PracticALly Programmed - Al420 Log

Here's the new layout:

Monday: 90% of 5RM
Power Cleans 8x3
Deadlift 5x5
Chins 5x5

Tuesday: 75% of 5RM
Back Squat 3x5
Flat Bench 3x5
Push Press 3x5
Decline Abs 4x8 - these will be heavy as possible.

Thursday: 75% of 5RM
Power Clean 5x3
GP Row 5x5
Jump Shrug 6x5 - 90%

Friday: 90% of 5RM
Back Squat 5x5
Flat Bench 5x5
Push Press 5x5
Decline Abs 4x8

Speed work will get thrown in round week 3 I think. I'll do it on my light day.

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Weight this AM: 219.5

Todays Workout:

Power Clean: warmup, 177.5 x3x6 - tad too heavy
Deadlift: 357.5 x5x5 - grinder, but correct weight
Chins: assisted - 5x5 (10,9,8,7,6)

how are you approaching the cleans? doing them where you drop into a front squat?

No sir. I do them from the floor but catch rather high - I dip into a sissy squat fo sure. Oly cleans will replace power cleans and jerks will replace push presses in a few months. I am still nursing a minor shoulder injury.

When I can I will add the Snatch.

nice to see the oly. lifts being done. lots of carry over, imo.

New layout looks great, lets see some big progress here....

My goal is to be powerful 1st and massive 2nd. So I think my layout is suited for my personal goals.

Plus I want to get absurd amounts of weight over my head.

ZGzaZ said:

New layout looks great, lets see some big progress here....

Click to expand...

Word. I was able to do linear progression for almost 9 months w/ minor stalls on bench. Now I need to have a more detailed approach. After reading Practical Programing I am fairly certain about my upcoming progress.

Food is going to be key for me.

*In*

al420 said:

Word. I was able to do linear progression for almost 9 months w/ minor stalls on bench. Now I need to have a more detailed approach. After reading Practical Programing I am fairly certain about my upcoming progress.

Food is going to be key for me.

Click to expand...

OK, I've heard enough about this. Should I get Starting Strength first, or Prac.Prog. OK on it's own. Knowledge is power.

HiDnGoD said:

OK, I've heard enough about this. Should I get Starting Strength first, or Prac.Prog. OK on it's own. Knowledge is power.

Click to expand...

Just get both at the same time. Here's my mini-explanation of how the books complement each other.

Looks like the book had a big effect on your approach to training, Al, as well as providing a good journal title.