LRB 365: Strong-15 Short. Week 2. Bench

BW - 197

Bench -
BarX15
85X5
95X4
115X3
125X2
145X1, 1
155X1

125X20, 6

Incline - 85X15, 10

Dips - BWX14, 8, 8, 8, 6

Was really tired today, and 155 felt stupidly heavy, but 125X20 is an all-around PR so go figure.  That's 2 sessions is a row that the top single has felt slow.  Here's hoping that starts to bounce-back next week.

Inclines felt a little more sturdy this week.

Dips were fine.

LRB 365: Strong-15 Short. Week 2. Squat

BW - 191 (wtf?)

Squat -
BarX12 (paused)
95X5 (paused)
115X5
135X4
165X3
185X2
215X1, 1
235X1

Pause Squats - 175X3, 3, 3, 3, 3

Leg Press - 2ppsX24, 18

Leg Curls - 12, 16, 12

Seated Calves - 160X13, 11 (paused at top and bottom)

I'm gonna say that weigh-in is fluky either on the scale or the day.  No reason to think that's a representative weight.

Was dragging ass into the gym on this day, and the 235 felt appropriately awful.  The pause squats all felt good, and then leg presses felt awful.

All in all, good day to have programmed light.

LRB 365: Strong-15 Short. Week 1. Deadlift

BW - 195

Deadlift -
135X5
155X5
175X4
195X3
225X2
245X1
255X1
275X1

215X3, 3, 3, 3, 3

RDL - 215X12, 11 (straps on 2nd set)

DB Shrugs - 100sX26, 15

Chins - BWX8, 6, 4

DB Curls - 35sX17, 12

Exhausting session.  Deadlifts were all pretty good.  I was at my 'away' gym, so I had to use stop-sign plates, which makes the rep sets feel awful.

I felt like I could have done 215X3 for forever, but after the RDLs I was pretty tired.  215X12 is a Rep PR, and I didn't use straps on that set.

I couldn't find a good way to do barbell shrugs at this gym, and even the smith machine was occupied by someone benching, so I had to go with the heaviest DBs they had.  Used straps on these as well, but even so my grip felt kind of fried afterwards.

At this point, I was so tired that I think these chin-up sets look pretty good, considering.

LRB 365: Strong-15 Short. Week 1. Bench

BW - 195

Bench -
BarX15
85X5
95X4
115X3
125X2
145X1, 1
155X1

115X22, 6

Incline - 85X15, 7

Dips - BWX12, 10, 9, 7, 6

Session was good/OK.  The 155 on bench was curiously heavy, but 115X22 is a PR from 17 reps on up.  Grain of salt there because I've only pushed reps at that weight once before, and that was at the beginning of the Strong-15 last December.  But at that time, I only got 115 for 15, and noted at the time that the bar was moving slow.  That was not the case with the 115X22 today.  And this projects to be inside 10 lbs. of a perceived 1RM increase.  Feels on target.

As I mentioned in my last squat post, I'm doing additional back-off sets per a suggestion in the manual.  With Squats, the manual calls for 2 sets of 3 of Pause Squats, but I did 4 sets and when the last rep of that 4th set was slow coming up, I moved on to assistance work.  Bench is different because the back-off sets are AMAP, so I'm using one of Paul Carter's favorite techniques: 50% sets.  I would have liked to have gotten closer to 11 (half the reps from the first set) on my 2nd back-off set, but sometimes you're so gassed from the first 50% set, it's hard to imagine you'll get even 1 rep on the 2nd.  It was like that here, and that's OK.

I've got the option as well to do more than 2 sets on Incline, but this turned out to be another 50% set, and so I let it be.

There's no prescribed number of sets/reps for the Dips.  The manual just says "body x lots," and 5 sets felt about right.  These were all AMAP sets where I barely got the last rep or failed when I attempted the next one.

Also, should note that as I've pulled some carbs back out of my diet again, my BW increase has dropped back off to where I was about 2 weeks ago.  I'm going to try to up the protein/veggie intake and see if I can SLOWLY get it to start going up again that way.  If it stalls out, I'll revisit some additional carbs, but I was starting to feel a little sloppy over the last couple weeks.

LRB 365: Strong-15 Short. Week 1. Squat

BW - 196

Squat -
BarX10 (paused)
95X5 (paused)
115X5
135X4
165X3
185X2
205X1
215X1
225X1

Pause Squats - 165X3, 3, 3, 3

Leg Press - 2ppsX24, 20, 18

Leg Curls - X20, 15, 12

Standing Calf Raises - 245X18, 16, 14

Solid session, as it should be at these weights.  Playing with explosiveness again on the squat.  Previously, I made the mistake of focusing on driving my hips through hard at the top, and this was causing low-back strains.  This time I took the opportunity of these light weights to think about making the bar come up off my shoulders at the top.  That did happen on every rep, including the pause squats, and no low-back trouble. 

I doubled-down on the sets of Pause Squats initially recommended in the manual.  However, what I'm taking to heart is this little nugget,

"The lower the intensity, the more volume you are going to need.  So that would mean more back off sets to be added on.  If you choose to play with that, don't go haywire.  Add in 1-2 extra back offs in addition to what the program calls for and go from there."

I'm actually programing lower for this cycle than I did for the Strong-15 cycle to begin the program, so I think it's a perfect opportunity to explore the extra back-offs.  My form was extremely tight on all these.  So much so, that my mid-back is really fatigued, and a bit sore today.  I'm enthused.

Leg press was all done narrow stance to hit the quads harder.

Curls and Raises were curly and raisin.

LRB 365: LRB Split. In Review

This will be short, as I suspect the LRB Split and the Strong-15 Short cycle go hand-in-hand in a way that will result in a more complete picture emerging at the end of that 2nd cycle.

Generally speaking, the goals for this cycle were to maintain top-end strength on the main lifts relative to where they've been during the conditioning cycle, while allowing some more carbs back into the diet in order to stimulate muscle growth by going hard with the assistance lifts.

My bodyweight started out hovering in the 192 range at the end of the conditioning cycles, and by the end of the LRB Split was hovering around 195-196.

I set the following PRs on assistance work in chronological order:
RDL: 
205X8
225X9
245X10 (with straps)

DB OHP:
20sX25
25sX35
30sX28

Front Squats:
135X10
145X8
155X9

T-Bar Rows:
95X8
110X7

Barbell Rows:
145X9

Good Mornings were a new movement to me with this cycle and I progressed them as well:
135X8
145X7
145X8
145X10

Regarding Front Squats, I was doing them every week.  They were the first assistance exercise following back squats on Heavy Squat days, and they were the main movement on Light Squat days.  All the PRs were set on Light days, however it's worth noting that while I PR'd with 135X10 on a Light Squat day at the beginning of the cycle, by the end I was doing 135X8-10 for four sets across as assistance on my Heavy Squat days.  In addition to all that, I kept my stance narrow on all the Leg Pressing, and went hard to push reps on leg extensions.  Increasing quad size/strength was my primary goal for this cycle, and I feel good about the results.

I also got some good hamstring volume in with all the RDLs and GMs in addition to the maintenance Deads.  Had sore hamstrings every week.

Lots of shoulder volume on the cycle as well.  In addition to the DB OHP, my regular Press was getting within 5 lbs. or so of PR territory by the end.  Lots of high-rep Inclines, Upright Rows, and Rear Delt Flyes to round it out, all pun intended.  Although I honestly haven't noticed very much growth in my delts.  Hopefully, we'll see some of this work translate into Bench strength on the upcoming cycle.

All in all, I had a really good time through most of this cycle.  Hitting PRs on Fronts and RDLs was really fun, and seeing my wheels growing as a result was really great as well.  Near the end, I had a little bit of a crisis of confidence because I didn't instinctively know if my Every Day Max had improved, and was grumpy about what to set as my goals for the Strong-15 Short Cycle.  In the end, re-reading the manual, and reading an inspiring post by Carter along the lines of the Patience and Belief mantra that he and Brandon Lilly have been going over helped me get my head on straight.  I've decided to program lower for the Strong-15 Short than I did for the Strong-15 at the beginning of the program.  My final singles for the next cycle will be right around weights I've hit a million times before.  With the work I did on this cycle, and the extra back-offs I'm planning for the first few weeks of the next, I'm confident that I will be crushing the weights all the way up to the end.  And isn't that what we're supposed to do?

LRB 365: LRB Split. Week 6. Back - Heavy

BW - 198

Deadlift -
135X5, 5
155X5
185X4
225X3
245X2
275X1, 1
285X1

Barbell Rows -
95X8
135X8
145X8, 9, 7

Good Mornings -
95X8
135X8
145X10, 10, 8

DB Curls -
20sX20
25sX22, 13

Love deadlifting.  These were all fast.  Focused on form and visualization.

Was at the 'away' gym, so no T-Bars.  Did BB Rows instead.  Kept everything strict as hell, and with controlled reps.

145X10 is a PR on GMs.

No free barbells, and I hate curling EZ bars, so just did more DB curls.

This is was the last day of this split.  Taking a couple days off, and jumping right into the Strong-15 Short Cycle.  I'll probably try to review this cycle on Monday.

LRB 365: LRB Split. Week 6. Squat - Light

BW - 198

Fronts -
BarX10 (paused)
95X5
115X5
125X4
135X3
145X3
155X9

Leg Extensions - X20, 20, 18, 18 (straight-weight)

Standing Machine Abduction - 100X20, 10, 10, 10

Lunges - BWX46, 30, 28, 22

Nice one.  155X9 is an all-around PR on Front Squats.  Why didn't I get 10?  Can't remember.

This was the first time doing leg extensions at my regular gym.  I've only been going there for almost 3 years.  Just been that long since I was doing leg extensions.

The adduction/abduction machine at my regular gym is unfortunately placed so that it faces out onto the Squat/Deadlift/Olympic-Lift area.  The effect is that you are fanning those people with your groin.  That was just too much for me today.  I decided to go take a shot at this arcane, plate-loaded machine in the back that's been hand-labeled "Hip Ext."  I can't find a picture of this thing anywhere on the webs.  I'll try to remember to take a picture myself in the future.  I couldn't figure out a way to do standing abduction on this thing that didn't involve me standing half off of it, so I did adduction instead.  Kind of brutal actually, and I really feel it today.

Lunges were feeling strong as they have since the 100 rep cycle.  I think 46 after all the fronts squats and extensions definitely looks a lot stronger than the 50-60 I was getting on that cycle following easy back-squats.

LRB 365: LRB Split. Week 6. Press - Light

BW - 198

DB OHP - 30sX28, 16, 16

Incline - 75X16, 15, 13

DB Rear Delts - 20sX30, 24, 20, 18, 16

V-Bar Push-downs - X15, 26, 20, 16, 15

Nice little session.  Really got after it on everything.  The 30sX28 is an all around PR on DB overheads.

Upped the weight a bit on Incline.  Still amazing how much the DB OHP takes away from Incline strength as opposed to doing BB Pressing before flat Bench.

Delts and Tris.

LRB 365: LRB Split. Week 5. Back - Light

BW - 199

RDL -
95X10
135X8
185X5
225X5
245X5 (no straps; held last rep for 20 seconds)
245X10 (straps)

Cambered Bar Pull-downs - X20, 20, 20, 16, 11 (to a top weight)

Hypers - BWX30, 30, 25, 25

DB Curls -
20sX20, 20
25sX20

Hanging Leg-Raise - 5X5 (slow eccentric)

Good, balls-out session.  245X10 on RDLs is an all-around PR (never even done 245 before).  I really wanted to go for 10 on the last set, and I knew it would take straps for that.  To make up for it, I did 245 on my next to last set and held the last rep for time.

Since I had the straps, I ended up trying them out on my last two sets of pull-downs as well to see if it would allow me to get extra reps on my top sets.  Inconclusive.  I've been doing these at my "away" gym which has a traditional pull-down bar.  I was at my regular gym yesterday, and I'd never really thought about it, but the bar I use there is a home-made bar with an additional camber in the middle.  I can't find a picture of one like it on the webs, so you (imaginary readers) will just have to imagine the traditional bar, with another camber in the middle.  The point is that the ROM with this bar is much deeper, and so these reps were very different from those I've been getting on this cycle.

More R/P on the hypers to get more reps in.  This really feels like a superior way to do these sets for me right now, as opposed to taking it up till failure and stopping the set.

Watched a really great old video of Doug Young the other day.  Made me decided to do DBs instead of the preacher machine.  More fun anyway.

More humbling leg raises.  Basically hurling my ankles towards the bar and then trying (and failing) to keep them from falling back to earth.

LRB 365: LRB Split. Week 5. Squat - Heavy

BW - 197

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
225X1
235X1
245X1

Front Squats -
135X8, 8, 10, 8

Leg Press -
2ppsX10
3ppsX10, 10, 16, 10

Lunges - BWX26, 24, 24, 20

Good session.  The 245 moved pretty smooth from way below parallel, but I had some knee-cave just out of the hole.  That hasn't happened in a while, so I'll need to start cuing myself against it.

For Fronts, I decided to see if I could just drop straight down to my work weight, rather than warming back up to it.  Went really well, and got way more volume as a result.  Just an issue of confidence in a movement I've hurt myself on a couple of times before.  I credit using a clean-grip for helping keep myself in proper position.

Last two sets of Leg Presses were max reps.

Lunges were brutality at this point after all the other quad stress.

LRB 365: LRB Split. Week 5. Press - Heavy

BW - 195

Press -
BarX15
65X5
95X5
115X5, 4, 3

Bench -
95X5
105X4
125X3
135X2
145X1
155X1
165X1

Upright Rows -
80X10
90X10
100X10, 10, 8

V-Bar Pushdowns - X20, 24, 18, 15, 12

OK session.  Weight didn't move on OHP as well as I'd hoped, these were grinders to tell the truth. 

And I'd wanted the 165 on bench to be a touch easier, but there's not drop-off here, especially considering I ground out three heavy sets of OHP right before.  Just not as much gain as I'd hoped for.

Upright rows felt strong.  I'm a little suspicious of this exercise for me, however.  I've done it a lot, even going back to high-school.  I'm not convinced it really gets me bigger, nor stronger except at upright rows.

LRB 365: LRB Split. Week 4. Back - Heavy

BW - 196

Deadlift -
135X5
155X5
185X4
225X3
245X2
265X1
275X1, 1

T-Bar Rows -
45X12
70X8
80X8
90X8
100X8
110X7

GMs -
95X10
115X8
135X8
145X8, 8, 6

BB Curls -
BarX12
65X6
BarX30, 20

Was feeling aggravated, so this session was the perfect thing.

Deadlifts were all fast and strong.  Focused on speed and technique, in particular:  1) pushing through my heels, but not letting the balls of my feet come off the mat.  2) keeping my triceps and lats locked out, but keeping my shoulders a bit loose.  3) chest-up, back fixed (always working on this).

100X8 and 110X7 are Rep PRs on T-Bar Rows.  Kept fairly strict with my back close to parallel.

Good-Mornings starting to feel less awkward.  All around PR.

Curls were curlier.

LRB 365: LRB Split. Week 4. Squat - Light

BW - 195

Front Squat -
BarX10
95X5
115X4
125X3
135X3
145X8

Leg Extensions - X30, 25, 24, 22

Adductor Machines - X35, 30, 25, 23

Lunges - BWX36, 26, 20, 20

Nice.  145X8 is an all around PR on Fronts.

LRB 365: LRB Split. Week 4. Press - Light

BW - 196

DB Press -
25sX35, 22, 15

Incline - 65X20, 15, 12

DB Rear Delt Flyes - 20sX25, 20, 18, 16, 15

Bench Dips - BWX35, 25, 18, 18, 18

That's some good body-building, there.  35 reps with the 25s is an all-around PR on DB over-heads, and they felt strong.  I was on the fence about whether I should warm-up to my work weight or not, and it looks like 'not' was the correct decision

But man does that take away from Inclines.

More volume on BW bench dips than last session.

LRB 365: LRB Split. Week 3. Back - Light

BW - 194

RDL -
95X10
135X8
185X6
225X5, 5, 9

Pulldowns - X20, 20, 20, 20, 22 (to a top set/weight)

Hypers - BWX30, 25, 25, 22

Curl Machine - X20, 25, 30 (to a top set/weight)

McGill sit-ups - 35, 40, 40, 35, 30

Another solid session.  225X9 is an all-around PR on RDLs.  Close to needing straps though, which sucks. 

Really felt the pulldowns in my lats during the session.  Nice, but not sure why.

Want to push hypers extra hard.  Last couple times, I'd been stopping each set when my back started to fail.  This time I would pause, take a breath or two, and go for more.  Double the reps per set.

Started lighter and made  bigger jumps on the curl machine.  Seemed to improve the quality of the top set.

Was feeling paranoid about my spine so I did McGill style sit-ups.

LRB 365: LRB Split. Week 3. Squat - Heavy

BW - 196

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
205X1
225X1
235X1

Fronts -
95X10, 10
115X10
125X10

Leg Press -
2ppsX12
3ppsX10, 10, 14

Lunges - BWX24, 22, 20, 18

Good session.  Squats felt the strongest they have in a long time.  Everything felt so easy, I was worried about depth.  I dropped the top set way down, thighs-to-calves.  That slowed it down a bit, but still felt strong.

Fronts felt solid as well.

On the last set of leg press, I moved my feet closer together to try and shift some more to my quads.  Maybe?

My glutes are sore again today, but I was still doing the short step out on Lunges.  Dunno.

LRB 365: LRB Split. Week 3. Press - Heavy

BW - 196

Press -
BarX15
65X5
85X5
95X5
115X5, 4, 3

Bench -
95X5
105X4
125X3
135X2
145X1, 1
155X1

Upright Rows -
85X10
95X10, 10, 9, 7

Bench Dips - BWX35, 22, 16, 17, 17

Solid session.  I really got after the Press, and 115X5 is 1 off my best 115 press.  That would have been on 531, so there is way more volume at the top here.  The last set was sloooooow.

Bench was all fine.  155 hasn't been a challenge in forever, and is about 20 lbs. under my EDM.

Got after the upright rows as well.  A little body english on the last reps of the last couple sets.

35 is a PR on bench dips for whatever that's worth.  I think I got more reps on all the sets than last time.

LRB 365: LRB Split. Week 2. Back - Heavy

BW - 194

Deadlift -
135X5, 5
155X4
185X3
225X2
235X1
245X1
255X1

T-Bars -
25X18
45X12
70X10
90X15
95X8

Good-Mornings -
95X8
115X8
135X8, 8
145X7

BB Curls -
BarX10
65X5
BarX22, 18, 12

I've got my program stored on google drive, and I couldn't get it to pull up on my phone, so I had to wing the #'s on this day.  It turns out I low-balled the Deadlift #'s, and should have gone up to 275.  Oh well, everybody always says stay as light as you can so...

Then I went way over on T-Bars.  I was supposed to work up to 70 for max reps, and ended up going a little over my week 4 #'s.  Again, oh well.  90X15 and 90X8 are both Rep PRs.

Then I went right ahead and fucked myself up a little on GMs.  It's clear now that the way I periodically mess myself up with Squat position exercises is on low-to-moderate weights where I try to lock out so explosively that my lower back rounds at the top, and something in there gets strained as hell.  I figured it out before my top sets and those were alright, even though I had to be really ginger about it.  All in all, this will be healed up pretty quickly, but I definitely don't think I maximized this movement today.

My empty bar curling has dropped way off of my 45-or-so rep previous efforts.  Or I was tired.  Not sure.