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.