That's two weeks, and I'm counting! I have one full training week left before my Deadlift only comp, and I need to make it count. This week needs to be 100% focused, 100% on - no distractions in the gym. Period.
One of the things that has been bothering me is that I haven't been happy with my programming. I haven't been able to find the right balance for what I think I need...something between JUST training the lifts (high volume on lifts, high intensity - zero accessory work), and ENOUGH training the lifts (lower volume on lifts, lower intensity - sufficient accessory work). It seems all the programs out there are one or the other. An example of the former: Sheiko or StrongLifts 5x5. An example of the latter: 5-3-1.
Ok hold that thought. I'm not through it yet, but so far it's been a great read. I'm reading the new eBook called Vault, by Dave Tate at EliteFTS. It's totally free if you join their Strength Club mailing list. And I will say so far, it's an excellent read, straightforward, and if you're reading this I highly suggest you sign up and then download the book :) Anyway - in the first few pages, this struck me:
While programming does not play as high of a role as many people claim, you still need to have a solid program designed to help you achieve your training goals. The difference between a general program based on what an author perceives to be effective, is a far cry compared to a program designed around your own strengths and weaknesses. Time and experience will give you the best training. Learn how to do this for yourself.
So apparently, I felt I needed permission to do this, but in an effort to satisfy my need for higher lift volume/intensity while keeping accessory work at what I think is an acceptable (and necessary) level - I've decided to build my own hybrid program. It's a cross between 5-3-1 and Stronglifts 5x5. Yep. I started this past week and I'll give it at least 8 full weeks before I make any decisions, but so far so good, hahah :)
For reference later, here are my starting weights:
OH Press: 55lbs, plus 2/week
Deads: 235lbs, plus 10/week
Bench: 100lbs, plus 3/week
Squat: 105lbs, plus 10/week
Percentage-wise, I started considerably lower on squat than anything else, but part of that decision was based on wanting to continue to try to perfect form. I started considerably higher on bench, because thus far working with percentages in the 60-70% range haven't gotten me anywhere, and another thing that Dave asks (repeatedly, no less) is "are you getting results?" "No?" "Well what have you changed?" "Nothing?" Annnnd there's your answer. So I'm changing things up.
Speaking of squat form, here's Friday's squats, fourth set of 5x5 at 105 lbs:
I still need to slow down, focus more, but overall I was happy with my stance, my elbows, and more more uprightedness (word, yes ;)
Another thing that's changing things up and I think really GOOD, has been training with RC. We had a little hiccup early on but we've gotten into a really good groove I think, and the mix is working well. I'm still learning a lot, and I found I push harder but more importantly smarter, with him there...but, more on that another time :)