Reps and Volume. Week 11. Squat

BW - 211

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X1
295X3, 2, 2, 2, 1, 1, 1, 2

High-Bars - 205X5, 5, 5, 5, 5

GMs - 135X13, 10

Single-Leg Extensions - X20, 18, 15

Good session.  295X3 is a Rep PR and, along with 14 total reps, my goal for that weight.  I'll move up to 305 after Thanksgiving, and everything looks on track to hit 315 next month and start working towards my next squat (and other lift) goals.

All the assistance was good.  135X13 is a Rep PR on GMs, and I pushed up the reps on the single-leg work.

Reps and Volume. Week 10. Bench

BW - 208

Incline -
BarX30
95X5, 5
115X3
135X2
155X1
135X15, 6

Reverse Cambered Bench - 185X5, 5, 5, 5, 5

DB Bench - 50sX16, 14, 10
super-set with
DB Rear Delts - 25sX20, 20, 20

DB Hammer Curls - 35sX20, 16, 12, 12

Seated Calves - 90X15, 15, 15

Incline Treadmill Walking - 20 minutes

Wasn't able to hit bench on my regular day, and will be traveling this week, so I got it in on Saturday instead.

135X15 and for >18 total reps meets that goal, so I move up to 145 next time.  Shoulder feels terrible for the first several reps with the empty bar, but by the time I get into the high-teens/low-20s with it everything feels okay and I can do the rest of the programmed day.

Bumped the lockout/triceps work up to 185 for 5X5.  I'll move up to 195 next time.  My thinking with these right now is:  We've got a pin-press bench at the gym.  If I can take this lockout work up to 225 for 5X5 with the cambered bar, then I will move that weight over to the pin-bench and try to stay at that weight while gradually increasing the ROM with ever-lower pins.  All other things being equal, the pin-presses should be easier than the reverse cambered bar.  With the bar, the pad on the camber sort of makes you pause the reps because of the way it sinks into you.  At the same time, you have to keep really tight to stabilize the bar so it doesn't roll forwards or backward on your chest.  With the pin-presses you can actually stop the bar on the pins without having to keep it stable.  Anyway, hopefully this will work out and I can take the pin presses with some good weight down at least to the point where my elbows come even with my center-line.  That seems to be the threshold beyond which ROM starts to aggravate the shoulder.

DB Bench was solid.  Bumped the reps up well past where they've been the last two sessions.  Need to get these to 60-65s for 15-20 to be back in the range of my best DB benching.  If I can do that after Inclines and volume lock-out work, I will feel pretty happy about it.

As my bodyweight is going up, I've been toying with the idea of some direct calf work to add some extra intensity work onto the volume I'm getting by walking around with an increased load.  Tried seated calves followed by incline treadmill on this day, but my calves didn't have any soreness or DOMS.  That's not the be-all-end-all, but I would expect some DOMS for a muscle group/movement pattern I haven't trained directly in a long time.  If I'm gonna do this, I may need to hit it harder and with more variety.

Reps and Volume. Week 10. Deadlift

BW - 207

Deadlift -
135X5
185X4, 4
225X3
275X2
315X1
335X5, 5, 4

RDL - 185X15, 12, 12

DB Rows - 65X20, 18, 15

Single-Leg Curls - X16, 20, 12 (long break between 1st and 2nd sets)

So 335X5 is a Rep PR, and I did it for 2 sets.  This is my 2nd highest all-time, perceived 1RM, as well.  The highest was 345X4.  I stopped at 4 on my 3rd set because a mistake on my program sheet showed 14 total reps for the day, but it should have been 16.  You know what?  Since I got a Rep PR and then the same # of reps on the 2nd set, I'm going to call that good and go ahead and move up next week!

Had some chalk today so I didn't use straps on the RDLs.  This actually limited me on the 2nd and 3rd sets.  I even when mixed grip on the 3rd set.  I may start strapping up on the last set or two of these to make sure I'm getting the hamstring and glute work I want without being limited by weakened grip strength from all the deadlifting beforehand.

Chest-Supported Rows were all occupied so I busted out some one-arm DB Rows.  Easily matched a previous PR of 65X20.

Hung out between the 1st and 2nd set of single-leg curls talking to the strongest guy in the gym.  He talked to me about the bottoms-up squats he was doing (worked up to singles at 515 while I was there), a push-pull meet he'd just done and some other powerlifting discussion.  Nice guy.

Reps and Volume. Week 10. Bench Accessory

BW - 207

DB Incline -
30sX25
45sX20
50sX12, 10
super-set with
DB Rear Delts - 25sX20, 20, 15, 15

Rolling DB Triceps - 25sX12, 12, 12

Hammer Curls - 35sX20, 16, 12, 12


Wouldn't have been able to get to the gym last night or tonight for my regular Bench session.  Instead of pushing it back, I hit some accessory work at the office gym to keep myself on schedule.

I've got the wife starting to do Rolling DB's in her workouts as push-up accessory, and I realized I hadn't done them in forever.  Fun movement to switch up with.

Reps and Volume. Week 10. Squat

BW - 206

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
285X5, 3, 2, 2, 2

High-Bars - 205X5, 5, 5, 5, 5

GM's - 135X10, 10, 8

Single-Leg Extensions - X20, 16, 14 (straight-weight; same as last week)

Good session.  285X5 was my goal, and 4 reps more than I've done with this weight.  I also got my total volume goal of 14 reps, but it was a slog.

5X5 volume sets on High-Bars were fine.  I could possibly consider bumping up to 215 here, but the volume sets on low bar are only going to get harder next week with 295, so we'll have to see.  I stayed at 185 on those for 6 weeks even though it got easy, and my low bar kept going up.  No need to go nuts on the accessory work as long as the main lift is still moving, right?

Good Mornings are still brutal, but this session felt like a bit of progress as I started contemplating a Rep PR with 135 on the 2nd set.  The thing that makes them so hard is that my eccentric is agonizingly slow because I'm working so hard to keep my back flat while I push my butt back.  And I wait until I feel the bar weight shift fully onto the back of my traps and off of my delts before I drive back up.  It ends up being a 3-4 second tempo on the eccentric.

Pushed the reps up on single-leg work a bit this week.

Reps and Volume. Week 9. Accessories

BW - 203

PBN -
BarX20
65X4
85X3
95X2
115X1
85X17, 6
super-set with
Chin-Ups - BWX17, 10, 7, 5 (35 total)
and
CG Pull-downs - X15, 10, 8 (straight-weight; more weight than last week)

Machine Pullovers - X14 (same weight as last week)

RG Preacher Curls - 50ishX17, 12
super-set with
DB OHP - 40sX15, 12

DB Curls - 30sX13, 12
super-set with
Rope Extensions - X15

Had to catch a bus, so cut the session a tad short at the end.

Pressing strength was a little bit off this week from last week.  Probably just one of those things, but to be sure, I'm adding DB Pressing back in on this day instead of the DB Laterals I did last week.

On most everything else, I was able to up the weight and/or reps over last week.

Reps and Volume. Week 9. Deadlift

BW - 209

Deadlift -
135X5
185X4, 4
225X3
275X2
315X1
335X2, 2, 2, 2, 2, 2, 2

RDL - 185X15, 15, 15

Chest-Supported Rows - 90X15, 13, 11, 10

Single-Leg Curls - X15, 15, 10

Made a mistake on my notes for the day, and only thought I needed 14 reps at 335, but it was supposed to be 16.  Oh well, I could have gotten another set, and I was planning on staying at this weight next week anyway and just upping the reps-per-set.  Might like to start working toward 4X4 at this weight before moving up again.

Been awhile since I was able to fit in RDL.  The reps and volume were there much stronger than the last time I was doing these regularly.  That's a little surprising because my top end Deadlift strength has been off, and I thought it was because I hadn't been getting heavy hamstring and glute work in, so now I'm not sure.  The one caveat here is that I didn't have any chalk today, and so I strapped up for these.  It's possible that grip strength may have been limiting me on these more than I previously thought.  Regardless, as long as I'm pulling a bunch of volume sets on DL, I don't see any reason not to stay with straps for these for awhile and make sure I'm really getting the most work on the back of my legs.

Rows felt stronger, and single-leg curls continue to suck all the ass.

Reps and Volume. Week 9. Bench

BW - 206

Incline -
BarX30
95X5, 5
115X3
135X2
155X1
125X17, 8

Reverse Camber Bench - 175X5, 5, 5, 5, 5

DB Bench - 50sX13, 12, 11
super-set with
DB Rear Delts - 25sX20, 20, 20

Hammer Curls - 35sX20, 16, 12, 11

Bench Dips - BWX20, 25, 15

Dumb, dumb, dumb.  After I got done with Hammer Curls, I had 20+ minutes till the bus was swinging around so I thought "I wonder if Dips still hurt my shoulder since I haven't been BB Benching?"  And then I thought, "I'll try it out on bench dips since it reduces my bodyweight."  Great.  And look I got a lot of reps in.  However the bench dip forces the elbows to stay behind the body the entire time since you can't get any forward lean.  That meant my shoulder was in a more extreme position throughout the movement, and TA-DA!  My shoulder feels like shit today.

While I'm most mad that I'm dealing with this pain now, I'm intellectually pissed off that I muddied the data to see if this programming would have allowed me to progress on Inclines relatively pain-free. At best, I won't be able to look at that from a reset point for at least 2 weeks.

Whatever.

Incline was fine.  Shoulder was a bit wonky when I started the empty bar warm-ups, but I just kept pressing the empty bar until it felt better.  125X17 and 20 total reps was my goal for this weight.

Last week on the reverse cambered bar, I worked up to 175X5 for 3 sets.  Upped that to 5X5 this week.  Will look to push the 5X5 weight from here.  Last week doing these for the first time, the DOMS were located primarily right above my elbow which was a new experience for triceps work for me.

R/P'd the Hammer Curls to more reps.

Stupid, dumb bench dips.

Reps and Volume. Week 9. Squat

BW - 203

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3, 3
275X7, 2, 3, 3

High-Bars - 205X5, 5, 5, 5, 5

Good Mornings - 135X10, 10

Single-Leg Extensions - X20, 15, 15 (straight-weight)

275X7 is a +2 Rep PR, and an all around PR.  I stalled out on repping 275 in late Feb./early March before moving my focus to conditioning and fat loss for the spring and summer.  I'd been looking forward to working my way back up to the day when I could go for this one again.  I felt good walking into the gym, and the initial warm-ups felt good.  The 1st set of 225X3 didn't feel awesome, so I took a 2nd set and it felt good.  I needed 6 reps for a PR with 275.  The 6th rep didn't feel too slow, to I took a 7th, slower rep.  I also took some video for the first time in a while, and I see that I'm knee caving pretty hard.  That will be something to keep focused on, but I'm very happy to get this 275 goal well out of the way so I can continue the march to 315.

I also upped the weight on my High-Bar "volume" sets.  I didn't know if I'd be able to get 5X5 at the increased weight after all the heavy sets of Low Bar.  Feel good about those.

Now that my schedule has freed up and I can Squat and Deadlift on different days again, I'm able to add GM's back to squat day.  I hate GMs.  But I've felt a lot of soreness in my glutes after lower body days lately, and so I know I need to get some of this kind of work back in.

Was able to push reps on single-leg work a bit, as well.  Just one of those days where you're able to push on everything.

Reps and Volume. Week 8. Accessories

BW - 204

PBN -
BarX20
65X4
85X3
95X2
115X1
85X18, 8
super-set with
Chin-Ups - BWX13, 8, 9 (30 total reps)
and
CG Pull-Downs - X17, 12, 10, 8 (straight-weight)

Machine Pullovers - X12 (more weight than last week)

RG Preacher Curls - 50ishX16, 12, 9
super-set with
DB Side Laterals - 20sX18, 17, 12

DB Curls - 30sX12, 12, 12
super-set with
Rope Extensions - X22, 16, 14 (straight-weight)

BB Curls - BarX17

85X18 is a Rep PR for PBN.  That PR rep was a grinder, though.

Chin-up strength is holding steady for a 2nd week.  Time to push total reps up to 35, I think.

Really pushed myself on the biceps work today.  A lot of R/P to get extra reps in.

Reps and Volume. Week 8. Bench

BW - 209

Incline -
BarX20
95X5, 5
115X3
135X2
155X1
115X21, 10

Reverse Cambered Bar Bench -
135X5
155X5
175X5, 5, 5

DB Bench - 50sX14, 11, 10
super-set with
Bent Over Flyes - 25sX20, 20, 14

Hammer Curls - 35sX15, 14, 11, 10

Trying to find a way to work some benching back in without aggravating my shoulder too badly, and this is my first shot at that.

115X20+ was my target for that weight, so I'll move up to 125 next session.

We've got a cambered bench bar at my gym that's meant for extreme range of motion benching.  I used it myself for that a lot last winter to try and build strength off the chest.  It's got a foam pad taped to the camber that sinks into your chest and naturally "suggests" a pause at the bottom when you use it.  I'm flipping it around and using it for partials to work triceps strength at lock-out.  That's some geared-style stuff that I've never considered doing before, but since I can't do full ROM barbell benching without aggravating my shoulder for a week+, I'm just trying to get something in.

And despite all the OHP I've been doing, this movement told me how weak I've gotten in the flat bench.  Last winter, I was doing full ROM bench with 175X10, 185X8, 195X6, and 205X4.  These 175X5 sets were all grinders to lock-out.  Anyway, my initial thought is to see if I can push the weight on these up closer to 200+.  Then we've got a pin-bench at the gym, and I can switch over to that and try to start hitting the same numbers on ever lower pins, and see how that works out.

Oh, and yes.  My shoulder does feel a little crappy a day later.

Reps and Volume. Week 8. Deadlift

BW - 206

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X3

Deadlift -
135X5
185X4
225X3
275X3
315X1
365X1
325X3, 3, 3, 3, 3, 2

Chest-Supported Rows -
50X10
70X12
95X10, 10, 10

Single-Leg Curls - X15, 15, 10

Things are not going well on Deadlift.  That 365X1 was the heaviest it's been in a loooong time.  After this week, I'll be able to go back to Squatting and Deadlifting on different days, and also be able to do a little more DL specific accessory work, namely RDL's.  I'll give that a few weeks to see if it gets things back on track.