Tim's Picking Up Heavy Stuff Log

[Tim Brown]

10/8/09 Thursday BW 166

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
205 lbs x 1 rep
240 lbs x 5 reps x 3 sets
(+5 lbs)

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets
(+2.5 lbs)

I like the 3x5 so much more.

[Tim Brown]

10/9/09 Friday BW 166

Burgener Warm-Up

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps
125 lbs x 3/2/3/3/1
(Keep weight the same)

Instead of a metcon I messed around with some clean shrugs. My form is still not there on my PCs. I may start doing the Burgener warm up ever session, regardless if I'm cleaning or not.

[Tim Brown]

10/11/09 Sunday BW 167

Burgener Warm-up

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
205 lbs x 1 rep
245 lbs x 5 reps x 3 sets
(+5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
157.25 lbs x 3 reps
150 lbs x 3/2 reps
(reset to 145)

The god damn bench is really beginning to piss me off. I add like 5 lbs and have to reset. The squats felt heavy as hell. I might try sticking to the 3x5 but only adding weight every week.

[Tim Brown]

10/12/09 Monday BW 165

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
265 lbs x 5 reps
(+5 lbs)

Dumbbell Long Cycle
40 lbs x 3:15
(+ 15 secs)

Bueno

[Tim Brown]

10/14/09 Thursday BW 164

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
250 lbs x 3 reps x 3 sets
(I'll do the same at 5x3 on Sunday)

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
102.5 lbs x 3/2/1
(I'm for real going to reset to 95 lbs next time)

God damn pressing

[Tim Brown]

10/16/09 Friday BW 163

Burgener Warm-Up

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps
125 lbs x 3 reps x 5 sets
(+ 5 lbs)

Clean High Pull
155 lbs x 5 reps x 3 sets
(probably do hang cleans next week)

[Tim Brown]

10/29/09 Thursday BW 165

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
240 lbs x 3 reps x 3 sets
(5x3 same weight)

Press
65 lbs x 5 reps
95 lbs x 3 reps x 5 sets
(+2.5 lbs)

I took a week and a half off trying to catch up on a few things, and I felt the break in today's workout. Everything was wobbly. I've decided to play around a little with my rep/set schemes, and see what happens.

[Alex Bond]

Are you sure it's not a food thing? It seems like you are pretty consistently around the same weight, do you have some particular reason for that? It seems to be on the light side. Personally, I found a direct correlation between how much I eat and how well I do in linear progression. Before you step away from the 3x5s, maybe you should try upping the calories. Even with your lighter bodyweight, your lifts don't seem to be at the point where they should be stalling out as they have in the press and bench. If you absolutely can't put on weight for a sport or something, then that's how it is, but upping the calories can really smooth the way for when that linear progression gets hard.

[Tim Brown]

Alex, you're absolutely right; most of my problems are from recovery. I've done the eating thing enough times to know how helpful it is getting past stalls. Unfortunately, for the past few months I've had outside responsibilities that have limited me from eating a ton and getting enough sleep. I've noticed when I'm eating 3000+ cals a day I get pretty sluggish. Regardless, you've inspired me. I'll up the calories and see what happens. I'm also adjusting back to a 3 day a week program, as I need the extra time for other endeavors.
I'm still a little curious about doing my presses 5 sets x 3 reps instead of 3x5, so I may give it a run.

Sun: Squats 3x5, Bench/Press 3x5 or (5x3), Chins
Tues: Bench/Press 3x5 or (5x3), Deads 3x5/PowerCleans 5x3
Thurs: Squats 3x5, Bench/Press 3x5 or (5x3), Chins

[Tim Brown]

11/1/09 Sunday BW 167

Squat
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
205 lbs x 2 rep
235 lbs x 5 reps x 3 sets
(I'll probably start this cycle at 225 on Thurs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
145 lbs x 5 reps x 3 sets
(+2.5 lbs)