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 Damn good progress Vag!  When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps.  I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.

Thanks Lance.
Yes, when i up the weight i don't expect to match the previous reps, i expect the estimated 1RM to be about the same. After a few months doing this , i can now tell that it never happens:  The increased load causes a slight decrease in estimated 1RM and usuallly the 2nd or 3d workout with the new heavy load surpasses the previous estimated 1RM PR. But yeah , i am at my all time limit strength PRs in everything now so progress is expected to slow down, hope it doesn't stall.
I have some VERY nice graphs on my PC, showing how load,1RM and 1RM/BW went in each lift, you will love them. They illustrate perfectly how this method works. I was planning to post them at the end of next week.

^Sounds great. The plan is to restart squatting in March, initially i will treat them GPP-style. I will start light aiming for 3x8 and advancing after 3x10 , back squats only. Then switch my orientation to intensity ( aim for 3x5 and advance above 20 reps ) and alternate workouts between back and front squats.

9 February 2013

Bodyweight@session : ~194
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #33

TREADMILL:
20mins, doing 2 minutes intervals between fast wakling ( 6-6.5 kmh) and jogging ( 8 kmh )
Pain or discomfort : none
Very happy with that. 8kmh might sound too slow but it's a big advance for me as 7,5kmh was already challenging.
Endurance improving too, the previous sessions ( which were slower ) left me much more fatigued.

LEG PRESS:
15@220 lbs ( +20 lbs )
15@265 lbs ( +65 lbs )
15@300 lbs ( +100 lbs )
'Normal' controlled reps, tempo like 2:1:2
Pain or discomfort : none
300 lbs were not even challenging , felt like moderate resistance recovery work.

STANDING OHP:
8@93,5 lbs ( +1 rep ) , ties  but with a little cheat 
7@93,5 lbs ( same )
7@93,5 lbs ( +1 rep )
Total : 22 reps ( +2 reps )
-Tied my PR but cheated, push-pressed the 8th rep. Was a slight push, but i wouldn't get it up if i didn't.

DEAD HANG CHINUPS:
8@BW+11 lbs ( same )
7@BW+11 lbs ( same )
6@BW+11 lbs ( -1 rep )
Total = 21 reps ( -1 rep )
-Fuck , regressed. Could have grinded a 9th rep at 1st set which would be a PR too, i regret i didn't.

Healthy quad is healthy, i was so happy i was smiling like a jerk after the 15*300lbs leg presses.

11 February 2013

Bodyweight@session : ~195
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #34

STATIONARY BIKE:
20mins@steady pace ( 80rpm/100W resistance )

LEG EXTENSIONS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.

LEG CURLS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.

BENCH PRESS:
8@148,5 lbs ( same )
6@148,5 lbs ( same )
6@148,5 lbs ( same )
Total : 20 reps ( same )
-8@148,5lbs ties last week's all time
Weight felt lighter than last week but something felt off in the movement. Didn't push too much.

SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( same )
10@154 lbs ( same )
10@154 lbs (  same )
Total : 30 reps ( same )
-3x10@154 ties last week's all time 3 sets reps 
Didn't want to push here too.

As i will be skiing next week i don't want to risk any kind of injury so played it safe in everything. That is the whole week's plan.

FUN TIME!

My diet/weight, from 1st November 2012, day by day!!! 



Upper graph : calories consumed, yellow line = no workout day, green line = workout day.
Lower graph : blue line u bodyweight, red line = diet plan ( loss 1lb/week , maintenance , bulk 1lb/week ).
No data period = Christmas.
Low bw spikes = Saturday morning workouts.


Edit:
MORE FUN!!!

The 3-set progress overview for the same time span with above, November 2012 to today. 

Each graph presents :
Load used ( middle line )
Estimated 1RM ( top line )
1RM/BW percentage ( bottom line )

BENCH PRESS:



SEATED ROWS:



OHP:



CHINUPS:


 

+50, welcome back!

i prefer jumping rope to treadmill or biking for warm ups -- why don't you do that? lower impact than running and doesn't tax the big muscles of the leg in the same way as biking. plus good for footwork.

Skiing my ass! Legs are destroyed today. VMOs, glutes, abductors, hip flexors, everything VERY sore. The only muscles that weren't affected are outer quads. On the other hand i should have known, since it is outer quads that got very sore during skiing. Also DOMS in chest, lats, biceps , inner triceps , even shoulders.
Just from 1 week of not lifting!
On the bright side , not the slightest left quad pain or even stiffness. 

So apparetly i strained or pulled my right aductor (most probably the pectineous) trying a couple of below parallel box pistol squats ( not warmed up, was just a random quad status check ).
Either that, or it wasnt the adductors that were so sore after squats but the hamstrings ( semitendinosus ) and i killed my adductors with all that high rep stuff i did.
Pretty stupid either way, now i can't even walk properly!