5/9/12
Squats:
Tom: 135x5, 225x5, 275x5, 335x5, 390x5, 445x5
+5 next time. Depth is questionable. Work on depth in warmups. Knees out.
Zach: 200x5x3
180 next time. Overall reset needed. Fatigue setting in. Several reps were high.
Press:
Tom: 160x5x3
+2.5 next time. Must use aggression and think about bar speed.
Zach: 120x5, 120x4
107.5 next time. Part of the general reset.
Pendlay Rows:
Tom: 185x5x3
+5 next time. Belt up and use straps.
Deadlift:
Zach: 270x5
+5 next time. Very good set. Cue him to get hips all the way through. Starting too far away from bar.
Overall and in general:
I've decided to keep running my bastardized Madcow's setup. I'm going to
go for 5x5 deadlift next Wednesday with 315x5 as my top set. I figure
that when I eventually have to reset my squat, things will sort
themselves out. Madcow's has worked for thousands and thousands of
people. If my fatigued deadlift is going up, my real deadlift is going
up. My situation is kind of weird, but I'm not a special snowflake.
Everything will be okay if I'm patient. My idea is to eventually
transition my way to Madcow's EXACT program.
Wednesday, May 9, 2012
Monday, May 7, 2012
5/7/12
Deadlift:
Tom: 95x5x3, 135x5, 185x5, 225x5, 275x5, 325x5, 375x0
I filmed every set and my form was immaculate. It was leaps and bounds better than my max day last Wednesday. In my mind, the deadlift mystery is finally solved. I simply cannot pull within 48 hours of squatting. I just can't do it anymore. My squat is too heavy and I'm simply not recovered two days later. Don't tell me it is because I did too much volume, either. I know how 135 is supposed to feel and today it felt more like 225.
I really have two options:
1) Continue to progress my highly fatigued deadlift.
335 would be my next session. I would do this simply because my squat is going up effortlessly and consistently with this current setup. There is no guarantee that my progress would continue gracefully should I drastically change things.
2) Change my programming.
I'm leaning towards this because I HIGHLY dislike squatting to the detriment of everything else. I feel like I should be much stronger than I am, but I dedicate so much mental effort and so much of my recovery to squats, that everything else takes a massive hit. I'll discuss my programming ideas at the end.
Bench:
Tom: 232.5x5x3 (PR for 3x5)
Actually, this was pretty easy. I used wrist wraps. I'm forcing myself to get used to them. Even though this was relatively easy, as it should be, it should have been WAY easier. I'm still getting used to the wide-grip form. I need a lot of practice on this one. I may increase warm-up volume a bit for my next bench sessions so I can work on a variety of things.
Overall:
Everyone ditched me today so I came home and decided to take a nap before I lifted. This was probably a good idea because I felt great when I woke up. However, I did lift at a really weird time. I'm not sure it mattered at all.
As far as my programming goes, I think I've come to the end of the line for novice lower body programming.
Stuff I'm looking at:
1) Texas Method with deadlifts before squats on volume day
Pros: This is more or less a proven route
Cons: I don't really like Texas Method because you have a heavy barbell on your back only once per week. Volume day doesn't fit well with my personality. I fucking hate squat sets across.
2) Bill Starr HLM model
Monday:
Heavy Squat: 5x5 ramped to a top set PR
ex: 200x5, 250x5, 300x5, 350x5, 400x5
Medium Pull: Power Clean 8x3 ramped to a top set PR
Wednesday:
Light Squat: 4x5 ramped to 75% of Monday
ex: 200x5, 250x5, 300x5, 300x5
Light Pull: GHR/Back Extensions 3x10
Friday:
Heavy Pull: 1x5 Deadlift PR
Medium Squat: 4x5 ramped to 87.5% of Monday
ex: 200x5, 250x5, 300x5, 350x5
Pros: Higher chance to work than the split Madcow version where I try to squat really heavy after pulling a deadlift PR. I don't have to do sets across. I get to do some power cleans.
Cons: Might not be enough volume to progress my squats. I was able to go from 435-->440 after taking a week off of squatting, but the 440 was an extremely difficult set while 435 was a joke. That might not be sustainable.
3) Start using the Split Version of Madcow's that I posted for lower body only
It is a few posts back.
Pros: I like it the most and probably would be the most excited about doing it.
Cons: It has the highest probability of not actually working because the 4x5,1x3,1x8 day would come after deadlifting.
Basically, for now, I want to keep my upperbody stuff on basic LP because it seems to be working just fine. LP is obviously done for my lower body. I've been ignoring this fact because my squat seems to go up infinitely, but if my deadlift is going nowhere in the meantime it really doesn't mean shit. I got some stuff to think about.
Deadlift:
Tom: 95x5x3, 135x5, 185x5, 225x5, 275x5, 325x5, 375x0
I filmed every set and my form was immaculate. It was leaps and bounds better than my max day last Wednesday. In my mind, the deadlift mystery is finally solved. I simply cannot pull within 48 hours of squatting. I just can't do it anymore. My squat is too heavy and I'm simply not recovered two days later. Don't tell me it is because I did too much volume, either. I know how 135 is supposed to feel and today it felt more like 225.
I really have two options:
1) Continue to progress my highly fatigued deadlift.
335 would be my next session. I would do this simply because my squat is going up effortlessly and consistently with this current setup. There is no guarantee that my progress would continue gracefully should I drastically change things.
2) Change my programming.
I'm leaning towards this because I HIGHLY dislike squatting to the detriment of everything else. I feel like I should be much stronger than I am, but I dedicate so much mental effort and so much of my recovery to squats, that everything else takes a massive hit. I'll discuss my programming ideas at the end.
Bench:
Tom: 232.5x5x3 (PR for 3x5)
Actually, this was pretty easy. I used wrist wraps. I'm forcing myself to get used to them. Even though this was relatively easy, as it should be, it should have been WAY easier. I'm still getting used to the wide-grip form. I need a lot of practice on this one. I may increase warm-up volume a bit for my next bench sessions so I can work on a variety of things.
Overall:
Everyone ditched me today so I came home and decided to take a nap before I lifted. This was probably a good idea because I felt great when I woke up. However, I did lift at a really weird time. I'm not sure it mattered at all.
As far as my programming goes, I think I've come to the end of the line for novice lower body programming.
Stuff I'm looking at:
1) Texas Method with deadlifts before squats on volume day
Pros: This is more or less a proven route
Cons: I don't really like Texas Method because you have a heavy barbell on your back only once per week. Volume day doesn't fit well with my personality. I fucking hate squat sets across.
2) Bill Starr HLM model
Monday:
Heavy Squat: 5x5 ramped to a top set PR
ex: 200x5, 250x5, 300x5, 350x5, 400x5
Medium Pull: Power Clean 8x3 ramped to a top set PR
Wednesday:
Light Squat: 4x5 ramped to 75% of Monday
ex: 200x5, 250x5, 300x5, 300x5
Light Pull: GHR/Back Extensions 3x10
Friday:
Heavy Pull: 1x5 Deadlift PR
Medium Squat: 4x5 ramped to 87.5% of Monday
ex: 200x5, 250x5, 300x5, 350x5
Pros: Higher chance to work than the split Madcow version where I try to squat really heavy after pulling a deadlift PR. I don't have to do sets across. I get to do some power cleans.
Cons: Might not be enough volume to progress my squats. I was able to go from 435-->440 after taking a week off of squatting, but the 440 was an extremely difficult set while 435 was a joke. That might not be sustainable.
3) Start using the Split Version of Madcow's that I posted for lower body only
It is a few posts back.
Pros: I like it the most and probably would be the most excited about doing it.
Cons: It has the highest probability of not actually working because the 4x5,1x3,1x8 day would come after deadlifting.
Basically, for now, I want to keep my upperbody stuff on basic LP because it seems to be working just fine. LP is obviously done for my lower body. I've been ignoring this fact because my squat seems to go up infinitely, but if my deadlift is going nowhere in the meantime it really doesn't mean shit. I got some stuff to think about.
Saturday, May 5, 2012
5/5/12 Training
5/5/12
http://www.youtube.com/watch?v=DEpPaKSSkeg
Squats:
Tom: 135x5, 225x5, 275x5, 335x5, 385x5, 440x5
+5. Very tough set. Think big chest, knees out.
Zach: 195x5x3
+5, looking much better. Must stay tight and control depth. Divebombs may cost him a set in the future.
Press:
Tom: 160x5,5,4
Repeat, Horrible technique on the last set. Lost the first rep forward ruined the set. Must stay tighter, more focused for each press set.
Zach: 117.5x5x3
+2.5, still has a tendency to knee kick on the first rep. Makes the first rep the hardest. Last set was best.
Deadlift:
Zach: 300x5
Repeat, Last rep was hitched. He's just gotta learn to grind. He can handle the weight.
"Pendlay Rows"
Tom: 175x5x3
+10 next time. Remember to be aggressive.
http://www.youtube.com/watch?v=DEpPaKSSkeg
Squats:
Tom: 135x5, 225x5, 275x5, 335x5, 385x5, 440x5
+5. Very tough set. Think big chest, knees out.
Zach: 195x5x3
+5, looking much better. Must stay tight and control depth. Divebombs may cost him a set in the future.
Press:
Tom: 160x5,5,4
Repeat, Horrible technique on the last set. Lost the first rep forward ruined the set. Must stay tighter, more focused for each press set.
Zach: 117.5x5x3
+2.5, still has a tendency to knee kick on the first rep. Makes the first rep the hardest. Last set was best.
Deadlift:
Zach: 300x5
Repeat, Last rep was hitched. He's just gotta learn to grind. He can handle the weight.
"Pendlay Rows"
Tom: 175x5x3
+10 next time. Remember to be aggressive.
Wednesday, May 2, 2012
5/2/12
Squats:
Tony: 265x5, 260x5x2
265x5x3 next time.
Zach: 190x5x3
Bench:
Tom: 245x4, 185x8 closegrip
232.5x5x3 next time with wrist wraps
Zach: 170x5x3
172.5x5x3 next time
Tony: 160x5x3
165x5x3 next time
Cleans:
Zach: 140x3x5
Remember: narrower stance, wider grip, let go of pinkies.
Tony: 95x3x5
105x3x5 next time
Deadlift:
Tom: 455x1
375x5 next Monday. Found out conventional form is stronger than sumo.
Chinups:
Zach: BWx5,5,8
Tony: BWx5,5,1
Pendlay Rows:
Tom: 165x5x3
Easy. 175x5x3 next time
Squats:
Tony: 265x5, 260x5x2
265x5x3 next time.
Zach: 190x5x3
Bench:
Tom: 245x4, 185x8 closegrip
232.5x5x3 next time with wrist wraps
Zach: 170x5x3
172.5x5x3 next time
Tony: 160x5x3
165x5x3 next time
Cleans:
Zach: 140x3x5
Remember: narrower stance, wider grip, let go of pinkies.
Tony: 95x3x5
105x3x5 next time
Deadlift:
Tom: 455x1
375x5 next Monday. Found out conventional form is stronger than sumo.
Chinups:
Zach: BWx5,5,8
Tony: BWx5,5,1
Pendlay Rows:
Tom: 165x5x3
Easy. 175x5x3 next time