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.