Dan Anderson
Level 3 Valued Member
Basics
-Not currently injured, or recovering from an injury. Only thing that currently bothers me is golfers elbow. If I stay away from pull ups I am pain free for the most part. Very thankful to feel pretty good overall.
-33, 6 feet tall, around 230. No clue on body fat but could certainly stand to loose body fat. I could easily weigh less if I cut out some junk in my diet. I know this.
Training back ground.
-over 5 years over kb training. ( completed ROP, had success with ROTK, spent lots of time with Geoffs double KB programs.
- around 2.5 to 3 years ago I started barbell training.
- Spent around a year doing 531 and made good gains.
- after a year on 531 I moved on to 1 of sheikos programs and made good gains. Here are my stats on Sheiko. Finished with Benching 420 for a double, squated 475 for a single, i didnt feel like this was an all out max, and deadlifted 535. This was a max. i decided to move to a lower frequency, lower volume program due to how long it was taking me to get through the sessions and I had a hip that began to bother me that I attributed to Sqt volume, but that might not have been the case.
- After sheiko I experimented with some very basic powerlifting cycles based off of DL Dynamite. I had some success with this and got stronger. Around 5-6 weeks ago I finshed with the following numbers. Dl 500 x4. (This was pr for me), bench 360 x3 , not a pr, but not bad for me and squated 445 for 3.
- After this I decided to really focus on my deadlift for a bit and run Deadlift Domination by Mr. Bolton. First 5 weeks went really well. Today starting week 6 of an 8 week program I bombed. I was hoping to hit around 580 at the end of the 8 week cycle. I based my numbers off of a 560 1 rm at the start of the program. I had never done this but after hitting 500x4 I felt like this was not to far off but maybe I was being overly optimistic. Today I was supposed to hit 515 for a double but could only get 515 for a single. This is frustrating. I am hoping it is just a bad day. ( somewhat stressful day at work, and hiked a decent amount over the weekend. nothing extreme though) After doing 535 on sheiko a little less than a year ago, and 500 x 4 less than 6 weeks ago, I dont feel like 515 should be as hard as it was. I certainly dont feel like I am where I want to be. I am not sure what to do at this point. Any advice is appreciated.
Goals- Overall during my 30s I want to focus on absolute strength.
Goals I would like to hit within a years time or shorter. 600lb deadlift, 440lb bench and 500 lb squat. I care much more about my dl goal than the others.
Sorry for the long post.
-Not currently injured, or recovering from an injury. Only thing that currently bothers me is golfers elbow. If I stay away from pull ups I am pain free for the most part. Very thankful to feel pretty good overall.
-33, 6 feet tall, around 230. No clue on body fat but could certainly stand to loose body fat. I could easily weigh less if I cut out some junk in my diet. I know this.
Training back ground.
-over 5 years over kb training. ( completed ROP, had success with ROTK, spent lots of time with Geoffs double KB programs.
- around 2.5 to 3 years ago I started barbell training.
- Spent around a year doing 531 and made good gains.
- after a year on 531 I moved on to 1 of sheikos programs and made good gains. Here are my stats on Sheiko. Finished with Benching 420 for a double, squated 475 for a single, i didnt feel like this was an all out max, and deadlifted 535. This was a max. i decided to move to a lower frequency, lower volume program due to how long it was taking me to get through the sessions and I had a hip that began to bother me that I attributed to Sqt volume, but that might not have been the case.
- After sheiko I experimented with some very basic powerlifting cycles based off of DL Dynamite. I had some success with this and got stronger. Around 5-6 weeks ago I finshed with the following numbers. Dl 500 x4. (This was pr for me), bench 360 x3 , not a pr, but not bad for me and squated 445 for 3.
- After this I decided to really focus on my deadlift for a bit and run Deadlift Domination by Mr. Bolton. First 5 weeks went really well. Today starting week 6 of an 8 week program I bombed. I was hoping to hit around 580 at the end of the 8 week cycle. I based my numbers off of a 560 1 rm at the start of the program. I had never done this but after hitting 500x4 I felt like this was not to far off but maybe I was being overly optimistic. Today I was supposed to hit 515 for a double but could only get 515 for a single. This is frustrating. I am hoping it is just a bad day. ( somewhat stressful day at work, and hiked a decent amount over the weekend. nothing extreme though) After doing 535 on sheiko a little less than a year ago, and 500 x 4 less than 6 weeks ago, I dont feel like 515 should be as hard as it was. I certainly dont feel like I am where I want to be. I am not sure what to do at this point. Any advice is appreciated.
Goals- Overall during my 30s I want to focus on absolute strength.
Goals I would like to hit within a years time or shorter. 600lb deadlift, 440lb bench and 500 lb squat. I care much more about my dl goal than the others.
Sorry for the long post.