Joe's Quest For Strength and Health

[Joe Fraser]

Monday 6/3/2019

Bench
warmups: 45lbs x 5, 95lbs x 5, 135lbs x 2
work sets: 170lbs 2 x 5, 170lbs 1x 7 (AMRAP set)

Squat
warmups: 45lbs x 5, 135lbs x 5, 185lbs x 3, 225lbs x 2
work sets: 255lbs 3 x 5

Deadlift
warmups: 135lbs x 5
work sets: 230 2 x 1, 135lbs x 4, 135lbs x 5
(I was going for 5 on the 230lb set)

Seated Cable Rows
warmups: 100lbs x 5
work sets: 160lbs 2 x 5

Lying Triceps Extension
work sets: 70lbs 2 x 5

5lb PR for reps on the bench and squats. I'm pretty happy about that. I am getting down on my deadlifts though. I don't know if I just suck at them or doing them after squats should result in a 20% drop in what I can do. Kind of lost on these. I'm gonna start doing a two sets every work out (3x a week) until I gain some traction.

Wednesday 6/5/2019

OHP
warmup sets: 45lbs x 5, 70lbs x 5
work sets: 110lbs 3 x 5

Squats
warm up sets: 45lbs x 5, 135lbs x 5, 185lbs x 3, 225lbs x 2
work sets: 260lbs 3 x 5

Deadlifts
135lbs x 5, 225lbs x 1, 185lbs 2 x 5
(I was going for 225lbs x 5)

Dips
2 x 5

Pullups assisted with orange band
1 x 7, 1 x 8

Total grind on the OHP. I may have to move to 2.5lb jumps pet session now. Reached another 5lb PR 5RM on squats. I'll keep adding 5lbs a workout for now.

Deadlifts...uhhhggg.

Working on depth on the dips. I need to get down about another inch.

 

[Joe Fraser]

I just watched this common error on deadlifts video....I think I need to start with trying to leg press to start rather than pull up to start. I've had other people check out my form and obviously they can't see or not see the focus on leg drive. It's seems so obvious but I've missed it. Hope it makes the difference at the next session.

 

[Joe Fraser]

Friday 6/7/2019

Bench
warmups: 45lbs x 5, 95lbs x 5, 135lbs x 2, 160lbs x 1
work sets: 175lbs 2 x 5, 175lbs 1 x 7 (AMRAP set)

5lb PR! I'm chasing 200lbs for reps.

LB Squats
warmups: 45lbs x 5, 135lbs x 5, 185lbs x 3, 225lbs x 2
work sets: 265lbs 3 x 5*

I am giving myself am asterisk on this one. I rewatched a video of the set and realized I was an inch or two high and not to parallel as I thought. I'll be focusing on this for the next few sessions.

Deadlifts
185lbs x 5, 225lbs x 3, 225lbs x 2, 245lbs x 1

Finally had that breakthrough on deadlifts I was looking for. I watched a few videos on deadlift form. I really liked this one from Untamed Strength. I had some failed sets that never left the ground at 225lbs last session so this was a win! My big focus was pushing instead of pulling as well as not quiting on the grind. This made my day, even after the bad news that I have to work on my squat depth.

Seated Cable Row
warmups: 100lbs x 5
work sets: 165lbs 2 x 5

I was toast so I skipped the planned Lying Triceps Extension. They're not essential with the triceps getting work with the bench anyway.

 

[Joe Fraser]

WEEK 7
Saturday 6/8/2019

LSD: 6.8 Mile walk with 30lb ruck. 2hr and 34 minutes. Average 116 BPM. Would of liked to gone fast but my shoulders were uncomfortable with the straps.

Sunday 6/9/2019

OHP
warmups: 45lbs x 5, 70lbs x 5, 95lbs x 3
worksets: 112.5lbs 3 x 5

2.5lb PR. I decided to microload to 2.5lb increases on OHP from here.

LB Squats
45lbs x 5, 135lbs x 6, 185lbs x 3, 225lbs x 3, 245lbs x 2

None of these were to failure. Just working up in weight and being sure I could hit depth.

265lbs 2 x 5, 265lbs x 2

Was right at parallel but need to get an inch or so to break it consistently. I tried a narrower stance on the 3rd set to see if it would help and it made it worse. My legs were spent at that point anyway.

Dips (bodyweight of 185lbs)
2 x 5

Deadlifts
135lbs x 3, 225lbs x 5, 255lbs x 1

Gained more reps at 225lbs that I couldn't get at the last session. I did these with a full reset at the bottom. The final set for 1 was also a 10lb increase over the last session. Making progress!

 

[Joe Fraser]

Tuesday 6/11/2019

Bench
warmups: 45lbs x 5, 135lbs x 5, 160lbs x 2
work sets: 180lbs 3 x 5

My wife was sick so this was my 1st training session without a workout partner. I wasn't sure about going for a PR while solo but that was the program so I went with it.

Squats
warmups: 45lbs x 5, 135lbs x 3, 185lbs x 3, 225lbs x 2
work sets: 265lbs x 2, 225lbs 2 x 5

Still working on depth. I decided to go back top 225lbs and work on it with the lighter weight. I seemed to have much more of an emphasis on the hamstring and glutes. Maybe a byproduct of getting down a bit lower.

Deadlifts
135lbs x 3, 235lbs x 1, 235lbs x 2, 225lbs x 4, 265lbs 2 x 0

Perhaps I was a bit overzealous trying to add a 10lb increase for my set of 5 at 235lbs and again for the attempted single which didn't get more than 1/2 inch off the floor. Disappointed but I'll keep attacking it while trying to pick the weights more carefully.

 

[Joe Fraser]

Here's the video of set 2. I'm aware I still have some work to do on depth. I'm not sure if I have a bad awareness of what is parallel, a strength issue, or flexibility. I do feel think tightness when lowering, in my quads and think maybe that triggers me to change directions.

 

[godjira1]

For your HBBS, depth wise rep 1 was ok to my eyes (PL meet wise) but the rest were a tad high. I reckon it's just getting used to the weight. Also, your shoes probably don't help as it could be ankle mobility limiting your depth.

 

[Joe Fraser]

Also, your shoes probably don't help as it could be ankle mobility limiting your depth.

Perhaps. They're barefoot style so have zero heal lift and a super thin sole. I thought they'd be good as their is no energy loss from the sole. After reading a few articles ir seems there is some debate but a heel lift is accepted by most.

Im doing low bar by the way.

 

[Joe Fraser]

Thursday 6/13/2019

OHP
warmups: 45lbs x 5, 70lbs x 5, 95lbs x 5
work sets: 115lbs 3 x 5

Deadlifts
warmups: 135lbs x 3
work sets: 230lbs x 1, 230lbs x 5, 230lbs x 1, 260lbs x 1

Much more successful then the previous session. I got the 260 up even though I failed trying just 5lbs more the other day. I told my wife if i got it up she had to tru a heavier set on her deadlifts. Today was her 2nd session of deadlifts. We both succeeded!

Squats
warmups: 45lbs x 5, 135lbs x 5
work sets: 225lbs 3 x 5

I shared the video of my poor set above so I might as well share this one (set 3) where I believe I reached proper depth. Instead of focusing on getting my rear below parallel I used the feeling of my quests stretching and touching my hips as an indicator of depth. Also, I tried to go faster which helped a bit with depth and getting the streach reflex.

Sorry guys. I'll try to remember to flip the phone around next time!

 

[Joe Fraser]

WEEK 8

Sunday 6/16/2019

Bench
warmups: 45lbs x 5, 135lbs x 5, 160lbs x 2
work sets: 185lbs 3 x 5 (PR)

Deadlifts
warmups: 135lbs x 5, 185lbs x 3
work sets: 235lbs x 5 (PR)

Squats
warmups: 45lbs x 5, 135lbs x 5, 225lbs x 2
work sets: 235lbs 3 x 5

Chinups
bodyweight x 2

It's getting heavy on the bench press. My trouble point is on the lowering portion. I am very slow going down as the weight is heavy for me and it feels too tight to go faster. I was considering switching to 2.5lb increases per session but I think I'll go to 5 x 3 first if needed.

Deadlifts are going better after the weeks of struggle. Adding 5lbs per session is working better than trying 10lbs per session. I only got two at this same weight 5 days ago instead of the 5 reps I got today. I'll take the small constituent progress.

On squats, I swallowed my ego and moved down a few sessions at 225lbs and fixed my depth. I've been able to add 5lbs per session at the proper depth and should be back to my previous weight in very short time.

It was time to get going but I tried a few chinups. These are my first at bodyweight as I've had to do adjusted previously. I'm increasing the difficulty by adding bodyweight the last two months.

 

[Joe Fraser]

Missed entering Friday's session....

Friday 6/14/2019

A+A session: 27 minutes total
Prowler: 23 minutes about 15-18 pushes
Swings: 16kg 2 x 10

I can't keep count when pushing the prowler so an estimating based on heart rate spikes. Back was a bit tight from the previous deadlift season so I stopped at 2 sets.

 

[mikhael]

I like your workouts. They are super simple.

 

[Joe Fraser]

Thanks @mikhael
Simple is essential in the design and implementation.

Focusing on the most effective barbell lifts 3x per week:

1. Alternating OHP and Bench each workout.
2. Squat every workout.
3. Deadlift every workout until I can't recover. Then switch to every other alternate with rows.
4. Anything extra is not essential but if there is time and energy it can be done but not at the expense of the main lifts. Dips, CG Bench, Chins, or Lying Triceps Extension. To balance out lower volume of upper body.
5. Increase weight every session until it's no longer possible.

Simple yet effective. I try not to let "boredom" creep in or a desire for constant change to interfere with what's working.

 

[Joe Fraser]

Tuesday 6/18/2019

OHP
warmups: 45lbs x 5, 70lbs x 5, 95lbs x 5
work sets: 117.5lbs 3 x 5 (PR)

Deadlifts
warmups: 135lbs x 5
work sets: 240lbs x 5 (PR)

Squats
warmups: 45lbs x 5, 135lbs x 5
work sets: 240lbs 3 x 5

Chinups
Bodyweight (187lbs) 3 x 2
*short test periods and not super strict. Just at our above my capabilities.


I considered going with 5 sets of 3 on the press but ended up grinding them out. This is the exercise I feel like I could benefit most if I could get the finer details of the movement down. I haven't really got the hip pop portion down as seen in the press 2.0.

Once I stopped getting greedy with the deadlift attempts I have been able to do a 5lb PR every session for a set of 5. It seems like tedious progress but I can potentially add 60lbs a month this way. At least until it gets heavy enough that I have to decrease my deadlift volume.

I'm still adding 5lbs part session on squats since I moved down to focus on depth. Only 5 more sessions to get back to my PR weight. Except this time I'll be getting quality reps to depth. I've noticed it more in my glutes and hamstrings since getting that last inch or two of depth.

 

[Joe Fraser]

Thursday 6/20/2019

AM

2H KB Swings
16KG 5 x 5, 6 x 10

Intended it to be a short A+A session but didn't get the heart rate up as much as I'd like.

PM

Bench
warmups: 45lbs x 5, 135lbs x 5, 155lbs x 2, 170lbs x 1
worksets: 190lbs 5 x 3 (PR)

I was planning on 3 sets of 5 but it's getting heavy real quick and I want gonna get 5. I'm going to try to continue linear progression with 5 sets of 3 for now.

Deadlifts
warmups: 135lbs x 5, 225lbs x 1
worksets: 245lbs x 5 (PR)

Another 5lb PR and adding 15lbs per week. The young lady next to me was doing 285lbs for sets of 4 with 1 1/2 paused reps. #goals

Squats
warmups: 45lbs x 5, 135lbs x 5, 225lbs x 2
worksets: 245lbs 3 x 5

Chinups
Bodyweight (184lbs) 2 x 3, 3 x 2

Not perfect reps but almost can do a strict reps. Made the first section of my fingers to the first knuckle swell up and also some callouses by the first knuckle on the ring and middle fingers. I'm gripping it correctly, close to my fingers, so it must just need time to adapt.

 

[Joe Fraser]

Saturday 6/23/2019

OHP
warmups: 45lbs x 5, 70lbs x 5, 95lbs x 5
worksets: 120lbs x 4, 3, 3; 70lbs x 12

Low Bar Squat
warmups: 70lbs x 5, 120lbs x 5, 225lbs x 2
worksets: 250lbs 3 x 5

Deadlifts
warmups: 135lbs x 5, 225lbs x 1
worksets: 250lbs x 5

Lat Pulldowns (supinated)
105lbs 2 x 6
Drop set 75lbs x 12 to 60lbs x 6

The press is certainly the most difficult to maintain consistent linear progression! Getting 3 sets of 5 was not in the cards. I decided to go to 5 sets of 3 and see if I can continue gains for a bit. I'll go back up to 5 reps per set after milking the gains with 3s. I broke 100lbs 3 x 5 on May 24th so I shouldn't complain about getting 20lbs on the bar since then.

I still was feeling it from the chins from the last workout so I did lat pulldowns instead with some higher reps. Using the straight bar for supinated was not too comfortable and worked my forearm flexibility. Definitely got a biceps and forearm pump

 

[Joe Fraser]

Monday 6/24/2019

AM

A+A: Prowler 16 approximately 8 seconds pushes in 19 1/2 minutes at 95lbs. Lighter and fast this time.

PM

Bench
warmups: 45lbs x 5, 135lbs x 5, 155lbs x 2, 170lbs x 1
worksets: 195lbs 4 x 3, 1 x 4 (PR)

Deadlifts
warmups: 135lbs x 5, 225lbs x 2
worksets: 255lbs x 3, 265lbs x 1 (PR)

Squats
warmups: 45lbs x 5, 135lbs x 5, 225lbs x 2
worksets: 260lbs x 5

Chinups
3 x 2

I got home from work really late tonight and had to squeeze in my workout in short time so I cut the sets back on the squats and went up 10lbs instead of 5. I treated it like an intensity day of Texas Method.

I seemed to get have adapted well from going to sets of 3 on the last bench session. I wasn't sure if it was best to go up 2.5lbs or 5lbs this time but went with the 5lb jump and it worked out. I focused a bit more on hip drive and keeping the chest up this time.

Deadlifts felt really heavy today with the 5lb increase. I fell two reps short of my target. I decided to go for a 5lb single PR to have something positive to think about with deadlifts.

 

[Joe Fraser]

1 month stats based of final AMRAP sets:

Squats: 95lbs x 12 --> 235lbs x 5
Deadlifts: 135lbs x 7 --> 210lbs x 5
Bench: 115lbs x 10 --> 145lbs x 9
OHP: 65lbs x 9 --> 95lbs x 8

Bodyweight: plus 4lbs

1st month of linear progression is the most aggressive. For the second month I'm hoping for 40-50lbs on lower body lifts and 20-30lbs on upper body lifts.

Month 2 Stats:

Squats: 235 x 5 --> 260lbs x 5
Deadlifts: 210lbs x 5 --> 255lbs x 3
Bench: 145lbs x 9 --> 195lbs x 4
OHP: 95lbs x 8 --> 120lbs x 4

Bodyweight: plus 3lbs (185lbs at 5'5")

Month 2 of linear progression had its ups and downs. I got up to 265lbs on squats before resetting back to 225lbs to work on form.

Deadlifts have had some major struggles but at least have made some slow and steady progress.

Bench is clearly my best lift. I'm over bodyweight for reps and still making progress.

The press is not fun at all but I am committed to it!

I should probably focus more on consistently getting enough calories. I added weight fast the 1st week (vacation week, so I had time for perfect meal timing) and then got worried it was too much so slowed down. Probably lost a lb or so. I've upped the food intake a bit the last week as I'd like to gain 3-4lbs a month.

 

[Joe Fraser]

Thursday 6/27/2019

OHP
warmups: 45lbs x 5, 70lbs x 5, 95lbs x 3
worksets: 125lbs 3 x 3 (PR), 135lbs x 2 (PR) 140lbs x 0, 135lbs x 0, 125lbs x 2

LB Squats
warmups: 45lbs x 5, 135lbs x 5, 225lbs x 2
worksets: 260lbs 3 x 5

Deadlifts
warmups: 135lbs x 5, 225lbs x 1
worksets: 260lbs 1 x 4 (PR)

Chinups
Bodyweight (185lbs) 4 x 3

Minimal rest....

Barbell Curls
45lbs x 5

I felt empowered to try a single PR on the strict press at 135lbs. I surprised myself and it went up for 2 reps. 140lbs wouldn't come off my shoulders though.

Chins are improving. I had to do them with lots of assistance (bands) when I started. I was short on time but threw in a set of barbell curls to help with the chinups.

 

[Joe Fraser]

Programming update:

I started this program following the Greyskull Linear Progression program. I came to realize a few things over the past month that had me make minor adjustments to the program.

I needed more deadlift practice as it was my problem lift. 1x a week wasn't enough practice. Also, Greyskull wasn't set up in a way that transitions well to intermediate programming. By moving squats from 2x a week to 3x a week and deadlifts from 1x a week to 3x a week, I am now essentially doing the Starting Strength Novice Linear Progression. This is not a huge change as Greyskull was based off of SS to begin with.

• This will allow for changes when I move into intermediate programming by using the minimal effective dose. Make Wednesday a light day, add a set to Monday, reduce a set on Friday's workout etc. Instead of jumping overnight to a heavy- light- medium program I can do it gradually in steps with the smallest change necessary that is effective.
• I am approaching (maybe past) the point where I need to add in power cleans or barbell rows in place of one of the deadlift days. Power cleans will take some practice to get right which is why I am stalling on adding them.

One common misconception is that SS is just the novice LP program. It's actually laid out in a way that goes from novice LP, all the way to intermediate and advanced programing.

I'll still be doing some occasional A+A work and long slow distance training. When I can fit them in.