[JPC]

I figure its a good time to start a log here, since I've just started a new routine and I figure this will hold me accountable and I'll be less likely to bail out and change it too early. My goals are general strength and conditioning, no plans to compete, so my exercise selection is broad. Here is the layout.

I do 3 full body strength workouts, alternated every 3rd day. Each workout is done once in 9 days. I do conditioning on the next day, then a day of rest, but this log will only chronicle the strength workouts. There is a squat, an upper body push, a pull from the floor, and an upper body pull in each workout as follows, current 1RMs in (), all weight in lbs:

Routine A
Back squat, high bar, medium stance(372.5), Bench Press(271.25), Power Snatch(150ish?), Bent Row(258.75)

Routine B
Front Squat(286.25), Overhead Press(165), Power Clean(220ish?), Chinup(286.25)

Routine C
Conventional Deadlift(441.25), Dip(318.75), Overhead Squat(131.25), High Pull from above knee(195)

Progresson: I'll start with 5x5@80% of 1RM, a strict 3 minutes rest between sets. I'll add 1% each workout(I can add in increments of 1.25lbs). Every 4th workout will be a deload @80% of the previous workout. When I can't get 5 reps on all sets, I'll drop to 4 reps, and so on, down to singles. When I can't get the 5th single, I'll deload for a week and go for a new 1RM. The exercises may progress at different rates, so eventually I may be doing different reps on different exercises.
I've never tried this loading idea before, so its an experiment. You'll notice the decimals in the weights, yeah I like to be precise, and I lift at home so I don't have to worry about small deviations in plate or bar weight screwing with my preciseness.

My current physical stats are
Height, 5'10 1/2"
Weight, 195

My first workout was yesterday and went as follows:

5/14/08
Back Squat, 297.5 x 5/5/5/5/5
Bench Press, 217.5 x 5/5/5/5/5
Power Snatch, 120 x 5/5/5/5/5
Bent Row, 207.5 x 5/5/5/5/5

neck/rotator cuff/grip work
_________________
In Wildness Is The Preservation Of The World...~Thoreau

[Donut62]

So wait, those aren't conversions from kilos, but you are microloading? Interesting.

[JPC]

Yeah, I'm adding 1% for 3 workouts, then deload, then 1% for 3 workouts, deload, etc on up until I hit a new 1RM. Well see how it goes.

[JPC]

5/17/08

Front Squat, 228.75 x 5/5/5/5/5
Overhead Press, 132.5 x 5/5/5/5/5
Power Clean, 175 x 5/5/5/5/5
Chinup, 228.75 x 5/5/5/5/5

skipped neck, rotator, and grip work to mow the grass

[the_harbinger]

Originally Posted by JPC

Yeah, I'm adding 1% for 3 workouts, then deload, then 1% for 3 workouts, deload, etc on up until I hit a new 1RM. Well see how it goes.

Sounds interesting. How much of a deload are you planning to do?

Good luck, man.

[JPC]

the deload will be 80% of the last workout, for instance, my squat progression will look like this: 297.5, 301.25, 303.75, (243.75), 307.5, 310, 313.75, (250), etc

[JPC]

5/20/08

Deadlift, 352.5 x 5/5/5/5/5
Dip, 255 x 5/5/5/5/5
Overhead Squat, 105 x 5/5/5/5/5
High Pull, 150 x 5/5/5/5/5

neck, rotator, grip work

[JPC]

5/23/08

Back Squat, 301.25 x 5/5/5/5/5
Bench Press, 218.75 x 5/5/5/5/5
Power Snatch, 121.25 x 5/5/5/5/5
Bent Row, 208.75 x 5/5/5/5/5

neck, rotator, grip work

This workout felt a bit easier than last time except for the power snatches. The last rep was real ugly.

[JPC]

5/26/08

Front Squat, 231.25 x 5/5/5/5/5
Overhead Press, 133.75 x 5/5/5/5/5
Power Clean, 176.25 x 5/5/5/5/5
Chinup, 231.25 x 5/5/5/5/5

the last rep on everything was a slow grind, except for the power cleans, which felt stronger than last time

[XTrainer]

Interesting, I need some micro-plates.