Just got back from vacation, and switching programs/goals (from a plyo based program and cutting to a strength based program and bulking) and I dont like my old log (huge newb when started ) so Im starting a new one. This first post is gonna have a bunch of stuff from my old log in it, but cleaned up and easier for me to reference since it will be the first post...so here goes. Stats and such will be a tiny bit off since I just drank a ton of booze and ate pretty poorly on vacation for 2 weeks and have lost a fair bit of strength. I think I should be able to regain strength levels within 1.5-2 weeks tho and my strength right now is hard to judge so Im just gonna go with these stats. Also, weight is off by 4.5lbs as well, but same logic applies.

Current stats
(Predicted 1RM based on current lifts, not all are prs)

Weight 176
Squat: 335
Deadlift: 395ish
Bench: 245
OH Press: 180
16" Box Squat: 330
WG Pullup: 2x5xbw+35
Standing Vert: ~24"
Training Age: ~1yr

Goals
(20 weeks)

Squat: 405
Dead: 475
Bench: 285
OH Press: 205
Box Squat: Meh
Wg Pullups: 5xbw+50
Standing Vert: 26"

Pretty arbitrary goals, basically some even plateish numbers that I think I can probably hit if I try really hard.

Mike's Beginning Intermediate Program

Day 1 - Heavy

Back Squat 4x5
Bench Press 4x5
Back Movement - 4x5
a) Weighted Pullups
b) Pendlay Rows

Day 2

Off

Day 3 - Light

Dynamic Effort Box Squat - 8x2 @ 60%
DE Bench Press - 7x3 @ 60%
Back Movement
a) Pendlay Rows - 3x3 @ 70%
b) Speed Deadlifts - 15x1 on 30 second clock @ 50%

Day 4

Off

Day 5 - Heavy

Box Squat - 4x5
OH Press 4x5
a) Deadlift - 1 set of 5 or less reps
b) Weighted Pullup - 4x5

Day 6

Off

Day 7 - Light

Front Squat - 3x3 @ 80%
Press Movement
a) Bench Press 3x3 @ 75%
b) OH Press 3x3 @ 75%
Back Movement
a) Pullup 3x3 @ BW
b) Pendlay Row 3x3 @ 70%

Day 8

Off

a) and b) movements alternate from period to period. IE. pick all a) for first 8 days, all b) for next 8 days etc etc.

I also plan on changing the first light day (day 3) from a DE based day to a true light day like day 7 after I feel I am getting more proficient at the DE lifts. This is because at that point they will be

causing a lot more stress and no longer be "light" lifts. Eventually as I become even more proficient at DE lifts some may be moved to the heavy day.

Volume Progression

1. 4x5
2. 6x3
3. 4x5+assistance exercises
4. 6x3+assistance exercises
5. 5x5+assistance
6. 8x3+assistance

I think I may be able to switch back to #1 from #2 at least once or twice, and same for #5 and 6.

Recovery Progression

1. Switch some DE movements to light movements (eventually moving some DE movements to Heavy day when I am proficient enough)
2. Add a recovery day after day 8. (Day 9 of 9 day cycle)
3. Add a recovery day after day 4. (Day 5 of 10 day cycle)
4. Switch to a 6 day version of Texas Method.
5. Full 7 day Texas Method

As my workload increases I will need additional recovery obv. I think this is the best way to do it and should give me lots of time to progress under the general program.

Main Lift Substitutes

This program is a pretty general template so I have a solid base to work off, and so everyone can understand how it works etc without making it too complicated. I plan to incorporate some

different main movements on heavy day(based on my individual needs) but will keep to the general template of 1 press, 1 squat, 1 pull variation.

Press Substitutes

Floor Press
Close Grip Bench Press
Push Press

Squat Substitutes

Good Mornings
Front Squat

Pull Substitutes

Good Mornings from Pins
Power Shrugs
Rack Pulls

GPP Work

I will probly be adding some GPP work in the form of either weighted sleds or metcon type workouts (good advice theblackkeys). This will probly come about halfway through the cycle. Im

also going to do some more research into GPP work in general.

Supplements

Hydrolyzed Protein (PeptoPro from Trueprotein.com)

Whey Isolate (ON 100% Whey)

Casein Protein (ON 100% Casein)

Essential Amino Acids (Controlled Labs Purple Wraath, used pre and peri workout to promote protein

synthesis and prevent catabolism. Also has some other endurance goodies in it. Great product.

Beta Alanine (have caps and bulk but I like the pills better because they are easier to dose)

Creatine (Currently just plain Creatine Mono)

Multi (AOR OrthoCore, best multi on the market IMO)

PWO Blend (custom blend from Trueprotein with waxy maize starch (ultra fast digesting carb) peptopro and

small amount of bcaa for immediately post workout)

Fat Oils (They are 1.2g caps with omega 3/6/9 Fish oil, flax oil, borage oil)

Fish Oil (1g caps 360 DHA / 300 EPA)

Digestive Enzymes (Enzymedica Digest Gold, to help with digesting high protein meals. Also just good

general health IMO and relieves a lot of bloating and gas when Im bulking or eating hi protein/carb meals)

ZMA (Not for testosterone as that only works if you are zinc deficient (which Im not, but using for the sleep

benefits and cuz I like the dreams )

ErgoPharm AMP (version 1 used for energy on days when Im tired)

Organic Skim Milk (I drink a ton of this and would consider it a supp since I add it to a lot of meals to increase

protein and also drink it throughout the day)

Antioxidants (R+SR ALA, NAC, vitamin c, idenebone (coq10 derivitave), trans-resveratrol, vitamin E

Complex)

SAMe (joint support, liver support, mood support)

ALCAR (lots of benefits, helps with CNS recovery/energy)

Other Stuff

Diet

I wont be doing too much with diet for now. Im coming off a cyclical keto diet that I used for cutting before my trip. If I cut again Ill probably be using the same diet...it is based on The Anabolic Diet by DiPasquale. For my bulk Ill be trying to eat probably 500~ish above maintenance and about 225g/protein a day. Other than that not too worried about what exactly I eat. It will be cleanish altho I tend to eat dirty sometimes...esp. when Im drinking or hungover

Mobility

I will be warming up prior to each workout using mobility drills from Magnificent Mobility (DVD) by Cressey and Robertson. I will also be doing mobility drills every off day for 10-15 minutes. I already feel like my mobility is up a lot since starting this program.

Recovery Techniques

Sleep - Most important obv, hopefully will be able to get 8-10 hrs/day.

Contrast Showers - I use these pretty liberally, they seem to help a lot. If the program gets really tough I may take one after every workout, or sometimes even every day. I also use contrast baths for my hands if I have been doing a lot of grip training.

SMR/Deep Tissue Massage - I will be using techniques from Self-Myofascial Release, Purpose, Methods and Techniques (Robertson) including foam roller work, medicine ball work, and tennis/lacrosse ball work. I will also be going in periodically for deep tissue/sports massages.

Active Recovery - My light workouts and mobility work should help promote active recovery.

Books/Videos

Stuff Im currently reading or have read lately. Might write some reviews in my log when I finish some of the stuff, or I might put them in the "What are you reading" thread.

Strength/General Training

Starting Strength (Rippetoe/Kilgore) - Obv...

Practical Programming (Rippetoe/Kilgore/Pendlay) - A lot of my ideas for my intermediate programming came from this book. Now that Ive read through it a couple times, its a great book that makes programming very understandable. Doesnt have too much scope beyond programming, but its great at what its meant for.

Westside Barbell Articles (http://www.westside-barbell.com/articles.htm) - I have incorporated a few of their methods into my training already and their influence on my program will continue to grow as I reach more advanced levels. Next addition to my program will be bands for a variety of purpose.

Super Strength (DeFranco) (DVD) - Meh...I wish he'd gone into more detail about the actual programming he uses in his program. Does have some good videos of how to do some of the more advanced exercises with chains/bands etc. Also has some interesting thoughts on the DE Method. Oh yah, also has some hot girl showing some mobility stuff (including supine bridges aka. thrusts off the ground ) and hot girl doing box squats (and really relaxing/contracting her hips...) Overall ok, but coulda been better imo.

EliteFTS Exercise Index Bench Press (Video) - Pretty good info here on bench press and bench press variants. Pretty detailed, has band/chain info etc. Havent gotten all the way through it yet.

EliteFTS Exercise Index Squat/Deads (Video) - A lot like the bench video, good info on squatting powerlifter style and some good deadlift stuff too...good info on variants as well. Again, havent gotten through.

Designing Strength Training Programs and Facilities (Boyle) - Seems pretty good...sort of skimmed through this so far.

Muscle Revolution (Waterbury) - Good book...great variety and goes into pretty good detail on a lot of subjects. I need to go over this one again to absorb a bit more of it.

Black Book of Training Secrets (Thibaudeau) - Another really good book with tons of info/detail on a variety of subjects. Again, I need to go through this again probly a couple times..

Theory And Application of Modern Strength and Power Methods (Thibaudeau) - Not as good as BBTS, but still has some good stuff in it. Some good stuff on bands/chains/plyos/weight releasers. Some weird stuff on negatives/isometrics/EMS.

Vertical Jump Bible (Baggett) - Great book on plyos/vertical jump training. Very scalable to anyones needs and easy to understand. Goes into a lot of detail and helped me to the point where I think I could program my own plyo-intensive program. Also debunks a lot of vertical jump training myths.

Westside Seminars (DVD) - Seminar series from WSB...just started this but Im sure itll be pretty good. Also has a long interview with Louis at the end.

Diet

Anabolic Diet (DiPasquale) - Good cyclical keto diet...very low carb approach. Great for losing bodyfat fast...ran this for a few weeks before vacation with good results, altho I think my results would have been better if I had been able to stay on longer. Not too hard to follow this diet either which is nice.

Anabolic Solution for Powerlifters (DiPasquale) - Updated version of anabolic diet with more of a focus on powerlifting. Just barely skimmed through this, will probably full read before next cutting cycle.

Ultimate Diet 2.0 (McDonald) - Good book with lots of info on nutrition. The diet is supposed to be awesome but hard to follow...I dont particularly want to run the diet since it incorporates it's own training schedule which I dont like. Good book tho whether you are running the diet or not.

Gourmet Nutrition (Berardi) - Been highly recommended...I have it but havent started it yet. Maybe soon, maybe not tho since I have a lot of stuff to read and not too concerned about diet atm. Def. before next cutting cycle tho.

Mobility

Magnificent Mobility (Cressey/Robertson) (DVD) - Great DVD on mobility training. I use a ton of stuff from this DVD in my warmups and on off days. Tons of demonstrations and charts that show exactly how you are supposed to do the drills. Also shows common mistakes and multiple camera angles. Very nice and easy to follow.

Building the Efficient Athlete (Cressy/Roberston) (DVD) - Pretty long set of DVDs on mobility and movement. Has some good stuff on functional anatomy and correcting movement/postural issues. Very dry and long tho and has been hard for me to get through..hopefully soon Also a good section on specific exercise instrucion (proper form etc) and which movement problems cause different common problems in the barbell exercises.

Self-Myofascial Release, Purpose, Methods and Techniques (Robertson) - Good, although short, book on SMR. Very thorough but easy to understand. Describes methods of using foam rollers of different densities, medicine balls, tennis/lacrosse balls, and "The Stick" for SMR. Goes thru methods on TONS of different areas of the body.

Inside Out (Roberston/Hartman) (DVD) - Another DVD I havent started...supposed to be another good one on mobility etc. Will get around to this eventually...


Well that's it for now. Pretty TLDR I know, but its nice for me to have a clean sheet to start from with a list of where I am and what Im doing Hopefully the progress goes well.

-Mike

11/23/2008

Heavy

Back Squat

5x225
3x275
2x5x255

OH Press

5x135
4x145
5x140

WG Pullups

5xbw
3x5xbw+25

Rev. Hypers

2x10

Well, guess most of the weight I lose WAS muscle Again, hopefully should be able to regain a lot of that within 2 weeks. Until then Im not sure if Ill be running my intermediate program or just a quick starting strength cycle to bring me back up. Depends how sore Im feeling on Tuesday. If I dont think I can improve these lifts then Ill make it a light day and move right into my cycle. If I think I can improve then Ill probably do starting strength until I feel I need a light day, and then Ill jump into the cycle. Squats...275 was super tough for 3 (lost 40lbs on this weee). The first 255 was super hard as well, and the 2nd 255 was actually pretty easy...wonky. OH Press, 135 flew up..145 really hard for 4, 140 pretty ez for 5...wonky. Pullups went pretty good and stable. Still down a fair bit of strength on them but I think they were the least affected. Threw in some reverse hypers cuz I had a little bit of extra time and since they should help my back recover a bit. Not exactly how I wanted to start off after getting home from vacation, but I suspected as much might happen. Im scared to bench now....Also did mobility work before workout btw and might do some gripping tonite. Oh yah..also on squats..Ive had a sore abductor for awhile. Nothing serious and it goes away after warmup sets but Im gonna keep an eye on it. Its tight/a bit sore when I do bw squats, the bar, and 135, then when I hit 225 its fine. Gonna be doing a bit more abductor mobility and probably some foam roller on it asap.

-Mike

how did the cut go?

Lost 11lbs in 14 weeks with slight strength increase overall I think..up on some exercises a bit, down on some a bit. Not all of this was on the keto diet tho...I think I woulda had better results if I had done that the whole time (or at least similar results in a fair bit less time) Def will be running probly a 8-12 week keto once Im done with this cycle.

-Mike

If you don't mind, put the reviews in the "What are you reading" thread. It'll be easier to link to and find in the FAQ.

Thanks.

Sounds good...Ill probly get around to it in a week or so once I dont have so many "I need to reread this one" reviews

-Mike

cool

I agree that it is good. I have a feeling that for someone on a 5x5 routine with no other work, the duration and level of the carb load is counterproductive to the dieting process on the AD because glycogen levels in the muscles are rarely very low by the end of the week.

thoughts?

Jeff,

I think 5x5 does a pretty good job of depleting glycogen...not as low as doing depletion workouts, but they would still be low after 5 days of training (probably 2 workout sessions) and no carbs. Then again, my dieting theory isnt where it should be probly, so Im probly the wrong one to be asking What are you suggesting as an idea, a shorter carb load? Or maybe a carb load every 10-14 days instead of every week or something?

-Mike

I think either more frequent carb loads with much smaller amounts of carbs, or just shortening the carb load, would make sense

or just ditching it and adding some higher carb days and PWO shakes

5x5 does a pretty ****ty job actually. The estimate was something like 5g/2 work sets of muscle glycogen which is practically nothing.

I think your energy is just low because liver glycogen is depleted and your hormones are out of wack + metabolic shift and all that ****.

The entire problem would be solved by eating a banana and a scoop of whey 30 mins preworkout and intaking enough CHO to stay out of ketosis and compensate for the small amounts of glycogen depletion- which would probably be less than the weekly CHO intake on the anabolic diet and keep your hormonal profiles and energy and recovery a lot more consistent throughout the week

so it turns out that the low carb, carb cycling plans for cutting kind of make a lot of sense...

Obviously I am starting to really question the AD in its original form

Hmm interesting. Like I said my diet theory sucks and I probly wont be brushing up until about 20 weeks from now, but Ill let you know my thoughts then

-Mike

yeah

it might actually be less

I have a suspicion that a lot of the people who have enjoyed success losing weight on the AD have been using more of a bodybuilding geared routine with pump & higher rep work that would be a lot more successful at depleting glycogen and preparing the body via tension type WOs for the carb load.

This and my above posts are pretty much based on all theory and all speculation of course.

I rolled my adductor on a med ball last nite (adductor is sore, not abductor as I said previously..one day Ill get it right.) Man that hurt...but it feels a lot better now..weird how this stuff works. I need to get a roller tho cuz the medball is def too hard for me right now

-Mike