BACKGROUND

My first training journal started in July of 2008 when Joe suggested I start logging my training on his then new forum.  I would have sworn that I couldn't gain weight or get stronger that summer.  I remember going on trips with Joe to different shows and constantly asking, "What should I do to get my squat up?", "Should I increase my carbs even more?"  He would always say keep squatting and yes, eat more. [Joe, you remember that right?]

Then in November of 2008, a light switch came on and I went on a mission to find answers in my lagging squat.  I started training a variant of West Side Barbell doing a lot of box squats.  My weight slightly moved and my deadlift increased A LOT.  At the time I was sporting a 335 bench, a 275 (partial) squat, and a 390 deadlift.  I also had a nagging headache of a right knee tendinosus. 

I kept searching for ways to make progress and stumbled upon a 13 week beginners Sheiko powerlifting program.  Jan 2009: I bought some knee sleeves and a weightlifting belt and decided to retest my squat after mainly deadlifting and getting up to 425lbs.  I hit a parallel 300 lb RM.  These were the numbers I used to begin my Sheiko programming.

Flashforward 11 months: Here I am now with a 375 RM SQ (up 100 lbs in a year), 495 RM DL (up 105 lbs in a year), and somehwere between 365-385RM on Bench (up 30-50lbs in a year) after three cycles of the 13 wk beginner Sheiko program.  Mid August 2009 I decided to make a major increase to the calories I was taking in...and the guy who couldn't gain weight found out what it would take for him to gain weight.

With 30lbs till a 405 lb squat, I am confident that I will hit it early next year with the appropriate planning, consistency, and intensity of training.

So the first step to starting this log is setting a goal...and here it is:

I will achieve a 405RM SQ or 365-375 5RM SQ by February 27 2010 latest.

The second step is creating a plan.  Here is the plan:

1. I will not miss a meal or slack on the calories; even on the weekends...even when I don't feel like it.
2. I will get the appropriate rest and recovery between workouts; even if it means that I have to cut people off short when they are talking to me at the gym.
3. I will not allow myself to fail and I will always find a way to succeed.
4. I will strictly follow a linear progression lifting basic lifts at each workout repetitively with the same structure over and over and over again, progressing as much as reasonably possible for as long as reasonably possible.
5. The lifts and structure of the program will be as follows:

Three days a week. (i.e. MWF)
Workout A:
Squat 3 sets 5 reps
Press 3 sets 5 reps
DL/Powerclean (alternate each time) 1 set 5 reps/5 sets 3 reps

Workout B:
Squat (same scheme)
Press (same scheme)
Goodmorning 3 sets 5 reps
Chins/Parallel grip chins/Pullups (alternate through) (3 sets max reps)

*Alternate through ABABABABetc.
*When I reach circa 200X5X3 on press, re-introduce bench press once a week at 3 sets of 5 reps and alternate with Pressing.

6. Begin with a recovery week (from the max test), followed by a conditioning week, then full force PR's everytime.

Goal set...plan in place...let the execution begin!!!