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Old 05-25-2014, 12:48 PM   #1
jdmalm123
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Cool Singular Focus: LESS is MORE

Alrighty...

About 18 months in since I rebooted my training. Old log here: http://muscleandbrawn.com/forums/showthread.php?t=12043

As a comparo of now to then...motivation, muscle mass and strength are up, new job leaves more in the tank for training and we're about to get a house where I can have a better home gym set up.

Nice... thank you, Jesus!

Jan 2013 STATS
Age: 38
HT: 6' (almost)
WT: 182-184 lbs
BF: 15-19%
Strength: Low
Speed: Slow
Endurance: Moderate

May 2014 STATS
Age: 39
HT: 6' (almost)
WT: 199 lbs
BF: 15-17%
Strength: Moderate
Speed: Moderate
Endurance: Moderate

Progress may seem minimal to some younger lifters, but all things taken into account, I'm very satisfied.

GOAL
I'm still gonna go with...Improve Basic Strength (BP, MP, DL & SQ).

As secondary concerns:
-would like to get BF% down to around 10-12% at current weight
-continue to to improve basic conditioning
-finish working the bugs out of my shoulders

I have reclaimed a lot of ground using a simple progression that wasn't time-intensive.
Gonna stick with what works and simplifying as much as possible.
Special thanks to Brook's Kubik.


Program details to follow...

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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."

Last edited by jdmalm123; 05-25-2014 at 06:42 PM.
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Old 05-25-2014, 01:09 PM   #2
jdmalm123
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one rep is plenty!
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Default Program Summary

MON
MILITARY PRESS: 8-11 singles (superset with pull ups)
SQUAT: 8-11 singles (superset with light core work)

Forearm and Neck work

WED
HIGH PULLS: 5 singles
CONDITIONING & SPRINT WORK

Arm, Forearm and Neck work

FRI
BENCH PRESS: 8-11 singles (superset with pull ups)
DEADLIFT: 8-11 singles (superset with light core work)

Forearm and Neck work

DETAILS
-The rotation is 4 weeks for the 4 main lifts.
-Lifts work up to either 85%, 90%, 95% or PR each week.
-All lifts are at different percentages, so only one of the lifts is scheduled for a PR per week.
-Post exercise stretching also included.
-As a supplement, I will seasonally rotate heavy partials and volume work.
-Deloads (if needed) will be working deloads using just the first 7 prep sets (80-82%), and dropping the extras for a week.


That's about it.
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 05-25-2014, 01:28 PM   #3
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Looks great JD,. Your weights continue to go up consistently.

Uncertain if I could gain mass training like that, volume was always an integral part when maximizing hypertrophy gains. Another big concern is being able to train with that high of percentages.

No doubt its working well for you, as outlined above.
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Old 05-25-2014, 01:35 PM   #4
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Default

Quote:
Originally Posted by OneMorePlate View Post
Looks great JD,. Your weights continue to go up consistently.

Uncertain if I could gain mass training like that, volume was always an integral part when maximizing hypertrophy gains. Another big concern is being able to train with that high of percentages.

No doubt its working well for you, as outlined above.
Thanks, OMP! Very perceptive!

I don't expect much mass on this but expect to maintain what mass I have. The main goal is to set new PRs.
Those would be BP: over 265, MP over 175, DL over 405 and Squat over 355. After that, the training percentages would have to drop down a little closer to the 85-92.5% you mentioned to keep moving forward.
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 05-25-2014, 01:43 PM   #5
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Default

Looks like a plan...I will be watching as I have always been curious with Kubik's "singles"
plan.....and my lifting hero Doug Hepburn used singles at times also.
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
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Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 05-25-2014, 01:49 PM   #6
jdmalm123
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Default

Quote:
Originally Posted by moeheep View Post
Looks like a plan...I will be watching as I have always been curious with Kubik's "singles"
plan.....and my lifting hero Doug Hepburn used singles at times also.
Welcome aboard, Moe!

This is my take away and personalization of Kubik's stuff...nothing here is actually programmed by him...just using the principles.

Kubik draws almost all his methods from old time lifters from the 1920's to 1950's...those guys tended to maximize their natural frame and didn't look too bad either! They were overhead pressing what nowadays is considered a decent deadlift. More akin to modern strongman than pure PL'ing and almost in oppostion to BBing.
__________________
Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 05-25-2014, 02:00 PM   #7
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Good luck man!
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Old 05-25-2014, 06:06 PM   #8
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by big_swede View Post
Good luck man!
Thanks, Swede!
__________________
Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 05-25-2014, 06:18 PM   #9
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I really like this plan... a lot.

Given your commitment, drive and determination...I'm assuming good form.

The key will be consistency.
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Old 05-25-2014, 06:40 PM   #10
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Can't wait to see where this takes you.
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