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  • Training Smarter

    Hello everyone, I'm making this log to post some of my lifts to log my weights and progress. Some background, I've been lifting for about ~3 years. For all 3 I was doing kinda just linear progression programming, which I know is a heresy in these parts. I consumed content from Mike Tuscherer and Barbell Medicine about how to properly train however I was very reluctant to make a change, since grinding 5 rep maxes was kinda cool for a while. Well, I've been stuck on the same lifts for almost 6 months. I wrote a program for 11 weeks based on some of the things I learned from researching programs like the bridge and reading some training logs. The program is RPE based, I will be squatting 2x a week, deadlifting 2x a week, and benching 3x a week. I've never benched 3x a week, and my deadlift training up until this point has been doing 1-2 sets of 5 a week with maybe another day of deficit deadlifts working up to 1 heavy set. I am curious to see how the change in my program will affect these lifts in particular. My current stats are as follows:

    High-bar Squat: 410 lbs x 5 reps
    Bench: 315 lbs x 1 TnG
    Conventional Deadlift: 495 lbs x 5 reps

    Height: 5' 8", Weight: ~180 lbs

    I recently lost some weight and lost some bench strength with it, not sure where I am at exactly just know its weaker. I don't really have any particular goals, just getting strong and large I guess ¯\_( ͡° ͜ʖ ͡°)_/¯. I'd like to post some videos here as well, if I see interest. Cheers .
    Last edited by ysquared; 03-18-2021, 02:33 AM.

  • #2
    3/15
    Squat
    315x5, 340x5x2 sets
    Close Grip Pause Bench 185x6, 190x6x2 sets
    Deficit Deadlift (beltless) 345x6, 315x6

    Easy day, getting used to frequency.

    3/17
    Pause Squat 275x6, 265x6x2
    Overhead Press 135x8, 140x8, 135x8
    Bench 185x10, 200x10, 185x10

    Comment


    • #3
      3/19
      Deadlift 405x5, 430x5, 405x5

      Comment


      • #4
        3/20
        Bench 265x1, 235x5x3 sets, 230x5

        Comment


        • #5
          3/22
          Squat 320x5, 345x5x2 sets, 315x5
          Close Grip Pause Bench 190x6, 195x6, 190x6
          Deficit Deadlift (beltless) 345x6, 335x6
          Last edited by ysquared; 03-23-2021, 02:12 PM.

          Comment


          • #6
            3/24
            Pause Squat (beltless) 275x6, 270x6, 260x6
            Press 135x8x3 sets
            Bench 185x10, 200x10, 195x10

            Comment


            • #7
              3/26

              Deadlift 405x5, 435x5, 420x5

              Comment


              • #8
                3/27

                Bench 265x1, 245x5, 235x5x2 sets, 225x5

                3/29
                Squat 380x1, 350x5, 330x5x2 sets, 315x5
                Paused Close Grip Bench 205x6, 200x6x2 sets
                Beltless Deficit Deadlift 360x6, 315x6

                Comment


                • #9
                  3/31

                  Pause Squat beltless 285x6, 275x6x2 sets
                  Press 135x8, 145x8, 135x8
                  Bench 185x10, 205x10, 195x10

                  Comment


                  • #10
                    4/2
                    Deadlift 480x1, 440x5, 420x5, 395x5

                    I need to start being honest with myself about my RPE on deadlift

                    Comment


                    • #11
                      4/3
                      Bench 270x1, 250x5, 240x5, 235x5, 230x5x2 sets

                      Comment


                      • #12
                        4/5/2021
                        Light Low-Bar Squats
                        Paused Close Grip Bench, 185x6, 210x6, 205x6
                        Beltless Deficit Deadlift 365x6x2 sets

                        Comment


                        • #13
                          4/7/2021
                          Light Low-Bar Squats up to 295x5. Not using a belt yet
                          Press 135x8, 145x8, 135x8
                          Bench, 185x10,205x10,200x10

                          Comment


                          • #14
                            4/9

                            Deadlift 490x1, 415x5, 405x5, 365x5x2 sets

                            Comment


                            • #15
                              4/10
                              Bench 275x1, 255x5, 245x5, 235x5x4 sets

                              Comment

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