8/5/2014 - Mon - Day 2 AM: TBDeadlift ---- 5 x 3 @ 70 Press ----------- 1 @ 70 & 3 x 5 @ 50 Swings --------- 1 x 18 --- @ 32 Inv Rows ------ 11 --- @ BW Farmers Walk - 1 x 80 8/4/2014 - Mon AM: 5k easy run x 8 hill sprints AM Bike Commute 17.3k - 38:21 PM Bike Commute 17.3k - 39:26 Sunday seems like a good day to start: 8/3/2014 - Sun - Day 1 AM: Open water swim ~800m PM: Deadlift -------- 2 x 1/2/3 @ 120 Incline Bench - 3 x 3 ---- @ 80 Goblet Squats - 1 x 10 --- @ 32 Chin ups ------- 8/6/4 --- @ BW Ab Roll outs --- 2 x 10
7/6/2014 Sun - Day 40 Warm up: MTB 13k TBDL 3 x 5 x 105/125/135kg 1 x 155kg Bench 3 x 5 x 105kg Chin ups 1 x 9/7 KB Swings 1 x 20 x 32kg Farmers Walk 1 x 80 x 90kg no straps Ab roll outs 2 x 10 7/5/2014 Sat - Day 39 Warm up: MTB 13k Power Cleans 5 x 3 x 70kg Ring push ups 3 x 10 Pull ups 3 x 5 7/4/2014 Fri - Day 38 Warm up: 5k run Swings 1 x 20 x 32kg Pull ups 3 x 5 Ring push ups 2 x 10 7/3/2014 Thu - Day 37 Warm up: 5k easy run barefoot TBDL 2 x 5 x 105kg Bench 3 x 3 x 105kg KB Row 1 x 10 x 32kg Hor Rows 1 x 10 KB Swings 1 x 20 x 32kg Farmers Walk 1 x 80 x 90kg with straps Ab roll outs 1 x 10 Having some issues with grip so I used straps for the farmers walks. I think this is another downfall of pulling too many days maybe? 7/2/2014 Wed - another feeble attempt at lifting Warmup - short walk DL EMOM for 12 minutes @ 140kgs. Screwed up a rib or ab, cant tell. stopped early. 7/1/2014 Tue - feeble attempt at lifting F'n Americans ruined my night of sleep. Fun wathcing Howard though. 6/30/2014 Mon - No lifts 13k MTB 44:00 AM bike commute 17.6 km 39:00 PM bike commute 17.3 km 6/29/2014 Sun - Day 36 AM 14k run TBDL 1x10 x 65kg Pull ups 3 x 5 Press 3 x 3 x 60kg Goblet Squat 2 x 5 x 32kg Swings 2 x 10 x 32kg Rollouts 1 x 15 6/28/2014 Sat - Day 35 Warm up: none TBDL 1/2/3/1/1/1 x 150kg Pull ups 5 x 4 Bench 5 x 3 x 90kg 6/26-27/2014 Thu/Fri - Rest Day Nothing! Two very uninspiring mornings. 6/25/2014 Wed - Day 34 light day AM Warm up - 5k barefoot run DL 2 x 1/2/3 x 140kg Press 2 x 3 x 65kg Pull ups 2 x 6 over hand SG High Pulls 2 x 6 x 50kg Goblet Squats 1 x 5 x 32 kgs Rollouts 2 x 10 6/24/2014 Tue - Rest Day 5k and hill sprints 6/23/2014 Mon - Rest Day AM bike commute 17.3 km 39:28 PM bike commute 17.3 km 39:22 6/22/2014 Sun - Day 33 Warm up: none TBDL 1/2/3/1/2/2 x 145kg Pull ups 3 x 5 Bench 3 x 3 x 100kg Ran the 3k loop with the boys again fun stuff. 6/21/2014 Sat - Day 32 light day AM Warm up - 3k trail ball run with the kids DL 2 x 5 x 110kg fast reps Press 3 x 3 x 65kg Pull ups 2 x 6 over hand SG High Pulls 2 x 5 x 75kg Goblet Squats 1 x 10 x 32 kgs Rollouts 1 x 15 Really enjoy the trail ball running its a great way to get the kids to run with me. 6/20/2014 Fri - Day 31 Warm up: 5k easy run TBDL 2 x 1/2/3 x 135kg Bench 3 x 5 x 90kg KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Farmers Walk 1 x 80 x 75kg Ab roll outs 1 x 15 Chin ups 1 x 10 6/19/2014 Thu - Rest day 5k easy run and hill sprints Ended up taking it easy 6/18/2014 Wed - Rest Day AM bike commute 17.3 km 38:58 N9 PM bike commute 17.3 km 39:22 6/17/2014 Tue - Day 30 Warm up: 5k easy run TBDL 1 x 5 x 75kg Bench 3 x 3 x 100kg KB Row 1 x 10 x 32kg KB Swings 1 x 15 x 32kg Farmers Walk 1 x 80 x 75kg Ab roll outs 1 x 10 6/16/2014 Mon - Day 29 Heavy day AM Warm up - 1k walk dynamic stretching Goblet Squats 2 x 5 x 32 kgs DL 1/2/3/1/2 x 130kg fast reps Press 3 x 3 x 60kg Pull ups 2 x 5 over hand AM bike commute 17.3 km 40:04 N7 PM bike commute 17.3 km 39:59 N21 6/15/2014 Sun - Rest Day, went for a nice fast mountain bike ride. 6/14/2014 Sat - Rest Day 6/13/2014 Fri - Day 28 Heavy day AM Warm up - 1k walk dynamic stretching Goblet Squats 1 x 5 x 32 kgs DL 5 x 1 x 140kg fast reps Press 3 x 3 x 60kg Pull ups 2 x 6 over hand SG High Pulls 2 x 5 x 60kg AM bike commute 17.3 km 36:21 NW11 PM bike commute 17.3 km 38:40 N16 Another tough day, was working on the setup for the deadlifts and it seemed to make things a little more complicated. Maybe I need to work on the patterning. So not really a heavy day. 6/12/2014 Thu - Day 27 Light Day Warm up 1k walk with dynamic warm up TBDL 1 x 10 x 85kg Bench 1 x 10 x 60kg & 1 x 12 x 80kg KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Ab roll outs 1 x 15 AM bike commute 17.3 km 36:31 S5 PM bike commute 17.3 km 37:43 W8 Feeling a bit tired and sore from the sprints. Specifically in the quads. 6/11/2014 Wed - Rest Easy 5k run with 6 hill sprints sandwiched in the middle. Felt good to sprint again. Gonna keep doing it once a week. 6/10/2014 Tue - Day 26 Light day AM Warm up - 1k walk dynamic stretching Goblet Squats 8/5 x 32 kgs DL 8/5 x 100kg fast reps Press 8/5 x 50kg Pull ups 6/3/5 over hand Leg Raises 2 x 8 SG High Pulls 2 x 5 x 50kg AM bike commute 17.3 km 38:21 SE11 PM bike commute 17.3 km 36:53 W12 6/9/2014 Mon - Day 25 heavy day Warm up - 5k easy barefoot run TBDL 2 x 1/2/3 x 145kg - RPE 9 Bench 3 x 3 x 100kg - RPE 7 KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Farmers walks 1 x 80m x 85 kg no straps Ab roll outs 1 x 12 First heavy day of the week. TBDL were 10kgs heavier than last workout. 6/7&8/2014 Sat & Sun - Rest Took it easy played soccer for a couple of hours with the boys and a 3 year old on my shoulders. Weighted sprints I guess. Took a few walks and bike rides. 6/6/2014 Fri - Day 24 AM Warm up - 1k walk dynamic stretching DL 2 x 1/2/3 x 130kg RPE 7 Press 2 x 3 x 65kg - RPE 10 failed last set Pull ups 2 x 5 over hand Ab roll outs 1 x 10 SG High Pulls 2 x 5 x 60kg AM bike commute 17.3 km 37:01 S9 PM bike commute 17.3 km 6/5/2014 Thu - Rest AM bike commute 17.3 km 39:36 S22 PM bike commute 17.3 km 42:08 SW35 Tried lifting today but really feeling out of it. Took the day off instead and ate a ton. 6/4/2014 Wed - Day 23 Warm up - 1k easy walk TBDL 2 x 1/2/3 x 135kg - RPE 8 Bench 2 x 5 x 100kg - RPE 8 gonna jump up weight next workout KB Row 1 x 10 x 32kg KB Swings 1 x 25 x 32kg Farmers walks 1 x 80m x 95 kg last 20M with straps Leg raises 1 x 10 6/3/2014 Tue - Rest Still have pretty significant soreness in my calves I am going to do a complete rest day today. I am also trying to kick a head cold, which keeps lingering. I kind of forgot how much racing takes out of you. Might put any additional race plans on hold for a while until I get through the 40 days. 6/2/2014 Mon - Day 22 AM Warm up - 1k walk dynamic stretching TBDL 1 x 8 x 75kg Press 1 x 5/3 x 60kg - RPE 8 Pull ups 2 x 6 over hand Goblet Squats 2 x 5 x 32kg AM bike commute 17.3 km 39:11 S11 PM bike commute 17.3 km 40:50 W16 Calves are really sore today from the race Saturday and I couldn't get the motivation to lift heavy. Chalk this one as a bad day. Might try to redo some tonight. It's interesting how much calves can impact your shoulder press. 6/1/2014 Sun - Rest Sore from the race especially in my calves, I forgot how much hills affect your lower limbs. Took a nice walk around Doorwerth castle. 5/31/2014 Sat - Day 21 AM Warm up - 1k easy walk TBDL 2 x 1/2/3 x 135kg - RPE 8 increase of 10 from last workout Bench 2 x 5 x 100kg - RPE 8 KB Row 1 x 10 x 32kg increase to 12 next workout KB Swings 1 x 20 x 32kg increase to 25 next workout Farmers walks 1 x 80m x 75 kg Leg raises 1 x 10 PM 15k race in 1:23 Ran a hilly 15k today in Oosterbeek, my quads were a bit sore from the TBDL's. I took it easy on the first 10k and then really increased the pace in the last 5k. Pretty happy with my effort. I really enjoyed this distance and think I might keep running these types of races. It was a mix of roads, bricks and gravely trails. 5/29/2014 Thur - Rest Rented some bikes and took a nice 3 hour bike ride around Bruges. 5/29/2014 Wed - Rest Did a lot of walking in Bruges. 5/28/2014 Wed - Day 20 Warm up - 1k walk dynamic stretching Deadlift 2 x 1/2/3 x 140kg RPE 9 first set sumo style, second regular Press 2 x 5 x 60kg - RPE 8 Pull ups 2 x 6 over hand Ab roll outs 2 x 10 Goblet Squats 1 x 9 x 32kg AM bike commute 17.3 km 37:29 S11 PM bike commute 17.3 km Really happy with today's workout. I am close to a PR level for work sets at 140kg on the DL, the sets of 3 were tough but still quick both styles. Back is a little sore but nothing significant. Skipped the high pulls figured the back had enough work. Press up to sets of 5 went well. Pull ups are continuing to progress. I'm really happy with my progress at the half way point. Taking the next four days off to do some traveling. Might be able to get one lift day on Saturday. And then a 15k race later that evening, and then back to regular weeks starting the next Monday. 5/27/2014 Tue - Day 19 Warm up - barefoot 5k run and 9 chin ups TBDL 2 x 1/2/3 x 125kg - RPE 7 increase 5kgs next workout Bench 5/4 x 100kg - RPE 9 KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Farmers walks 1 x 90kg x 80m Leg raises 1 x 10 Good workout today, think it may have been the barefoot run. I'm going to do a few of those a week from know on, kind of missed running barefoot. Jumping to 5 reps on the bench was tough 2x5 should go up fine next workout. 10 sun salutations and some glute stretches. 5/26/2014 Mon - Rest Day 5k easy walk/run 20 Minutes - sun salutations AM bike commute 17.3 km 38:21 NE6 PM bike commute 17.3 km 36:45 NE18 5/25/2014 Sun - Day 18 Warm up - 5k walk dynamic warm up Press 3 x 3 x 60kg - RPE 7 going to try for 5 reps next workout Pull ups 1 x 6, 1 x 7 over hand Ab roll outs 2 x 10 Snatch Grip High Pulls 2 x 5 x 60kg Goblet Squats 1 x 10 x 32kg Deadlift 2 x 1/2/3 x 125kg RPE 7 Nice easy 20k bike ride Seeing some decent progress on my pull ups. Deadlifts went up easy. I'm gonna increase reps on the press and take a little extra rest between the two sets. I am also going to increase deadlifts if the next lift at 125 is easy. 5/24/2014 Sat - Day 17 Warm up - nothing TBDL 2 x 1/2/3 x 125kg - RPE 8 Bench 3 x 3 x 100kg - RPE 7.5 KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Farmers walks 1 x 85kg x 80m half straps Leg raises 1 x 10 Next workout I will increase the reps from Bench to 2 x 5 5/23/2014 Fri - Rest Feeling pretty beat down and tired this morning so I decided to take an extra day off. I am going to do Sat-Sun then Tue-Wed, I will be travleing next week. PM 5k walk 5/22/2014 Thu - Day 16 AM Warm up - 1k walk dynamic warm up Press 3 x 3 x 60kg - RPE 8 Pull ups 1 x 6, 1 x 5 over hand Ab roll outs 1 x 10 Snatch Grip High Pulls 2 x 10 x 50kg Front Squats 2 x 5 x 60kg TB Deadlift 1 x 10 x 75kg Nice easy 20k bike ride PM 5k walk 5/21/2014 Wed - Rest AM 13k MTB PM 5k walk 5/20/2014 Tue - Day 15 AM Warm up - 5K easy run TBDL 1/2/3/1/2/1 x 135kg - RPE 9 Bench 3 x 3 x 100kg - RPE 8 KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Farmers walks 1 x 75kg x 80m no straps Leg raises 1 x 10 PM 5k walk with the family TBDL were tough at this weight. Back was rounding so I cut the last set short. 135 felt much heavier than the 140 on a straight barbell. I wonder how much heavier my trap bar is? I am dropping down to 125kg next session. Thursday I might just do a light set of 10 for everything. 5/19/2014 Mon - Day 14 AM Warm up - 1k walk dynamic warm up Press 2 x 3 x 60kg - RPE 8 Pull ups 1 x 6, 1 x 5 over hand Ab roll outs 1 x 10 Trap Bar High Pulls 3 x 3 x 70kg Front Squats 2 x 5 x 60kg Sumo Deadlift 2 x 1/2 x 120kg & 1 x 140 - RPE 7 Bike commute 17.3k 40:05 E9 Head wind PM Bike commute 17.3k 34:28 E18 Tail wind Deadlifts were feeling really light this morning so I tried a 140kg/309lb pull and it went up easy. Looks like this stuff might be working. I suspect my max may be sitting around the 345 level possibly? 5/17-18/2014 Sat & Sun Took it easy and did some walking and running around with the family. Played a few hours of soccer with the boys, maybe that wasn't easy or rest. 5/16/2014 Fri - Day 13 Warm up - 2 mile easy run TBDL 2x1/2/3 x 115kg - RPE 7 Bench 3 x 3 x 100kg - RPE 8 KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Farmers walks 1 x 75kg x 80m no straps Well the TBDL went up very easy today. Not sure if its a sign the plan is working but I am going to add 10kgs for next week. I may shoot for 185kgs on the TB by year end instead of the barbell. 5/15/2014 Thu - Day 12 AM Warm up - 1k walk with weights Deadlift 1 x 1/2/3 x 115kg - RPE 7 Pull ups 2 x 5 over hand Ab roll outs 1 x 10 Trap Bar High Pulls 3 x 3 x 70kg Press 2 x 3 x 60kg - RPE 8 Bike commute 17.3k 37:51 PM Bike Commute 17.4k 39:18 Weighted walking sucks I'm not going to do it again. I may just do a slow jog from now on. Skipped the front squats today. Maybe I'll do them later. 5/14/2014 Wed - Rest day Short walk - active arm swinging AM Bike commute 17.3k in 39:15 W6 PM Bike commute 17.5k in 40:05 NNW 24 5/13/2014 Tue - Day 11 Warm up - nothing TBDL 2x1/2/3 x 115kg - RPE 8.5 Bench 3 x 3 x 100kg - RPE 8 KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Leg raises 1 x 8 with straps 5/12/2014 Mon - Day 10 Warm up - 2k walk some dynamic movments Deadlift 1 x 1/2/3 x 110kg - RPE 7 Press 3 x 3 x 60kg - RPE 8 Pull ups 2 x 5 over hand Trap Bar High Pulls 1 x 10 x 50kg Squat 2 x 5 x 60kg - RPE 6 Ab roll outs 2 x 10 Bike commute 16.7k 37:51 Pretty easy day I willl increase the loads on all of these lifts except for the press next workout. Took it easy over the weekend, did a lot of walking and sight seeing, was really sore through Sunday from a good week of lifting. Day 9 AM Warm up - quick 1k walk TBDL 2x1/2/3 x 115kg - RPE 7 Bench 2x1/2/3 x 100kg - RPE 8 Made a big jump in the bench to see if I wasn't loading it properly, the push portion felt better rounded gonna keep it here for a week. Ran out of time will try to get the rest in tonight Bike commute 17.3k 36:45 PM Bike commute 17.3k 43:26 KB Row 1 x 12 x 32kg KB Swings 1 x 20 x 32kg Farmers Walk 1 x 80m x 70kg - used straps Leg raises 1 x 8 with straps Day 8 Warm up - 5k very easy Press 2 x 5 x 55kg - RPE 7 Pull ups 2 x 5 over hand Trap Bar High Pulls 3 x 3 x 75kg Squat 2 x 5 x 65kg - RPE 6 Deadlift 1 x 8 x 100kg - RPE 7 Rest Day AM Bike Commute 17.3km in 35:22 tailwind PM Bike Commute 17.7km in 44:38 headwind Was hard to stay out of the gym this morning. Still have some minor soreness mainlyin the upper back area, figured having a day off is important. Day 7 Warm up - easy 5k TBDL 2x1/2/3 x 115kg - up 10 kgs from last workout RPE 8.5 Pull up 1 x 8 - neutral grip Bench 3 x 3 x 90kg - RPE 7 KB Row 1 x 10 x 32kg KB Swings 1 x 20 x 32kg Farmers Walk 1 x 120m x 70kg - used straps last 40m Leg raises 1 x 8 with straps Day 6 AM Warm up - 1 mile run/walk with some mobility Press 3 x 3 x 55kg - RPE 8 Pull ups 2 x 5 - RPE 8 over hand Snatch Grip High Pulls 2 x 5 x 55kg - RPE 7 Front Squat 2 x 5 x 65kg - RPE 7 up 5kg from last Ab rollouts 2 x 9 - RPE 7 Deadlift 2x1/2/3 x 110kg - RPE 7 Bike commute 17.3km in 39:34 PM Bike commute 17.3km in 37:21 Good sleep over the weekend, was lacking energy last week from traveling and the failed ultra. Lifts felt good went sumo style for the first set of deadlifts but was starting to feel some irritation on the inside of the left knee switched to regular and the weight just popped up. Might go sumo for reps of 1 and regular for anything higher. Day 5 Warm up - put together the squat rack Bench 2 x 5 x 65kg - RPE 6 increase next workout KB Row 1 x 12 x 32kg KB Swings 1 x 15 x 32kg TBDL 2x1/2/3 x 105kg - RPE 7 Farmers Walk 1 x 80m x 70kg - Grip Leg raises 1 x 10 with straps Day 4 Walk 20 minutes, with easy warmup Press 3 x 3 x 55kg - RPE 8.5 up 5kgs Snatch Grip High Pulls 3 x 3 x 55kg - RPE 8 up 5kgs Front Squat 2 x 5 x 60kg - RPE 7 Ab rollouts 1 x 15 - RPE 7 Deadlift 3 x 3 x 110kg - RPE 7 Day 3 Easy 2 mile run Front Squat 2 x 5 x 60kg @7 Deadlift 2 x 1/2/3 x 110kg @8 Press 2 x 5 x 50kg @8 Snatch Grip High Pulls 2 x 5 x 50kg @8 Ab rollouts 1 x 15 @7 Day 2 Press 3 x 3 x 50kg - RPE 7 Snatch Grip High Pulls 3 x 3 x 50kg - RPE 7 Deadlift 2 x 1/2/3 x 110kg - RPE 8 Front Squat 3 x 3 x 60kg - RPE 8 Ab rollouts 1 x 15 - RPE 7 Day 1 Front Squat 3 x 3 x 60kg Deadlift 2 x 1/2/3 x 110kg Press 3 x 3 x 50kg Snatch Grip High Pulls 3 x 3 x 50kg Ab rollouts 1 x 10
OK, jumping in, here's my weekly program, with a flow chart to allow for interruptions and/or less than a full workout worth of time: This week, for example, I did my squats on Monday, Bench, Dips and Arms on Tuesday, just Presses on Wednesday, Rows and Chin-ups on Thursday, and today I'm doing to do my Deadlifts and Power Cleans. For maxes, right now I'm Bench Max = 1-2 reps 225 Deadlift Max = 1 rep 325 Squat Max = 1 rep 265 for my five-rep work sets, I can do 195 for the bench, and I'll try 275 or 285 for the deadlift, and maybe 205 or 215 for the squat. Eventually, I'll add in maxes and work sets in Presses and Power Cleans once my form and technique are good enough to make a one-rep max meaningful.
I'm thinking this week I may forgo the maxes and really give the 5/5/5 (three sets of five reps) method a try, increasing weight more incrementally than I have been doing, maybe adding just 5 pounds each week for however long possible. I'll start with either 80 or 85 percent of my current 1RM, and increase weight when the last reps of the third set start to feel easy. Most 5/5/5 (or alternatively, 5/5/5/5/5) programs seem to stipulate that you add weight every workout until you miss the last rep, but without a spotter, missing the last rep could be a bit risky for me. We'll see. I do have safety hooks on my bench and use sawhorses for safety on the heavy squats, so perhaps I'll give the more standard 5/5/5 approach a try. I like the simplicity of simply waiting to add weight until you can do all three sets completely. I usually wait until I can do my max lift 2-3 times before I add weight, and then it's more of a jump, like 10-20 pounds. For the work sets, I've always just reduced weight and done the sets and reps by feel. I've never tried strict worksets before, but the 3 sets x 5 reps idea sounds intriguing, and a lot of different trainers seem to recommend it (http://roughstrength.com/5-5-strength-training-template/), including Rippetoe. If I eliminate doing my maxes for a time, I should be able to get through workouts more efficiently too, as I won't need such long breaks in between sets. Maybe something like a three big/basic lifts per workout approach, instead of just two, would become feasible without the max lifts. Not having to do max lifts every workout might keep me mentally fresher too. Also, I'm going to downplay my bench and deadlift a bit, which are my two strongest basic lifts, to work more on my presses and power clean, which are my two weakest basic lifts right now. In other words, I think it might make sense to spend the next month or two trying to strike a better balance between the squat, deadlift, bench, press, and power clean. I may spend a little extra time on chin-ups too. Maybe I'll try to do the press and power clean 2-3 times per week instead of just once, something like this: M: Squat, Bench, Press + Dips (assistance) W: Deadlift, Press, Power Clean+ Loaded Carry (assistance) F: Chin-ups, Power Clean, Rows + Landmine Arc (assistance) Instead of M: Squat, Bench + Dips & Arms (assistance) W: Deadlift, Press+ Good Mornings & Loaded Carry (assistance) F: Chin-ups, Power Clean, Rows + Landmine Arc (assistance) Also, this week, I'll make another attempt at running 5K every morning, first thing. I've had a hard time so far getting them in more than 2-3 days in a row.
5x5 is kind of brutal especially when you are hitting close to max days. They will also likely end up taking more time because your rest between sets will get longer and longer the heavier you get. One other idea that I have heard via Jim Wendler is to use power cleans as a warm-up to deadlifts. Since they are well below your max it seems to compliment well. Normally weight lifters will run sets like 10x2 so if you cut it down to 5 x 2 or 3 x 3 it shouldn't impact your deadlift day at all. and can be a good warmup. Not maxing is a big theme in easy strength, they state that most workouts should fall in the 70-80% range. They claim the recovery for a max takes too long and in the long run you are better off only maxing in competition or when there is a good reason to do so. And from what I understand you have maxes at all rep ranges so be careful every 3x5 workout isn't a max workout. I really like the self regulation concept that is promoted by shaf's ladders, the RPE and easy strength. It really fits my lifestyle well. Back in the day I used to run straight sets and increase every workout and it works well until you hit that point where you get stuck at a weight. Then it becomes terribly hard for me to break through that level. They usually recommend once you miss then you drop back 10% and build back up. Usually this causes me to stagnate and even regress. With self regulation I can sit at a weight for a long time if needed. We shall see if it works better for strength gains, but I think from the endurance aspect it will be more symbiotic.
Yeah, I'll be doing 3x5 worksets, after warm up sets, except for power cleans, which Rippetoe recommends doing 5x3. He also recommends doing deadlifts just 1x5, but that seems like too little for me. This week I'll be finding the right starting weight for the main lifts' worksets, but based on my current maxes, they should be something like: Deadlift max: 325 > workset: 3 x 5 x 265-275 Squat max: 265 > workset: 3 x 5 x 200-225 Bench max: 225 > workset: 3 x 5 x 195 Press max: 125 > workset: 3 x 5 x 95 Power Clean max: 175? > workset: 3 x 5 x 75-125? I don't do timed rests, just go by feel. Last week I did do my Bench with 3x5 worksets at 195, and that went well. The last rep of the third set felt solid, but I didn't want to do anymore either. I can see that logic, but I tend to like to do the heaviest lifts first, when I'm freshest physically and mentally. Also, since I'll be working on my power clean technique for the next few weeks, I think doing deadlifts first might prime my lower body a bit, and get me to think about the jump without being tempted to use my shoulders or arms too much to clean the bar. Rippetoe stresses that the bar should rise vertically as much as possible, and to do this, the arms remain largely passive guides and receivers of the bar. Also, in Japan and Chicago, I had a routine where I would do the deadlift, then the power clean, then the press, progressively working up in height as I took plates off the bar. I really liked that progression but unfortunately my garage ceiling is too low to do the press standing up, so I'll be doing them seated on my bench. For sets/reps, I'll try Rippetoe's recommendation of 5x3 for the power cleans initially, and see how that feels. I'll be keeping the weight low until my technique starts to feel smooth. I guess I don't understand your use of "max" here. The idea of 3x5 is to do sub-max weights right? Or are you saying max in overall volume? For me, my max is the weight I can do 1-2 reps comfortably. With the 3x5 worksets, the weight will be 80-85% of my max. Still, I've always found 48 hours sufficient time to recover from a workout in which I did maxes. Maybe Dan John is thinking contest-type maxes where guys are giving it their all. My 1RMs are still pretty comfortable, with no risk of strain or injury. I'm not getting red-faced or stalling out or anything like that. Self-regulation is the way I've always done it. But I'm curious to see what adding a little more discipline to my routine, via the 3x5 approach, will do. Increases in weight will still be dictated by feel, however. When the last rep of the third set feels easy, I'll add weight. If I then find I can't do the last rep of the third set, I'll either drop the weight down a bit, or keep at that weight until I can do the last rep and only move up when it starts to feel easy again. Although we talked about making 405 a 1RM goal for our deadlifts, I'm not really concerned with increasing weight. If it comes, great, if not, I'm still staying fit, and getting all the health benefits from strength training, and that's all that really counts. Not sure if it really matters to me how the weights fit into my running. I don't run races like you. I tend to see them as two different fitness modules. I don't really think of myself as a runner or a lifter. I used to worry about how deadlifts and squats would affect my running days, but now I think it's up to my legs to adapt, and sometimes I think running the following morning actually may help with recovery from a good squat or deadlift day. My only concession really is to avoid heavy lower body stuff the day before a long run. Got in a 5K just now. My priority this week is making a serious attempt at establishing the daily 5K as a non-negotiable wake-up ritual. I really feel like that should be a cornerstone for everything else, if I can manage it. I ran extremely slow this morning, and will continue to do so until the daily 5K ritual is established and it starts to feel easy. The theme for this week is what the Zenists call "beginner's mind." I'm going to forget about distance and pace and try to recreate myself as a runner. The second priority is working on my power clean form, again with beginner's mind, forgetting that I used to do them. The third priority is giving the 3x5 workset protocol a shot, which will also require some beginner's mind, as I forgo my usual routine of warming up to my max and then reducing by feel. This one might be the hardest to approach with beginner's mind. I'll probably start missing my 1RMs before too long, but we'll see.
Hey Abide, It would be helpful to us spectators if you could tell us what day of the week each workout is in, to get a sense of the weekly pattern. Also, are you doing this first thing in the morning? Got a mild flu bug, mild fever yesterday, much better today, so my lifting has been on hold for a week almost already.
Ok will do, that really stinks about the flu hope you kick it soon. Yep all my lifting and running is primarily done in the morning before work. I ride home after work a few times a week but I am more of the morning type and prefer to drink beer in the evenings.
I'm training for my 4th race this year. I am currently training for a my second half marathon in July. I will be running this half marathon yoohoo!!! Super excited. What I'm doing is short distances between 4-8km at the moment, I'll up my km's in the next few weeks between 10-15km, in my training I do fartlek sessions. I try to go for a run between 4-5am or after work 5-6pm. I try to run 3-4 times per week.
My trap bar is 55lbs, my (standard) bar is 25lbs. Hey how long does it take to get through a 20x2 workout? I have been sporadic the last few weeks, but I'm already thinking of either going back to my one main lift per workout scheme, or trying all 5-6 basic movements in a workout like you are, but with reduced reps/sets. Trying to do 2-3 main lifts with full reps and sets can be mentally challenging, yet I like the idea of practicing a basic movement more than once a week. Especially for my shoulders, I think higher frequency but lower intensity might be the way to go. I would do something like you're doing, alternating two slightly different routines, more or less hitting the six force/direction pairings each time: Day 1 Overhead Squat (push down) Deadlift (pull up) Bench (push out) DB Press (push up) T-bar Row (pull in) Landmine Loaded Carry Day 2 Back Squat (push down) Power Clean (pull up) Dips (push down) Press (push up) Seated Row (pull in) Pulldowns (pull down) Arms Also, if you have a minute, please explain the logic of 1/2/3 sets again, as opposed to sets across.
I try to keep every session to 30 minutes. That is not including my general warm up when I take the dog for a walk. I have to say I really enjoy this plan, even though its pretty rigid in the excercise selection it feels flexible in the implementation. Each workout hits all the major groups so even if you skip a day you still get in some good sessions. I do feel a bit worn down occasionally but I think that is more of a result of the additional things I am doing running/walking/biking and not specifically the lifting. The ladders here is the original article http://danjohn.net/pdfs/vaug.pdf I kind of look at it as a lifting by feel approach but it also allows you to lift hevier weights for more volume. I do two ladders a day on the deadlift at the same weight. If I hit both ladders and it was relatively easy then I go up in weight. If that weight is too heavy I can keep working that same level for a workout or two and just lower the volume so 1/2/2/1/2/1 vs/ 1/2/3/1/2/3. It's easier to gauge if you can hit 3 reps after you do a single and double rep and then you don't grind out any lifts. As stated in the article you can do multiple rep ranges. 1/2/3/1/2/3/1/2/3 is common but 2/3/5/2/3/5/2/3/5 can be used for higher volume if you wanted to. If you follow the original plan 1/2/3 ladders are 18 reps total and the other version would be 25. So its a higher rep program as well. I am sticking to the 10 rep advice from DJ that is why I am only doing two. and I don;t liek to do heavy high rep sets of deadlifts so it works well together. For the bench I would likely do the 2/3/4 or 2/3/5 version as I respond better to that rep range.
OK, catching up on your training the last week or two. Congratulations on sticking with this plan, first of all. I admire your discipline. Looks like you have enough variety to keep it interesting. You're already more than halfway through. Two things: how are your gripping the front squat? Are you doing the cross-armed grip, or the clean grip? I tried front squats finally, last Friday, and found the clean grip (elbows pointing forward) more comfortable, but unfortunately my squat rack posts are exactly the same width as my grip on those. The cross-armed grip would work better for my set-up, but it seems less stable, and the clean grip is good practice for my front squats, which is why I've included the front squats on my Power Clean day. Also, you seem to be listing sets ahead of reps. In standard meathead accounting, can either order be used, as long as the weight is adjacent to the reps? For example can three sets of five reps of 225 pounds be written either 3x5x225, or 225x5x3? And if I don't include the weight, do reps always come first?
Thanks, yeah its going well I am enjoying it and I am beginning to see some good benefits mainly in the waist line. I alway use the clean grip for my front squats. Sometimes if I am feeling really tight I will just use my first three fingers on the bar. You should actually carry the entire weight on your delt's so you can start with a wider grip and then just adjust them back in after you unrack the bar maybe? Yes I always do sets x reps x weight. I think that is pretty conventional, but always sets then reps. I think I caught your head cold... blah.
What ratio is your back squat RM to front squat RM? I've been doing the front squats light, just 125 lbs, since I'm learning the form, and doing them as an assistance exercise to the power cleans, but eventually I might start pushing it. Sorry to hear about the head cold. I thought I was done with mine, but then one night this last weekend I only slept four hours and now I'm feeling some mild symptoms again. Going to have to take a power nap later . . .
