Barry's training log...500/350/600

[Barry]

Here are the lifts:

[heidikay]

Nice work Barry!

[Barry]

Nice work Barry!

Thank you thank you!

[Barry]

Friday 10/16/2020

Light day

Squat 265 3x5
Press 125 5x8
Deadlift 380 4x5

Easy peasy, felt fine. Will begin the 2nd round of HLM on Monday with new training maxes. Also, figured out my goals for the next cycle:

465/305/565 @ 188. This will match my lifetime PRs @ 20 lbs lower body weight and 3 years older. This will add 70 lbs to my total, leaving another 120 to hit my goal for next August.

[Barry]

Adjusting my bench goal for the next 12 week cycle to 315 lbs. This will be a lifetime PR and a 30 lb increase over my last max. Yes, its an aggressive goal but I've also mostly decided to adjust my programming a little on bench. Instead of benching twice a week i.e. Monday and Friday, and pressing on Wednesday, I will prioritize bench. My thoughts at this time are Monday 6x6, Wednesday 7x5, and Friday 8x4 during the first six weeks of volume accumulation. So instead of HLM it will be HHH. Percentages will start at 70, 75, and 80% for M,W,F. Depending on how I tolerate the volume and intensity, accessory work will probably be limited to light OHP once or twice a week at the end of the workouts.

This is not a spur of the moment thought....bench is my weak point and instead of making excuses i.e. I have long arms, I'm just not built for benching etc etc, I've decided to do something different. I have responded really well to truckloads of volume and intensity on bench i.e. Smolov JR. 5x5 twice a week is just not enough work to get a huge bench without doing tons of accessory work i.e. dumbells, tricep work etc as most strong benchers do. I don't have dumbbells, or a cable machine, and skull crushers fry my elbows.

So, instead of adding a bunch of accessory work, just going to add lots of bench volume. Not 100% sure how I will handle things after week 6 but I'll sort it out.

Alternatively, maybe I should be happy with adding 20 lbs per cycle with the standard programming........

[Barry]

How to tell your a powerlifter:

I did cardio today. Total duration.....6 minutes 20 seconds. Buuuuuut, it was really only 80 seconds and the rest of the time was resting.

HIIT. 20 seconds on, 1:40 off, 4 rounds. No warmup cuz I had just finish chopping a tree with an axe and was already warmed up lol.

Schwinn Airdyne aka Satan.

[Barry]

Monday 10/19/2020 HLM Week 1 Heavy day

Time to kick off a new cycle of HLM(round 2) based on new training maxes:
440/285/540

Squat 308 5x5
Bench 200 6x6 Yes, adding volume. Will be adding LOTS more. As in LOTS AND LOTS more. Crazy asinine lots.
Pendlay Row 225 5x5

[Barry]

Wednesday 10/21/20 HLM week 1 light day 195 lbs lol wtf( I was 190 Sunday after a 3,000 calorie day)
(standard sets x reps notation)
Squat 265 3x5
Bench 215 7x5
Deadlift 380 4x5

Todays bench(75% for 7 sets of 5) is a significant variation from the program which called for 5x5 press.

[Barry]

Friday 10/23/20 HLM week 1 Medium day

Squat 286 4x5
Bench 228 8x4
RDL 335 3x5

Feeling good so far. Full steam ahead....pretty motivated with this cycle to approach lifetime PR's. I didn't think they would happen this quickly. They may not!

[Barry]

Monday 10/26/20 HLM week 2 Heavy day

Squat 317 5x5
Bench 205 6x6 really easy..added five pounds, maybe should have done ten, or 7.5?
Pendlay Rows 225 5x5.

For rows, my arms feel weak...they are definitely the *very* weak link on this exercise. I really need to chin twice a week, or do some curls or something. So chins wed and Friday I suppose. If I announce it, I have to do it, right?

[Barry]

Friday 10/30/2020 HLM week 2 Medium day

Squat 295 3x5
Bench 220 7x5
RDL 335 3x5

I wasn't feeling up to training Wednesday so skipped light day. I've decided that instead of moving forward with week 3 next week, that I will repeat week 2. Missing 4x5 deadlifts is a pretty big disruption on programming so I think a repeat rather than jumping into heavier weights on all lifts next week will be the safest bet.

Couple weeks ago I finally received the 4x45 color bumpers I had ordered since forever. Three got delivered. Tracking showed that the fourth plate never got picked up/scanned from the seller. This past Monday, seller said they will file a claim with the shipper and send another bumper as soon as they get one. ETA next February. Wednesday, I got another email that the 4th bumper plate has shipped. Got here yesterday. Phew.

[Barry]

Monday 11/02/20 HLM Week 2 repeat
Heavy Day
Squat 317 5x5
Bench 210 6x6
Chins BW x 10,10, 5

[Barry]

Wednesday 11/04/20 HLM week 2 repeat
Light day

Squat 275 3x5
Bench 225 7x5
Deadlift 390 4x5

[Barry]

Friday 11/06/20 HLM week 2 repeat
Medium Day

Squat 295 4x5
Bench...left pec feeling a bit strained, so:
Press 135 5x5
RDL 335 3x5

[Barry]

Monday 11/09/20 HLM week 3
Heavy day

Squat 326 5x5
Bench 215 6x6
Pendlay Row 225 5x5

Nothing fancy. Everything felt light. Left pec still not 100% so will probably press Wednesday.

[Barry]

Wednesday 11/11/20 HLM week 3
Light Day

Squat 282 3x5
Press 145 5x5
Deadlift 400 4x5. Used straps cuz my hands were feeling very wimpy tonight. Knurling was causing ouchiness on my hands.

[Barry]

Friday 11/13/20 HLM week 3
Medium Day

Squat 305 4x5
Bench 230x5, 197 3x5. Dialing back until pec is 100%
RDL 340 3x5
Chins 10-12, lost count, then went to help unload groceries.

[Barry]

Monday 11/16/20 HLM week 4
Heavy Day

Squat 335 5x5
Bench 220 6x6
Pendlay Row 230 5x5 (6,8 on last two sets)

By body felt wrecked today after painting all weekend. This workout felt bad, mainly squats. If I get good results from this cycle, today is one of the days where I definitely earned it. My lungs feel like shit as well from the paint fumes even though I wore a respirator the whole time while painting. The fumes get in the house and just kick my ass.

[Barry]

I felt rough Wednesday, enough so that I decided not to train that day. My plan was to push that workout to the next day and just resume training. Started feeling worse Thursday. Tested positive for C19. Mild flu like symptoms so far. If all goes well, tentative plan will be to resume training next Wednesday with week 3 light day. Unless I just feel amazing by Monday. Plan may also change if I get worse and die or something. Off work until the 30th unless I get worse.

[heidikay]

Hope you feel better soon Barry.