3 Month SS LP log - milkin' linear progression for all it's got

[Gutterpump]

So I've been following 5/3/1 for a bit but after making large gains in strength, jumping faster than what's meant for 5/3/1, many people at my powerlifting gym are telling me I should milk the gains made in LP routines before I get back into 5/3/1, which was intended for more advanced / slower progressing athletes.

5/3/1 was great for many reasons, I was able to strength train while also training for hypertrophy, and 5/3/1 also caters well to conditioning too. But I have room to grow strength wise, and can make more quick gains.

So back to Starting Strength I go, then likely to a Greyskull LP routine, Texas Method, or Bill Star's 5x5 for a while. After milking LP's for as long as I can before it gets to be too much, then I'll switch back to 5/3/1.

Name of the game now is fast, aggressive gains. Going up 5 pounds per lift per workout for as long as I can, then 5 pounds per week till I plateau or till I'm not recovering fast enough. Eating a TON, trying to rest as much as I can.

My current 1RM's:

Deadlift: 450
Squat: 300
Bench: 255
Press: 185

Will post my routine later, as well as my first two days this week. Here comes the pain!

My workouts will look like this:

ABA / BAB

Workout A
Squat
Press
Pendlay Rows
Chins

Workout B
Squat
Bench
Deadlift

Working out M/W/F

Every friday I will add in dips and some DB curls

Saturday / Sunday off

Sunday will be dedicated for some serious mobility work, but I will be doing mobility work during the week as well.

Conditioning will be added so long as I can handle it that day

 

[Gutterpump]

Monday - September 19


My first day back to the gym in a month... I had a neck injury from sleeping in a weird position while traveling long distance, and then working out my press (5/3/1) the next day (bad idea) which screwed up my whole left side of my back and left arm. I had to get massages and see the chiro for a few weeks after. Felt like I lost a lot of strength not having lifted a thing in that time, but kept up my cardio with lots of sex.

Workout A

(weight/reps/sets)

Squat
85 x 5
175 x 3
220 x 5
240 x 3 (feeling week on squat, bringing it down to 220 for 5)
220 x 5

Press
bar x 8
85 x 5
105 x 5
115 x 5 x 3

Pendlay Rows
65 x 5
85 x 5
95 x 5
155 x 5 x 3

Chins
BW x 7
BW x 7

Took a 15 min break and then

Barbell Complexes (95 pounds):

95 x 5 x 3

Deadlift
Front Squat
Press
Back Squat

I may need to slowly add this into my training since I'm just coming off a break. Last set was tough.


Feeling week in the gym, but it should come back quick

 

[Gutterpump]

Wednesday - September 21


Feeling really sore today, came to the gym an hour early and spent a lot of time on the foam roller, lacrosse ball and long PVC pipe for a lot of mobility work.

Workout B

(weight/reps/sets)

Squat
bar x 5 x 2
95 x 5
135 x 5
185 x 5
225 x 5 x 3

Bench
bar x 10 x 2
70 x 5
95 x 5
155 x 5 x 3

Deadlift
135 x 5
165 x 5
230 x 2
trying for 315 x 5 x3
feeling week, plus working in my new inzer belt and it's super stiff / hurts..getting used to it
got 315 x 3 then pause, adjust belt and then 315 x 2
- dropped it back down for rest of sets
275 x 5 x 2

 

[Gutterpump]

Got a bottle of PP's Dermacrine on order, hope it arrives soon!

 

[Gutterpump]

Friday September 23

Workout A

(weight/reps/sets)

Squat
60 x 5 x 2
95 x 5
135 x 5
185 x 5
230 x 5 x 3

Press
bar x 8
95 x 5
105 x 3
125 x 5 x 3

Pendlay Rows
85 x 7 x 2
105 x 5
165 x 5 x 3

Chins
BW x 8
BW x 7

Every friday I will be adding dips and db curls, 2 sets each.

Dips
BW x 9
Bw x 7

DB Curls
25 x 10 x 2


Still waiting on Dermacrine td to arrive. I'm on TRT but stopped test over a month ago and am on hcg only. Adding dermacrine to the hcg to see how they play together while I sort out a new clinic in NY. Test def feeling a bit lower, so can't wait for dermacrine TD to arrive. Need to sort out my diet too.

Going in for mobility work tomorrow. Today was an off day.