Start Up Cash In Sell Out Bro Down

A place to track your progress, or lack thereof

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xng
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Start Up Cash In Sell Out Bro Down

#1

Post by xng » Thu Nov 02, 2017 9:13 am

Hello, Training Logs!

Having spent the last three months using the methods of Texas to prepare for a strength competition, I am now chilling out a bit, but not so much that I wither away. The tentative plan is to rest my brain with simple 3x5s. So, like,

1.
sq 3x5 heavy
bp 3x5 heavy
dl 2x5 80% of previous day 3

2.
sq 3x5 80% of day 1
pr 3x5 heavy
chins

3.
sq 3x5 90% of day 1
cgbp 3x5 whatever Jesus says
dl 1x5

No program survives contact with a coach, but you have to start somewhere.

1/2/3/4 jihad progress:

press 130 = 96%
bench 170? = 75%
squat 335 = ✔️
deadlift 375 = 92%
Last edited by xng on Thu Jun 15, 2023 9:55 am, edited 2 times in total.

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xng
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Re: 1/2/3/4 jihad

#2

Post by xng » Thu Nov 02, 2017 9:16 am

2017-11-01 L

sq 225x5x3
pr 107.5x5x3
negative chins 5x3

To arrive at these numbers, I multiplied 1rm by 0.88 to get 5rm, then multiplied by 0.95 to get something I could do for 5s across. Then 80% of that for light squats.

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mbasic
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Re: 1/2/3/4 jihad

#3

Post by mbasic » Thu Nov 02, 2017 10:41 am

welcome, tell us about yourself !

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chromoly
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Re: 1/2/3/4 jihad

#4

Post by chromoly » Thu Nov 02, 2017 12:53 pm

Hi friend! I'm happy you started a log here! I am excited to see your progress on your 1234 jihad! Also,
xng wrote: Thu Nov 02, 2017 9:13 am cgbp 3x5 whatever Jesus says
LOL

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xng
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Re: 1/2/3/4 jihad

#5

Post by xng » Thu Nov 02, 2017 2:11 pm

Thanks!

I live in Oakland, I work at a small software company, and I have a German shepherd. My interests include fiction, bicycles, whiskey, Japanese cartoons, huge chunks of meat, contra dance, and sleeping 9.5 hours a night.

I'm here because I met chromoly at a meet!

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simonrest
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Re: 1/2/3/4 jihad

#6

Post by simonrest » Thu Nov 02, 2017 9:50 pm

xng wrote: Thu Nov 02, 2017 2:11 pm I'm here because I met chromoly at a meet!
that must have been a hell of a t shirt

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xng
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Re: 1/2/3/4 jihad

#7

Post by xng » Fri Nov 03, 2017 10:31 pm

2017-11-03 M

sq 250x5x3
cgbp 125x5x3
dl 265x5x2

After the first set of squats, a dude rushed up to warn me with fervent concern that my back was rounding. I did not believe him, but I thanked him politely. Video of the second set seemed to reveal that everything was fine. I don't actually have a back at all. My ass connects directly to my shoulders.

I got confused and did light dl instead of heavy. New program who dis

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Wilhelm
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Re: 1/2/3/4 jihad

#8

Post by Wilhelm » Sat Nov 04, 2017 2:09 am

xng wrote: Fri Nov 03, 2017 10:31 pm 2017-11-03 M

sq 250x5x3
cgbp 125x5x3
dl 265x5x2

After the first set of squats, a dude rushed up to warn me with fervent concern that my back was rounding. I did not believe him, but I thanked him politely. Video of the second set seemed to reveal that everything was fine. I don't actually have a back at all. My ass connects directly to my shoulders.

I got confused and did light dl instead of heavy. New program who dis
I guess that solves the question of bar placement. :D

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xng
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Re: 1/2/3/4 jihad

#9

Post by xng » Sun Nov 05, 2017 5:44 pm

2017-11-05 H

sq 275x5x2, 265x5
bp 137.5x5x3
dl 320x5, 205x5 double overhand

I haven't squatted fives since like April. I hate them. My soul has withered away from months of triples. I invented a fun new dance on the last deadlift at 320: lock knees early, shimmy hips to extension. Such beautiful.

New plan, given that I don't need to lift my bench out of poverty, but I do need a 1pl8 press. Been doing Wed/Fri/Sun, but I don't like putting heavy day at the end of the training week. If I switch to Sun/Tue/Thu, then maybe I can go dancing on Wednesdays without dying. So that's:

1.
sq 5x3 heavy
pr 5x4-5
dl 5x1

2.
sq 5x3 80%
bp 5x3 Jesus
chins

3.
sq 5x3 90%
pr 3x2 + 5x2 backoff
dl 5x2 80% of 5rm
Last edited by xng on Wed Nov 08, 2017 8:42 am, edited 1 time in total.

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Re: 1/2/3/4 jihad

#10

Post by xng » Wed Nov 08, 2017 8:42 am

2017-11-07 L

sq 225x5x3
pr 110x3x2, 95x5x2
negative chins 2sx5x3

Felt lazy and wanted to get home, so I went straight from work to the Oakland Y instead of schlepping to Berkeley. Berkeley's equipment is much nicer, but Oakland is fine. Last time, I saw some big guys there with chalk on their shoulders, so someone is doing something reasonable.

Working on keeping upper back flat and elbows down in the squat. Swapped intensity presses for bench today since I benched on Sunday.

Light day is so great! Not hateful at all! On TM I was doing 3x3 at 90% of VD in the middle of the week, which wasn't that trivial. If I can still make progress without living a life of vast caloric intake and absolute motionlessness outside the gym, then that will be cool and good.

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chromoly
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Re: 1/2/3/4 jihad

#11

Post by chromoly » Wed Nov 08, 2017 11:41 am

xng wrote: Wed Nov 08, 2017 8:42 amIf I can still make progress without living a life of vast caloric intake and absolute motionlessness outside the gym, then that will be cool and good.
That's the goal, isn't it? Except I think for me, the goal is a life of vast caloric intake (because I love eating!) and not-motionlessness outside of the gym.

Amazing how an adjustment in programming makes one feel better. 3x3 @ 90% of VD is certainly not easy. I never did anything so heavy on "light day" of the TM, because two days after volume day, even 83% of VD made me want to curl up and die.

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xng
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Re: 1/2/3/4 jihad

#12

Post by xng » Wed Nov 08, 2017 3:15 pm

I gained thirty pounds in eight months and I am very tired of eating. If only sleep and food were fungible!

After the first couple of weeks, I didn't feel too wrecked by VD anymore, as if I had adjusted to the volume. RD was a bit heavy, but not curl up and die heavy. I sure didn't feel like dancing or riding my bike fast though. No fun for Texas jihadis :D

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Re: 1/2/3/4 jihad

#13

Post by chromoly » Wed Nov 08, 2017 3:30 pm

Are you planning to recomp and/or lose some of those 30 lbs? I just ask because that sort of thing will alter programming and recovery.

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xng
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Re: 1/2/3/4 jihad

#14

Post by xng » Wed Nov 08, 2017 10:02 pm

Went to a BJJ class. Been promising myself since like July that after the meet I would find something fun to do with my stronkth. Felt confused and inept, but did not wish for death! There was a bunch of grip work, which seemed easy except for the fingertip pain. I wonder if you can hook-grip a gi.
chromoly wrote: Wed Nov 08, 2017 3:30 pm Are you planning to recomp and/or lose some of those 30 lbs? I just ask because that sort of thing will alter programming and recovery.
Yeah! Not that it's not fun being huge, but I don't want to collapse and become a supernova. Plus I have my Wilks to think of, the poor thing.

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Re: 1/2/3/4 jihad

#15

Post by xng » Sat Nov 11, 2017 4:05 pm

2017-11-09 M

sq 245x5x3
bp 140x5x3
dl 255x1

Bluh. Been feeling sick, not eating or sleeping enough. Bumped workout from Thursday to Friday hoping I would feel better, but I didn't. This was supposed to be a medium day, but 245x5x3 felt like the limit. Indeed, 245x5x1 felt like the limit, but I suspected that my feelings were bullshit, and I was right.

When the time came for light deadlifts, I dropped them on the floor and ran away. I had left my chalk in the locker room, and fetching it seemed like a lot of work, so I did one slippery rep and then bailed. My companion minstrel made up a little song about how I had bravely run away. I did not care. I'll make it up in backoff sets on Sunday if I live.

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Re: 1/2/3/4 jihad

#16

Post by RdC » Sat Nov 11, 2017 4:33 pm

Hi! I just dropped by to let you know that your log makes me smile. I like the way you express yourself- you are a word smith and a lifter. Awesome work. Thanks for posting. I'll be following.

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xng
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Re: 1/2/3/4 jihad

#17

Post by xng » Sat Nov 11, 2017 8:22 pm

RdC wrote: Sat Nov 11, 2017 4:33 pm Hi! I just dropped by to let you know that your log makes me smile. I like the way you express yourself- you are a word smith and a lifter. Awesome work. Thanks for posting. I'll be following.
Hey cool thanks for letting me know!

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Re: 1/2/3/4 jihad

#18

Post by xng » Mon Nov 13, 2017 10:46 pm

2017-11-13 H

sq 275x5, 265x5x2
pr 105x5x4
dl 255x5x2

d e a t h

This felt incredibly shitty. Wow. I take back what I said about being tired of eating. Not eating is much, much worse. I hate my decisions.

It was an especially bad weekend in terms of food and sleep. "Friends" were visiting. Somehow, this made toast and fried rice seem like foods.

I repent, and now I will eat a giant steak, and henceforth I will eat my protons and sleep 9.5 hours a night. If I still feel like shit, I will try a four-day split.

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Re: 1/2/3/4 jihad

#19

Post by xng » Sun Nov 19, 2017 8:06 pm

2017-11-18 L

sq 235x5x3
pr 105x3, 110x3, 95x5x2
dl 315x5

I ended up taking Four Entire Days Off in a row because I still felt sick. Son, I am disappoint.

For this workout, I didn't have my shoes or belt, because I'm on the road and I was trying to pack light. I worried that the gym would throw me out for lifting in my socks, but nobody seemed to mind. It didn't feel great, and neither did the 13mm 4" belt I borrowed (my delicate hipbones prefer 3"), but I survived.

Now I'm in Mexico City. Tonight I asked for "mucho carne grande," and I was given four miniature tacos with tiny decorative shreds of meat. They were delicious. There's a Cr*ssFit gym nearby that might have a rack. I expect great things from the combination of high-altitude barefoot beltless squatting and my strict tacos-and-micheladas nutrition plan.

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Re: 1/2/3/4 jihad

#20

Post by xng » Wed Nov 22, 2017 11:28 pm

Hello and welcome to my blog, where I describe my sensations and emotions. I am sick. I don't care what happens this week, because next week I am going back to Texas. Fives this time, instead of triples. It will be so character-building. Don't tell the city of Oakland, because I don't have time to file for building permits for what these fives are about to do to my character. Majestic new bodyweight PRs will enable my physical form to encompass the character built by all these fives. They had better, anyway, or we may get that supernova.

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