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QuantumPositron2
05-31-2012, 01:01 AM
April Logs.

Height: 6 feet, 4 inches
Weight: 235 lbs.

4/2/12 Volume Load: 3.7 Metric Tonnes

Squat:* 185lbs x 5, 205lbs x 5, x 5, 185 x 5**
Push Press: 135 x 5, 150 x 5, x 2, x3, 135 x 5
DB Row: 80 x6, x6, x6

*Low bar, mid-stance ala Starting Strength
**Following a Skewed Pyramid loading paradigm as described in Tudor Bompa Periodization 5th Ed.

4/11/12 VL: 2.2

Squat: 185x5, 205 x5, x5
P.Press: 135 x5, x5, x3

04/15/12 VL: 1.6

Squat: 185x5, x5, 205 x5
P. Press 135 x5
Pullup:* Bodyweight x6 x6 x5

*Supinated hands, call that chin or pull or whatever.

04/18/12 VL: 2.1

Squat: 185 x5, 215 x5, x5
Press (no leg drive): 95 x5, 135 x5, x5
Pullup: BW x 5, x5

04/22/12 VL: 2.4

Squat: 205 x2, 215 x2, 225 x5 x3 x3
Hang Clean into Push Press: 115 x3, 135 x3, 145 x5 x4
Pullups: recorded 30 total (no, not in one set).

04/26/12 VL: 2.9

Squat: 205 x2 x3, 235 x3 x3
HCPP: 135 x5, 155 x4 x4
Push Press: 135 x6, x7, x2**
Pullups: BW x7 x5 x5 x7
Dips: BW x5

**All this pressing got me nowhere. Lost my program focus :(

04/29/12 VL: 3.3

Squat: 205 x5 x4 x3
P.Press: 135 x2 x2 x1, 165 x3 x2 x2 x3
HCPP: 155 x4, 145x 4, 135 x5 x4*
Pullups w/ FAT GRIPZ!!** BW x5 x5 x5
Dips: BW x7

*I thought I'd become a pressing phenom and use the Modified Hepburn. Yeeaaah. It didn't work out that way.
** I love Fat Gripz.

QuantumPositron2
05-31-2012, 01:12 AM
It looks like I spent all of April chasing my tail squat-wise. And I didn't do any pulls. I was doing a lot of reading during this time and trying stuff out: skewed pyramids, hepburns, Poliquin's pullup routine, fat gripz, yadda yadda yadda. I lost my program focus. I also spent a lot of time in a haze from suddenly training again. Just a few squats and some presses and I was zonked for two to three days at a time. As May picked up my fitness level improved and so did my focus. I wrote the following strength goals down in my log:

Squat: 315 lbs x 3 --> 405 lbs x 3
Pulls: 405 lbs x 1 --> 500 lbs x 1
Press: 205 lbs x 1--> 225 lbs x 1
Pullups: BW x 15 -->BW x 20

The first number was my short term goal, which I defined something I thought I could achieve in about 3 months. The second number was my long term goal, which I defined as a PR I wanted to ultimately achieve but didn't know how long it would take.

QuantumPositron2
05-31-2012, 01:44 AM
May Logs.

I decided to use the Starting Strength form and basic 2x/wk program. I wanted a coherent loading paradigm, something more specific than what Rippetoe outlined in his book. So I decided to use Prelipin's Strength Chart. Let's see how it went:

05/05/12 VL: 4.4

Squat: 185lbs x 5 x5, 205 x5
Deadlift: 275 x 1, 295 x 1, 305 x 1, 315 x1, 325 x 1, 355 x1** Found my max. Now the work: 285 x4 x3 x3
Push Press: 175 x1** Found my max. 125 x6 x5 x5
Pullups: BW x9 x4

Comment: A pull max of 355!? My last pull was over a year ago and about 315. Needless to say, I was stoked. Louie Simmons said squats can improve a deadlift. Is that what happened here? I dunno.

05/09/12 VL: 4.1

Squat: 185 x4, 225 x3 x3 x3 x3
Deadlift*: 295 x3 x2 x3 x3
Press: 115 x4, 130 x5 x5 x5
Pullups: BW x6

*Standard deadlift form with a mixed grip. No straps, no hooks. It turns out the fat gripz did their job.

05/12/12 VL: 4.3

Squat: 185 x2 x2, 235 x3 x3 x3 x3
Deadlift: 205 x3 x3 310 x5
Press: 115 x3 x3 x3, 135 x4 x4 x4 x4
Pullups: BW + 15lbs: x4 x3 x3 x3

05/14/12 VL: 3.1

Squat: 185 x3, 205 x3, 245 x3 x3 x3 x3
Deadlift: 225 x3 x3, 320 x5
Press: 115 x5 x4 140 x4 x3 x3
Pullups: BW + 17.5lbs x4 x3 x3 x2

*Warmup sets figured at 60% of 1RM

05/16/12 VL: 3.5

Squat: 185 x3, 205 x3 x3 x1, 255 x3 x3 x3 x3
Deadlift: 225 x3 x3, 330 x5
Press: 115 x3, 145 x3 x3 x3 x2
Pullup: BW + 20lbs x 2.

*Press kept getting heavier over the last week or so and I struggling to push it up. So I decided to back down on the weight. Clearly something wasn't working here.

05/18/12 Maxing Deadlift

Deadlift: 225 x3 x3, 315 x2, 355 x1, 375 x1 !!

YESSS! But it gets better!

395 x1, 405 x1, 415 x1!!! <-- surprised + stoked = stokeprised?

05/20/12 VL: 3.9

Squat: 185 x3 205 x3, 225 x3, 265 x3 x3 x3 x3 x3
Deadlift: 225 x3, 340 x3
Press: 140 x4 x4 x3 x2 x2
Pullup: BW + 20lbs x3 x4 x4


05/23/12 VL: 6.6!!

Squat: 205 x3 x3 x3, 225 x3 x2, 275 x3 x3 x3 x3 x3
Deadlifts: 315 x1, 335 x1, 355 x1, 365 x5
Press: 135 x5 x4 x3*
Pullups: BW + 20lbs x5 x4 x4*

*Dropped Prelipin's Chart for presses and pullups. It didn't seem to be working. I decided to go with three sets of five reps as the goal, with load increasing once I could do all 15 reps.

Krok Rows: 50lbs x10, 60 x10, 70 x8

05/27/12 Squat Max

Squat: 205 x3 x3, 225 x3 x3, 315 x1 :D :D


05/30/12
Squat: 205 x4 x3, 235 x3, 255 x3, 285 x3, 295 x3 x3 x3 x3.
Pullups: BW + 20 lbs x5 x5 x4
Krok Rows: 60 x10, 70 x10*

*According to Matt himself, he would go for a 10RM then increase the weight. That's what I'm doing here. Nowadays he does 20RM, but he's also running out of space to hoist a 300lb dumbell which explains the high reps.

QuantumPositron2
05-31-2012, 01:53 AM
I made my short term goals for squats and deadlifts. I am really happy about that. Overhead presses just sort of stalled. And I'm dumbfounded about that. In June I'm going sloooower and doing 3 x 5's with presses and pullups. Also, I dropped 20 reps of pullups from my goals. 20 rep pullups is a strength-endurance goal. And right now I'm interested in strength only. So I need a bodyweight + xyz pounds pullup goal. In June I'm looking at some increased ab work to help support my strength goals and I will probably add krok rows only because they are fun and I'm overly attached to my deadlift max at the moment. :confused: