TEAM BLOG: ADVANCEMENT '13

A blog by the Next Level  2013 Advancement Team.  

This blog provides the insight, in-jokes and inspiration of a team in action.  Each post is by a team member as their journey continues.  

In The Next Level, an "Advancement Team" is a team built of experienced athletes designed to "advance" the program.  The spring 2013 Advancement Team is comprised of eight men: Tom Keon, Phil Cohen, Stephen Cyr, Seth Carbonneau, Stephen Forgione. Phil Biondo, Yarza Winn and Chris Noonan.  

Each post represents only the views of it's poster, and is not intended as a reflection of the opinions, views or beliefs of any other teammate, the team as a whole or The Next Level.  

Follow these men as they make their marks on a small corner of history.

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Phil's February Split

posted by Phil "Bakuri" Cohen

Here is a sneak peak into how I currently record my training. My 'actual max' was the most I could lift before starting this program. And my 'training max' is 90% of my 'actual max' + 5-10 lbs per 'cycle'. Eventually my 'training max' will exceed my 'actual max' and the difference will be my improvements.

My 'rep records' is where I record the number of reps I reached for the third lift of the first three weeks of each 'cycle' (I perform as many reps as I can for all sets notated with +. For example: '85x5+' = 85% of my 'training max' for 5 reps + as many as I can do). I then compare cycle to cycle. For example, today (cycle 3, week 1, deadlift day) I performed 15 reps. That's 4 more than the 11 I lifted in cycle 2 (see below).*

*Workout taken from Jim Wendler's 531 Manual

Cycle 2

 

Military Press

Actual Max
185

Training Max
170

Deadlift

Actual Max
275

Training Max
255

Bench

Actual Max
245

Training Max
225

Squat

Actual Max
275

Training Max
255


Week 1 – Jan 8th

Sets

65% max x5

75% max x5

85% max x5

Weight

110

130

145

Weight

165

190

215

Weight

145

170

190

Weight

165

190

215


Week 2 – Jan 17th

Sets

70% max x3

80% max x3

90% max x3

Weight

120

135

145

Weight

180

205

230

Weight

160

180

205

Weight

180

205

230


Week 3 - Jan 24th

Sets

75% max x5

85% max x3

95% max x1

Weight

130

154

160

Weight

190

215

240

Weight

170

190

215

Weight

190

215

240


Week 4 – Jan 31st – DELOAD

Sets

40% max x5

50% max x5

60% max x5

Weight

70

85

100

Weight

105

130

155

Weight

90

115

135

Weight

105

130

155


Rep Records

Military Press

11

8

10

Deadlift

11

14

13

Bench Press

16

13

11

Squat

12

10

10