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I am not smarter than Brett Jones: My SFG 2 training journal.

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Week 13, Day 2
Thursday, 1/21

Key: weight in pounds/reps x sets

1. Power Clean: 110/3, 140/3, 150/3, 155/2, 165/1x2, 175/1x2
2. Deadlift: 240/4, 280/7
3. Front Squat: 135/3, 160/2, 170/1, 180/1, 190/1, 205/1, 215/1
4. Bench Press: 120/4, 140/9, 8

Notes: My back is still feeling a little vulnerable. I am going to recalibrate for a little while. It might be a good idea to add in some direct core work to get back to full strength.

The front squats feel light, but I'll keep my percentages where they are until I have a squat rack. Racking the bar on the reversed bench uprights could be precarious with heavier weights.

Blake Nelson
 
Week 14, Day 1
Monday 1/25

Key: weight in pounds/reps x sets

1. Snatch Pull: 80/3, 90/3, 100/2, 105/2, 115/1x2
2. Power Clean: 110/4, 130/4x3, 120/4x2
3. Front Squat: 135/8, 160/9x2
4. Military Press: 105/4, 115/7, 120/6
5. Bench Press: 120/5, 140/10, 9
6. Deadlift: 235/3, 250/2, 285/2, 305/1, 325/1x2, 345/1x2

Notes: This one took a while, but was fun. I have recalculated my deadlift numbers based on a new training max. It is conservative but feels good for now.

Blake Nelson
 
Week 14, Day 2
Wednesday 1/27

Key: weight in pounds/reps x sets

1. Power Clean: 120/2, 130/4, 140/2, 150/1, 155/1, 160/1x2, 165/1x2, 170/1
2. Front Squat: 145/3, 170/5, 180/3, 190/2, 205/2, 210/1, 215/1
3. Deadlift: 215/4, 250/9, 8
4. Bench Press: 120/3, 140/3, 160/1, 180/1x3, 185/1x2, 190/1

Notes: Another good one.

Blake Nelson
 
Week 14, Day 3

Key: weight in pounds/reps x sets

1. Snatch Pull: 75/4, 90/5, 95/5, 100/3, 105/2, 115/1, 120/1
2. Power Clean: 110/5, 130/5, 140/4, 150/3, 155/2, 165/1
3. Front Squat: 145/2, 160/7, 170/6, 180/4, 190/3, 205/1
4. Bench Press: 130/3, 150/7, 160/5, 170/3, 180/1
5. Military Press: 105/2, 120/4, 130/4, 135/2, 145/1, 155/1

Notes: A little reminder: rest matters! My military press at 145 was a tough grind and I considered skipping 155. Instead, I just rested a full three minutes and 155 flew right up! My suspicion is that I rushed my rest period as I got close to the end of my session and that is why 145 was so tough.

Blake Nelson
 
I spent last week testing in preparation of a reload cycle.

Week 16, Day 1
Monday 2/8

Key: Weight in pounds sets x reps

1. Deadlift: 135 1x5, 225 1x5, 295 5x5
2. Bench Press: 135 5x5
3. Good Morning: 155 2x5
4. Ab Wheel: 3x3

Notes: I love both wavy programming and more straightforward cycling (i.e. PlanStrong and Reload). Switching back and forth every few months just feels good. One huge upside to Reload is WAY fewer plate changes!

Blake Nelson
 
Week 16, Day 2
Tuesday 2/9

Key: weight in pounds sets x reps

1. Bench Press: 135 5x5
2. Back Squat: 185 5x5
3. Incline Bench Press: 115 2x5
4. Bent Row: 115 2x5

Notes: I have tweaked the weights on light-day lifts and accessory lifts for convenience (65% of my working back squat 1RM is 180 lb. but I'll lift 185 on light days instead). I will stick to the correct weights on heavy-day lifts as closely as possible.

Blake Nelson
 
Week 16, Day 3
Thursday 2/11

Key: weight in pounds sets x reps

1. Back Squat: 135 1x5, 185 1x5, 215 5x5
2. Military Press: 85 5x5
3. Front Squat: 205 5x5
4. Hanging Leg Raise: 3x5

Notes: Front squats felt tough!

Blake Nelson
 
Week 16, Day 4
Friday 2/12

Key: weight in pounds sets x reps

1. Military Press: 85 5x5
2. Deadlift: 225 5x5
3. 1KB Military Press: 16 kg 2x5
4. Chin-up: 2x5

Notes: It has been cold in Minneapolis the last couple of weeks, and therefore it has been cold in my uninsulated garage gym. How cold? Cold enough that when my coffee, with lots of cream, sputtered out of my thermos onto my barbell, it froze instantaneously. This was HOT coffee one second, ice the next!

Blake Nelson
 
Monday 2/15

It is still cold (-12 F) and my space heater won't turn on. I am taking an extra "rest day" and waiting until it is warmer tomorrow (high of 7 F!)
 
Week 17, Day 1
Tuesday 2/16

1. Sumo Deadlift: 135 x5, 225 x5, 275 x5, 300 5x5
2. Bench Press: 135 5x5
3. Good Morning: 155 5x5
4. Ab Wheel: 3x5

Notes: It was a balmy -2 F today! I failed to note it last week, but I have switched to Sumo Deadlift for this cycle. It feels great.

Blake Nelson
 
Week 17, Day 2
Wednesday 2/17

1. Bench Press: 451 x5, 145 5x5
2. Back Squat: 45 1x5, 185 5x5
3. Incline Bench: 115 2x6
4. Bent Row: 2x6

Notes: It really pays to have the right equipment! My squat stand finally came and I feel so much safer and stronger lifting off from the correct height.

Blake Nelson
 
Week 17, Day 3
Friday 2/19

1. Back Squat: 135 x3, 185x2, 225 5x5
2. Military Press: 95 5x5
3. Front Squat: 200 5x5
4. Hanging Leg Raise: 3x5

Notes: My squat feels strong and smooth through the full ROM, but I need to focus on the details of foot placement on my light days. Front squats still felt like the hardest part!

Blake Nelson
 
Week 17, Day 4
Saturday 2/20

1. Military Press: 95 5x5
2. Sumo Deadlift: 225 5x5
3. 1KB Military Press: 16 kg 2x6+6
4. Chin-up: 2x6

Notes: This was a quick one. The presses feel light.

Blake Nelson
 
Week 18, Day 1
Monday 2/11

1. Sumo Deadlift: 225 x3, 275 x2, 305 5x5
2. Bench Press: 135 5x5
3. Good Morning: 155 3x5
4. Ab Wheel: 3x5

Notes: I am currently limiting the ROM of my Ab Wheel rollouts to approx, 80% of the way to the floor. I feel like I am getting close to strong enough to go all of the way, but I don't want to rush things.

Blake Nelson
 
Week 18, Day 2
Tuesday 2/23

1. Bench Press: 135 1x5, 155 5x5
2. Back Squat: 185 5x5
3. Incline Bench: 115 3x5
4. Bent Row: 115 3x5

Blake Nelson
 
Week 18, Day 3
Thursday 2/25

1. Back Squat: 135 1x3, 184 1x2, 225 1x1, 235 5x5
2. Military Press: 105 5x5
3. Front Squat: 200 3x5
4. Hanging Leg Raise: 3x5

Notes: I have enjoyed the warm-ups for the last few sessions. A few quick reps to build up to the working weight of my main lift, then straight to the working weight on my "light day" lifts and the assistance work. I have also been super-setting the ab movements with whatever precedes them.

Blake Nelson
 
Week 18, Day 4
Saturday 2/27

1. Military Press: 105 5x5
2. Deadlift: 225 5x5
3. 1KB Military Press: 16 kg 3x5
4. Chin-up: 3x5
 
Week 19, Day 1
Monday 3/1

1. Sumo Deadlift: 225 1x3, 275 1x3, 310 5x5
2. Bench Press: 135 5x5
3. Good Morning: 155 3x6
3. Ab Wheel: 3x5
 
Week 19, Day 2
Wednesday 3/3

1. Bench Press: 135 1x5, 165 5x5
2. Back Squat: 185 5x5
3. Incline Bench Press: 115 3x6
4. Bent Row: 115 3x6

Notes: I have been sticking to 3-minute rest periods pretty consistently so far, but I had to up it to 4-minutes between sets 3-4-5 of the bench press. Everything else was cruising.

Blake Nelson
 
Week 19, Day 3
Thursday 3/4

1. Back Squat: 135 1x4, 185 1x3, 225 1x2, 245 5x5
2. Military Press: 105 5x5
3. Front Squat: 200 3x6
4. Hanging Leg Raise: 3x6

Notes: Today was the first day I trained without gloves on!

Blake Nelson
 
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