Wayne's quest to an elite total and trying not to die

[musclehead09]

Haven't been on the forums in a long time. I'll link this new log in my old one from months ago. Followed the below program when I first started powerlifting in September 2013 however I did not do the proper accessory or frequency method exercises.

Tuesday
Bench/Press 2x5, 1x5+ (Rotate)
Curl 2x10-20 / Weighted Chins 2x6-8 (Rotate)
Squat 2x5, 1x5+
Shrugs 4x25
Hanging Leg Raises 2x12

Thursday
Bench/Press 2x5, 1x5+ (Rotate)
Curl 2x10-20 / Weighted Chins 2x6-8 (Rotate)
Deadlift 1x5+
Shrugs 4x25
10 minutes of conditioning

Saturday
Bench/Press 2x5, 1x5+ (Rotate)
Curl 2x10-20 / Weighted Chins 2x6-8 (Rotate)
Squat 2x5, 1x5+
Shrugs 4x25
Cable Crunches 2x12

Sunday
10 minutes of conditioning

Tuesday - Sunday
Frequency Method Chins and Push-ups
Burpee conditioning

My best lifts are a 370 squat, 230 pause bench and 385 deadlift (strained my abdomen on 405). Now after inconsistency and a cut gone wrong I'm at 335/210+/365. Following Greyskull Linear Progression (GSLP) to 405/275/mid 400's if possible. I want to keep this simple and only have 3 days to train.

After I need to reset several times I'll follow a GSLP inspired Texas Method. Until then I'll enjoy the regular GSLP programming again.

[musclehead09]

Tuesday August 11, 2015

Bench Press
155x5,5,17 (PR)

EZ Bar Curl
60x20,12 (PR?)

Squat
225x5,5,15 (PR)

DB Shrugs
40's 2x25

Hanging Leg Raises
BW 2x12

Frequency Method:
Push-ups 3 sets of 15 throughout the day
Chin-ups 3 sets of 5 throughout the day

Sprained my ankle last week. No burpees until a week or 2 from now. First workout I hit some monster rep PR's. I had 20 on both bench and squat but had no spot and was exhausted.

[musclehead09]

Just frequency method scattered throughout today:

Pushups 3x15
Chins 3x5

I should probably start out just a few times a week with these. Eventually working more hours I may alternate ladder chins one night and pushups the next (recommended if you don't have access to do chins throughout an entire day).

[musclehead09]

Plan to improve diet over the long haul in phases:

Phase 1 (currently working on it)
- No fast food, pastries, etc
- No eating the above mentioned at work when it's free
- Limit Milk to twice a day

Phase 2 (Started recently)
- Eat more veggies
- Always have frozen chicken and veggies on hand
- Increase quality of carbs (oatmeal, pasta, potatoes)
- Increase Intake

Phase 3 (Work in progress)
- Eat healthier days (butter, good oils, maintain whole egg intake)
- Get more consistent with timing of meals so I don't get hungry
- Time food with respect to training

Phase 4 (Start in a couple of months)
- Reduce less natural carbs (oatmeal and pasta) and replace with more fruits, veggies and potatoes
- Eliminate diet soda entirely

Phase 5 (long term/year like goals)
- Count macros when I have goals later on.
- Count sodium and sugar intake

[musclehead09]

Thursday August 13, 2015

Mobility

OHP
45 2x5
65x3
75x5,5,15

Chin-ups
BW 2x8 (easy)

Deadlift
135x5
185x3
225x1
265x15 PR

DB Shrugs
40's 4x25

Leg Raises
BW 2x15

[InspecktaDeck]

You havnt squatted 405 yet?

[musclehead09]

I took a month off back in May 2 weeks of being real sick then 2 weeks studying only for some certifications in my job field. Squat went from easier 370 to a death like 335. Building back up now. I was gaining strength on a cut then the break killed me. It's like I lost more strength than I did bodyfat.

[musclehead09]

Also learned I gotta stay medium to high frequency. Low frequency high volume in 1 session tanked my squat. Tried some josh bryant stuff at the beginning of summer into the other week and all it did was keep me where I was after losing strength.

So my plan moving forward is GSLP again and try to squat 405 using it. If I stall several times then do texas method with the GSLP rep outs on volume day and use the 5RM's on intensity day (then triples doubles and singles when necessary). But hopefully I hit 405 doing simple ****.

[musclehead09]

Walked 20 minutes.

[musclehead09]

Bodyweight Ladder session:

Pushups
1 set of 1,2,3,4,5,6,7,8

Chin-ups
3 sets of 1,2,3

[the540guy]

My name is also Wayne. So I approve this message. You need to up the weight.

[musclehead09]

Thanks for joining. 15 is a lot lf reps but according to Johnny Pain just double up the weight added each time. So instead of 5 lbs for squat and deadlift do 10. Instead of 2.5 lbs for bench and OHP do 5. Goal reps is to get 10 so it'll level out in a few weeks. I can use this time for hypertrophy. I'll be running this all the way down to 3x3 before resetting so it's good that will take a long time

[musclehead09]

Saturday August 15, 2015

Weighed 169 this morning. Hovering around 20-23% bodyfat. Decided I have nothing to lose by dropping all the way to 10% so I can just rebuild the proper way this time. If I get stronger then cut again all I'll do is get to where I'm at now. My swell cut fully before I start gaining weight again. Here's my session today:

Bench Press
45 2x5
95x5
135x3
160 2x5, 1x15 (Massive PR)

Seated DB Curls
20's x10
30's x12,10

Squat
45 2x5
95x5
135x3
185x1
235x5,5, 15 (Killer PR. Brain died)

Kroc Row
50x25

Cable Crunch
35x10
72.5 2x12

Who knows. I've read from many sources performance shouldn't drop until you hit single digit bodyfat. If I reach 10% and not go any lower maybe I'll keep hitting PRs. Hopefully this holds up when I'm into sets of triples later on

[musclehead09]

Walked 2 miles - 36:31

[musclehead09]

Walked 27 minutes in hot as balls weather.

[musclehead09]

High intensity conditioning

100 squat jumps in 5:46. Feels like death as I just had ate. Def need to get my conditioning up. My legs are fried from the week of squatting 2 different days for a set of 15 on the rep outs. Think I should do squat jumps on the middle (deadlift) day and an upper body intensive conditioning session on Sundays. Or at least sprints not squats

[musclehead09]

Tuesday August 18, 2015

Bench Press
45 2x5
95x5
135x3
165x5,5,14 PR

EZ Bar Curl
30x10
50x8
70x15,10 PR

Squat
45 2x5
95x5
135x3
185x2
225x1
245x5,5,12 PR

Kroc Row
50x30

Hanging Leg Raise
10 lbs 2x12

[musclehead09]

Walked 2 miles 35:11

Chin-up ladder 3x1,2,3 (18 total) 1 minute rest per set