Practical Programming for an Intermediate Lifter

[Donkeyno9]

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.

[Donkeyno9]

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)

[Donkeyno9]

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.

[Donkeyno9]

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!

[Donkeyno9]

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.

[Donkeyno9]

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.

[Donkeyno9]

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.

[Donkeyno9]

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.

[Donkeyno9]

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.

[Donkeyno9]

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.

[Donkeyno9]

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 day

[Donkeyno9]

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.

[ArchDukeOfTops]

I'm really liking the new programming. Those 5 x 5 all work sets are gonna get you strong quick.

and lol at age rage.

[Donkeyno9]

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

I'm really liking the new programming. Those 5 x 5 all work sets are gonna get you strong quick.

and lol at age rage.

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.

[ArchDukeOfTops]

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.

[Donkeyno9]

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

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.

Were you doing straight sets 3x/week or the Madcows advanced 5x5?

[Donkeyno9]

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.

[Donkeyno9]

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?

[Bum-Life]

loving the list of stats, especially age rage.

[ArchDukeOfTops]

brb doing all 3 phases of block training in one week.

age rage engaged.

[Donkeyno9]

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

loving the list of stats, especially age rage.

Thanks

brb doing all 3 phases of block training in one week.

age rage engaged.

That is exactly what is going on here. Weekly planning

[ArchDukeOfTops]

Were you doing straight sets 3x/week or the Madcows advanced 5x5?

I think I was doing it once a week. It was just something I made up when I got back to squatting to get back in the swing of things. I did madcows intermediate right after. My squat got decent, but then I had hernia surgery.

[Donkeyno9]

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.

[ArchDukeOfTops]

good work sets with the singles man. That type of work has got to make your stronger.

[Donkeyno9]

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.

[ArchDukeOfTops]

your keyboard got stuck when your were typing 235 x 3 bro, may wanna correct your journal entry

[Donkeyno9]

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

your keyboard got stuck when your were typing 235 x 3 bro, may wanna correct your journal entry

I was cereal about that

[ArchDukeOfTops]

how you feeling so far on this program, beat up or well rested?

[Donkeyno9]

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.

how you feeling so far on this program, beat up or well rested?

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.

[ArchDukeOfTops]

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.

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