Based upon Paul Carter’s Strong-15 (LRB365)

Phase 2, Week 1

• Bench Press – cycle goal: 245
  • bar x 5
  • bar x 5
  • 115 x 5
  • 135 x 4
  • 155 x 3
  • 170 x 2
  • 180 x 1
  • 190 x 1
  • 200 x 1
  • 160 x 16
• Incline Press
  • 105 x 10
  • 105 x 10
  • 105 x 10
• Flat Flye
  • 65 x 20
• Pushdowns
  • 45 x 20
  • 45 x 20

Been short on sleep the past few days so it was drag-ass out of bed. But you gotta keep going, press on. I’ll nap later.

Session went quick. I just didn’t dick around. Load next plates, get back on the bench and move. Just keep moving, and probably only took modest rest during the singles. Else it was just get in, get out.

As I keep with Strong-15, I don’t see it as a program I can use year-round. If I opt to enter a meet (and it’s on the list of “someday soon” things to do… not a high priority, but yeah I’d like to do at least one), I could certainly see using this as a cycle for meet prep. But regular work? I admit, I’m wanting to fall back to 5/3/1. Of course, I haven’t tried out Base Building yet. As I thought about it, I’m going to get through this cycle, then probably do at least 6 weeks of Paul’s Base Building, then see from there. But I tell you… I’m tired of being fat. All my weight loss efforts have failed, so I’m now pretty close to trying to the Renaissance Periodization group. I read nothing but good things about them. I’m thinking to get through this Strong-15 cycle, then give them a shout and see about a 6 month program with them. During that time I don’t know what my lifting would be… probably do the Base Building because Paul’s alluded to how that program can work alright during weight loss times — you just adjust maxes and keep pushing yourself the same.