Brian's strength log

Brian Stone · 09-30-2009, 07:07 AM

Started a strength program on Monday, so I thought I'd log it here. Open to any criticism / suggestions as this goes on. Starting with an SS MWF only program right now, with maybe some metcon on Saturdays if I'm feelin' froggy. There will be some trial and error with food, as well as any extra work I can tolerate as I build up tolerance for the program.

Height: 6'3"
Weight: About 220 (heavier than I normally am)
Don't really know 1RM's, but these are 5RM's going in, with the disclaimer that I haven't done some lifts for a while because I've been doing a lot of aerobic training for a half marathon.

5RM's
Squat: 170
Bench: 155
Press: 115
DL: 215
Clean: Have to work on this. Right now I've only been doing hang cleans to get used to the movement.

Not doing GOMAD or anything like that, particularly since I have somewhat high BF compared to where I usually am. I'll probably be looking to eat roughly 3500 cal/day, and will tweak based on results under the bar.

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Ongoing PR's
Edit: Going to be keeping PR's tracked in this first post. Will try to keep updated and add dates as I get them. This is for major lifts:

Front Squat: 235x5 (5/21/11)
Decline BP: 255x5 (5/19/11)
DB Snatch: 110x5
DB Rows: 130x9 (5/23/11)
Press: 160x5 (5/23/11), 175x1 (5/23/11)
Deadlift: 425x5 (5/24/11),
BP: 215x5 (4/25/11), 225x2 (4/25/11)

Currently not doing Back Squat due to shoulder issues. I am also not documenting accessory lifts beyond what is here for now.

Brian Stone · 09-30-2009, 07:10 AM

Mon Sept 28

I had squatted 2 days prior and was too sore to do them this workout. Need to adapt to the SS frequency

Warmup: Jumprope 5 mins
Press: 45#x5x2
65x5
85x3
105x2
120x5x3

DL: 45x5
95x5
135x5
175x3
205x2
225x5
backoff: 185x5x2

Tuesday: rest

Brian Stone · 09-30-2009, 11:25 AM

I realize I forgot to list goals in here. I'm hoping I'm able to hit these targets before the effectiveness of this program tapers off; I will modify as appropriate thereafter.

I'm going for the following, which seems reasonable and ambitious enough given current strength balances:

Bench: 225#
Press: 155#
Squat: 325#
Deadlift: 365#

Time period: 6 months

I don't have a pulse on the PC, but that's the lift I'm least concerned with right now, as I consider it less a pure strength gauge.

Brian Stone · 09-30-2009, 07:10 PM

Wed Sept 30

Bowling

Workout:
Somehow got my wires crossed and thought my previous BP PR was 170 instead of 155, so the progression below reflects that. Amazingly, I got the 175 worksets, though, so my previous supposed 5RM must have been BS.

Jumprope 5 mins
15 Back Extensions
15 Stiups
(this warmup may change as my capacity improves into the program, but I'm not pushing my luck first week in)

Squat: 45#x5x2
95x5
125x3
155x2
175x5x3

BP: 45x5x2
75x5
115x3
155x2
175x5x3

Chins: 6, 5, 3

Same load on squats and BP heh. Hopefully this program will work that out.

Brian Stone · 10-02-2009, 08:08 PM

Thu Oct 1: Rest

Fri Oct 2: Have some major chest DOMS today, but not so bad for me to avoid doing presses.

Warm-up: 10 mins eliptical

(weight*reps*sets)
Squat: 45#x5
95x5
125x3
155x2
180x5x1, 185x5x2
Was original going to do 180 for work sets, but felt I could get a little more in

Press: 45x5
65x5
85x5
105x2
125x5x2, 125x4
Couldn't get the fifth rep on the third work set - argh! I think chest soreness played into this, though, so not too bummed. I'm going to keep this as my work weight next time around but do AMRAP on the last work set.

Power Clean: Very inexperienced with these, so struggling with them right now. Ran out of time, but going to do some significant backoff work in the future to work on form.
45x5
65x5
95x5x2
115x5
125x5x2

Don't feel as smoked after this workout as some others. I'm going to start incorporating light off-day work a bit in the future and see how that affects the program.

Brian Stone · 10-05-2009, 03:46 PM

Rested on the weekend.

Mon Oct 5
Warm-up and prelim sets on all exercises in the same style as previous.

Squat: 190x5x2, 195x5, 195x4
backoff: 135x5

Bench Press: 180x4, 175x4, 165x4
I had slight soreness still from last workout but really killed myself on first set, which ruined the follow-ups. I suspect getting overzealous last time w/ the 175's was too big a jump. Going to drop back to 165x5x3 for next BP workout to make sure I have a sustainable progression.

Chins: 6-5-3

Bench frustrated me but good progress with the squat. I need to work on form, though, so will ensure I do backoff work as often as possible there.