Seems alright, could always chuck in incline bench on the second day instead of CG.

5/23/17
climbed

5/24/17
SQ 3x275, 2x2x285, 3x1x295, 4x6x225
FR SQ 3x7x155
Leg PR 3x15
Leg Ext 2x12 ss Chins 2x5x+45 didnt have that 3rd set in me, was gassed.


Heh this nood was just before starting climbing Jan 16

5/25/17
Bench, 3x185, 2x2x195, 3x1x200, 5x7x135 (was supposed to be 175/180/185, but I cant math apparently...again)
OHP 5x6x95
Flys Lo-Hi 3x10 ss Wide grip PU 8,6,5
LTE 3x10 ss Curls 3x10
TE 3x12 ss Cable curls 3x15


This is real absurd

Meh cheat rows..

Jk that's pretty insane.

5/26/17
Climbed, got really close on a v6-7 project I've been working on.
----------------

Looking back through some logs and notes, I've certainly lost some bench strength. I basically went from 10 set, to 6 sets, to 15-20 set of actual working sets of flat bench (and other sets of chest work). I don't really see how it could be anything other than overreaching there.

5/27/17
Light SQ day. 5x255, 3x225. Bar felt heavy on my back. I'm noticing that's a pretty good proxy for how I'm feeling--when unracking and walking out. Amazing how differently the same weights can feel just walking them out.
Chins, 3x10.
Was going to DL a few sets at 305 but just felt weak and passed.

5/28/17
climbed. Got the "v6-7" project I'd been working on. Got close on another v6-7 I'd been playing on too. So I'm stoked on that front.

For the next few days I'm just going to take it easy and have a light BN and DL day and try to let any fatigue dissipate. Adjust my program/plan and go forward. I'm also looking into hiring a coach for some help with programming and just general management of training.

5/29/17
BW: still right around 178, been eating a bit less because I'm taking a deload
BN: 3x4x175 (RPE 7.5-8)
DL 3x3x355 (RPE 7)
No accessory just taking it pretty easy for another couple days.

Went down to the boulder walls after and shipped the other v6-7 I'd been working on, first go. Had to slow down this one barn door move and it went pretty smooth.

I found all these articles to be helpful and insightful when thinking about programming.

https://www.strongerbyscience.com/th...aining-volume/
https://www.strongerbyscience.com/hi...-powerlifters/
https://www.strongerbyscience.com/ca...muscle-growth/

5/31/17
SQ 5x5x225
Sumo 5x5x275
GHR variation (Idk what the're called--Pete Rubbish's)
Curls

I've worked on my own program. I've really been struggling to find templates that seem to be optimal and/or what I think to be optimal for me atm;

-The program Benches 2x (heavy and light), Squats 2x (heavy and light), Deadlifts 2x (heavy and light variation). The DL sets and reps are lesser because of how taxing it is.

-Most muscle groups get at least 10+ sets per week. For example a Bench press set would count as 1 set for chest, 1/2 for tricep, and 1/3 for shoulder.

-Assistance exercises are based on RPE and complementary to the exertion of the rest of the workout. These are not meant to rack-up on the fatigue. They are in hypertrophy focused rep ranges. The main lifts go thru 1-8 rep ranges and are more focused on strength. It leads you to working heavier to an eventual max week.

-The heavy lifts get heavier and the lighter lifts get lighter but increase in reps.

-The INOL for lighter lifts stay below 1.00 and the higher lifts a bit above 1.00.

-On the 6th week, you will max (and deload). Pick a weight between your TM and actual 1RM and do as many reps as possible. This week has all maxes on Monday and then has a deload workout on Thursday, and rest until you should be recovered by next Monday--the next cycle.

If anyone wants to take a look: https://docs.google.com/spreadsheets...it?usp=sharing

If you want a copy, File->download as, reupload to drive.

Thanks for posting, will read

What up teecee

I see you go balls to the walls intensity in everything you do. I'm actually into lifting as well and have been doing a modified version of SS lately but on a VERY slow bulk (thai girls love the skinny ripped look). Props on the progress and really sick results in that period of time; it makes me want to lift some heavy ass **** asap. I'm curious what your nutrition looks like, how much above maintenance are you eating, etc?

btw thx to Aidan for that bench guide its the nuts

Sup Torg

I've not eaten that much over maintenance. I'd recommend about 200cals over and see how you progress with that. If you're quick to stall out on SS (and similar) then you're likely not eating enough. As you gain weight you'll have to increase a bit. I pay attn to cals and protein (.8g-1g/lb of body weight), and don't worry about the rest.

-----------

I've a bachelor party in mid June and a surgery not long after that which will I won't be able to lift for at least 10 days post surgery. Debating just using this ****ty stretch as a time to cut.

6/1

BW: 176.8

Bench, 5x4x165
CG Bench 5x5x145 (moving this to lighter bench day and switching with OHP, makes more sense)
BW Chins 12,10,8,6
BB rows 4x8x155
DB Press 4x10 (moving this to lighter bench day)

It looks well planned and I havent had a very deep look. A couple of random thoughts though:

-why the 12-10-8-6 scheme for chins? Isnt it just easier to say 4 sets to 8 RPE or whatever, than shoe horning into a random scheme?

-why 7 singles in the fifth week? that's going to suck at 95% of your old training max, even if you've got gains over the period since it was set.

-Why DB press monday - could sub for lateral raises and chest flies?

-Bench and CGBP are in the same rep ranges, you could look to vary the CG range a bit?

- I think almost any single leg work would be superior to leg extensions on friday - lunges/split squats/bulgarion split squats/backwards sled drags etc?

Good luck, looks tough!

Thanks for taking a look Aidan and I appreciate the suggestions. I get long winded so don't feel obliged...
Yeah I'll change this.
What would you suggest here on the 5th week prior to maxing on 6th? The heavy days follow 5x4(80%) | 6x4(80%) | 7x3(85%) | 7x2(90%) | ? | max |. When I looked at the weights it seemed manageable but perhaps something like 6x2(90%) | 5x1 (95%) | max | would be better.

I wanted another shoulder specific exercise on monday (OHP thurs) and not chest, and the movement was closest to OHP. Are you saying that to balance the shoulder movement? I suppose chest flys at light weights and RPE could fit in too (for me).

Just for the 1st week then then BP diverges from 5 reps but I did consider trying to vary CGBP and OHP rep ranges

I did this because it's not that taxing. Influenced by some recent video I watched not hating on them and suggesting their usefulness. But you're prob right something else would fit better.




My goals for this were:
-Reducing and managing fatigue
-BN, SQ, DL 2x a week
-Hitting muscle groups >10 but <20 working sets a week
-Having a lighter and heavier day, with varying rep ranges, and increasing intensity on heavy days
-Leading to a mock meet day if I choose to actually max combining with an immediate deload.
-Have a longer mesocycle so I'm not spending as much time in deload.

I'd just play it by ear when you get there, going until RPE = 9 or something. Depends on how much fatigue you carry by then balanced against how much progress you've made

I was just thinking the Bench (chest) --> CGBP (tricep) was going to do enough work on your triceps that getting in heavy enough pressing work that you're taxing your delts might be hard, when you could do a front raise/side raise/fly combo. You could skip the flies but they're a very good overall chest developer, and I think chest can go over the 20 set limit.

They're only 1 rep different. Not a big thing though.

Again, not a big thing, but you've stayed away from machines thus far...


Yeah, overall looks well thought out. Maybe in the test week I'd swap the days around - light day monday, test day thursday, light day saturday, start again monday. Or test squat+ bench one day, deadlift another. Six week cycles always worked quite well for me.

6/2/17
Climbed
6/3/17
rest
6/4/17
Climbed. Felt good, my full crimp feels like it's gotten a bit stronger.

Oh yeah... So Alex Honnold recently free solo'd (no ropes, no protection against falling--if he misses he's dead) el capitan freerider. It's graded 5.13a. 3300 ft. Apparently there's a pretty insecure V7 boulder problem 1700ft up.

For those that don't know much about climbing I'll try to put this into some perspective:

Some people are calling this the GOAT sports achievement. Idk how to really determine that but what he did is absolutely incredible. There are plenty of lean, strong, atheltic climbers that have been climbing for years that cannot boulder at v7 or climb 5.13a.

I've been absolutely obsessed with climbing, well bouldering, since I started 1.5yrs ago. I've gone at least 3 times a week except for a 2 week stretch when I sprained my ankle. I came in somewhat lean and I could do 10 pullups. From what I've seen and heard, I'd estimate my natural finger strength, when I started, vs noobs, to be in the 90+ percentile.

I cannot and have never sent a v7...

I'm talking about true v7s. Outside v7s. Gym's have a lot of variance in grades and some are quite soft and almost all gym grades are softer than outside. If I hadn't gained weight at this point maybe I could send a soft outside v7 that fits my stile. Most likely not though. I bet less than 2% of people who boulder could send one in their first 2yrs.

So it's quite hard. Now imagine doing that after you've climbed 1700ft and still have another 1600ft to go and if you **** up you're dead. Truly an incredible feat.





In the 2nd pic if you zoom in he is not doing a hand jam (which are quite good/secure) but rather looks like some tensiony gaston.

6/5/17
Squat 6x4 235
Sumo Deadlift 5x5 RPE 7.5-8
GHR variation 3x10 RPE 7
Bicep Curls 4x10 RPE 8.5-9


This is what I'm doing as the "GHR variation." He calls it 45 degree back extension"

6/7/2017
Bench 5x6 150
Close Grip Bench 5x5 140 RPE 8.5-9
Strict Barbell Row 4x6 RPE 9
Chins (+/- weight) 4x5 RPE 7/8/8.5/9 +25lbs
Dumbell Press 3x10 RPE 9

climbed for a bit after lifting. obviously not going to be full performance after lifting but I felt good, comparatively. feel like im def pulling a bit harder and getting more used to higher body weight.

6/8/17
DL 4x4x315, 1x405 because I'm a degen
SQ 5x6x215
Lunges 3x10x30lb
Curls

6/9/17
BW: 175.6 (still eating like 2800 cals+ lol) But the next 30 days are gonna sucks for gainz so I don't mind cutting a little bit during.
Bench 6x4x165
OHP 5x5x95
Strict BBrow 4x8 RPE 8.5-9
Chins BW 12/10/8/6 RPE 9
T EXT ss Flys RPE 7.5

6/10/17
Climbed. Did some top rope for the first time since my first time ever climbing. Did up to one 5.12 we were using auto-belays so was a bit limited. Def was getting pumpy and I think it'd help my overall climbing to spend more time doing this or some bouldering laps. Got one "v6-7" of this new set, was a cool problem and move I'd like to get a video of it next time.

6/11/17
Climbed.

6/12/17
BW: 173.8 ... odd
SQ 7x3x250
Sumo 5x5x275
45° B.EXT 100lb
Curls

Some SQ vid of today. Id really like to make some higher content/quality videos of lifting and climbing at some point. These felt so much slower than they apparently were. Was pretty tired didnt sleep great.

Tidy looking squats! Maybe a bit of forward drift out of the bottom and depth on first two might have been borderline, but not real issues