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Monday, January 30, 2012

Down with SS. Yay for TM!

Looks like I've hit the end of my linear gains. I MAY have a few more lbs in me, but I'm dieting down to a reasonable body fat % so that's certainly not conducive to strength gains. I'm pretty sure I'll hit the end of beginner gains pretty soon anyway, so I figure I might as well switch to weekly progression.

I started SS early April 2011. Did it on/off until September when I got serious about it and stopped missing workouts. Progress recap (work set weights):

squat 155 -> 345
bench 155 -> 235
deadlift 185 -> 345 (wtffffffffffffffffffffff)
press 85 -> 140

I squatted 345 for about a week straight, but couldn't finish all 3 sets of 5 (best ended up being 5/4/3).

For the intermediate phase of my training, I'm going to do the Texas Method. It's a weekly progression program that has a high volume/medium intensity day, a low/low day, and a low/high day. The volume day causes adaptation; the light day continues recovery while maintaining some neuromuscular efficiency, and the heavy day is PR day. The programming will be like follows:

Saturday (volume):
5x5 squat
5x5 bench press (press)
5x5 weighted chins
some accessory work

Tuesday(light day)
3x3 front squat
3x3 press (bench press)
5x3 power cleans
more accessory work (glute ham raises, dips, etc)

Thursday (heavy day)
1x5 squat
1x5 bench press (press)
1x5 deadlift

Looking forward to this program. It'd be awesome if I can hit a 5 plate squat by the end of the year :) My estimated 1rm is ~390 right now, so 105lbs in 11 months? Seems...possible?

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4 comments:

  1. JCJanuary 31, 2012 at 4:19 AM

    Ridiculous gains. Looking forward to hearing how this TM goes. I'm starting Wendlers 5-3-1 program on Mon. For real this time.

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  2. reecheeJanuary 31, 2012 at 6:17 AM

    Yea, really impressive gains. Nice work mang.

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  3. UnknownJanuary 31, 2012 at 12:02 PM

    Thanks guys! JC are you going to do 5/3/1 along with crossfit?

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  4. JCJanuary 31, 2012 at 5:43 PM

    Yeah that's the plan. I'm going to do two days of 5/3/1 per week (squats and bench one day, press and deads the other day) and possibly throw in a CFFB wod on those strength days. Then I'm hoping to do 2-3 crossfit days a week and 1-2 Oly days. Sounds like a lot to juggle so well see how it goes, priority is definitely going to be getting the strength days done each week though.

    ReplyDelete