Praetorian's Quest for 200/300/400/500

A place to track your progress, or lack thereof

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Praetorian
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Praetorian's Quest for 200/300/400/500

#1

Post by Praetorian » Wed Apr 04, 2018 4:30 pm

History:
Spent two years with an olympic lifting coach, went from inflexible fat guy to DYEL. Did two years of SS style programming, made progress but constantly overtrained and taking one step back for every two steps forward. Currently using HLM with deloads every four weeks. Looking forward to trying something new once the current training cycle is up. Current major goal is to finish rehabbing bicep tendonitis in my left arm.

Stats:
Age: 34
Weight: 205lbs.
Height: 5'10"

Best Lifts:
Squat: 5x340lbs.
Deadlift: 5x385lbs.
Bench: 1x270lbs.
Press: 1x150lbs.
Power Clean: 1x215lbs.

hector
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Re: Praetorian's Quest for 200/300/400/500

#2

Post by hector » Wed Apr 04, 2018 4:41 pm

Praetorian, welcome!

Good to have you here. I look forward to following your progress. Great log name!!!

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MattimusMaximus
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Re: Praetorian's Quest for 200/300/400/500

#3

Post by MattimusMaximus » Thu Apr 05, 2018 10:08 am

Have you tried a program called Texas Method? It’s the only way to get strong :lol:

Good to have you back!

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#4

Post by Praetorian » Thu Apr 05, 2018 2:45 pm

hector wrote: Wed Apr 04, 2018 4:41 pm Praetorian, welcome!

Good to have you here. I look forward to following your progress. Great log name!!!
Thanks hector! Looking forward to following your log as well!

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#5

Post by Praetorian » Thu Apr 05, 2018 2:50 pm

MattimusMaximus wrote: Thu Apr 05, 2018 10:08 am Have you tried a program called Texas Method? It’s the only way to get strong :lol:

Good to have you back!
I looked at the Texas Method, but it seems a little complicated. I'm thinking of just blasting a bunch of gear and working up to one heavy set a week.

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#6

Post by Praetorian » Fri Apr 06, 2018 3:22 pm

4/6/18 (Medium Day)
---
Body-weight: 207.1lbs.
Squat (Belt): 3xBar, 3x115, 3x185, 2x245, 3(3x315)
Bench: 15xBar, 15x95, 15x135, 15x145
RDL (Belt/Straps): 5x135, 3x185, 3x205, 3(8x235)
Supinated Front DB Raise: 15x10, 15x20, 10x25
DB Curls: 15x10, 2(15x15)

Missed Heavy and Light day this week with a wicked cold. Loaded up on sudafed/tylenol/caffeine and got it done today. Repeated medium day from last week. Squats and RDLs were pretty easy. Bench and upper body accessories aare done in rehab rep range and weight for my janky left bicep.

Happy to be back logging again! Next week is going to be rough, starting a new job and new schedule, but logging should keep me honest about making time for the gym.

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mgil
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Re: Praetorian's Quest for 200/300/400/500

#7

Post by mgil » Fri Apr 06, 2018 3:33 pm

Solid starting numbers! Hope you get better and start seeing the gains.

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chromoly
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Re: Praetorian's Quest for 200/300/400/500

#8

Post by chromoly » Sat Apr 07, 2018 1:11 am

You made it here! After you left SS/were banned, I wanted to reach out to you about ES but had no way of doing that...

Glad to see you're still lifting! I didn't see the ortho you recommended (saw a hip specialist and also didn't require surgery) but I did refer a friend of mine to him and he was quite helpful. :) so a belated thank you for the initial referral!

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#9

Post by Praetorian » Sun Apr 08, 2018 3:31 pm

mgil wrote: Fri Apr 06, 2018 3:33 pm Solid starting numbers! Hope you get better and start seeing the gains.
Thanks! You guys have done an amazing job of building a really great community here. I'm excited to get involved and see where it goes!

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#10

Post by Praetorian » Sun Apr 08, 2018 3:36 pm

chromoly wrote: Sat Apr 07, 2018 1:11 am You made it here! After you left SS/were banned, I wanted to reach out to you about ES but had no way of doing that...

Glad to see you're still lifting! I didn't see the ortho you recommended (saw a hip specialist and also didn't require surgery) but I did refer a friend of mine to him and he was quite helpful. :) so a belated thank you for the initial referral!
I appreciate the sentiment, I'm really happy to have found my way here! You guys are doing a kick ass job. I'm looking forward to getting caught up on your log!

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#11

Post by Praetorian » Tue Apr 10, 2018 10:13 pm

4/10/18 (Heavy Day)
---
Body-weight: 205lbs.
Squat (Belt): 3xBar, 3x115, 3x195, 2x275, 5(1x350)
Bench: 15xBar, 15x95, 15x135, 10x155
Deadlift (Belt): 3x135, 3x205, 2x275, 1x345, 1x405
Supinated Front DB Raise: 15x10, 15x15, 15x20

Crazy busy at new job, I was able to get this workout done in about an hour though. I'm picking back up in the middle of a 1's block. Squats were moving fast, things are looking good for a 1RM test in a few more weeks. Deadlift moved pretty well, RDLs on medium day are helping.

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#12

Post by Praetorian » Fri Apr 13, 2018 10:30 pm

4/13/18 (Light Day)
---
Body-weight: 205lbs.
Power Cleans: 3x135, 2x175, 1x195, 3(1x210)
Press (Belt): 5xBar, 3x75, 2x95, 1x120, 3(1x150)
Front Squat (Belt): 3x135, 2x175, 1x215, 3(1x235)
Supinated Front DB Raise: 15x10, 15x20, 10x25
Tricep Press Downs: 3(15xpin 6)

Pretty easy workout.

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#13

Post by Praetorian » Mon Apr 16, 2018 10:16 pm

4/16/18 (Medium Day)
---
Body-weight: 205lbs.
Squat (Belt): 3xBar, 3x135, 3x185, 2x255, 3(3x320)
Bench: 15xBar, 15x95, 15x135, 15x145
RDL (Belt/Straps): 5x135, 3x185, 8x240, 8x240, 5x240
Supinated Front DB Raise: 15x10, 15x20, 15x25

Got in and out in an hour again, had to reduce rests below 3 mins and super-set the RDLs and SFRs.

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#14

Post by Praetorian » Wed Apr 18, 2018 10:27 pm

4/18/18 (Light Day)
---
Body-weight: 205lbs.
Power Cleans: 3x135, 2x165, 1x195, 3(1x212.5)
Press (Belt): 5xBar, 3x75, 2x105, 1x125, 3(1x151.25)
Supinated Front DB Raise: 15x10, 15x20, 5x30
Front Squat (Belt): 3x135, 2x185, 1x215, 3(1x240)
Triceps Press Downs: 15xPin5, 2(15xPin6)

Superset Press with SFR and Front Squat with Triceps Press Downs.

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#15

Post by Praetorian » Mon Apr 23, 2018 10:20 pm

4/23/18 (Heavy Day)
---
Body-weight: 207lbs.
Squat (Belt): 5xBar, 3x115, 2x205, 1x285, 5(1x355)
Bench: 15xBar, 15x95, 15x135, 10x145
Deadlift (Belt): 3x135, 3x205, 2x275, 1x345, 1x410
Supinated Front DB Raise: 15x10, 15x20, 7x30
Cable Rows: 15xpin5, 15pin6, 15xpin7

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#16

Post by Praetorian » Thu Apr 26, 2018 10:23 pm

4/26/18 (Light Day)
---
Body-weight: 205.7lbs.
Power Cleans: 3x135, 2x165, 1x195, 2(1x215)
Press (Belt): 5xBar, 3x75, 2x105, 1x135, 3(1x152.5)
Supinated Front DB Raise: 15x10, 15x20, 8x30
Front Squat (Belt): 3x135, 2x185, 1x225, 3(1x245)
Triceps Press Downs: 15xPin5, 15xPin6, 15xpin7

Missed four power cleans at 215.

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#17

Post by Praetorian » Tue May 08, 2018 10:29 pm

5/3/18 (Deload)
---
Body-weight: 206.5lbs.
Squat (Belt): 5xBar, 3x115, 2x175, 2x235, 5(2x285)
Press (Belt): 3x95, 3(2x115)
Deadlift (Belt): work up to 1x355
Supinated Front DB Raise: 3(10x20)

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#18

Post by Praetorian » Tue May 08, 2018 10:36 pm

5/8/18 (Heavy Day)
---
Body-weight: 206.5lbs.
Squat (Belt): 5xBar, 3x115, 2x185, 1x285, 5(1x360)
Bench: 15xBar, 15x95, 15x135, 10x145
Deadlift (Belt): 3x135, 3x225, 2x285, 1x355, 0x415
Supinated Front DB Raise: 15x10, 15x20, 8x30

Training has been all over the place because I've been working all the time. My deadlift sucks and it's been stalled since my last knee surgery 1.5 years ago. I need to change something up so I'm going to look at hiring a coach because my programming is a disaster. I'm also going to look at going to a different gym closer to home.

hector
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Re: Praetorian's Quest for 200/300/400/500

#19

Post by hector » Wed May 09, 2018 6:11 am

Praetorian wrote: Tue May 08, 2018 10:36 pm Training has been all over the place because I've been working all the time. My deadlift sucks and it's been stalled since my last knee surgery 1.5 years ago. I need to change something up so I'm going to look at hiring a coach because my programming is a disaster. I'm also going to look at going to a different gym closer to home.
What part of the movement is weakest for your deadlift?

Have you thought about throwing in some assistance work?

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Praetorian
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Re: Praetorian's Quest for 200/300/400/500

#20

Post by Praetorian » Wed May 09, 2018 9:24 pm

@hector I'm weakest off the floor. I've been doing RDLs, in retrospect that's probably not the best thing to fix that.

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