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Old 07-10-2009, 09:34 AM   #1
Tim Brown
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Location: Milwaukee, WI
Posts: 145
Default Tim's Picking Up Heavy Stuff Log

This is a lifting log. I've done Crossfit, Ross Enamait, a cycle of SS, and endurace stuff in the past, but all it taught me was that I like to put heavy stuff on my back and squat down.
I'm currently running a kind of mishmash of the Texas Method and Bill Starr (core lifts) with little to no assistance exercise: every now and again I'll toss a tabata interval or long cycle in there if I'm in the mood or feel the belly is rounding out too much.

I'm somewhere between 5'8 and 5'9 at about 165, ~15% BF. I'd call what I eat paleo, but in reality I just stay clear of the grains. I love milk, peanut butter, and ice cream and have no intention to stop eating them. Deliciousness and joy should always be a calculated factor.

My Current PRs (in triples, I don't ever do 1RM)
Squat = 240
DL = 270
BP = 165
Press = 110
PC = 135

My Goals
Squat = 300
DL = 315
BP = 200
Press = 135
PC = 185
I wouldn't mind being 170 with 12% BF, but if I gains require me to buy new all new pants again the wife's gonna yell at me.
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Old 07-10-2009, 09:41 AM   #2
Tim Brown
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My cycle starts on Tuesday So I'll post my Tues and Thurs workouts

Tuesday:
Deload after long vacation
Squat
5x5
115 - 140 - 170 - 195 - 225
Bench
5x5 across
140
PC
5x5 across
115

Sore, first one back after a break is always taxing.

Thursday:
Recovery Day
Squat
5 reps each
115 - 140 - 165 - 165
Press
5 reps
65 - 70 - 80 - 90
DL
5 reps
140 - 175 - 205 - 235
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Old 07-11-2009, 12:06 PM   #3
Tim Brown
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7/11/09 Saturday

Intensity Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
165 lbs x 5 reps
195 lbs x 5 reps
225 lbs x 3 reps
165 lbs x 8 reps

Bench
95 lbs x 5 reps
110 lbs x 3 reps
125 lbs x 2 reps
140 lbs x 1 rep
155 lbs x 3 reps

Power Cleans
90 lbs x 3 reps
100 lbs x 3 reps
110 lbs x 2 reps
115 lbs x 2 reps
125 lbs x 1 rep x 2 sets

The squat was a little wobbly on Tuesday's volume day, so I decided to keep it at 225. If I'm going to restart I figured I should give myself enough room.
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Old 07-14-2009, 02:21 PM   #4
Tim Brown
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7/14/09 Tuesday

Volume Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
170 lbs x 5 reps
195 lbs x 5 reps
225 lbs x 5 reps

Press
65 lbs x 5 reps
85 lbs x 5 reps x 5 sets

Power Clean
95 lbs x 3 reps
105 lbs x 3 reps
120 lbs x 3 reps x 5 sets
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Old 07-14-2009, 02:38 PM   #5
Sam Nutt
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Hey Tim. Welcome to the boards! Why don't you do 1RMs, if you don't mind me asking?
__________________
Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 07-14-2009, 04:20 PM   #6
Tim Brown
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Thanks Sam! I'm not opposed to 1RMs, they just never really come up. I do power clean 1RMs, but for the pure strength moves I've noticed I tend to make better progress with triples on intensity day. For some reason I respond better with this little extra kick of volume. Maybe when I get a little closer to my goals I'll shoot for a CFT or something like that.
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Old 07-16-2009, 02:24 PM   #7
Tim Brown
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7/16/09 Thursday

Recovery Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
170 lbs x 5 reps x 2 sets

Bench Press
100 lbs x 5 reps
115 lbs x 5 reps
130 lbs x 5 reps
145 lbs x 5 reps

Deadlifts
150 lbs x 5 reps
180 lbs x 5 reps
210 lbs x 5 reps
240 lbs x 5 reps
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Old 07-19-2009, 01:53 PM   #8
Tim Brown
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7/19/09 Sunday

Intensity Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
170 lbs x 5 reps
195 lbs x 5 reps
230 lbs x 3 reps
170 lbs x 8 reps

Press
65 lbs x 5 reps
75 lbs x 3 reps
85 lbs x 2 reps
95 lbs x 1 reps
105 lbs x 3 reps

Power Cleans
95 lbs x 3 reps
105 lbs x 3 reps
110 lbs x 2 reps
120 lbs x 2 reps
130 lbs x 1 rep x 2 sets
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Old 07-21-2009, 10:33 AM   #9
Tim Brown
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7/21/09 Tuesday

Volume day

Squat
45 x 5 reps
135 x 5 reps
175 x 5 reps
215 x 5 reps x 2 sets no good
210 x 5 reps x 3 sets

followed by humbling failure on all other lifts.

I completely switched over to Texas method today and misjudged the fatigue I'd feel from 5 sets across squats. Combined with the stress from moving and probably a slew of other bad things I've been doing everything went to hell quickly afterwards. I decided to bail before I dropped something on myself.
I've also been a little conflicted about what to do with pressing and benching. I've been trying to rotate the two week by week, but it hasn't been going well. I'm thinking I might be well served putting the presses back on a novice routine and seeing how far it'll take me. If not, maybe an 8 week rotation would work. Anybody have similar troubles?
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Old 07-31-2009, 02:43 PM   #10
Tim Brown
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Well, I had to take an unexpected leave due to an annoying little medical thing that put some stitches in my back. It was good though, as it allowed me to reassess my program. I think a lot of my detraining troubles on the bench and press are from both, a premature intermediate program, and not eating enough. That being said I've decide to go back to the advanced starting strength program and eat as much as I like for at least 12 weeks. After then I'll see where I'm at and either go back to the Texas Method or possibly a Hybrid program.
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