PracticALly Programmed - Al420 Log

[Kabeetz]

Good luck Al, much safe and strong lifting to ya, count me in.

 

[al420]

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

I owe a lot to you CS - you showed me the books.

 

[FFQuads]

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.

--------------------------------------------------------------------------

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)

Looks fun! I'm in. Did you get your little butt fucked in New York? We leave at the end of Feb. for Vegas. 4 days of blood, sperm, and tears...

 

[enigma4dub]

subscribed.

 

[al420]

Looks fun! I'm in. Did you get your little butt fucked in New York? We leave at the end of Feb. for Vegas. 4 days of blood, sperm, and tears...

Nice... you kiss your son w/ that mouth? I love it.

 

[dline]

In!!

 

[Andalite]

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.

--------------------------------------------------------------------------

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)

looks solid. mark rippetoe's book has paid off, huh?

 

[anotherbutters]

How are you running this? Weekly progression until you stall, or is this a loading phase? It looks like a fair amount of work.

Good luck!

 

[bigred133]

In just to observe a PP 4 day routine in progress. It sounded interesting when I read about it.

Are you doing this single factor or dual factor?

 

[al420]

How are you running this? Weekly progression until you stall, or is this a loading phase? It looks like a fair amount of work.

Good luck!

My deloads aren't set in stone just yet. I am going to try to "feel" my way around for a few weeks. Now that I understand better how to apply percentages of my RM to fatigue and what not I feel prepared to act on the fly for now.