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View Full Version : Quest for 300/400/500 - Intermediate Edition


poopmonkey
05-18-2010, 12:30 AM
After staying with the beginner Starting Strength program for waaaaay too long, I'm finally making the jump to intermediate programing.

Been off for about a month, (moving) so my lifts are pretty low right now.

Let's get to it then:

Monday, 5.17.10. BW: 193.2 lbs.

Squats:
285 lbs x 5,5,5,5,5.

Bench (bottom position):
205 lbs x 5,5,5,5,5,.

Power clean:
175 lbs x 3,3,3,3,3.
poopmonkey
05-19-2010, 10:04 AM
Wed. 5.19.2010. BW: 195.2 lbs.

Light Squats:
225 lbs x 5,5.

Press:
155 lbs x 5,5,4.

Weighted Chins:
BW (195.2) + 47.5.
Total: 242.7 lbs x 5,5,5.

Assistance: Good mornings, weighted sit-ups.
poopmonkey
05-21-2010, 10:06 AM
Friday. 5.21.10, BW: 193.2 lbs.
Intensity Day.

Squats:
315 lbs x 5.

Bench (bottom position):
220 lbs x 5.

Deadlift:
335 lbs x 5.

Assistance: Barbell curls and close grip bench presses.
poopmonkey
05-23-2010, 11:01 PM
Sunday, 5.23.10. BW: 196.2 lbs
Volume Day.

Squats:
295 lbs: 5 x 5.

Press:
140 lbs: 5 x 5.

Power Clean:
180 lbs: 5 x 3.

What's worse than 5 x 5 squats? 5 x 5 squats with a killer sunburn. Glad this workout is over.
fnet
05-24-2010, 07:35 AM
Still my favorite moniker no matter where you're keeping your log these days.
poopmonkey
05-25-2010, 09:42 AM
@fnet. Much obliged. My lifts may be weak, but my moniker is strong. ;)

Tue. 5.25.10. BW: 194.4 lbs
Recovery Day.

Light Squats:
235 lbs x 5,5.

Bench: (90%, bottom position.)
185 lbs x 5,5,5.

Chins:
BW + 50: Total 244.4 lbs x 5,5,5.

Assistance: Good mornings, weighted crunches.
poopmonkey
05-27-2010, 09:55 AM
Thur. 5.27.10. BW: 195.0
Intensity Day.

Squats:
335 lbs x 1. (Awful. Bar slid down my back, lost my balance and the set was over.)

Press:
160 lbs x 4.

Deadlift:
345 lbs x 5. (Felt good.)

Assistance: Barbell Curls & Close-grip Bench.
poopmonkey
05-31-2010, 10:28 PM
Monday. 5.31.10. BW: 194.4 lbs.
Volume Day.

Squats:
305 lbs 5 x 5.

Bench (bottom-position):
210 lbs 5 x 5.

Power Clean:
182.4 lbs 5 x 3.
poopmonkey
06-02-2010, 01:26 PM
Wed. 6.2.10. BW: 194.4 lbs.
Recovery Day.

Light Squats:
240 lbs x 5,5.

Press:
155 lbs x 5,5,4. (This sucks, elbows dropped too low on last rep and missed because of form error. Now I have to wait another two weeks for my next go at this.)

Chins:
BW (194.4) + 51.2 lbs:
245.6 lbs x 5,5,5.

Assistance: Good mornings, weighted crunches.
poopmonkey
06-04-2010, 10:03 AM
Friday. 6.4.10. BW: 194.4 lbs (scale broken? Exact same BW the last three sessions. Weird.)

Intensity Day.

Squats:
335 lbs x 5. (First time belting for squats. Not gonna lie -- it helps.)

Bench: (off pins.)
225 lbs x 5.

Deads:
355 lbs x 5. (Felt good.)

Assistance:
BB Curls: 95 lbs x 10,10.
Dips: BW x 12,12,9 (started doing dips after reading the Bill Starr article. These kicked my ass.)
poopmonkey
06-06-2010, 03:04 PM
Sunday. 6.6.10. BW: 194.4 lbs.
Volume Day.

Squats:
310 lbs: 5 x 5.

Press:
145 lbs 5 x 5.

Powerclean:
185 lbs 5 x 3.
poopmonkey
06-08-2010, 10:11 AM
Tuesday. 6.8.10. BW: 195.0
Recovery Day.

(Only got 4 hours of sleep last night, luckily you don't need much sleep to get through a recovery workout.)

Light Squats:
240 lbs x 5,5.

Bench (90%):
185 lbs x 5,5,5.

Chins:
BW (195.0) + 52.5 lbs.
Total: 247.5 lbs x 5,5,5.

Assistance: Goodmornings, Weighted Crunches.
poopmonkey
06-12-2010, 08:18 AM
Friday. 6.11.10. BW: 193.8 lbs.
Intensity day.

Squats:
345 lbs x 5.

Press:
160lbs x 4. (Not sure why I can't get that last rep.)

Deadlift:
365 lbs x 5.

Assistance: Dips and BB curls.
poopmonkey
06-21-2010, 10:59 PM
Caught a nasty little flu/fever and lost a week.

Back at it today. Weights slightly reduced due to weight lost from illness.

Monday. 6.21.2010. BW: 193.0 lbs.
Volume day.

Squats:
300 lbs x 5,5,4,5,5. (missed rep when I lost tightness at bottom).

Bench: (off pins)
205 lbs x 5,5,5,5,4.

Completely gassed, no energy for powercleans. Will hit those tomorrow.
poopmonkey
06-23-2010, 01:19 PM
Finished up Powercleans on Tuesday night.
175 lbs x 5 x 3.

Which leads us into:

Wed. 6.23.10. BW: 193.4 lbs.
Recovery Day.

Front Squats:
225 lbs x 3,3,3.

Press:
145 lbs x 5,5,5. (These were tough, most likely because of the short layoff).

Chins:
BW + 50lbs x 5,5,5.

Assistance:
Good mornings, weighted crunches.
poopmonkey
06-26-2010, 05:51 PM
Sat. 6.26.10. BW: 195.4 lbs.
Intensity Day.

Squats:
335 lbs x 5.

Bench: (off pins)
225 lbs x 5.

Deadlift:
355 lbs x 5.

Gunz: Dips, BB Curls.

Garage was hot as hell today. But workout went well. Should be setting some PR's in 2-3 weeks.
poopmonkey
06-29-2010, 09:58 AM
Monday. 6.28.10. BW: 196.4 lbs.
Volume day.

Squats:
310 lbs 5 x 5.

Press:
145 lbs 5 x 5.

Powerclean (done next day)
185 lbs x 2,2,3,1,2. (struggled with form).

No more evening workouts for me. Garage is just way too hot. Guess I'm back to the 6 am training sessions. Sigh....
poopmonkey
06-30-2010, 10:16 AM
Wed. 6.30.10. BW: 196.2 lbs.
Recovery day.

Front Squats:
230lbs x 2,2,2. (For some reason these felt extremely heavy, so I just did doubles intead of triples to ensure I'm fresh for Friday.)

Light Bench: (off pins).
185 lbs x 5,5,5.

Chins:
BW (196.2) + 50: 246.2lbs x 5,5,5.

Assistance: Goodmornings, weighted sit-ups.
poopmonkey
07-02-2010, 10:17 AM
Friday. 7.2.10. BW: 194.2 lbs.
Intensity Day.

Squats:
345lbs x 2. (2? Couldn't figure it out, but technique felt horrible today. Think I was actually going too deep. Didn't realize till later that I completely forgot to wear my knee sleeves. Maybe they help me find the bottom more effectively. Or maybe I'm just a gear whore now who can't lift shit without all my special equipment. ;)

Press:
157.4 lbs x 5. (Since I've been banging my head against 160lbs, figured I'd drop down a couple pounds. Naturally, this felt easy so I'm wondering if I could have hit 160 today. Ah, the constant 2nd guessing... never gets old.)

Deadlift:
365lbs x 5. (Difficult, but got the job done.)

Gunz: Dips and curls.
poopmonkey
07-05-2010, 10:09 AM
Sunday. 7.4.10. BW: 196.0 lbs.
Volume day.

Squats:
315lbs: 5 x 5.

Bench (off pins):
210 lbs: 5 x 5.

Power Cleans:
185lbs: 5 x 3.

Good session. Feeling strong again.
poopmonkey
07-06-2010, 09:42 AM
Tuesday. 7.6.10. BW: 194.2 lbs.
Recovery day.

Front Squats:
230lbs x 3,3,3.

Press:
145lbs x 5,5,5.

Chins:
BW + 52.5lbs: 246.7lbs x 5,5,5.

Assistance: Goodmornings, weighted sit-ups.
poopmonkey
07-13-2010, 10:13 AM
Saturday. 7.10.10. BW: (can't remember.)
Intensity day.

Squats:
345lbs x 5.

Bench: (pins)
230lbs x 3.

Deadlift:
370lbs x 5.

Gunz: Dips, Curls.
poopmonkey
07-13-2010, 10:15 AM
Monday. 7.12.10. BW: 198.0lbs.
Volume day.

Squats:
317.4 lbs: 5 x 5.

Press:
147.4lbs: 5 x 5.

PowerCleans:
187.4 lbs: a couple random reps (had nothing left).
poopmonkey
07-14-2010, 11:00 PM
Wed. 7.14.10. BW: 197.0 lbs
Recovery.

Chins:
BW + 51.2 lbs: 248.2 lbs x 5,5,5. (PR!)

Squats:
225 lbs x 5,5. (Went extra light because my right knee hurts.)

Light bench:
185 lbs x 5,5,5.

Assistance: Goodmornings, Abs.
poopmonkey
07-16-2010, 10:13 AM
Friday. 7.16.10. BW: 197.2 lbs.
Intensity day.

Squats:
350lbs x 5.

Press:
160lbs x 5.

Deadlift:
372.4lbs x 5. (I believe this is a PR, not completely sure.)

Gunz: Dips, Curls.

I'm not thrilled with my progress on pressing exercises. So starting next week I'm going back to novice programming for pressing exercises. Will continue with intermediate programming for squats.
poopmonkey
07-18-2010, 04:17 PM
Sunday. 7.18.10. BW: 197.0 lbs.
Volume Day.

Squats:
320 lbs: 5 x 5.

Bench: (off-pins)
215 lbs x 5,5,5.

PowerClean:
187.4lbs: 5 x 3
poopmonkey
07-21-2010, 09:59 AM
Tue. 7.20.10. BW: 197.4lbs.
Recovery.

Squats:
225 lbs x 5,5. (Kept very light to work on form.)

Press:
155lbs x 5,5,5.

Chins:
BW + 52.5lbs: 249.9lbs x 5,5,5. (PR)

Assistance: Goodmornings, Weighted Sit-ups.
poopmonkey
07-23-2010, 12:40 AM
Thur. 7.22.10. BW: 198.0lbs.
Intensity day.

So I've enrolled in a local powerlifting contest for next weekend. Since I've never done a 1RM max before, figured I should see where I'm at before the meet and the intensity day is the perfect time.

Squats:
375lbs x 1, 395lbs x 1, 405lbs x 0.

Bench (off pins):
225lbs x 1, 235lbs x 1, 245lbs x 0.

Deadlift:
385lbs x 1, 405 lbs x 1, 425 lbs x 0.
poopmonkey
07-25-2010, 02:32 PM
Sunday. 7.25.10. BW: 197.8 lbs.
Volume.

Squats: (with belt)
322.4 lbs: 5 x 5

Bench: (off pins)
216.2 lbs x 5,5,5.

Powerclean:
190 lbs: 5 x 3.
poopmonkey
07-29-2010, 09:45 AM
Wed. 7.28.10. BW: 198.0
Recovery (sort of).

Short and sweet "push/pull" workout:

Press:
156.2 lbs x 5,5,5.

Chins:
BW + 52.5lbs: 250.5 lbs x 5,5,5. (PR).
poopmonkey
07-30-2010, 09:42 AM
Powerlifting meet is on Sunday.

So today I just wanted to keep the nervous system keyed up, just worked up to my opening lifts.

Friday. 7.30.10. BW: 198.4 lbs (will cut out junk food for the next two days to make sure I come in under 198 on Sun.)

Squats:
365 lbs x 1.

Bench (off-pins):
235lbs x 1

Deadlift:
375lbs x 1.

Full recap after the meet.