about 6 weeks and then slash volume and frequency and try to hit some PR triples, doubles, and maybe singles for each of the lifts.

Powercleans are something i have always neglected so I am looking to linearly progress them on this program. My deadlift sucks and I am hoping the addition of twice weekly powercleans will spur some progress.

Developing a Training Plan

Unplanned training is generally not very productive. You can still have good workouts and you may even hit some PR's every now and again, but as a general rule those who follow at least a semblance of an organized plan will have greater success over the long term.

Those of us with full time jobs, wives, and kids know that sometimes its hard to stick with something that demands a faithful regiment. It can be done however, and even if it doesn't always workout exactly as laid out, its better than nothing.

I am as guilty as anyone about starting a plan and not following through, sometimes because of my own fault and sometimes for circumstances out of my control.

Anyways, over the past few weeks my training has been kinda haphazard, mostly because of the arrival of my new baby boy Jackson, and also because of a flu bug that just didn't allow me to train very hard.

I've always had success with sensible strength programs I have adhered to and starting Monday, I'm looking to hop back into something a little more structured.

I'm a little deconditioned and have lost some of the strength I built up over the summer with a very effective Russian program I used to PR my squat, bench, press, and deadlift.

I'll post the program next time

DE Squat & Powershrugs

DE Box Squat

10 x 2 x 275 + doubled up yellow bands

Powershrugs

-worked up to 5 x 455. Could have gone heavier but something was going on with my hand and elbow, so I cut it a little short.

Speed Bench and Presses w/ video

Speed Bench Press

10 x 3 x 185 + light bands

http://www.youtube.com/watch?v=jhWde0DIz-E

Press

3 x 8 x 175 - had to push press the last rep of the last set. That is pathetic.

http://www.youtube.com/watch?v=TPntOWoQ5yE

Pull Ups

5 sets to failure

Videos from Monday

Bench Press - last of 5 sets with 345. Takes me a while to go because I was getting a cramp in my hip as I was trying to get set up.

http://www.youtube.com/watch?v=olz6qhpMt3U

BB Rows x 5

http://www.youtube.com/watch?v=yrZbsN5BUIk

Weighted Dips x 8. Bodyweight plus 75 lbs I think

http://www.youtube.com/watch?v=3ida_yVtl-w

Speed Pulls, Squat, Goodmornings

Speed Pulls (against doubled up light bands)

15 x 1 x 315 - 30 sec rest between reps

Back Squat

5 x 2 x 405

Goodmornings

3 x 5 x 225

Speed Pulls felt great. Squats felt heavier than they should have. I think my low back was a little fatigued from the rows yesterday and I was a little tired from the speed pulls. Still not feeling 100% either. Bad combo for a good squat workout.

Heavy Doubles on Bench + Assistance

Still not feeling all that great, but I think the worst of this cold is behind me. Struggling mainly with cough and general fatigue.


Bench Press

5 x 2 x 345 (at least 1 rep of each set was paused)

BB Rows (each rep pulled from floor)

5 x 5 x 245 lbs

Weighted Dips

3 x 8-7-6 x 70 lbs

October 6 - 7

Got sick this weekend with flu bug, so I didn't go drag the sled as planned on Saturday morning

Tuesday was the first day I felt good enough to train, but energy was low and overall I still felt like crap.

Tues Oct 6.

Bench Press

315 x 6, 225 x 20

Lying Tricep Extension

3 x 8-10 x 95 lbs

Pressdowns

3 x 15


Weds 10/7

Rack Pulls (bar set at midshin)

1 x 495 (really felt bad tonight so I didn't push it any further)

RDL

1 x 10 x 395


Sick as a dog. Training is very counterproductive at this point. Taking the rest of the week off.

Week of Sept 28 - Oct 2

Mon 9/28

High Incline Press (about 60 degrees)

300 x 1, 8 x 240 lbs

Weighted Dips

3 x 8 x 55 lbs + bodyweight

Barbell Rows

3 x 10 x 225


Weds 9/30

Sumo Deadlifts (I suck at these)

1 x 450, 5 x 360

Back Squat

3 x 8 x 315

45 degree back extension

5 x 10 (against band tension)



Fri 10/2

Press

4 x 8 x 170

Pull Ups

50 reps

Dips

3 x 12-8-8 x bodyweight + band tension (loop black band around neck and attach to base of dip stand)

Week of Sept 21 - Sept 26

Monday 9/21

Max Effort Weighted Dips

Worked up to a triple with my bodyweight + 135 lbs
Then, 3 x 10-12 x 45 lbs + bodyweight

Barbell Rows

4 x 12 x 205


Weds 9/23

Snatch Grip Deadlift

1 x 435 lbs, 6 x 345 lbs

Back Squats

3 x 8 x 305 lbs

Sit Ups

1 x 20



Fri 9/25

Press

4 x 8 x 165

Pull Ups

50 reps

Tricep Push downs

5 x 10 x 90 lbs



Sat 9/26

6 x 40yd Max Effort Sprints at track

Week of Sept 14 - Sat Sept 19

I'll back track over the last few weeks of training. I was keeping my training log over at strengthmill.com, but I got a virus on my computer from that site, so I'm not going back.

Mon. Sept 14

Low Incline (30 degree) Rack Press

worked up to 315 x 1, then did 250 x 8 (full pause between each rep)

DB Bench Press

3 x 10-8-6 x 85 lbs. I suck at these

Barbell Rows

3 x 10 x 185


Wednesday 9/16

Rack Pull (bar set right at patella tendon - weak spot for me)

535 x 1, 430 x 8

Front Squats

8 x 2 x 275 (90 sec rest)


Fri 9/18

Press

5 x 10 x 155

Reverse Grip Pulldowns

5 x 12 x 140 lbs

Dips

1 x 20 (bodyweight), 1 x 10 (bodyweight)


Saturday 9/19

Sled Dragging

Sled + 100 lbs, 400 yards, continuous effort, concrete