12/25/09 Friday Christmas
Active Recovery: Wii sports. I suck at bowling but own tennis and baseball.
12/26/09 Saturday to Current 12/30/09
Getting over the stomach flu for time. Definitely not a PR on this one. I've missed 2 days of work this week and have the next few off for the holiday. Taking a while to move on here.
On a different thread, I was looking through my old entries from 13 months ago and got thoroughly depressed:
Back Squat 305x5x3
Bench Press 215x5x3
Weighted Chins 58x5x3
The bench is nothing extraordinary, nor is the squat to be honest, but compared to where I am now... geez.
I've decided that it's a good idea to actually plan training, including numbers you want/expect to hit throughout the year. The below goals are those numbers.
Squat: 1 rep max @ 350
Deadlift: 1 rep max @ 400
Bench: I'd like to hit 265 for reps again. This isn't as solid.
Press: Bodyweight (whatever it is) + 5 lbs. I'm guessing this will be something like a 175 lb press.
I've also made up my mind. I've flip flopped around different competitive athletic interests that I've done in the past and would like to get into, but they're not all realistic. I enjoyed my time fighting, but there aren't any gyms in my area and at this point, showing up to work with black eyes and the like doesn't go over as well.
I was in Europe and got to watch a few rugby games and thought that maybe, just maybe I could put on enough weight to not get destroyed. that's still a possibility, though 7s is most likely.
I'm left with powerlifting. I'm searching for a meet, but I'd like to enter one in the next calendar year, sometime in the next quarter. As soon as I can find one within a decent distance of my house I'll enter it to force adherence.
I'm going to go back to the novice programming from Practical Programming
until I stall out. Then I'll be justified in using 5/3/1. My #'s right now aren't close to what they were when I was getting close to finishing my novice progression. I may not get all the way back there, but I should at least try before going to intermediate/advanced programming like that. To be clear, I'm not ditching 5/3/1, I'm just trying to get back to a point where it actually makes sense to go for something like that.
Monday- Squat, Bench/Press, Pull ups
Wednesday- Squat, bench/press, Deadlift
Friday- Squat, Bench/press, Chins
Everything is starting fairly low with the idea of making bigger jumps if necessary upfront and reducing jumps to 5/10 lbs per lift.
Squats will start at 200 x 5 x 3. Bench will start at 165 x 5 x 3. Press will start at 115 x 5 x 3. Deads will start heavy(er) @ 260
Starting on either 1/1/10 (depending on how I'm feeling) or 1/4/10, I expect to begin 5/3/1 between 2/15/10 and 3/1/10. This date relies on whether I stall or can continue to progress. 6-8 weeks should theoretically yield increases of 90-120 on the squat, hopefully ~60 on the bench, who knows on the press and I hope I can get the deadlift back to 350 x 1 x 5. I guess with the starting weights and 6-8 weeks of linear work I'd likely be more like 310-340, but we'll see.
As for bodyweight, I can't really get much bigger/heavier than 170-175. I guess the closest weight class I could go from there would be 165. The next weight class up would make me short, fat and pretty much the opposite of what I'd like.