Stronkey Kong Posted February 27, 2016 Report Share Posted February 27, 2016 I'll be continuing on the path to a body weight bench press.Bench Goal 1: Be methodical Last challenge I switched up my program three times trying to manage recovery, and realized I was just biting more than I could chew and decided to back off and retrain my base. So... I'll be doing Starting Strength from the near beginning. For this goal I have to stick to the plan: (spoilered cuz long and complicated) Spoiler 1) Start Protocol: Here are my starting weights, sets, and reps for all lifts, though Press, and Power Cleans have not been added. I'll add those in to alternate between bench and deadlifts after the first deload to allow extra recovery. I'm debating whether to alternate front squats or high bars with low bar down the road for a similar reasons to help on squat. I'll probably make a decision their by the Squat: 135# 5x5 Bench: 105# 5x5 Deadlift: 185# 1x5 Press: 65# 5x5 Power Clean: 95# 5x5 My next workout will be: Squat: 155# 5x5 Bench: 120# 5x5 Deadlift: 205# 5x5 2) Progression Protocol. For each successful 5x5 workout, I will increase, by set weights depending on which deload phase, the number of deloads I've done previously. The goal being to maintain a linear progression throughout the program. Phase 0 Phase 1 Phase 2 Squat: +10 +5 +2.5 Bench: +5 +5 +2.5 Deadlift: +10 +10 +5 Press: +5 +2.5 +1.25 Power Clean: +5 +2.5 +1.25 For now all my workouts are squat, bench, and deadlift (SBD). And when time permits I throw in an assistance lift or two. This is to get my big three up by taking advantage of LP. 3) Follow Deload protocol I will deload and graduate between phases when I have not achieved 5x5 two workouts in a row. Deloads will be 10-15%. Bench Deload: After first, alternate workouts between Bench and Strict Press while maintaining 5x5 and 5 lbs increases. Deadlift Deload: After first, alternate workout between Deadlift and Power Clean while maintining 5x5 and 10 lbs increases. Squat Deload(?): After first, alternate workout between Low Bar and High bar squat, maintain 5x5 and 10 lbs increases. Proceed through Deload phases with decreasing weights. After Phase 2, deload 10-15% and reduce sets x reps to 3x5 4) Recovery Protocol a. Only add workouts to compensate for anticipated appointments or circumstances that make it impossible to get to the gym. b. Never lift more than four days in one week. c. Never lift for more than two consecutive days. d. In the event of obvious, and ongoing physical limitations to my normal activities: 1. If the limitation is limited to one part of the body deload 10% on lifts that affect that part of the body. 2. If the limitation is systemic, drop assistance work, deload all lifts 10%. 3. Consider an increase of fluids, calories, and protein. 4. Add additional recovery and warmup work as appropriate. e. In the event of injuries, drop all lifts affecting the injured body part until the injury has healed. Take appropriate action to help recover the injury. Deload lifts affect the injured body part a minimum of 10%. f. Get 8 hours of sleep every night (or at least on average). g. Maintain good hydration levels. 5) Graduation protocol Follow the program until a stall during phase 2 on the 3x5 program is reached. Afterward program the lift in a 5/3/1 cycle. When all lifts have graduated, deload, and begin an intermediate program. 6) Abort protocol Only quit this program if any problems persist despite following the recovery protocol. A bit wordy because I need to lay down specifics for myself and things I can check off to make sure I've done all I can. tl;dr Stick to the program until you've gotten all you can get from it. 1) Don't take big unnecessary jumps on lifts 2) Try to maintain LP as long as possible by decreasing weight increases 3) Put recovery first 4) Don't jump into an intermediate program when I get bored. Sidequest: Buy or make fractional plates/weights. Grading: ... ? Just stick to the plan pass/fail. I doubt I'll encounter any big challenges this first month, so there are not really any excuses. Bench Goal 2: Be Consistent Maintain 2-3 weekly workouts. Track workouts using fitnotes. Sidequest: I've dusted off my battle log recently. I'll be posting all my workouts their. I want to get back to maintaining it so I have records not tied to challenge threads which are basically like toilet paper: use then flush. Grading: 12 workouts = A, 8 = D, <8 = FGoal 3, Track nutrition I need to get back to logging on MFP. Every day. Tracking macros. Grading: Percent of days tracked, usual scale. >90 A, <60 F Goal 4, Track weight and waistline first thing every morning. Measure each once a week. Grading: Same as nutrition. Sidequest: Identify the monthly trends Once I have all this data tracked I want to make sure I assess it and make sense of it at the end of the month in some kind of report. It would be good to observe when my weight spikes or decreases, and see if it's affecting my lifting. LUYL: Job Hunt: I need more money so I'm going to start looking around. So one application a week sounds good. I also want to explore within Amazon, where I currently work, for pathways into other departments/advancement. 5pts total. **************************************************** Weekly Measurements: Week Weight Waist Avg_Cals Avg_Pro Bench 0 273.6 39.5" -- -- 120 (5x5) 1 273.3 39.0" 2900 189 130 (5x5) 2 272.6 41.0" 3182 189 140 (5x5) 3 270.1 39.25" 3209 189 150 (5x5) 6 Quote ===================================================================================================== --Stronkey Kong-- Link to comment
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