Sup guys,
Figured I’d do a log. Mostly for lifting but may some occasion climbing related stuff.
Background:
I’ve been climbing ~3x a week since Jan 2016. Started lifting in Dec 2016 and haven’t missed a day since. Started with SS/SL through about Feb 2017 then I switched to mostly 3 sets and added some assistance stuff. Recently I’ve been doing Texas method route, but with 4 days—upper volume, lower volume, upper intensity, lower intensity, with assistance lifts on each day. But overall the freq/intensity/volume just hasn’t felt right to me. Overall I think I need more volume at a lower intensity. I’ve been getting pretty fatigued by the time I hit accessory work. I’ve decided to try n-suns cap3. I’ll post a screen shot of week 1 below.
Program:
Stats:
I’m 29, 5’ 11.5 and my starting weight was ~150 on my lightest day, prob 9-10% bf. I’m 177 now, idk 12% bf.
Because of climbing and I guess 3 different stints of 3mo general weight lifting throughout my life (age 22, 23, 26) my starting maxes weren’t complete ****, though DL/SQ were untrained. As such a good bit of the body weight gained was in my legs.
Starting 1RM estimates (ofc it’s hard to say):
Bench; 175
SQ: 180,
DL: 265
OHP: 100
Current 1RM actual or estimate:
Bench: 225 tested
SQ: 325 EST
DL: 415 tested
OHP (strict): 140 EST
I’ve had form issues with every lift (Bench, SQ, DL, BBrow, OHP). After lots of work and videos I feel like they’re mostly OK but of course still lots of room for improvement. The biggest struggle was with high bar squatting. I ended up switching to low bar about a month ago and it’s been going so much better. Weights increasing, weights move so much quicker, and I don’t have lower back pain anymore (from it!). Going to CAP3 I chose Front squats and Sumo DL as my secondary variation, which are new and I’m sure will require some from work to get them acceptable.
Goals:
To get bigger and stronger with an emphasis on stronger. My total is approaching 1000lb so I’d like to hit that in the short term. Longer term 3/4/5 plates which is 1215lbs. The DL and SQ don’t seem so far but that bench feels like miles away. Idk let’s see how it goes, but if I got somewhat close by the end of the year I’d be really happy.