Progress Analysis

I have completed 12/19 weeks with Zach B programming and have charted some data to attempt to analyze whether this current cycle of programming is helping me progress towards my goals or not.

In the first 12 weeks of the program, my squat went from 240 in week I to 260 at the high point, for an average gain of less than 2 lbs per week. My power clean went from 79 in week I to 85 in week XII, a measly gain of only about .5 kilo per week on average. My press went from a low point of 130 to 137.5 at a high, for a gain of just over 0.5 lbs per week on average.

I do not think these results indicate a clear positive trend. Rather they suggest that I might do better with a different approach.

III.II.I-III Oct 22, 24, 26

CYCLE III/IV WEEK II/V WORKOUTS I-III

Monday, Oct. 22nd, 2012

Warm-Up: 3 rounds @ 2 min: 3 Push-Ups, 1 chin-up followed by max rep jump rope single unders / stretching and mobility
Squat: 5 x 45 / 5 x 135 / 2 x 205 / 1 x 225, 245, 257.5 / f x 265
Complex (Power Clean & Front Squat x 3): 60, 70, 74, 77, 80, 83, 85 (PR Power Clean) / but got only FS 1 x 85… failed on 2nd rep.
Press: 10 x 45 / 7 x 95 / 2 x 115 / 1 x 127.5, 135 / f x 138.5

Wednesday, Oct. 24th, 2012

Warm-Up: 3 rounds @ 2 min: 3 Push-Ups, 1 chin-up followed by max rep jump rope single unders / stretching and mobility
Press: 12 x 45 / 2 x 95, 115 / 1 x 125, 135 / f x 138.5 / 4 x 1 x 130 {on the first three of these I attempted a second rep and failed} / 5 x 5 x 70 (no bounce, explosive speed)
Power Clean: 5 x 1 x 65 / 3 x 1 x 70 / 2 x 1 x 75 / f x 77 / 1 x 70 / f x 73 / 1 x 70, 71, 72, 73, 74, 75, 76 / f x 77 (wtf?) / f x 77. Done.

Friday, Oct. 26th, 2012

Warm-Up: 3 rounds @ 2 min: 3 Push-Ups, 1 chin-up followed by max rep jump rope single unders / stretching and mobility
Squat: 2 x 5 x 45 / 1 x 135, 205, 225, 245 / f x 255 / 2 x 135, 185, 215, 235
Press: 10 x 45 / 3 x 95 / 2 x 115 / 1 x 125 / 1 x 130, f on 2 / 1 x 131, f on 2.
A crappy session.

Lately been feeling unhappy in my workouts. Not sure why. Probably chronic sleep deprivation.

New Cycle first week Oct 15, 17, 19

CYCLE III/IV WEEK I/V WORKOUTS I-III

Monday, Oct. 15th, 2012

Warm-Up: KB Swing 28kg x 21 / Push-Ups 1 x 5 / Chin-Ups 1 x 2
Front-Squat: 2 x 5 x 45 / 2 x 135 / 1 x 155, 175, 195, 207.5, 217.5 / f x 227.5
Press: 15 x 45 / 5 x 95 / 1 x 105, 115, 123.5, 128.5, 133.5 / f x 138.5

Wednesday, Oct 17th

Warm-Up: Various Movements, Stretching, KB Swing 2 x 15 x 28 kg / Push-Ups 1 x 5, Chin-Ups 1 x 1
Front Squat: 2 x 5 x 45 / 1 x 135, 185, 207.5 (that’s today’s max)
Press: 5 x 45 / 10 x 45, 70 / 6 x 95 / 1 x 115, 120 / 3 x 2 x 125 / 3 x 6 x 115
Lying Triceps Extension: 8 x 35, 55, 60, 65 (‘not a max’)

Friday, Oct 19th

“HUNGOVER”
Warm-Up: I could barely move. Push-Up 1 x 5 / Chin-Up 1 x 2
Power Clean: 60, 65, 70, 72, 74, 76, 78
Squat: 10 x 45, 3 x 135, 2 x 185, 1 x 225, 245, 255 / f x 265 / Press: 10 x 45 / 1 x 115, 125, 130, 134.5 / f x 138.5 / f x 130
LTExt: 8 x 65, 75 (that’ll have to do)

saturday mess around

Extra workout on the last day of Cycle II… maybe there’s a little play after all.

Warm-Up: Jump Rope, Stretching, Floor Work, KB Swings 3 x 10 x 28 kg, Push-Ups 2 x 5, Chin-Ups 1 x 2

Hang Snatch: 3 x 5 x 20kg / 22, 24, 26, 28, 30, 30, 32, 34, 34, 36

No Play for You on Oct 8, 10, and 12

Cycle II/IV Week V/V Workouts I-III

Nominally these fifth weeks were supposed to be interstitial ‘play weeks’ but it hasn’t worked out that way under the regime of Zach Bijesse.

Monday, Oct. 8th, 2012

Warm-Up Cycle of alternating sets: Jump Rope 4 x 50, Jumping Jacks 3 x 20.
Front Squat: 3 x 5 x 45 / 3 x 135 / 2 x 155 / 1 x 175, 195, 205, 215, 225 (PR)
Press: 3 x 8 x 45 / 3 x 75 / 2 x 95 / 1 x 105, 115, 128.5, 133.5 / f x 138.5 / 3 x 3 x 120
Power Clean (kg): 60, 65, 68, 71, 73, 75, 77, 79, 81 / f x 83 / 77, 77 / f x 77 / 71, 71, 71, 71, 71, 73, 75, 77, 79, 81, 83 / f x 85

Wednesday, Oct. 10th, 2012

Warm-Up Jump Rope both Single and Double Unders, stretching, then alternating sets of: 3 x 5 x 20kg FS and 3 x 5 x 20kg press, no rest.
“Clean Complex” pull to below knees, put down, then clean: 60, 65, 68, 70, 74, 77, 80 / f x 81 / f x 81 / 70, 72, 74, 76, 78, 80 (elbows), 80, 82 / f x 84 / f x 84.
Complex (Power Clean, Front Squat x 3, Press x 3): 3 x 50kg, short interval.

Friday, Oct. 12th, 2012

Warm-Up: Pushups 1 x 5, Chin-ups 1 x 2
Front Squats: 2 x 5 x 45 / 1 x 135, 155, 175, 185, 195, 205, 215 / f x 227.5
Press: 2 x 5 x 45 / 5 x 6 x 95 / 15 x 95 (PR?)
Hang Power Snatch: 1 x 5 x 20 kg
Power Clean kg: 60, 65, 70, 75, 77, 79, 81, 83 / f x 85
RDLs: 2 x 5 x 85 (kg)

Lack of sleep, poor diet, negative body composition changes — this period of sloth needs to end.

cycle II week 4 (Sep 30 to Oct 6)

Cycle II (Sep 9th–Oct 6th), Week IV (Sep 30th to Oct. 6th), Workouts I, II, III.

Monday, 10/1 (Workout I)

Warm-Up: various
Squat: 3 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 215, 230, 245, 260 (PR), 245 (oops) / f x 265.
Press: 15 x 45 / 5 x 95 / 1 x 115, 130 / f x 140 / 3 x 120 (no stretch reflex)
OUT OF TIME

Wednesday, 10/3 (Workout II)

Warm-Up: Jump Rope, KB Swings 28 kg 1 x 10.
Cleans (KGs): from boxes, at the hip: 40, 50, 55, 58, 61, 64, f x 67 / from boxes, above the knee: 64, 67, 69, 71, 73, 75, 77, 79, 81, f x 83 / from boxes, below the knee: f x 80
OUT OF TIME
Buy-Out: KB Swings, 28 kg, 3 sets x 21 reps

Friday, 10/5 (Workout III)

Warm-Up: Jump Rope, Stretching, KB Swings 28 kg 1 x 12
Squat: 2 x 5 x 45 / 3 x 135 / 1 x 205, 230, 250 / f x 265
Press: 2 x 12 x 45 / 3 x 75 / 2 x 95 / 1 x 110, 120, 128.5 / f x 133.5 / 7 x 2 x 120
Power Cleans (KG): 60, 65, 68, 71, 73, 75, 77, 79, f x 81, 81, f x 83.
OUT OF TIME

Back was not as painful this week. I won’t complain about my performance here. I did get one PR during the week. I’ll take one PR a week.

Although my original plan was to group my training into 4 week cycles with “play” weeks, since Zach doesn’t recognize my periodization, expect that the play week following cycle II (next week) will be more or less more of the same. A week from Sunday (on the first day of cycle III) I will post some charts illustrating my progress or lack thereof in the various lifts over the past two cycles.