BW - 211
Belt Squat -
115X10, 10 @~5
120X10, 10 @6
DB Bench - 50sX10, 10, 10 @6/7
Mini-Band Straight-Arm Pull-Down - 3X10 @~5
DB Hammer Curls -
30sX10 @8
25sX10 @7.5
20sX10 @8.5
Tuesday, January 29, 2019
Monday, January 28, 2019
Pivot Day 2
BW - 210
5-3-0 Tempo RDL w/ Straps - 125X5, 5, 5 @~6.5
Press - 95X5, 5, 5 @~6.5
Neutral Grip Chins w/ Straps - BWX3, 3, 3, 3, 3 @~9.5
Parallel Bar Leg Raises - 3X10
I didn't intend for the 2nd day to be a higher-stress and/or heavier compound movement day, but I'm okay with it.
I think the "3" portion of the 5-3-0 RDLs was the toughest.
Wasn't sure what Press strength would look like after not pursuing it much for a few months. This is a bit disappointing, but whatevs.
Using straps on hammer grip chins was a bit more difficult than I expected.
5-3-0 Tempo RDL w/ Straps - 125X5, 5, 5 @~6.5
Press - 95X5, 5, 5 @~6.5
Neutral Grip Chins w/ Straps - BWX3, 3, 3, 3, 3 @~9.5
Parallel Bar Leg Raises - 3X10
I didn't intend for the 2nd day to be a higher-stress and/or heavier compound movement day, but I'm okay with it.
I think the "3" portion of the 5-3-0 RDLs was the toughest.
Wasn't sure what Press strength would look like after not pursuing it much for a few months. This is a bit disappointing, but whatevs.
Using straps on hammer grip chins was a bit more difficult than I expected.
Thursday, January 24, 2019
Pivot Day 1
BW - 212
Belt Squat - 115X10, 10, 10 @~6
DB Bench - 45sX10, 10, 10 @~5.5
Min-Band Straight-Arm Pull-Downs - 3X10
Hammer Curls - 25sX10, 10, 10 @5/7
I need to look around for tips on how to make the belt squat less awkward to get in and out of.
Could have gone up on DB Bench, as the weight felt easier each set, but the shoulders also felt a bit "crunchy" not having done this movement in a while, so I let it ride.
Hoping to use the band pull-downs to help a little bit with keeping the bar in groove on DL. I may actually try it with mixed grip for shits and giggles.
Kept rest time <2 and="" aria-haspopup="true" class="goog-spellcheck-word" curls="" id=":df.3" min.="" on="" role="menuitem" span="" style="background: yellow;" tabindex="-1" the="">RPE
hilariously climbed by 1 on each set.
Belt Squat - 115X10, 10, 10 @~6
DB Bench - 45sX10, 10, 10 @~5.5
Min-Band Straight-Arm Pull-Downs - 3X10
Hammer Curls - 25sX10, 10, 10 @5/7
I need to look around for tips on how to make the belt squat less awkward to get in and out of.
Could have gone up on DB Bench, as the weight felt easier each set, but the shoulders also felt a bit "crunchy" not having done this movement in a while, so I let it ride.
Hoping to use the band pull-downs to help a little bit with keeping the bar in groove on DL. I may actually try it with mixed grip for shits and giggles.
Kept rest time <2 and="" aria-haspopup="true" class="goog-spellcheck-word" curls="" id=":df.3" min.="" on="" role="menuitem" span="" style="background: yellow;" tabindex="-1" the="">RPE
hilariously climbed by 1 on each set.
Tuesday, January 22, 2019
Block 2 (Accumulation). Cycle 7. Day 1.
BW - 207
Squat -
265X8 @ 7
250X8, 8 @6.5, 7
Tempo Incline 2-2-0 - 125X5, 5, 5 @6/7
Tempo BB Row 0-2-0 -
117.5X8, 8 @6, 7
115X8 @ 7.5
Calling this block done. Two sessions in a row of nothing feeling very good, and having to drop intensity between work sets on almost all movements.
Here's a data point in possible TTP (Time-To-Peak).
On to a pivot!
Squat -
265X8 @ 7
250X8, 8 @6.5, 7
Tempo Incline 2-2-0 - 125X5, 5, 5 @6/7
Tempo BB Row 0-2-0 -
117.5X8, 8 @6, 7
115X8 @ 7.5
Calling this block done. Two sessions in a row of nothing feeling very good, and having to drop intensity between work sets on almost all movements.
Here's a data point in possible TTP (Time-To-Peak).
On to a pivot!
Thursday, January 17, 2019
Block 2 (Accumulation). Cycle 6. Day 2.
BW - 209
Squat - 245X10 @ 6.5
High Bar Squat -
245X3 @ 7
232.5X3, 3 @6, 6.5
Bench -
165X8 @7
155X8, 8 @6, 6.5
Deadlift -
250X8 @ 7
225X8, 8 @ 6.5, 7.5
Was very foggy coming into the gym today. Kept having to rally my focus before each workset. Strength just seemed to be off, as you can see that I had to drop weight to hit target RPE on all movements. Fatigue just seemed to build quickly and dissipate slowly on this day. We'll give it another session or two and see if it's time for a pivot.
Squat - 245X10 @ 6.5
High Bar Squat -
245X3 @ 7
232.5X3, 3 @6, 6.5
Bench -
165X8 @7
155X8, 8 @6, 6.5
Deadlift -
250X8 @ 7
225X8, 8 @ 6.5, 7.5
Was very foggy coming into the gym today. Kept having to rally my focus before each workset. Strength just seemed to be off, as you can see that I had to drop weight to hit target RPE on all movements. Fatigue just seemed to build quickly and dissipate slowly on this day. We'll give it another session or two and see if it's time for a pivot.
Tuesday, January 15, 2019
Block 2 (Accumulation). Cycle 6. Day 1.5.
BW - 211
Tempo Incline 2-2-0 - 122.5X5, 5, 5 @~6
Tempo Row 0-2-0 - 115X8, 8, 8 @6
Conditioning - HIIT; Stationary Bike; 20 sec.; 7 rounds
Got in the second half of my 'A' workout after doing the squat portion following the strength athlete symposium the day before.
This was all fine. Rest intervals were a little chaotic with some gym chatter. No video.
Tempo Incline 2-2-0 - 122.5X5, 5, 5 @~6
Tempo Row 0-2-0 - 115X8, 8, 8 @6
Conditioning - HIIT; Stationary Bike; 20 sec.; 7 rounds
Got in the second half of my 'A' workout after doing the squat portion following the strength athlete symposium the day before.
This was all fine. Rest intervals were a little chaotic with some gym chatter. No video.
Monday, January 14, 2019
Block 2 (Accumulation). Cycle 5. Day 2 and Chicago Strength Symposium
5.2.
BW - 209
Squat - 240X10 @ 6
High Bar Squat - 240X3, 3, 3 @ ~6
Bench - 162.5X8, 8, 8 @6/7
Deadlift -
250X8, 8 @6.5/7
225X8 @6
C.S.S.
BW - 210
Deadlift - 315X2, 2, 2 @7/8
Squat - 260X8, 8, 8 @6
Squats and Bench on Day 5.2 both went really well. Deadlift gassed me out pretty fast, and had to drop 10% for the third set.
Attended the Chicago Strength Symposium at my gym all day on Sunday. A lot of great presenters providing a lot of good info.
Got some DL instruction from Hani Jazayrli and Megan Rori Alter. Hani gave me some advice on mixed-grip placement to keep the bar from rotating away from me on the supinated side, and Rori noticed I had one bloodied shin, and spent some time working with me on set-up before the pull to get my hips and chest in a better starting position. Ended up going much heavier than I have in months, but it was fine. No adductor, quad, or back pain issues.
Then I decided to start my workout. Ended up getting a squat check from Bryce Lewis ("Looks good.") and having a great conversation with him about when to worry about technique and when not to, the value of peaking, and a few other topics. Friendly talk. After squats, I felt a bit "done," and decided to do the rest of the workout on the following day (this evening).
Only get video on the 5.2 session.
BW - 209
Squat - 240X10 @ 6
High Bar Squat - 240X3, 3, 3 @ ~6
Bench - 162.5X8, 8, 8 @6/7
Deadlift -
250X8, 8 @6.5/7
225X8 @6
C.S.S.
BW - 210
Deadlift - 315X2, 2, 2 @7/8
Squat - 260X8, 8, 8 @6
Squats and Bench on Day 5.2 both went really well. Deadlift gassed me out pretty fast, and had to drop 10% for the third set.
Attended the Chicago Strength Symposium at my gym all day on Sunday. A lot of great presenters providing a lot of good info.
Got some DL instruction from Hani Jazayrli and Megan Rori Alter. Hani gave me some advice on mixed-grip placement to keep the bar from rotating away from me on the supinated side, and Rori noticed I had one bloodied shin, and spent some time working with me on set-up before the pull to get my hips and chest in a better starting position. Ended up going much heavier than I have in months, but it was fine. No adductor, quad, or back pain issues.
Then I decided to start my workout. Ended up getting a squat check from Bryce Lewis ("Looks good.") and having a great conversation with him about when to worry about technique and when not to, the value of peaking, and a few other topics. Friendly talk. After squats, I felt a bit "done," and decided to do the rest of the workout on the following day (this evening).
Only get video on the 5.2 session.
Thursday, January 10, 2019
Block 2 (Accumulation). Cycle 5. Day 1.
BW - 213
Squat - 255X8, 8, 8 @6.5/7.5
Tempo Incline 2-2-0 - 120X5, 5, 5 @6
Tempo Row 0-2-0 - 112.5X8, 8, 8 @6/7
Solid session over all.
Took another 10 lb. jump on squats, but that may have been a bit much this time, so I'll target a 5 lb. jump next time.
Inclines were @6 across, but rest times were artificially long due to gym talk.
Tempo Rows were solid. Feel like I'm getting mechanically more efficient at this movement. Only got video of the first set of these.
Squat - 255X8, 8, 8 @6.5/7.5
Tempo Incline 2-2-0 - 120X5, 5, 5 @6
Tempo Row 0-2-0 - 112.5X8, 8, 8 @6/7
Solid session over all.
Took another 10 lb. jump on squats, but that may have been a bit much this time, so I'll target a 5 lb. jump next time.
Inclines were @6 across, but rest times were artificially long due to gym talk.
Tempo Rows were solid. Feel like I'm getting mechanically more efficient at this movement. Only got video of the first set of these.
Tuesday, January 8, 2019
Block 2 (Accumulation). Cycle 4. Day 2.
BW - 216
Squat - 235X10 @5.5
High-Bar Squat - 235X3, 3, 3 @~6.5
Bench - 160X8, 8, 8 @6/7.5
Deadlift - 245X8, 8, 8 @6.5/7
Felt good about this workout in general. Not a lot to say.
Squats feeling much stronger. Can't tell if the quad discomfort is getting less, or if I'm just getting used to it. Had trouble getting the bar set comfortably for high-bar on the first two sets.
Bench fatigue jumped a lot on the 3rd set. No idea why.
On Deadlift, the "master" cue right now is "patience." Commit to the new set-up (breathing at the bottom with shins still against bar), and don't rush from one rep to the other.
Didn't get video of the 3rd set of high-bars.
Squat - 235X10 @5.5
High-Bar Squat - 235X3, 3, 3 @~6.5
Bench - 160X8, 8, 8 @6/7.5
Deadlift - 245X8, 8, 8 @6.5/7
Felt good about this workout in general. Not a lot to say.
Squats feeling much stronger. Can't tell if the quad discomfort is getting less, or if I'm just getting used to it. Had trouble getting the bar set comfortably for high-bar on the first two sets.
Bench fatigue jumped a lot on the 3rd set. No idea why.
On Deadlift, the "master" cue right now is "patience." Commit to the new set-up (breathing at the bottom with shins still against bar), and don't rush from one rep to the other.
Didn't get video of the 3rd set of high-bars.
Monday, January 7, 2019
Block 2 (Accumulation). Cycle 4. Day 1.
BW - 214
Squat - 245X8, 8, 8 @~6.5
Tempo Incline 2-2-0 -
120X5, 5 @6.5, 7
117.5X5 @7.5
Tempo Row - 110X8, 8, 8 @6/7
Because of the larger than planned jumps I ended up taking last session, I went in with slightly elevated targets for this session.
For Squat that ended up being right on. 2nd set felt easier than the first, and 3rd set was still @6.5
With Incline, I ended up taking slightly to big of a jump, and had to come back down a bit. The TUT here still takes a lot out of me; combined with my pressing strength tends to drop off quickly.
Tempo rows were the one lift where I didn't plan to take a larger jump (planned +2.5 over last time), but a 5 lb. jump ended up being warranted after all. However, my 2 count hold at the top doesn't quite stand up to video scrutiny. Oh well.
Squat - 245X8, 8, 8 @~6.5
Tempo Incline 2-2-0 -
120X5, 5 @6.5, 7
117.5X5 @7.5
Tempo Row - 110X8, 8, 8 @6/7
Because of the larger than planned jumps I ended up taking last session, I went in with slightly elevated targets for this session.
For Squat that ended up being right on. 2nd set felt easier than the first, and 3rd set was still @6.5
With Incline, I ended up taking slightly to big of a jump, and had to come back down a bit. The TUT here still takes a lot out of me; combined with my pressing strength tends to drop off quickly.
Tempo rows were the one lift where I didn't plan to take a larger jump (planned +2.5 over last time), but a 5 lb. jump ended up being warranted after all. However, my 2 count hold at the top doesn't quite stand up to video scrutiny. Oh well.
Thursday, January 3, 2019
Block 2 (Accumulation). Cycle 3. Day 2.
BW - 212
Squat - 225X10 @5.5
High Bar Squat - 225X3, 3, 3 @~6
Bench - 155X8, 8, 8 @~6
Deadlift - 235X8, 8, 8 @6.5
Conditioning - LISS; Treadmill; 20 minutes
Another solid session.
Quad still "tickles" a lot during warm-ups on squats, and a bit during the 10 rep set. I get acclimated to it, and it doesn't really interfere with my work sets. I am sometimes waking up in the night to find my quads really achy, and hard to get into a position where they calm back down. I get something similar when I've been driving for a long time.
Mis-loaded the bench to 155 instead of 145 and it was til @6 so....interesting.
On DL, getting more acclimated to holding position and taking a breath at the bottom of the rep. SUPER boring on warm-ups, but actually seems to help prevent cardio fatigue on the work sets. In addition to keeping form tighter.
Squat - 225X10 @5.5
High Bar Squat - 225X3, 3, 3 @~6
Bench - 155X8, 8, 8 @~6
Deadlift - 235X8, 8, 8 @6.5
Conditioning - LISS; Treadmill; 20 minutes
Another solid session.
Quad still "tickles" a lot during warm-ups on squats, and a bit during the 10 rep set. I get acclimated to it, and it doesn't really interfere with my work sets. I am sometimes waking up in the night to find my quads really achy, and hard to get into a position where they calm back down. I get something similar when I've been driving for a long time.
Mis-loaded the bench to 155 instead of 145 and it was til @6 so....interesting.
On DL, getting more acclimated to holding position and taking a breath at the bottom of the rep. SUPER boring on warm-ups, but actually seems to help prevent cardio fatigue on the work sets. In addition to keeping form tighter.
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