Paladin Quest

[MenelausPA]

So this is a continuation of my daily battle log for Gimli's Bench Press Quest...

I started that Quest because I thought my days of heavy squatting and deadlifting were over.  But I recently had a Dr visit where I was told my lower back is pretty healthy, no evidence of slipped discs or ruptured vertebrae, etc.  The Dr said the sciatica is due to not stretching enough.

So I now have a new quest:  the paladin quest.  Paladins are of course the ultimate heavy duty battle tanks.  Can handle a ton of damage and dish out as much or more.  My new goals are the following:

Squat:  600lbs

Bench:  400lbs

Deadlift:  600lbs

OHP:  315lbs

Id also like to total 1600 in a powerlifting meet.  And all the above lifts (with the exception of OHP) have to be done in a powerlifting meet.  

For the first few months Im going to run 5/3/1 for powerlifting (which is actually 3/5/1) and then sometime around January or February decide if im going to switch to sheiko or some other program.  For now though i dont want to squat and deadlift more than once a week until i get back in shape.  And per wendler's advice Im starting low with the training maxes.  

Squat:  365

Bench:  300

Deadlift:  385

OHP 205

The workout is going to be:

Monday:  Deadlift 3/5/1 + Joker Sets + drop sets of 5x5 /OHP:  3/5/1 + Joker sets + Rule of 50(50 total reps with 70-75% of max)

Wednesday:  Bench 3/5/1 + Joker Sets + Rule of 50/Rows:  5x5/ Shrugs: 5x5

Friday:  Squats:  3/5/1 + Joker Sets + drop sets of 5x5/CGB:  5x5-8/ Standing Curls:  5x5-8

Also going to run first two cycles back to back(6 weeks).

And Im switching to Sumo deadlift(easier on the back).  

 

Thanks for following. All feedback appreciated.

 

 

[MenelausPA]

9/14/18 Squats and Arms

Squats: 

135x5

185x5

225x3

255x3

295x3

325x3

350x1

225x10x5

-these were hard.  Stronger than i thought i would be after so long an absence.  350 actually went up pretty easy. 

 

CGB:  225x6rx5s

 

Standing Curls:  105x5x5

 

Pretty gassed at the end of this.  I forgot how hard it is to go heavy.  And no more creatine either.  Causes too much cramping and bloating.  Im only taking isopure low carb protein for post workout;  and AminoX during the workout for energy. 

[MenelausPA]

9/17/18 Deadlift and OHP

Deadlift:

135x5

185x3

225x3

275x3

315x3

345x5

365x2

265x5x5

-I hate Sumo.  Feels so awkward. But no lower back pain at all.  

 

OHP:  

95x5

115x3

145x3

165x3

185x3

205x1

145xR50(50 total reps in under 20 minutes)

 

-Didnt have much energy left for anything else.  Totally wiped me out.  Forgot how hard this stuff was. 

-Lower back a little tight but not painful.  Lets hope it stays  that way.

 

[MenelausPA]

....Aaaannnddd overslept and missed my workout today.  Not surprising seeing as how hard the workouts have been. Going to count it as an extra rest day.  Plus i did walk into work this am(1.5 miles).   I'll resume the battle on Friday. 

[MenelausPA]

Friday 9/21/18 515pm to 635pm

(switching to evening workouts.  Absolutely no back pain when i do this. I suspect that waking at 430am, lifting heavy only an hour later is probably what contributed to the back problems)

 

Squats:

135x5

185x5

225x4

255x5

275x5

315x5

365x1

275x5x5

 

And thats it. Heavy lifting at the end of the day after work is easier on the injury prone parts of me but the energy level is significantly lower.  For the first few cycles im going to do Wendlers 3/5/1 with drop sets.  After the first cycle I will add the triumvirate on a 4 day split:  Mon:  Deadlift/Shrugs/Rows; Wed:  Bench/Reverse Band Press/Incline Bench;  Fri:  Squats/Front Squats/Leg Extensions; Sat:  OHP/CGB/Standing Curls;  

For now though its Just the basics +dropsets.  

Writing this two days later and absolutely no back or knee pain.  

Looks like im an after work lifter.  Oh well, frees up the morning for writing and reading. 

Books:  My new Kindle fire 10 got here on saturday so I've been playing around with it.  I have the paperwhite, which i use for regular books but i missed readng graphic novels and manga.  Since my eyes are getting worse and i have a hard time reading anything not on a screen I felt like the kindle fire was a great investment. The colors are amazing!!

-Living in the End Times by Slavoj Zizek,  Jerusalem by Alan Moore(Im hoping the creator of Watchmen will leave me with my sanity intact at the end of this book)

-graphic novels:  Vinland Saga, Kill Shakespeare(both of which are free with comixology unlimited

 

 

[fitnessgurl]

I'm happy that you've recovered from your back injury. Been there & it took a while.

Looks like you're going strong, keep up the good work!  

[MenelausPA]

Monday 9.24.18

 

Deadlift: Sumo

135x5

225x3

250x5

295x5

330x6

385x1

405x1(wow.  That came back fast.  Two weeks of squatting and deadlifting and IM already getting back to double body weight lifts).

315x5x5

 

Shrugs:  425x5x3

 

Rows:  225x5x3

 

Great workout that left me wiped out.  Feels good to just go heavy again.  Still feel awkward lifting sumo but no back pain.  Tight hips but no sciatica. 

Humbling too.  While lifting one guy benched 365 for a triple.  I suppose i should thank the powers that be to for keeping my hubris in check.  

 

-books:  Reaper's Gale by Steve Erikson, 31%.  Felt like getting back into the epic Malazan world.  Bone Volume 1:  Out from Boneville.  Read this a longtime ago and found the colored version for free on Hoopla digital that looks gorgeous on my Kindle Fire 10.  Surprised at how much Jungian influence there is that I didnt spot before.  Vinland Saga volume 1 I finished in one sitting.  Great story, lots of complicated characters.  Problems is volumes after one aren't free.  Sigh...there goes my next paycheck.

 

[MenelausPA]

Wednesday 9/26/18 515pm 630pm

Bench:

135x10

185x5

225x5

275x3

300x1

245x5x10 (Rule of 50:  you do 50 reps by whatever means possible with the main lift in under 20 minutes)

 

-Thoughts:  way too easy.  From benching sheiko for 3 months where I benched 3 x a week this did not even feel like a workout.  I finished in under an hour(not including warm ups and stretches) and came away feeling i wasted a training day.  

-since the back is holding up pretty well i might switch to sheiko for all 3 movements.  This would be a 3x a week routine that has me benching 3x a week, squatting 2x(mon and fri) and deadlifting once (Wed).  Sheiko is popular in powerlifting circles and Ive had a lot of success in the past with it.  

-or I might switch to a wendler volume method that has me lifting 3x a week with two days that alternate: A:  squat/bench  B:  deadlift/ohp.  Each workout has you doing 5-10 sets of 3-5 reps of the main two exercises.  I've done it in the past and liked it.  

-Mostly just feel like I could be getting more out of my workouts.  And I do want to compete in powerlifting again. 

-Any feedback would be greatly appreciated.  

 

-Books:  The Wire and Philosophy, Jerusalem Alan Moore

-TV/movies:  shameless season 7, The Dragon Prince season 1(it looks soooooo cool on my Fire 10)

 

[MenelausPA]

Friday 9/28/18  515pm-730pm

Squats:

135x5

185x5

265x3

340x2

385x1 (easy)

315x5x5

 

OHP:  (supposed to do these on wednesdays but missed this week so make up session)

95x5

135x3

155x2

185x2

205x1

150xR50(rule of 50 reps by any set rep scheme)

 

-Trying out the wendler volume method.  Or its sometimes called the 75/85 method.  Squatting and benching monday and friday with intensity day on monday(5-10 sets of 3 reps @85% and volume day on friday(5-10 sets of 5-8 reps at 75%).  Deadlift and OHP on wednesdays:  Deadlift 5-10 sets of 3 reps at 80%, OHP Rule of 50.  All sets are done after working up to a Training Max for 1-3 reps.  Training Max is always 90% of a 1RM.

 

-No back pain.  A little tight but no sciatica.  Hope this works cause I really love doing upper and lower body on the same day. 

 

-books:

   -Finished-Bone Volume 1, Living in End Times, Slavoj Zizek, The Queen's Thief, Meghan Whalen Turner

   -Reading:  The Name of the Wind(3rd read through), Patrick Rothfuss; Kill Shakespeare (Graphic Novel)

 

-tv and movies

   -The Dragon Prince, Season 1;  Full Metal Alchemist Season 1, Shameless Season 7

 

 

[MenelausPA]

Monday 10/01/18 515pm-730pm

 

Squats:

135x5

225x5

275x3

315x2

365x1

405x1

350x3rx5s

 

Bench:

135x10

225x5

275x2

300x1

265x3rx5x

 

-Good workout.  No back pain.  Using Nordic Knee sleeves is helping with the knee pain.  Bench is taking a little bit of a hit now that im squatting and deadlifting again, (and stopped taking creatine because of too much bloating and constipation), but I imagine it will come back after a few weeks. 

 

-Books:  The Wire and Philosophy, Kill Shakespeare

-Film:  shameless season 7, the dragon prince season 1

[MenelausPA]

Wednesday 10/03/18  515-700pm

 

Sumo Deadlift:

135x5

225x4

315x3

365x2

405x1

335x3rx5s

 

OHP:

95x5

115x4

135x3

155x3

185x2

205x1

150xR50(50 total reps by any rep scheme). 

 

-Surprised at how little time this took.  Good workout  that had me, at the end, not too wiped and feeling pretty good.  

-No lower back pain, just a little tightness.  

 

Books:  The Wire and Philosophy, Channel Zero, both on Hoopla.  

Film:  Shameless season 8(almost caught up). 

[MenelausPA]

Friday  10.5.18

 

Squat:

135x5

225x4

315x3

365x2

405x3

320x5x5

 

Bench:

135x10

225x5

275x2

300x1

250x5x5

 

-Really gassed after this one.  No real back pain though.  Just some tightness that goes away with stretching.  My appetite is unreal.  Cant stop eating on this program. 

 

 

[MenelausPA]

Wednesday 10/10/18 

Sheiko Intermediate Level Small Load Prep Week 1 Day 2

 

Deadlift:

135x5

225x5

250x3

300x3

350x3rx4s

 

Bench:

135x10

175x5

205x4

245x3

260x2rx4s

 

Flat Bench Dumbell Press:

90x5x5

 

Lat Pulldowns:

8r x 5s

 

 

[MenelausPA]

Friday 10/12/18

Squat:  

135x5

225x4

315x3

365x2

415x1

320x5x5

 

Bench:  

135x10

225x5

275x2

300x1

260x3x5

 

-Back to Wendler Volume.  Prefer the flexibility.  if im not feeling it that day im not obligated to hit the weights.  Im ok with auto regulation. 

-Books: 

     -The Boys,Garth Ennis (Ok, I saw the teaser trailer and it sparked my interest.  Never read this before and it was a free download on Hoopla.  Again, really love the Kindle Fire). 

     -The Ancient Greek Hero in 24 Hours, Gregory Nagy.  Nagy, a Harvard professor, breaks down the world of the Iliad and Odyssey with erudition and wit.  The book is part of a free online course.  The Iliad and Odyssey are again and again for me, Poems Unlimited.  Never exhausted.  Always yielding more and more. 

 -Film:

    -Ozark season 1.  Like the noir.  Some pretty dark material but Im enjoying.

 

[MenelausPA]

Monday 10/15/18

 

Squats:

135x5

225x4

315x3

365x2

415x1

330x5x5

 

Bench:

135x10

225x5

275x3

300x1

275x3rx5s

 

-Surprisingly easier.  Getting in better shape and the heavy weights are coming back.  

-Books:  The Ancient Greek Hero in 24 hours, Gregory Nagy(long interesting section on lamentation in the ancient world:  crying as song.  Fascinating stuff),  The Boys, Garth Ennis.  

-Film:  Ozark Season 1, SwordGai

[MenelausPA]

Wednesday 10/16/18

Texas Method Week 1 Day 2 (Recovery Day) 

 

Squats:

135x5

225x4

275x5rx3x

 

OHP:  

95x5

135x5

150x5x5

 

Shrugs:

315x5

405x5x5

 

-And the hunt for a program continues...

-Feeling a bit stale with the wendler volume.  I liked it but Im trying to PR and push boundaries too much every session. Leaves me stale and overtrained and tired.   The Texas Method is designed for powerlifting, so Im going to try to run it out for at least one cycle.  For the Texas method its just straight linear progression of 5s which goes until progression cant be maintained. Then it becomes triples and doubles. I like hitting all three levels of the body every day(Legs, Chest/Shoulders, Back).  Mimics a meet pretty closely.  

 

Books:  Finished:  DMZ volume 1, Brian Wood;  Clash of Iron, Angus Watson(audiobook);

Reading:  The Ancient Greek Hero in 24 Hours, Gregory Nagy, The Boys, Garth Ennis. 

Listening:  Sir Gawain and the Green Knight, Simon Armitage;

Watching:  Ozark, Season 1.  

[MenelausPA]

Friday 10/19/18

Sheiko Intermediate Small Load Prep 2

 

Squat

245x5

295x4

340x3

365x3rx4s

 

Bench:  

175x5

205x4

245x3

275x2rx5s

 

Incline Bench:

205x5x3

 

Curls: 

110x5x3

 

-K this time i mean it   Back to sheiko and Im sticking with sheiko.  Promised myself i'd do so for at least 3 cycles and see what happened.  I had a great response when i did bench and since I switched my workout days to tues thurs and sat i should not be dragging ass all week.  The weekend should give me extra rest and hitting the numbers shouldnt be too hard. 

 

Reading:  The Baron in the Trees, by Italo Calvino, The Boys, by Garth Ennis,  The Freedom Manifesto, by Tom Hodgkinson

Watching:  Ozark, Season 1(really liking this), Aijin, Season 1, How it Ends(Dont waste your time.  Worst film I've seen in a while.  Good acting by Forest Whitaker but worldbuilding sucks.  No explanations for the catastrophes, none).

Listening:  Sir Gawain and the Green Knight, translated by Simon Armitage

[MenelausPA]

Tuesday 10/23/18

Sheiko Intermediate Small Load Prep 2 Week 1 Day 1

 

Squat:

260x5

295x4

335x3

405x2rx4s

 

Bench:

175x5

205x4

245x3

275x2rx5s

 

Squats:

235x3

285x3

335x3

385x2rx4s

 

-This was HARD.  By the second round of squats I was dying.  I took a long  time period between sets but got them all.  Today Im weak as a kitten.  Technique on Squats feels better.  Trying to sink each rep as low as I can. 

-Definitely a different type of training.  I like it though.

 

Reading:  The Baron in the Trees, by Italo Calvino, The Boys, by Garth Ennis,  The Freedom Manifesto, by Tom Hodgkinson

Watching:  Ozark, Season 1(really liking this), Aijin, Season 1,  The Conners, so much better without Roseanne.  Few portraits of real working class life out there.  

Listening:  Sir Gawain and the Green Knight, translated by Simon Armitage

 

 

[MenelausPA]

Thursday 10/25/18

 

Sumo Deadlift:

135x5

225x5

295x3

335x3

370x3

385x1

315x5x5

 

Shrugs:

405x5x5

 

 

[MenelausPA]

Wednesday:  10/31/18

6am-735am

 

Squats:

135x5

155x5

190x5

225x5

260x5

295x3

330x3

365x3

385x1

275x8/x8/x8/x8/x5

 

-I hate lifting in the afternoons.  Low energy level and its tough for me to go to sleep after.  I much prefer morning workouts but in the past year ive had sciatica problems.  After my dr told me no slipped discs etc i went back to lifting in the afternoons and was soon squatting 405 no problem. 

     But I miss lifting in the morning so the past few days Ive conducted an expermint to see where I am.  I need many more warm up sets, and I had a lot of hip flexor  tightness, but no real back or knee pain.  Im hoping this will go away once I get used to it.  

    For now going to stick with the am lifting and see what happens. 

 

-Routine Im following:  Beyond 5/3/1 by Jim Wendler.  Work up to a training max for reps then joker sets then drop sets.  As per Wendler's advice Im starting low.  With a TM at 85% of my current max. 

[MenelausPA]

Monday 11/5/18

BW: 205

 

Squats: 

135x5

165x5

205x5

245x5

285x5

325x3

365x3

405x3

425x1

315x5x5

 

All sets done with no belt.

 

Front Squats:

 

135x5x5

 

-Routine is Wendler's Beyond 5/3/1.  Felt strong.  And Im obviously much stronger in the afternoons.  Decided to stick to pm lifting because I miss writing in the mornings.  

 

-Reading:  The King of Attolia, Meghan Whalen Turner; The Cult of the Saints, Peter Brown

-Watching:  Jonathon Strange and Mr Norrell, The Frankenstein Chronicles

-Listening: The Blade Itself, Joe Abercrombie

[MenelausPA]

11/7/18 Wednesday

Bench:

135x10

225x8

275x3

300x1

265x3rx8s

 

Incline Bench:
225x5x5

 

-Too easy.  Felt like only training upper body is not enough of a workout. Think Im going back to upper body and lower body on same day. 

 

-Reading:  The King of Attolia, Meghan Whalen Turner

-Watching:  The Frankenstein Chronicles

-Listening:  The Blade Itself, Joe Abercrombie

[MenelausPA]

Monday 11/12/18

Bench:

135x10

175x5

210x4rx2s

245x3x2

265x3x5

175x6

210x6x2

225x6x4

 

OHP:  

95x5

135x5

155x3

185x1

135x5x5

 

Standing Curls:

105x5x5

 

-Reading:  Blood Meridian, Cormac McCarthy

-Listening:  The Blade Itself, Joe Abercrombie

-Watching:  Fullmetal Alchemist Brotherhood

 

[MenelausPA]

Wednesday 11/14/18 

 

Bench:

135x10

185x8

225x8

275x3

315x1(missed)

 

Incline Bench: 

240x4rx6s

 

Pulldowns:

5-8x5

 

Tricep Pressdowns:

5-8x5

 

-Reading:  The Arden Guide To Renaissance Drama

-Listening:  Before They Are Hanged, Joe Abercrombie, Shakespeare Saved My LIfe, Laura Bates

-Watching:  Fullmetal Alchemist Brotherhood

[MenelausPA]

Saturday 11/17/18

 

Sumo Deadlift:

135x5

155x5

190x5

225x5

260x5

295x3

330x2

365x3

315x5x5

 

OHP:

95x5

115x5

135x5

155x3

185x3

135x5-8x5

 

-First deadlift in over a month.  Surprised at the strength levels.  Feels good to lift the full body again.  Only problem i noticed is with the heavy squatting and sumo deadlifts my quads dont get enough work.  Have  to supplement with front squats.  

 

-Reading:  The Inquisitors Tale, Adam Gidwitz

-Listening:  Before they Are Hanged, Joe Abercrombie

-Watching:  The Last Kingdom Season 1