I’m resuming this log again after a long lay-off.  I’ve been lifting, but not recording my training, and want to start keeping good records so that I can better track and evaluate progress.

I’m coming off a heavy teaching semester where I was only getting to the gym 1-2 times per week.  I more or less maintained strength, but feel fairly out of condition, and am carrying a bit more bodyfat than I’d like (though it’s not too bad).  As such, I’ll be spending the next 6 weeks or so doing a conditioning-focused block.  I’ll keep the lifting pretty minimal and supplement it with conditioning circuits and sprints to try to get into better shape and strip off a bit of bodyfat.  After this cycle, I plan to focus on strength with the shorter-term goal of hitting 405-265-435 in squat/bench/deadlift.

For lifting, I’ll follow a modified 5/3/1 type scheme, which is really 8/5/3.  In each case, I will work up to 80%, 85%, or 90% in fives sets, going for AMRAP on the last set.  I will also cycle through the rep ranges in a staggered way, so that I’ll use different rep ranges for different lifts in a given day.  Since I’m not doing assistance work unless it’s worked into the conditioning circuits, I will sometimes substitute lift variations, especially on 8- or 5-rep days (e.g. front squats for back squats, incline or CGBP for bench, SLDL or SGDL for deadlifts, Klokov press or push presses for overhead press).  I’ll do squat and bench on Mondays and Thursdays, Deadlift and overhead pressing on Tuesdays and Fridays.

Thursday’s training

  • Squat: Bar x10, 135×6, 185×6, 225×6, 275×6, 315×6
  • Front squat: 300x3x5
  • Bench: Bar x10, 95×6, 115×6, 135×6, 160×6, 185×6, 205×6, 225×2
  • CGBP: 155x6x5
  • Pendlay rows: 185x5x5 (supersetted with CGBP)
  • Hill sprints x10

Friday’s training:

  • Deadlift: 165×5, 205×5, 250×5, 295×5, 335×7 (straps and belt on last set).  Est. 1RM = 412
  • Klokov press: Bar x10, 65×3, 85×3, 100×3, 115×6. Est 1RM = 138 (=> 172 on press)
  • Clean & push press/Pullups: 135x3x6/BWx3x6
  • Farmer’s walk: 1 lap w/70s, 1 lap w/80s, 1 lap w/90’s (had to pause twice with the 90s)
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