Update

Well, no interwebz at the new apartment means I haven't updated here much, and feeling sick and other life complications so haven't worked out as much.

On a positive note, while I was MIA, I FINALLY got a new Squat PR!!
On June 29th, I squatted 375 for a 1RM PR. Exactly three months later, on September 29th, I finally hit 380! It felt good to finally get it out of the way.

Deadlift continues to suck, however.

Texas Method

I have decided to move to Texas Method.  The inspiration is two fold: I am too burnt out and the light day will help me recoup, and also my workout partner cares about aesthetics (I'll withhold judgment in case he ever reads this) and he couldn't possibly eat enough to do novice training AND keep his girlish figure.

I did squat 20s the last day before TM, and I did them at 225, 185, and 165.  With just one rest day inbetween, I started THIS program, which has a 5x5x305 squat on day one.  (I have never done a 5x5 of anything!)  This was followed by DLs at 390.  Needless to say, I have been in excruciating pain for the last couple of days.  Good thing today was "light day."

Texas Method 
9.25.12
Squats 5x5x305
Bench 5x5x220
DL 5x390

9.27.12
Squat 2x5x240
Press 145x6,6,8
Chins BW+25x6,5; BWx8
Rows 3x5x185

Early Worms Get Crushed By Iron

7AM workouts are no bueno.  Squats sucked and shall be stricken from this record.  160x3x5 Press turned into 160x3 and some laughable dips... and a nap.

8.22.12

Day 2 with work out partner.
DL 5x385, 3x365--I think my DL is slowly getting weaker. Uncool. Extremely and maddeningly uncool.
Bench 230x5,4,5. I have no idea why I couldn't do 5 for set 2, but I could for set 3. Oh well, I'll take it.
Chins 9,8,8
One-Arm Dumbbell Rows (100) 10/arm
Barbell Rows 3x5x210

8.20.12

Squat 3x285, 295, 300, 315, 317.5!
Press 3x5x157.5.
Dips 10xBW (240), 8x265, 3x300!!
First day with a new workout partner.

8.18.12

Squat 3x280, 285, 290, 295, 300! Right knee hurts, but I did it.
Bench 3x5x227.5
Dumbbell Rows 10 reps of 100lbs on each side.
Barbell Rows 3x5x205 (PR--I guess those Kroc Rows weren't a complete waste of time.)
Shrugs 10x135, 5x225, 315. Added wrist straps and did 3x365.

8.16.12

Press 155 for 3 sets of 5.
Back hurt, no DLs. Started Power Cleans again, instead. It has been a month or so since I have done any. They were aggravating my elbows and wrists last time. I warmed up better today. Went all the way back to 5x3x135 for this reset on P.Cleans. It was ridiculously easy.

Weekend Wrap-up

I was too busy to workout since Wednesday, but I started squatting again yesterday: 275 for 5 sets of 3 reps.  My knees still hurt, but it was bearable.  Bench was disappointing.  I went up to 230 (I didn't have my micro-loading plates) and the first set was only 4 reps.  I went back down to 225 and hit 5, but set three was 4 again.  Phooie.

8.8.12

DL for 2 sets of 415x5 did not happen. 415x3 then 405x3. Boo.
Pressed 5x150; 152.5; 152.5.

Late-Night Bench-Press

I went to the gym to do some late night benching and some chins.  I benched 3 sets of 225x5.  I got them all up, but it felt harder than I think it should have.  I haven't done sets across in some time now.  I also haven't done sets of 5 for work sets, either.  And it was after midnight.  Whatever the cause, my bench felt weak.  I am glad I am going back to an A/B workout regimen--Benching and Pressing three times every 14 days will hopefully bring my upper-body strength back up.

Programming Revisited

Here is my new program for the next month or so:
(Weights listed indicate the next few weeks' intended lifts--with the exception of squats. I am taking another week off with those, my knees are still not feeling great.  I'll play squats by ear.)

WEEK A
MON
BENCH 3x5x225
CHINS
ROWS

WED
DL 2x5x415
PRESS 3x5x150
SHOULDER RAISES
UPRIGHT ROWS

FRI
BENCH 3x5x227.5
CHINS
ROWS

WEEK B
MON
SQUAT 5x3x275
PRESS 3x5x152.5
SHOULDER RAISES
DIPS
SHRUGS

WED
DL 2x5x400*
BENCH 3x5x230
CHINS
ROWS

FRI
SQUAT 5x3x285
PRESS 3x5x155
SHOULDER RAISES
UPRIGHT ROWS

WEEK A
MON
SQUAT 5x3x295
BENCH 3x5x232.5
CHINS
ROWS

WED
DL 2x5x405*
PRESS 3x5x157.5
SHOULDER RAISES
UPRIGHT ROWS

FRI
SQUAT 5x3x305
BENCH 3x5x235
CHINS
ROWS

WEEK B
MON
SQUAT 5x3x310
PRESS 3x5x160
SHOULDER RAISES
DIPS
SHRUGS

WED
DL 2x5x410*
BENCH 3x5x237.5
CHINS
ROWS

FRI
SQUAT 5x3x315
PRESS 3x5x162.5
SHOULDER RAISES
UPRIGHT ROWS

*Indicates weights were changed after a previous workout proved these numbers were pipe dreams.

The Itch

I haven't lifted since the 30th of June. I couldn't keep away, so to scratch the itch I came in late tonight and did some Presses: 5x145; 150; 150. I did some shrugs and dips to finish off the night. No biggie.

Squat Sabbatical

My knees need a break, so I will be taking two weeks off from the squat.  When I come back, I'll be doing 5x3 workouts with the squat on Mondays and Fridays, with a light TM-esque Wednesday.

I think I need to do a more TM like program for my Press and Bench.  I'll start DLing on Wednesdays and I'll shuffle around my assistance work accordingly.

I think I may also add in light bike work on Mondays and Fridays (after the break).

SM Cycle 2 W3D1--Squat 4s

See for yourself HERE what the lifts were SUPPOSED to be today.

Yeah... didn't happen.  Squats are seriously, SERIOUSLY sucking right now.

Week 2 Comparison

Cycle 1
Cycle 2

Squat 12s
280x7; 250x10; 210x12
292.5x5; 255x5; 225x6
Tough to say that this was an improvement.  My knees have been stiff and in pain for a while now.  Father Pathway says it may be due to form issues.  I need to pay close attention to this problem.

Press 4s
142.5x7; 145x6; 147.5x6 
157.5x4; 150x6; 140x7 
This, at first, looks like an easy call: Improvement.  But when I consider that I only started that low on Cycle 1 because the programming told me to, and when I do the total amount lifted, it becomes a tough call.  Cycle one is a total of 2752.5, while Cycle 2 is only 2510.  This is actually kind of depressing.  

DL 20s
292.5x22 in 4:23
315x20 in 3:59
No contest: Improvement.  Also, I was in much less pain the following day this time around.  Once again, the Deadlift swoops in and saves the day so that the whole week is not a total loss.

Bench Singles
265x1; 270x1; 275x1
245x1; 265x1; 280x0
I am very disappointed about this one.  Going off my pre-workout drink and being super tired from the night before notwithstanding, 35 days separated the 275 attempt and the 280 attempt.  I should've have it.  Not pleased.

All in all, I think I am still improving--but this week's comparison is not NEARLY as clear cut as the last one.  For those of you who know me, you won't be surprised I am contemplating TM again.

SM Cycle 2, End of Week 2

I benched today--singles--and felt super tired.  There was a little over 14 hours between DL 20s and Bench singles.  I did 245 and then 265.  I tried for a +5lb PR at 280, but it crushed me.  I think my bench is getting weaker.  I am not taking my pre-workout anymore (giving my kidneys a rest) and I was tired from DLs, but I still think 280 should've been closer, if not easy.  275 was over a month ago!!

I think, Perhaps, I should do some kind of combination of SM and TM--I don't know.  No Bench improvement (at least on Singles) is frustrating.

SM Cycle 2 W2D3 -- DL 20s

I had DL 20s today.

The programming called for 300x20... I did 315x20 in under 4 minutes, with a little gas left in the tank to spare.  I did the first 10 without stopping.  I rested maybe 20 seconds, did 5, rested 20 seconds, 3, 10 seconds, 2.  It was awesome!  It took me 5 minutes to do 292.5x22 last cycle, and I was much more beat and tired after that last time.

Hatch squats were miserable for the third week in a row. My knees and quads have just not been the same for a few weeks now.

SM Cycle 2 W2D2

Press 4s: 157.5x4; 150x6; 140x7
Dips: 10 @ BW (240); 2x5 @BW+25
Shrugs: 135x10; 225x10; 325x5; (with straps) 365x5

Selfless Service Turns Squat 12s in 5s

Helped some people move their heavy sh-stuff into their new apartment before squatting. Squats for 12 at 292.5, 255 and 225 became squats for 5 or 6 at those weights. Bleh.

Dropped down to just one set of Kroc Rows and started doing Barbell Rows again.

Cycles 1 and 2 Comparison: Week 1

Week one of SM Cycle 2 is done.  Let's compare week 1 of the two cycles and see if progress has been made:

Squat Singles

On squat day last month, I set a new PR of 370lbs.  Since then, I have set a PR of 375, but that was later in cycle 1 after DL singles.  This week, I failed miserably to set a PR, and in fact struggled to barely lock out 350.  Progress has been made, I think I am just having a bad week for squats.

Press 12s

Cycle one: I got 120 for 13; 105 for 12; 95 for 16.
Cycle deux: 132.5 for 10; 117.5 for 12; 100 for 15.
I think this counts as progress.  12.5 pound jump balanced against a 3 rep reduction for set one; 12.5 pound jump with no rep +/- on set two; and a 15 pound jump with one rep reduction for set three.  I'll take it.

DL 4s

Cycle 1: 397.5, 377.5, 357.5

Cycle 2: 407.5, 387.5, 365.
+10, +10, +7.5 -- I cannot stress enough how much easier it felt to do 3x4 this week than it did a month ago. I about died last cycle. Plus I was in quite a bit of pain the next few days, which is not the case this time around. I am definitely adapting and improving on DL.  

Bench 20s

Cycle 1: 175 and 150 x 20; 135 x 25

Cycle 2: 192.5 x 17 and 13; 165 x 20; 145 x 23.

I am happy with this progression.  Set one saw a 17.5 pound increase against a 3 rep reduction; set two was a 15 pound increase with no rep +/-; and set three saw a 10 pound increase with a 2 rep reduction.  "I am strangely comfortable with it."

Verdict: Positive.
Decision: Stick with SM.  The Texas Method can wait.