3/13/17
DL Singles
Med Intensity
135/10
225/5
315/1
405/1
495/1
545/1
565/1,1,1
515/1

3/15 BP Low Intensity Triples
135/8
185/6
225/5
275/3
315/3,2 Bad day.

3/18
BS kilos Doubles Med Intensity
20/12
70/8
120/5
170/3
200/2
220/2,2,2 Not hard.

Thanks dude.

3/20
BP Doubles Low Intensity
45/15
135/10
185/6
225/4
275/3
315/2
335/2
315/2 Definitely tired. Gassing out on these.

3/21
DL Doubles low intensity
135/10
225/5
315/3
405/2
495/2
545/2,2 Felt heavy...definitely not recovering like I should be.

3/23
BS kilos Singles Med Intensity
20/12
70/8
120/3
170/2
200/1
220/1
230/1
240/1
250/1 Routinely hitting this now. Even on a bad week.

2/25 DL Med 90% Intensity Doubles
135/10
225/5
315/3
405/2
495/2
530/2,2,2

Starting a new program this week. Cycling all exercises through a low med and max intensity rotation across 12 weeks.

Good luck with the new program. Why the switch?

Thanks Cha.

BR: Life stuff kept getting in the way of max effort. I work a lot and have four kids...Needed to come up with something that would keep forcing adaptation but allow me recovery and the ability to selfishly plan for a max effort day.

Only been a week but seems to be working as I hoped at least in the ability to work to that max effort day.

Here is the program and I am going to start using Prilepin's chart to try and help set the percentages/sets correctly...adjusting for PL vs WL. Comments welcome.






3/27 BP Triples Low
45/15
135/10
185/6
225/5
255/3,3,3


3/29
BS kilos Doubles Med
20/12
70/8
120/5
170/3
200/2
210/2,2,2

4/1
DL Singles Max

135/10
225/5
315/1
405/1
495/1
545/1
575/1
605/1
636/x shins
636/x shins
585/1

This was really dumb...

My plan was to get to get over 600 for my work sets. Every set over 567 is 90%+ and would count as legit worksets. Even if I stayed at 585 for 3-4 sets of 1, that would fufill the intent of max day.

Instead, I let my ego drive me here. Everything including 605 went up fast with no shaking in the thighs...which for me means "it's there" today. So I pushed right up past the 615 training pr (raw, no belt, stiff bar) I should have done and blew it chasing a number. Lesson learned...again...

No big deal.

I'd like to see videos of you pulling with max effort.

I will try and get some next max intensity day.

4/5 BS kilos Max Intenisity Singles

20/12
70/8
120/3
170/2
200/1
220/1
90%+
230/1
240/1
250/1 Best set, perfect unrack
260/1pr Bad unrack
260/1 Hips shot up

Awesome PR!!

For those unaware, his squats are in KGs, so that is two 573 lb squats in a training session.

Grats on the PR. Thats a lot of weight.

Sick PR, man

260! Nice!

Congrats on the megaweight!

Sick squats, dude!

Thanks a lot guys!

4/7 BP Medium Intensity Doubles
135/8
185/6
225/5
275/3
315/3,3,3 Hard, felt heavy...no wim

4/10 DL low Intensity Singles
135/8
225/5
315/3
405/1
495/1,1,1 Ne rest until work sets, 1-2 minutes on work sets.

4/12 BP Max Intensity Singles
135/8
185/3
225/1
275/1
315/1
345/1
365/0
365/0
345/1,1<best set.
This was disappointing.

4/13 BS kilos Low Intensity Singles
70/8
120/5
170/3
200/1
210/1,1

4/15
Trap Bar DL Doubles Med Intensity
185/5
275/5
365/3
455/2
545/2
595/2,2
545/2,2

Knees caved a little at 595. Glutes are weak...

Squeeze your glutes hard at the top of every DL and TBDL rep and hold it for a couple seconds on the last rep of each set. It wouldnt hurt to do that at the top on the last squat rep of a set too.

Congrats on that squat PR!

Thanks Rich!

4/17
BP Low Intensity Singles
135/8
185/5
225/3
275/2
300/1,1,1
Paused them.

Lost my records for rest of this week

4/21 Saw Non Point and Alter Bridge in Ft. Lauderdale




4/24 DL Med Intensity Doubles
135/10
225/3
315/2
405/2
495/2
545/2
565/2,2

4/26 BP Medium Intensity Triples
135/8
185/5
225/3
265/3
285/3,3,3

4/28
BS kilos Max Doubles
70/6
120/5
170/3
200/2
220/2
230/2
240/2 pr

Congrats on the PR! Super impressive.

Nonpoint is fun to see live - great energy. I saw them twice last year.

Congrats on more PRs! Keep them going!

Thanks guys!

5/1 DL Low Intensity Doubles
135/10
225/5
315/2
405/2
455/2
475/2,2,2


5/3 BP Max Intensity Doubles
135/8
185/5
225/3
275/2
315/2
335/2
345/2
355/2 pr
335/2


5/5 BS kilos Low Intensity Doubles
70/6
120/5
170/3
185/2
195/2,2,2

355x2 is no joke. Was the first one paused or t & g?