This will be my second journal here. The first http://forum.bodybuilding.com/showth...hp?t=112837981 was a Madcows and then advanced 5x5 journal. Life time PR's from the first.......540 DL and a 335 bench in SLP meets.
I lifted for~419/318/519 belt and singlet only in the 2010 USAPL Milwaukee open.
Once I regain my strength and get my form sorted out I plan on lifting in single ply in the 105kg open division and 220lbs for local push/pull meets.
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02-19-2012, 06:31 AM #1
Practical Programming for an Intermediate Lifter
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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02-19-2012, 06:49 AM #2
The Plan
The first weekly training cycle will be as follows:
Day 1:
Squat (volume)
alternate: seated press/bench press (volume)
Row (volume)
Day 2:
Squat (recovery/deload)
alternate: seated press/bench press (ramp up to a moderate set of 5)
alternate: GM/deadlift/deadlift with chains (ramp up to a set of 5)
Day 3:
Squat: 5 sets of singles
alternate: seated press/bench press (ramp up to a set of 3)
Row: (ramp up to a set of 3)I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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02-19-2012, 07:01 AM #3
Week 1
Weight: 213lbs.
Condition: well rested and motivated
Age Rage 2/10
WO goal: day1, fatiuge via volume
Volume:12,475lbs
Duration: 60 min
Squat: (high bar)
135x5,185x5,225x5,265x5,265x5,265x5,265x5,265x5
Bench Press:
135x5,155x5,185x5,205x5,205x5,205x5
Row:
135x5,155x5,185x5,185x5,185x5
ASST: hand gripper and stretching
PWO: 32oz milk, 45mins later bacon cheesburger pizza 1,920 cal
All sets/reps had ideal bar speed and I can add weight to each lift next week.Last edited by Donkeyno9; 02-19-2012 at 07:49 AM.
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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02-21-2012, 02:10 AM #4
Week1
Weight: 213lbs.
Condition: a little tired (3:30am) good to go for part 2 (4:00pm)
WO goal: day2, recovery and deadlift
Volume: 725lbs+2075lbs 2800 total
Duration: 20 min/20 mins
..................AM.............................. ...
Squat: (high bar)
135x5 * left leg adductor/hamstring cramp* ....that's it for recovery
Seated Press: (moderate weight)
65x5,95x5,135x5,145x5
....................PM............................ ....
Deadlift: (with ~100lbs of chain)
135x5, *add chain* 135x5,225x5,275x5,315x5
Asst: stretching and grip work
PWO: regular sized breakfast/ big dinner
The workout ending cramp is no stranger to me. If it's better tonight I'll deadlift or do GM's. As long as I'm ready for singles on day 3.
..............................PM.................. ............................................
I was a little apprehensive but after warming up I decided to put the beans to it I have no trouble holding ~ 415 at the top. I'm feeling very confident and glad about my programming change. Really looking forward to day 3!Last edited by Donkeyno9; 02-21-2012 at 02:48 PM.
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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02-23-2012, 02:20 PM #5
Week1
Weight: 213lbs.
Condition: motivated
Age Rage 3/10
WO goal: day3 test strength
Volume:7,415 lbs.
Duration: 50 min
Squat: (low bar)
135x5,185x5,225x5,275x3,315x1,325x1,335x1,345x1 -A little slow, this is not ment to be a 1rm
Bench Press:
135x5,155x5,185x5,205x3,225x3,250x3-great bar speed
Row:
135x5,155x5,185x3,205x3,225x3-explosive but heavy
ASST: hand gripper and stretching
PWO: large dinner
Next week I will use 5 sets of 1 at the same weight ~ 95% (ish).... It's a way to get more volume than a 5rm and more intensity than a 3rm.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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02-26-2012, 06:45 AM #6
Week 2
Weight: 218lbs.
Condition: well rested and motivated
Age Rage 4/10
WO goal: day1, fatiuge via volume
Volume:12,225lbs
Duration: 60 min
Squat: (high bar)
135x5,185x5,225x5,275x5,275x5,275x5,275x5,275x5 (+10lbs)
Seated Press:
65x5,95x5,115x5,135x5,135x5,135x5
Row:
135x5,155x5,190x5,190x5,190x5
Asst: db flys, reverse "h" rolls,stretching, hand grip work. Almost can close HG250 now
PWO: 32oz milk and food 45 mins later
I gained 5 pounds this past week according to my scale. That's an AM weight I was disgustingly hungry the first part of last week but I don't think I gained that much lol. All reps were performed with good bar speed.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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02-28-2012, 02:34 AM #7
Week2
Weight: 218lbs.
Condition: slightly fatiuged from day#1 (ideal)
Age Rage 2/10
WO goal: recover from day 1 but somehow manage to sneak deadlifts in
Volume:6,750lbs
Duration: 45 min
Squat: (light, high bar)
135x5,185x5,230x5
Bench Press: (moderate)
135x5,155x5,185x5,205x5,235x5
Deadlift:
135x5,225x5,315x5,365x5
Asst: ab work,stretching,grip work
PWO: 32oz milk, rice (cooked in beef broth), vegetables (steamed and covered with olive oil)
The deadlifts went very easy.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-01-2012, 02:39 AM #8
Week 2
Weight: 215lbs.
Condition: good enough for being 3AM
Age Rage: 7/10
WO goal: test strength and continue to recover from day 1
Volume: 5,080lbs
Duration: 60 min
Squat: (low bar)
135x5,185x5,225x5,275x3,315x1,335x1,335x1,335x1,33 5x1,335x1
Seated Press:
65x5,95x5,115x3,135x3,160x3
Row:
135x5,155x5,185x3,205x3,230x3
PWO: 32oz milk and 45mins later a meal
Asst: stretching and grip work
The squats and rows were an ideal weight but the presses were a bit light.Last edited by Donkeyno9; 03-01-2012 at 02:43 PM. Reason: body weight edit
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-04-2012, 06:22 AM #9
Week 3
Weight: 215lbs.
Condition: not sure if ready
Age Rage: 5/10
WO goal: destroy angus with volume
Volume: 13,275lbs
Duration: 55 mins
Squat: (high bar)
135x5,185x5,235x5,285x5,285x5,285x5,285x5,285x5
Bench Press:
135x5,155x5,185x5,215x5,215x5,215x5
Row:
135x5,155x5,195x5,195x5,195x5
Asst: stretching,grip work
PWO:32oz milk
I was expecting a real battle with the squats but it went better than expected. Decided on a 10lb jump for bench press and that went well.
My back was feeling real iffy after the third warm up set but 1 rep into the first working set it felt better. My biceps feel good from changing to the high bar position for 2 out of 3 workouts and the only nagging pain I have is some forearm pain near my left elbow but it's almost not worth mentioning.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-06-2012, 02:32 AM #10
Week 3
Weight: 215lbs.
Condition: out for blood
Age Rage: 8/10
WO goal:start recovering from day 1 by reducing volume
Volume: 6,225lbs
Duration: 45 mins
Squat: (light,high bar)
135x5,185x5,225x5,240x5
Seated Press: (moderate)
65x5,95x5,135x5,155x5
Deadlift + chains
135(wo)x5, 135x5,225x5,295x5,355x5 - no belt
PWO- 32oz milk
Asst: bar hang and stretching. Taking a few days off from hand gripper.
I made a huge 40lb jump deadlifting. My bar speed said light weight but I was fighting to keep my lower back from rounding. My grip feels strong and I have no problem holding this weight at the top. I'm hoping to be setting lifetime PR's in 4 more months.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-08-2012, 01:22 AM #11
Week 3
Weight: 217lbs.
Condition: it's 2AM......
Age Rage: 7/10
WO goal: test strength and continue to recover from day 1
Volume: 6,020lbs
Duration: 60 min
Squat: (low bar)
135x5,185x5,225x5,275x3,320x1,345x1,345x1,345x1,34 5x1,345x1
Bench Press:
135x5,155x5,185x5,210x3,230x3,260x3
Row:
135x5,155x5,185x3,205x3,235x3
PWO: 32oz milk
Asst: stretching
I feel beat up. A deload will be needed soon. Edit-feeling better later on in the dayLast edited by Donkeyno9; 03-08-2012 at 03:35 PM.
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-11-2012, 07:08 AM #12
Deload
Weight: 217lbs.
Condition: beat down
Age Rage: ?/10
WO goal: active rest
Volume: 2,725lbs
Duration: 30 min
Squat: (high bar)
135x5,185x5,225x5,255x5
Seated Press:
65x5,95x5,135x5
Row:
135x5,155x5,185x5
PWO:32 oz milk
Asst: stretching
The deload is here. I have the option of continuing the training cycle where I left off or changing the set/rep scheme in hopes of continued 10lb weekly jumps squatting. I am daydreaming about 3x5 with chains for the Day 1 (primary) squat WO and maybe 1x3 on the day 3 (intensification) WO.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-11-2012, 07:22 PM #13
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03-14-2012, 03:23 AM #14
Weight: 217lbs.
Condition: ok
Age Rage: 4/10
WO goal: active rest
Volume: 2,150lbs
Duration: 30 min
Squat:
135x5,185x5,225x5,255x5
Bench Press:
135x5,155x5,185x5,205x5
Pwo:32oz milk
Asst: Stretching
Thanks, the 5 working sets of 5 is going to be a staple as a squat stressor. I think every 2nd or 3rd cycle I'll use it. I'm not convinced that the same set/rep scheme is the best for benching. Age rage is a metaphor for how much fatigue I have accumulated.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-14-2012, 04:49 AM #15
I actually did 5 x 5 with the same weight for all working sets when I needed some remedial squat training last year. I did it for about a month before starting Madcows and got a lot out of it. After doing that it made the ramping sets seem easy.
Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142931161
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03-16-2012, 05:17 PM #16
Deload
Weight: 216lbs.
Condition: tired
Age Rage: 5/10
WO goal: active rest
Volume: 2,725lbs
Duration: 30 min
Squat: (high bar)
135x5,185x5,225x5,255x5
Seated Press:
65x5,95x5,135x5
Row:
135x5,155x5,185x5
PWO:32 oz milk
Were you doing straight sets 3x/week or the Madcows advanced 5x5?I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-17-2012, 06:21 PM #17
Second training cycle
The second training cycle will be as follows:
Day 1:Volume
Squat: 6x4 with chains
Bench Press: 8x3
JM Press: 5x5
Row: 5x5
Day 2:moderate (heavy but maintain bar speed)
Squat 1x5
Bench Press 1x5
Deadlift 1x5
Day 3:Intensification
Squat: 5 sets of singles (5x1)
Bench Press: 5 sets of singles (5x1)
light db asst work as needed
Fukc the seated press for now, it bothers my shoulders and I'm getting way too old to be aggravating my joints with an assistance lift. I can train pretty hard if I deload every 3-4 weeks.Last edited by Donkeyno9; 03-17-2012 at 06:34 PM.
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-18-2012, 07:22 AM #18
Week 1
Weight: 216lbs.
Condition: 100% ready
Age Rage: 0/10
WO goal: death
Volume: 19,360-22,600lbs depending on how one wants to count the chains if at all
Duration: 1hr 15mins
Squat (high bar)
135x5 +add 135lbs of chains+ 135x5,185x5,225x1,250x4,250x4,250x4,250x4,250x4,25 0x4
Bench Press
135x5,155x5,185x3,205x3,230x3,230x3,230x3,230x3,23 0x3,230x3,230x3,230x3
JM Press
45x5,65x5,95x5,95x5,95x5,95x5,95x5
Row
135x5,155x5,185x5,185x5,185x5,185x5,185x5
PWO 48oz milk
Asst: stretching
That was very intense...... and why are there random spaces on my weights?Last edited by Donkeyno9; 03-18-2012 at 12:03 PM.
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-19-2012, 01:13 PM #19
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03-20-2012, 04:51 AM #20
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03-20-2012, 02:15 PM #21
Week 1
Weight: 217lbs.
Condition: 76.42873% ready
Age Rage: 4/10
WO goal: Recover from day 1
Volume: 7,125
Duration: 50mins
AM session was a complete fail. 1 rep with 135 and I got the usual death cramp of wo #2.
fast forward to the PM:
Deadlift:
135x5,225x5,315x5,385x5 -fast
Bench Press:
135x5,155x5,185x5,215x5,250x5 -a little slow
Squat:
135x5,185x5,225x5,260x5
I reversed the order in case the death cramp returned
Thanks
That is exactly what is going on here. Weekly planningI have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-20-2012, 07:26 PM #22
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03-22-2012, 02:31 AM #23
Week 1
Weight: 217lbs.
Condition: a little tired
Age Rage: 2/10
WO goal: Recover from day 1/test strength
Volume: 4,450
Duration: 50mins
Squat: (low bar)
135x5,185x5,225x5,275x3,325x1,350x1,350x1,350x1,35 0x1,350x1- too slow, do not want
Bench Press:
135x5,155x5,185x5,205x3,225x1,265x1,265x1,265x1,26 5x1,265x1-very noice
Asst: rotater cuff,stretching
PWO: 32oz milk
I didn't expect the squats to be this slow. Maybe an off day or maybe I'm using the wrong set/rep scheme with the chains. Next week will make it clear.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-22-2012, 06:10 AM #24
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03-25-2012, 08:23 AM #25
Week 2
Weight: 217lbs.
Condition: good enough
Age Rage: 3/10
WO goal: primary adaptive stimulus (brutal,neurotic ritual of self-obliteration)
Volume: 19,970lbs/23,345lbs without/with chains
Duration: 1hr,20mins
Squat: (high bar)
135x5 +add chains+ 135x5,185x5,225x1,260x4,260x4,260x4,260x4,260x4,26 0x4 - decent bar speed, all sets start on a 2 1/2 min clock
Bench Press:
135x5,155x5,185x5,205x3,235x3,235x3,235x3,235x3,23 5x3,235x3,235x3,235x3 - good bar speed, all sets on a 2 1/2 min clock
JM Press:
45x5,65x5,100x5,100x5,100x5,100x5,100x5
Row:
135x5,155x5,190x5,190x5,190x5,190x5,190x5
Asst: stretching
PWO: 32oz milk and a meal
I really hope I can carry this out 4 weeks or longer because this is working well.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-26-2012, 06:49 PM #26
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03-27-2012, 02:22 AM #27
Weight: 217lbs.
Condition: good enough
Age Rage: 3/10
WO goal: Regain sanity
Volume: 7,640lbs
Duration: 50 mins
Squat (high bar)
135x5,185x5,225x5,270x5 - easy
Bench Press:
135x5,175x5,205x5,225x5,250x5 - same as last week bc I didn't like my bar speed last time
Deadlift:
135x5,225x5,315x5,365x1,395x5 - still beltless Mother Russia!
Asst: stretching, light reps yesterday for added recovery
PWO: 32oz milk
I was cereal about thatI have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-27-2012, 08:22 AM #28
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03-29-2012, 02:31 AM #29
Week 2
Weight: 216lbs.
Condition: tired
Age Rage: 6/10
WO goal: display wrath
Volume: 3,710lbs
Duration: 50 mins
Squat: (low bar)
135x5,185x5,225x5,275x3,330x1,360x1,360x1,360x1,36 0x1,360x1 - a little slow and my form fell apart on the last rep
Bench Press:
135x5,175x5,205x5,230x1,270x1,270x1,270x1,270x1,27 0x1 - decent bar speed
PWO: 32oz milk
Asst: stretching, reverse H rolls
I need a camera, a decent bar, and a wider bench.
Well, I'm not overreaching. When I feel beat up I will deload. I hope if I trade deads for something less stressful on day 2 next week I can drag this out another week or 2 before deloading agian. Deadlifting really took it out of me last work out and as I get older I am noticing I overtrain easier and take longer to recover from it. LOL, I bet your beat down after all that high volume deadlifting.I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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03-29-2012, 03:34 AM #30
man you couldn't be more dead on. I'm very beat up. The groin injury I've been dealing with is weird, I can train through it, but it hurts bad when I'm just sitting around. I think I may have to take a week off while on vacation and evaluate whether I can keep doing the routine. sucks because I'm getting stronger
Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142931161
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