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

  1. 3 Month SS LP log - milkin' linear progression for all it's got


    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
    http://anabolicminds.com/forum/workout-logs/272413-gps-power-performance.html


  2. 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
    http://anabolicminds.com/forum/workout-logs/272413-gps-power-performance.html

  3. 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
    http://anabolicminds.com/forum/workout-logs/272413-gps-power-performance.html
    •   
       


  4. Got a bottle of PP's Dermacrine on order, hope it arrives soon!
    http://anabolicminds.com/forum/workout-logs/272413-gps-power-performance.html

  5. 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.
    http://anabolicminds.com/forum/workout-logs/272413-gps-power-performance.html
  

  
 

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