Practical Programming for an Intermediate Lifter

[Donkeyno9]

Felt like crap and wound up doing the exact opposite of what I planned on.
Deadlift:
135x5,225x5,315x3,365x1, 405x 11 singles on a 30 second clock (meaning the bar left the floor every 30 seconds)

[Donkeyno9]

Sunday I worked up to 295x5 squatting.
Wednesday deadlifted 415 for 11 singles on a 30 second clock.

[Bum-Life]

you cant disappear on us again after blasting out crazy deadlift enduro fest.

[Donkeyno9]

Weight 208lbs.
Condition: Well rested
Age Rage: 8/10 (they see me rollin, I hate them jpg)
WO goal: overreach
Volume: high
Duration: 60 mins

Squat: (high bar)
165x5,180x5,195x5,210x5,
-belt-
225x5

Bench Press:
135x5,150x5,160x5,175x5,185x5
+chain+
5 sets of 3x135

Squat: (high bar)
+chain+
-belt-
8 sets 3 reps 165

GM: 3x5 @ 135
Leg curl: 3x5 @ 45

Possessed by Boris Sheiko, I decided to return to the rack and squat more This training cycle I'm using the 2 step forward 1 step back method. I'm using the Joe Skopic template which is about the same as the method outlined by Rippetoe in the book Practical Programing. It (the Skopic template) ends with 100%x5 after 16 weeks so it is obviously not for an advanced lifter.

[Donkeyno9]

Weight: 212lbs.
Condition: tired
Age Rage: 6/10
WO goal: deadlift work and recover from last WO
Volume: moderate
Duration: 40 mins

Deadlift: (beltless)
135x3,225x5,245x5,265x5,285x5,305x5

Row:
135x5 3 sets

Rack pull:
225x3,295x3,295x3,325x2,325x2,325x2

Bicep 21's:
55lbs 1set


I went a bit overboard on the volume last WO and consequently I didn't feel warmed up until the 5th set of deadlifts.

[Donkeyno9]

Weight: 212lbs.
Condition: tired
Age Rage: 5/10
WO goal:scare the cats
Volume: low
Duration: 30 mins

Squat: (high bar)
135x4,185x4, -belt- 225x1,250x1,275x2

Bench Press:
135x3,185x3,205x3,225x3

Reverse H rolls 3x10

Tricep 21's 1 set @ 65lbs

Worn out from work.

[Donkeyno9]

Weight: 210lbs.
Condition: tired and worn out
Age Rage: 4/10
WO goal:stress via volume
Volume:high
Duration: 50 mins

Squat: (high bar)
135x3,180x5,195x5,210x5, -belt- 225x5,240x5

Bench Press:
135x3,150x5,160x5,175x5,185x5,200x5 -Close grip- 135x10

Front Squat:
135x4,155x4,175x4

GM:
+chain+ 3 sets of 5 reps @ 115lbs

Last week I went overboard with volume so I reluctantly trimmed it back. I really liked GM vs chain. I feel I could handle another jump forward next week Squatting and benching but I'm not going to risk injury by loading too aggressively.

[Donkeyno9]

Weight: 209lbs.
Condition: ready to lift
Age Rage: 5/10
WO goal: deadlift?
Volume: moderate
Duration: 40 mins

Deadlift: (no belt)
135x3,225x2,245x5,265x5,285x5,305x5,325x5

Row:
3 sets of 5 @ 140lbs

Rack Pull: (no belt)
275x4,315x3,315x3,365x2,365x2

bicep 21's 55lbs

The curls are "prehab" for my tendonitis. I used a straight bar last week and an EZ curl bar this week. I'm not sure about my rack height. I'm starting an additional 12.5" off the floor.

[Donkeyno9]

Weight: 209lbs.
Condition: ready to lift
Age Rage: 5/10
WO goal: test strength
Volume:low
Duration: 30 mins

Squat: (high bar)
135x4,185x3,225x1, -belt- 250x5,275x1,295x1

Bench Press:
135x4,185x3,205x2,225x1,245x1

Reverse H rolls: 3x10 @ 24lbs

Tricep 21's: 70lbs

Flys: 3x10@ 40lbs

Singles were pretty easy and next week is the back off week. I don't feel the need for a deload but life goes on.

[Jason2459]

In to see this

ends with 100%x5 after 16 weeks

Good luck man.

[Donkeyno9]

Weight: 210lbs.
Condition: ready to lift
Age Rage: 7/10
WO goal: active deload
Volume:moderate
Duration: 40 mins

Squat: (high Bar)
135x3,165x5,180x5,195x5,205, -belt- 225x5

Bench Press:
135x5,150x5,160x5,175x5,185x5
+chain+
95x5,115x5

Squat: (high bar,downhill)*
135x4,185x4

GM:
+chain+
95x5

* My basement is pitched so I decided to try and use this as a training variable. There is a definite difference in the feel of the lift; it is much easier to get depth and I feel that I'm using more hip extension. Feel is one thing and results are another so for now it's just more volume I suppose.

In to see this

Good luck man.

Thanks Jason! The end result will be 300x5/250x5/410x5 if all goes well.

[Donkeyno9]

Weight: 210lbs.
Condition: ready to lift
Age Rage: 8/10
WO goal: active deload
Volume:moderate-low
Duration: 30 mins

Deadlift: (beltless)
135x3,225x5,245x5,265x5,285x5,305x5

Row:
3 sets of 5 @ 135

Deadlift:
+chain+
135x3,225x3,225x3

bicep 21's @ 60lbs

Boring and easy.

[Donkeyno9]

Weight: 209lbs.
Condition: ready to lift
Age Rage: 10/10
WO goal: active deload
Volume:low
Duration: 30 mins

Squat: (high bar)
135x4,185x3,225x2 -belt- 265x1,285x3

Bench Press:
135x4,185x3,185x2,225x1,235x3

Reverse H rolls: 3x10 @ 24lbs

Tricep 21's @ 75lbs

Flys: 1x10 @ 50lbs

The back off has me feeling refreshed. I was going to do doubles but I felt strong and the rage got the better of me. My descent was a bit slow on the squats.

[Donkeyno9]

Weight: 210lbs.
Condition: very motivated
Age Rage: over 9,000
WO goal: primary stressor
Volume:high
Duration: 65 mins

Squat: (high bar)
135x5,180x5,195x5,210x5 -belt- 225x5,240x5

Bench Press:
135x5,150x5,160x5,175x5,185x5,200x5
+chain+
135x4,175x3,175x4,175x4

Squat facing downhill: (high bar)
135x5,-belt-205x4,205x4,205x4,205x4

GM:
115x5, +chain+ 115x5,115x5

Row:
135x5,155x5,175x5

I feel strong after taking the back off week and had no trouble with the higher volume.

[Donkeyno9]

Weight: 210lbs.
Condition: drowsy
Age Rage: 9/10
WO goal: deadlift but keep volume lower than day 1
Volume: moderate
Duration: 40 mins

Deadlift: (beltless)
135x3,225x2,245x5,265x5,285x5,305x5,325x5

Row:
145x5,145x5,145x5

Deadlift: (beltless)
+chain+ 225x3,275x3,295x3

21curls:
1 set @ 65lbs

I was so sore I almost pulled the plug after the first few reps with 135. All the deadlifts felt pretty easy (for deadlifts anyway).

[Donkeyno9]

Weight: 211lbs.
Condition: drowsy
Age Rage: 8/10
WO goal: test/display strength increase
Volume: low
Duration: 35mins

Squat:
135x3,185x3,225x1, -belt- 275x1,300x2

Bench Press:
135x3,185x3,205x1,225x1,245x2

Reverse H roll:
3x10 @ 24lbs

tricep 21'S:
1 set @ 80lbs

fly:
3x10@ 50lbs

[Donkeyno9]

Weight: 211lbs.
Condition: ready to lift
Age Rage: 6/10
WO goal: accumulate fatigue
Volume: high
Duration: 60mins

Squat: (high bar)
135x3,195x5,210x5, -belt- 225x5,240x5,255x5

Bench Press:
135x3,160x5,175x5,185x5,200x5,210x5
+chain+
135x4,185x4,185x4,185x4

Squat: (downhill high bar)
135x3,215x4,215x4,215x4,215x4

GM:
125x5 +chain+ 125x5,125x5,125x5

Row:
135x5,165x5,185x5

My work schedule has ben kind to me the past few weeks so I'm feeling pretty good.

[Donkeyno9]

Weight: 210lbs.
Condition: sick
Age Rage: 4/10
WO goal: not die
Volume: moderate
Duration: 40mins

Deadlift: (beltless)
135x3,225x3,265x5,285x5,305x5,325x5,345x5

Row:
150x5,150x5,150x5

Deadlift: (beltless)
+chain+
225x3,315x3

bicep 21's 70lbs (only 17 reps)


I woke up feeling very sick yesterday and wound up at the doctors office. I ate maybe 400 calories and was shocked at how fast I got so sick. I pulled back 1 set on the deadlift vs chain and my form was just off on everything it seemed. brb not being dead....

[Donkeyno9]

Weight: 210lbs.
Condition: good
Age Rage: 7/10
WO goal: test strength
Volume: low
Duration: 30mins

Squat: (high bar)
135x3,185x2,225x1 -belt- 275x1,275x1,315x1

Bench Press:
135x3,185x2,225x1,225x1,255x1

Reverse H roll:
3x10@24lbs

Tricep 21's:
1 set @ 85lbs

Fly:
3x10@ 50lbs

I don't really feel the need for the deload but it's next week. On the other hand I seem to overestimate my work load capacity and I did feel stronger after the last deload so it's for the better.

[Donkeyno9]

Weight: 209lbs.
Condition: good
Age Rage: 7/10
WO goal: active deload week
Volume: high
Duration: 60mins

Squat: (high bar)
135x3,180x5,195x5,210x5 -belt- 225x5,240x5

Bench Press:
135x3,150x5,160x5,175x5,185x5,200x5

Pin Press:
200x3,225x3,250x3

Squat: (high bar)
+chain+ -belt-
185x3,205x3,225x3

GM:
135x5,155x5,175x5

Row:
135x5,160x5,185x5

I was looking forward to trying floor pressing but my safety bars are way too high. I did some sprints on the elliptical machine yesterday. I have IBS of death++ and am trying to improve my overall health in hopes that my condition improves.
The Squats felt a little heavy for a deload but my bodyweight has gone down a bit and 15lbs isn't a huge deload so I suppose all is well.

[Donkeyno9]

Weight: 209lbs.
Condition: good
Age Rage: 8/10
WO goal: active deload week
Volume: moderate
Duration: 40mins

Deadlift: (beltless)
135x3,225x3,245x5,265x5,285x5,305x5,325x5

Row:
150x5,150x5,150x5

Straight leg sumo pulls: (beltless)
150x5,225x3,275x3

Bicep 21's @70lbs

1minute death sprint on the elliptical


My deadlift is coming back quickly. 325 flew up like it was 65%. I had fight to keep my knees from bending on the sumo pulls. I read a PL USA article about deadlifting and some lifter (don't remember who) swore by straight leg sumo pulls so I'm giving them a try. So far accommodating resistance and squatting has worked the best for me but I would rather have too many assistance lifts in the rotation than too few.

[Donkeyno9]

Weight: 207lbs.
Condition: good
Age Rage: 8/10
WO goal: active deload week/test strength
Volume:low
Duration: 35mins

Squat: (high bar)
135x3,185x3,225x1-belt-275x1,300x3

Bench Press:
135x5,185x2,225x1,245x3

Reverse H rolls 3x10 @ 30lbs

tricep 21's @ 90lbs

flys: 3x10 @ 50lbs

short sprint on elliptical

I'm down a few pounds so squats were a bit tough but I still felt there was 1 rep left in me. Bench press was very easy.

[Donkeyno9]

Weight: 209lbs.
Condition: very good
Age Rage: 10/10
WO goal: challenge death
Volume: high
Duration: 60mins

Squat (high bar):
135x5,195x5,210x5,225x5-belt-240x5,255x5

Bench Press:
135x5,160x5,175x5,185x5,200x5,210x5

Pin Press:
210x3,245x3,275x3

Squat vs chain: (high bar)
-belt- 185x3,225x3,245x3

GM:
135x5,160x5,185x5

Row:
135x5,175x5,190x5

Squats felt strong and bench press felt weak. I made a bold 20lb jump on squat vs chain and I think I'll try another big jump next week. My bar speed was great @ the 255x5 set. This deload every 3rd week setup is working really good despite the fact it seems a bit excessive. I can really give er hell on the big "primary adaptive stimulus day" without running into a recovery deficit. Looking forward to straight leg sumo pulls next WO

[Donkeyno9]

Weight: 209lbs.
Condition: sore
Age Rage: 7/10
WO goal: deadlift
Volume: moderate
Duration: 40mins

Deadlift: (beltless)
135x3,225x3,265x5,285x5,305x5,325x5,345x5

Row:
155x5,255x5,155x5

Straight Leg Sumo Pulls:
155x3,225x3,295x3

Bicep 21's: 75lbsx17

Well, I hobbled down to the basement and managed to get it all done. By the end my leg adductors loosened up a bit. This is exactly what I am looking for from the high stress squat/bench day. It needs to be more than I can completely recover from in a few days. Today's WO is moderate stress meaning I can recover in a few days. The light day is a slight bit less than what is needed to spur progress but is necessary to maintain neurological proficiency and allow full recovery from a taxing week. This represents periodization at the most basic level - weekly planning.

[Donkeyno9]

Weight: 206lbs.
Condition: sick
Age Rage: 7/10
WO goal: test strength
Volume: low
Duration: 30mins

Squat: (high bar)
135x3,185x3,225x1 -belt- 275x1,315x2

Bench Press:
135x3,185x2,225x1,255x2

Reverse roll:
3x10@30lbs

Tricep 21's:
95x21

Fly:
3x8@60lbs

My feel is strong this morning (yay for feel). I lost a few pounds because my feel is also pretty sick. It's ben all the snow storm big rigging I can handle the past few days. /end dear diary

[Donkeyno9]

Weight: 206lbs.
Condition: good
Age Rage: 7/10
WO goal: toast angus
Volume: high
Duration: 70mins

Squat: (high bar):
135x3,210x5,225x5 -belt- 240x5,255x5,270x5

Bench Press:
135x3,175x5,185x5,200x5,210x5,225x5

Pin Press:
225x3,265x3,295x3

Squat vs Chain: (high bar)
-belt- 205x3,245x3,265x3

GM:
135x5,165x5,190x5

Row:
135x5,175x5,195x5

Nice big jumps on pin press and squat vs chain. The pin press does not seem to transfer well into an increase in bench pressing strength (for me anyways). The squat vs chain works some sort of magic methinks. It's not a 1:1 ratio of increase but it does strengthen my feel. Yay for feel. Now if I could just get feel to do the lifting I would be all set here

[Donkeyno9]

Weight: 211lbs.
Condition: good
Age Rage: 5/10
WO goal: deadlift
Volume: moderate
Duration: 40mins

Deadlift: (beltless)
135x3,225x3,285x5,305x5,325x5,345x5,365x5

Row:
160x5,160x5,160x5

Straight Leg Sumo Pulls: (beltless)
225x3,275x3,315x3

Bicep 21's: 75lbsx19

A little chalk went a long way on the 365 set of deadlifts. The reps went easy but it is far from where I was. bleh

[Donkeyno9]

Weight: 209lbs.
Condition: good
Age Rage: 5/10
WO goal:test/display strength
Volume: low
Duration: 35 mins

Squat: (high bar)
135x3,185x2,225x1 -belt- 265x1,295x1,330x1

Bench Press:
135x3,185x2,225x1,265x1

Reverse H rolls: 3x10 @ 30lbs

Tricep 21's: 100lbsx21

Fly: 3x10 @ 60 lbs

The squat was a bit slow and the bench press was easy(ish). Partial deload next week and time to think about changing assistance lifts again. Looks like my feel was wrong about what was working as assastance work ..... bad feel.

[Donkeyno9]

Weight: 208lbs.
Condition: good
Age Rage: 5/10
WO goal: active deload week
Volume: high
Duration: 60mins

Squat: (high bar)
135x3,195x5,210x5,225x5,240x5,255x5

Bench Press:
135x3,160x5,175x5,185x5,200x5,210x5

Bench Press: (vs chain)
135x4,185x4

Squat: (high bar)
225x15

Hip Thrust: (shoulders on sandbag)
135x5,225x5

Row:
135x5,175x5,195x5

I put a personal favorite in for squat assistance... more squats until it hurts.

[Donkeyno9]

Weight: 208lbs.
Condition: tired
Age Rage: 5/10
WO goal: active deload week
Volume: moderate/low
Duration: 30mins

Deadlift: (beltless)
135x5,225x3,265x5,285x5,305x5,325x5,345x5

Row:
165x5,165x5,165x5

Deadlift -vs- chain: (beltless)
225x3,315x3

No time for curls. The deadlift vs chain went very easy so I'm going to be aggressive with the weight increases.