Practical Programming for an Intermediate Lifter

[Donkeyno9]

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

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

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

Dip:
BWx5,25x5,25x5

Reverse H Roll:
3x10 @ 30lbs

Kickbacks:
2x10 @ 15lbs

The squats were almost a 3RM but I had a little left in the tank after the bench press triple. I'm not planning on leaving the 198lb range until I need to so I'm not expecting to move the same weights I did at 242 for a while. Well maybe my deadlift will see a new PR at this weight

[Donkeyno9]

Weight: 208lbs.
Condition: good
Age Rage: 8/10
WO goal: perform more work than I can recover from in 1-2 days
Volume: high
Duration: 60mins

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

Bench Press:
135x3,175x5,185x5,200x5,210x5,225x5
+chain+
135x3,185x4,205x4

Squat: (high bar)
225x16

Hip thrust:
135x5,205x5,245x5

Row:
135x5,175x5,200x5

The high rep squats were tougher than last week but I took a few breaths here and there to manage 1 more rep than last time. Benching 225x5 was easy and the big jump on bench vs chain went ok as well. Overall I was left with the impression that next week will be successful as well.

[Donkeyno9]

Weight: 208lbs.
Condition: good
Age Rage: 8/10
WO goal:deadlift wo going too gonzo
Volume: moderate
Duration: 30mins

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

Row:
3x5 @ 165

Deadlift : (beltless)
+chain+ 225x3,315x3,365x3

bicep 21curls: 21@75lbs

The triple with 365+chain was a huge event for me. A nice 50lb jump and I got to see dead people. The curls and high bar squats seem to be keeping my tendonitis at bay. Overall things are looking up and I'm glad I selected this particular loading progression.

[Donkeyno9]

Weight: 205lbs.
Condition: good
Age Rage: 6/10
WO goal: test strength
Volume: low
Duration: 30mins

Squat: (low bar)
135x3,225x2-belt-275x1,295x1,330x2

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

Dip:
BWx5,25x5,35x5

Rev H roll (prone 90 degree external dumbell rotations from 3 different incline positions)
3x10@30lbs

Kickbacks:
2x10@20lbs

Felt strong this morning. I am noticeably leaner now.

[Donkeyno9]

Weight: 205lbs.
Condition: good
Age Rage: 9/10 (odd for 3rd week)
WO goal: blast angus hard
Volume: high
Duration: 60mins

Squat: (high bar)
135x3,225x5-belt-240x5,255x5,270x5,285x5

Bench Press:
135x3,185x5,200x5,210x5,225x5,235x5
+chain+
135x3,185x3,225x4

(unlock bonus round!)
Squat:
225x17 -----> gasp for life saving oxygen

Hip Thrust:
135x5,225x5,265x5

Row:
135x5,175x5,205x5

I really put the beans to it squatting (both5x5 and high rep sets) and bench vs chain. Hip thrust and bench vs chain got very strong (relative) this training cycle. Get off my lawn punk age rage active today which is not the norm for week 3 of the wave pattern but I'll take it!

[Donkeyno9]

Weight: 205lbs.
Condition: good
Age Rage: 3/10
WO goal:deadlift while dead
Volume: moderate
Duration: 40mins

Deadlift: (beltless)
135x3,225x3,305x5,325x5,345x5,365x5,390x5

Row:
170x5,170x5,170x5

Deadlift: (beltless)
+chain+
225x3,315x3,385x3

Bicep 21 curl : not even once

I was not at all expecting to get 385x3 vs chain but there it is. Not much to say because I need to go play big rigger in the snow storm.

[Donkeyno9]

Weight: 207lbs.
Condition: good enough...maybe
Age Rage: 3/10
WO goal:display/test strength
Volume: low
Duration: 40mins

Squat: (high bar)
135x3,225x3-belt-275x1,315x1,345x1

Bench Press:
135x3,185x2,225x1,275x1

Dip: BWx5,25x5,45x5

Reverse H Rolls:
3x10@30lbs

Kickbacks:
2x10@20lbs

My back was way too trashed this morning from going ape on DL vs chain. I decided to push the workout off untill tomorrow but maybe my decision was wrong (short on time tomorrow) The squat was easier than the single 3 weeks ago and I can say the same for the bench press.

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 6/10
WO goal: partial deload week
Volume:high(ish)
Duration: 60mins

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

Bench Press:
135x3,175x5,185x5,200x5,210x5,225x5
+chain+ (speed)
8x3 @ 145 on 1 min clock

Front squat:
135x3,185x3

GM:
+chain+ 95x5,125x5

Row:
135x5,175x5,205x5

Everything was about right for a partial deload.

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 6/10
WO goal: partial deload week
Volume: low/moderate
Duration: 30mins

Deadlift: (beltless)
135x2,225x3,285x5,305x5,325x5,345x5,365x5

Low Pull: (snatch grip)
135x3,185x3,185x3,185x3

bicep 21's 16@80lbs

Maybe low pulls will help my deadlift?

[Donkeyno9]

Weight: 204lbs.
Condition: bacon
Age Rage: 8/10
WO goal: partial deload week
Volume: low
Duration: 30mins

Squat: (high bar)
135x3,225x2-belt-275x1,300x1,330x3

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

rev H roll: 3x10@30lbs

I had no time to enter WO so I forgot to later on. I smoked both triples despite sleepwalking between sets. Do I smell bacon?

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 8/10
WO goal: very high volume/intensity
Volume: ^^^
Duration: 65 mins

Squat: (high bar)
135x5,225x5-belt-240x5,255x5,270x5,285x5

Bench Press:
135x3,185x5,200x5,210x5,225x5,235x5
+chain+
8x3@150 on a 1 min clock with max bar speed

Front squat:
135x3 -belt- 185x3,205x3

GM:
+chain+
125x5,145x5

Row:
135x5,175x5,210x5

A 20lb jump on the front squat was met with good bar speed and depth. Some slight hip pain went away after using a marginally wider stance squatting so I'm in high spirits about that.

[Donkeyno9]

Weight: 205lbs.
Condition: good
Age Rage: 8/10
WO goal: deadlift but don't go overboard with volume
Volume: ^^^
Duration: 40 mins

Deadlift: (beltless)
135x3,225x3,305x5,325x5,345x5,365x5,390x5

Snatch grip low pull:
10x1 @ 225 on a 1 min clock

Bicep 21's :
80x18
The low pulls from last WO really helped my low pulls this WO. Will this translate into more explosiveness off the floor? Is this even a relevant assistance lift? Not sure but I am very confident about making the jump to 410 next week.

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 8/10
WO goal: test lack of strength
Volume: low
Duration: 30 mins

Squat: (high bar)
135x3,225x2-belt-275x1,315x1,345x2

Bench Press:
135x3,185x2,225x1,275x2

Rev H Roll: 3x10 @ 30lbs

The second rep with 345 was completed with very poor form. This will mark the end of a 15 lb jump every 3 weeks. I'm ok with what I got while in 198lb range thus far and am looking forward to a revised training schedule in the not so distant future. But before that happens I have a 5rm goal to meet!

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 3/10
WO goal:hit 5rm goals!
Volume: ughhhhh
Duration: 85 mins

Squat: (high bar)
135x3,225x240x5-belt-255x5,270x5,285x5,300x5

Bench Press:
135x3,185x2,200x5,210x5,225x5,235x5,250x5
+chain+
8x3 @ 155 for speed

Front Squat:
155x3,195x3,225x3

GM +chain+
135x5,155x5

I went way into overtime resting between sets just so I could hit my goals. *happy dance of exhaustion* Now for deadlifting.........

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 3/10
WO goal:hit 5rm goal!
Volume: moderate
Duration: 30 mins

Deadlift: (beltless)
135x3,225x3,305x5,345x5,365x5,390x5,410x5

Low Pull (snatch grip):
1x10 @245 on a 1 min clock

I smoked my 5rm. I struggled with the second and third set more than the last. Volume work is becoming a bit taxing for a "medium stress" deadlifting day and may get swapped out for a single set of 5 very soon. The low pulls were a bit too slow to jump up in weight again.

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 3/10
WO goal:test strength
Volume:
Duration: 30 mins

Squat: (high bar)
135x3,225x2-belt-275x1,300x1,330x1,360x0

Bench Press:
135x3,185x2,225x2,245x1,285x1

Rev H Roll: 3x10 @ 30lbs

Not too happy about getting stapled but I saw it coming last week.

[Donkeyno9]

Weight: 204lbs.
Condition: worn
Age Rage: 3/10
WO goal:easy start of new program
Volume:low
Duration: 40 mins

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

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

I'm a bit worn from the last training cycle so no assistance rather than a week off.

[Donkeyno9]

Weight: 204lbs.
Condition: worn
Age Rage: 5/10
WO goal:easy start of new program
Volume:moderate
Duration: 55 mins

Squat: (high bar)
135x3,190x5,205x5,225x5-belt-240x5,255x5

Bench press:
155x5,170x5,185x5,200x5,210x5

Squat: (high bar)
+chain+ 225x3

Row:
135x5,185x5

Hip Thrust:
185x5

I scrapped the other program I started in favor of another 5x5 cycle. My goals this time are 345x5 squat and 285x5 bench within 16 weeks. I'm not setting a deadlift goal. I aimed way too low last time and sold myself short.

[Donkeyno9]

Tuesday:
Straight leg sumo pulls:
135x5,225x3,295x3



Today:
Squat: (highbar)
135x3,225x2,275x1,300x2

Bench Press:
135x3,185x3,225x2,250x2

short on time but I got the basics covered.

[Donkeyno9]

Weight: 204lbs.
Condition: good
Age Rage: 5/10
WO goal:easy start of new program
Volume:high
Duration: 55 mins

Squat: (high bar)
135x3,205x5,225x5-belt-240x5,255x5,275x5

Bench Press:
135x3,170x5,185x5,200x5,210x5,225x5
+chain+
225x3

Squat vs chain : 250x3

Row: 135x5,205x5

hip thrust: 205x5

Motivation lvl returning to where it should be mild pain in my right hip is worrying me.