Training in the Wolf's Lair

[JPC]

I figure its a good time to start a log here, since I've just started a new routine and I figure this will hold me accountable and I'll be less likely to bail out and change it too early. My goals are general strength and conditioning, no plans to compete, so my exercise selection is broad. Here is the layout.

I do 3 full body strength workouts, alternated every 3rd day. Each workout is done once in 9 days. I do conditioning on the next day, then a day of rest, but this log will only chronicle the strength workouts. There is a squat, an upper body push, a pull from the floor, and an upper body pull in each workout as follows, current 1RMs in (), all weight in lbs:

Routine A
Back squat, high bar, medium stance(372.5), Bench Press(271.25), Power Snatch(150ish?), Bent Row(258.75)

Routine B
Front Squat(286.25), Overhead Press(165), Power Clean(220ish?), Chinup(286.25)

Routine C
Conventional Deadlift(441.25), Dip(318.75), Overhead Squat(131.25), High Pull from above knee(195)

Progresson: I'll start with 5x5@80% of 1RM, a strict 3 minutes rest between sets. I'll add 1% each workout(I can add in increments of 1.25lbs). Every 4th workout will be a deload @80% of the previous workout. When I can't get 5 reps on all sets, I'll drop to 4 reps, and so on, down to singles. When I can't get the 5th single, I'll deload for a week and go for a new 1RM. The exercises may progress at different rates, so eventually I may be doing different reps on different exercises.
I've never tried this loading idea before, so its an experiment. You'll notice the decimals in the weights, yeah I like to be precise, and I lift at home so I don't have to worry about small deviations in plate or bar weight screwing with my preciseness.

My current physical stats are
Height, 5'10 1/2"
Weight, 195

My first workout was yesterday and went as follows:

5/14/08
Back Squat, 297.5 x 5/5/5/5/5
Bench Press, 217.5 x 5/5/5/5/5
Power Snatch, 120 x 5/5/5/5/5
Bent Row, 207.5 x 5/5/5/5/5

neck/rotator cuff/grip work
_________________
In Wildness Is The Preservation Of The World...~Thoreau

 

[Donut62]

So wait, those aren't conversions from kilos, but you are microloading? Interesting.

 

[JPC]

Yeah, I'm adding 1% for 3 workouts, then deload, then 1% for 3 workouts, deload, etc on up until I hit a new 1RM. Well see how it goes.

 

[JPC]

5/17/08

Front Squat, 228.75 x 5/5/5/5/5
Overhead Press, 132.5 x 5/5/5/5/5
Power Clean, 175 x 5/5/5/5/5
Chinup, 228.75 x 5/5/5/5/5

skipped neck, rotator, and grip work to mow the grass

 

[the_harbinger]

Yeah, I'm adding 1% for 3 workouts, then deload, then 1% for 3 workouts, deload, etc on up until I hit a new 1RM. Well see how it goes.

Sounds interesting. How much of a deload are you planning to do?

Good luck, man.

 

[JPC]

the deload will be 80% of the last workout, for instance, my squat progression will look like this: 297.5, 301.25, 303.75, (243.75), 307.5, 310, 313.75, (250), etc

 

[JPC]

5/20/08

Deadlift, 352.5 x 5/5/5/5/5
Dip, 255 x 5/5/5/5/5
Overhead Squat, 105 x 5/5/5/5/5
High Pull, 150 x 5/5/5/5/5

neck, rotator, grip work

 

[JPC]

5/23/08

Back Squat, 301.25 x 5/5/5/5/5
Bench Press, 218.75 x 5/5/5/5/5
Power Snatch, 121.25 x 5/5/5/5/5
Bent Row, 208.75 x 5/5/5/5/5

neck, rotator, grip work

This workout felt a bit easier than last time except for the power snatches. The last rep was real ugly.

 

[JPC]

5/26/08

Front Squat, 231.25 x 5/5/5/5/5
Overhead Press, 133.75 x 5/5/5/5/5
Power Clean, 176.25 x 5/5/5/5/5
Chinup, 231.25 x 5/5/5/5/5

the last rep on everything was a slow grind, except for the power cleans, which felt stronger than last time

 

[XTrainer]

Interesting, I need some micro-plates.

 

[JPC]

5/29/08

Deadlift, 356.25 x 5/5/5/5/5
Dip, 257.5 x 5/5/5/5/5
Overhead Squat, 106.25 x 5/5/5/5/5
High Pull, 151.25 x 5/5/5/5/5

neck, rotator, grip work

 

[JPC]

oops

 

[JPC]

6/1/08

Back Squat, 303.75 x 5/5/5/5/5
Bench Press, 221.25 x 5/5/5/5/5
Power Snatch, 122.5 x 5/5/5/5/5
Bent Row, 211.25 x 5/5/5/5/5

 

[JPC]

6/4/08

Front Squat, 233.75 x 5/5/5/5/5
Overhead Press, 135 x 5/5/5/5/4! Fuck. The press drew first blood.
Power Clean, 178.75 x 5/5/5/5/5
Chinup, 233.75 x 5/5/5/5/5

neck, rotator, grip work

Well, I'm not sure if I can accept dropping to 4s on the press so soon. I might go for 5s again after the deload which is next.

 

[JPC]

6/7/08

92 degrees in the garage at 7pm. Was still 90 at 9pm when I finished.

Deadlift, 360 x 5/5/5/5/5
Dip, 260 x 5/5/5/5/5
Overhead Squat, 107.5 x 5/5/5/5/5
High Pull, 152.5 x 5/5/5/5/5

For the first time, every rep of OH squat was in the groove. Usually I'm fighting to hold the bar in the right place on a few reps, or losing it forward and having to take a small step to catch it. They were effortless today.

 

[JPC]

6/10/08

First deload workout. I decided that instead of dropping the load 20% and keeping volume the same, I'll keep the load the same and just do one top set. Deload the volume. For one, it saves time, and two, I think it might give me enough of a break without detraining the cns.

Back Squat, 303.75 x 5
Bench Press, 221.25 x 5
Power Snatch, 122.5 x 5
Bent Row, 211.25 x 5

neck, rotator, grip work

Felt refreshed, and not worn out like usual.

 

[JPC]

6/13/08

Front Squat, 233.75 x 5
Overhead Press, 135 x 5
Power Clean, 178.75 x 5
Chinup, 233.75 x 5

 

[JPC]

6/16/08

Deadlift, 360 x 5
Dip, 260 x 5
Overhead Squat, 107.5 x 5
High Pull, 152.5 x 5

neck, rotator, grip work

 

[JPC]

6/19/08

Back into it after the deload.

Back Squat, 307.5 x 5/5/5/5/5
Bench Press, 223.75 x 5/5/5/5/3
Power Snatch, 123.75 x 5/5/5/5/5
Bent Row, 213.75 x 5/5/5/5/5

The squats were tough as hell. I tweaked my low back on the second set. The 3rd set was as hard as any 5th set has been so far, but the back pain was minor so I continued. After the 4th set, I had serious doubts I would complete the 5th. The 3rd rep on the 5th set was an all out slow grinding effort, but I would not be denied. I hit depth every rep and kept to only one deep breath between reps and fought through the final two. But it took a lot out of me and the Bench suffered from it. Felt like shit for every set, and simply ran out of steam by the 5th set. I will drop to 4 reps next time. During the Power Snatch warmups I felt like I had nothing. But I found a second wind after the first set. The Rows still feel strong with room to spare. Sitting here typing this, the back injury is making itself known. It will be worse in the morning.

 

[JPC]

6/22/08

Still quite sore from Thursday.

Front Squat, 236.25 x 5/5/5/5/5
Overhead Press, 136.25 x 4/4/4/4/4
Power Clean, 180 x 5/5/5/5/5
Chinup, 236.25 x 5/5/5/5/5

neck, rotator, grip work

I pulled something in my upper trap or something, right on top of shoulder a couple weeks ago and I felt it a little last time I did overhead presses and overhead squats. This time I felt it a lot on the presses. It better go away.