sRPE @7
BW - 205
Bench -
217.5X1 @7
205X3 @7.5
195X3, 3, 3, 3 @~6
High Bar Squat -
265X3 @7
245X3, 3, 3, 3 @~6.5
Dips -
BW+45X8 @8
BWX10, 10, 8 @6/8
EZ OH Extensions - 60X10, 10, 7 @8/7
Showing posts with label High-Bar Squat. Show all posts
Showing posts with label High-Bar Squat. Show all posts
Tuesday, July 12, 2022
Wednesday, July 6, 2022
BBM LFT Block 2. Cycle 4. Session B.
sRPE @6.5
BW - 203
Bench -
212.5X1 @7
200X3 @7
190X3, 3, 3, 3 @6
High Bar Squat -
255X3 @7
230X3, 3, 3, 3 @~4.5
Dips -
BW+45X8 @8
BWX9, 9, 9 @5/7
OH EZ Extensions - 55X10, 10, 10 @7.5/9.5
3X9 at this BW is a Volume PR.
Thursday, June 30, 2022
BBM LFT Block 2. Cycle 3. Session B.
sRPE @6.5
BW - 201
Bench -
215X1 @8
195X3 @7.5
180X3, 3, 3, 3 @~5.5
High Bar Squat -
250X3 @7
215X4, 4, 4 @4/5
Dips -
BW+40X8 @8
BWX8, 8, 8 @4/6
OH EZ Extensions - 55X10, 10, 10 @7/8
Thursday, June 23, 2022
BBM LFT Block 2. Cycle 2. Session B.
sRPE @6.5
BW - 202
Bench -
205X1 @7
185X3 @6.5
165X3, 3, 3, 3 @4/5
High Bar Squat -
245X3 @7
205X4, 4, 4 @4/5
Dips -
BW+25X8 @7
BWX8, 8 @~5
OH EZ Extensions -
50X10 @7
55X10, 10 @8/9
Big jumps on everything today.
Top set of Bench was actually supposed to be @8, but I mis-read it at the time.
Thursday, June 16, 2022
BBM LFT Block 2. Cycle 1. Session B.
sRPE @6
BW - 202
Bench -
185X2 @7
175X3 @7
165X3, 3, 3, 3 @~5.5
High Bar Squat -
235X3 @7
205X4, 4 @~5
Dips -
BW+25X8 @8
BWX6 @4
OH EZ Extensions -
60X8 @9
50X10, 10 @~7
Tuesday, December 17, 2019
Block 9. Cycle 2. Session B.
BW - 227
Waist - 43.25"
sRPE @ 7
Squats -
320X3 @7
265X16 @8
High-Bar Squats - 265X7 @8
Hip-Thrusts (Myo-Reps; 30 sec. rests) - 135X17, 5, 5, 5, 5, 5 @9/7
Solid, bounce-back session.
Messed up the top set of Squats and stopped one set early. Should have been going for ~335 @8 here. Then I lost count on the back-off set and ended up doing an extra rep, and STILL hitting under target RPE @9. We'll try to dial that in next week. Eventually, it will be have to be heavy enough, right?
265X7 is a Rep PR on High Bar Squats. I dropped weight and hit a quick triple on high-bars to make sure technique was dialed-in, before jumping back up to the work weight. Worked well.
Hip-thrusts were interesting this week. Pushed the RPE on the top set pretty good, but all the myo-reps sets were too easy. Probably want to up those to 6 reps each for next time.
Waist - 43.25"
sRPE @ 7
Squats -
320X3 @7
265X16 @8
High-Bar Squats - 265X7 @8
Hip-Thrusts (Myo-Reps; 30 sec. rests) - 135X17, 5, 5, 5, 5, 5 @9/7
Solid, bounce-back session.
Messed up the top set of Squats and stopped one set early. Should have been going for ~335 @8 here. Then I lost count on the back-off set and ended up doing an extra rep, and STILL hitting under target RPE @9. We'll try to dial that in next week. Eventually, it will be have to be heavy enough, right?
265X7 is a Rep PR on High Bar Squats. I dropped weight and hit a quick triple on high-bars to make sure technique was dialed-in, before jumping back up to the work weight. Worked well.
Hip-thrusts were interesting this week. Pushed the RPE on the top set pretty good, but all the myo-reps sets were too easy. Probably want to up those to 6 reps each for next time.
Thursday, December 5, 2019
Block 9. Cycle 1. Session B.
BW - 229
Waist - 43.25"
sRPE @ 7
Squat -
330X3 @7.75
250X15 @8
High Bar Squat - 250X7 @8
Hip Thrusts (Myo-Reps; 30 sec. rests) - 135X15, 5, 5, 5, 5, 5 @ 8/7.5
Solid session.
Top triple on Squats moved really well. Weight came in above target, and probably could have gone up 2-5 lbs., but these top sets are really final warm-ups in this block.
Targeting @9 for the sets of 15 this block, and I know it's going to take some calibration to get there. This weight was still above target, but definitely well below @9. On the first week, I didn't want to add in another set for a couple of reasons: 1) want to avoid adductor and quad DOMS as these have caused me problems at the beginning of past blocks, 2) at reps this high, I could see myself adding weight and suddenly finding myself @ 10+ in the first week.
Plan for High Bars was to shoot for 7@8 with the final weight from low bar. Hoping to be able to go straight into it, and avoid taking off weight and doing a "warm up" set. Tried that today, and it was a bit awkward having not done high bar in a few blocks, but I'm hopeful I'll get back in the groove.
Hip thrusts went well in my first real session using them. May need to up reps on the myo-rep sets, as RPE was a little low throughout.
Tuesday, June 18, 2019
Block 5. Cycle 7. Session A.
BW - 222
Squat -
380X2 @9
325X6, 6, 6 @8.25/8.5
High-Bar Squat - 265X5, 5, 5 @8
Bench-Grip Deadlift w/ Straps - 325X5, 5, 5 @8
Mixed session.
Squat top set went very well. A touch heavier than the days target. However, I probably should have pulled back on the volume sets.
High-Bars and Wide Grip Deads were fine, but I was completely mentally wiped by the time I finished my low bar sets. I didn't want to do any more squats, and after squats, I didn't want to do anything at all.
I traveled out of town this last weekend, and I think travel and vacation activities may have contributed.
To this point, available evidence had pointed to a 7 week time-to-peak. However, the squat top set looks like my second best increase of the block, and my best Week 7 Squat. Unless Bench and Deadlift convincingly crash and burn this week, I will plan on extending this block another week.
All video is of top sets and final work sets.
Squat -
380X2 @9
325X6, 6, 6 @8.25/8.5
High-Bar Squat - 265X5, 5, 5 @8
Bench-Grip Deadlift w/ Straps - 325X5, 5, 5 @8
Mixed session.
Squat top set went very well. A touch heavier than the days target. However, I probably should have pulled back on the volume sets.
High-Bars and Wide Grip Deads were fine, but I was completely mentally wiped by the time I finished my low bar sets. I didn't want to do any more squats, and after squats, I didn't want to do anything at all.
I traveled out of town this last weekend, and I think travel and vacation activities may have contributed.
To this point, available evidence had pointed to a 7 week time-to-peak. However, the squat top set looks like my second best increase of the block, and my best Week 7 Squat. Unless Bench and Deadlift convincingly crash and burn this week, I will plan on extending this block another week.
All video is of top sets and final work sets.
Tuesday, June 11, 2019
Block 5. Cycle 6. Session A.
BW - 221
Squat -
370X2 @9
317.5X6, 6, 6 @8
High-Bar Squat - 260X5, 5, 5 @8
Bench-Grip Deadlift - 317.5X5, 5, 5 @8
Very solid session.
Nice 5 lb. jump in the top double on Squats, and the back-off sets went up 7.5 lbs. AND had a slightly lower RPE on average than last week. e1RM crested 400 for the firs time since I started using Emerging Strategies.
High-Bars and BGDL also trended upwards a bit stronger than in recent weeks.
All video is of top sets and final work sets.
Squat -
370X2 @9
317.5X6, 6, 6 @8
High-Bar Squat - 260X5, 5, 5 @8
Bench-Grip Deadlift - 317.5X5, 5, 5 @8
Very solid session.
Nice 5 lb. jump in the top double on Squats, and the back-off sets went up 7.5 lbs. AND had a slightly lower RPE on average than last week. e1RM crested 400 for the firs time since I started using Emerging Strategies.
High-Bars and BGDL also trended upwards a bit stronger than in recent weeks.
All video is of top sets and final work sets.
Thursday, June 6, 2019
Block 5. Cycle 5. Session A.
BW - 222
Squat -
365X2 @9
310X6, 6, 6 @~8
High-Bar Squat - 252.5X5, 5, 5 @8
Bench-Grip DL - 307.5X5, 5, 5 @8
Another good session bouncing back from cold and (all-but-gone bronchitis).
Squats made a bigger jump than they have the last couple of weeks. Just felt much more "there." Looking forward to seeing how the block goes.
I was hyper-focused on execution today since I had one less rest day between DL and Squat days than usual. Probably gave myself longer rests between sets than usual on average as well. Closer to 5 minute rests than 3 minute rests.
High Bars and Wide-Grip DLs were all solid as well.
Sleep has been behind a little bit so I was still ready for the session to be over by the last movement. Was meeting a friend to watch a game, so skipped out on conditioning again.
All video is of top sets and final work sets.
Squat -
365X2 @9
310X6, 6, 6 @~8
High-Bar Squat - 252.5X5, 5, 5 @8
Bench-Grip DL - 307.5X5, 5, 5 @8
Another good session bouncing back from cold and (all-but-gone bronchitis).
Squats made a bigger jump than they have the last couple of weeks. Just felt much more "there." Looking forward to seeing how the block goes.
I was hyper-focused on execution today since I had one less rest day between DL and Squat days than usual. Probably gave myself longer rests between sets than usual on average as well. Closer to 5 minute rests than 3 minute rests.
High Bars and Wide-Grip DLs were all solid as well.
Sleep has been behind a little bit so I was still ready for the session to be over by the last movement. Was meeting a friend to watch a game, so skipped out on conditioning again.
All video is of top sets and final work sets.
Wednesday, May 29, 2019
Block 5. Cycle 4. Session A.
BW - 220
Squat -
357.5X2 @9
305X6, 6, 6 @~8
High-Bar Squat -
250X5, 5, 5 @8
Bench-Grip Deadlift w/Straps - 305X5, 5, 5 @8
Conditioning - LISS; Stationary Bike; 20 minutes
Solid sessions. Definitely feel about 95% back from being sick the last couple of weeks.
Squats definitely felt heavy heading into the top set, but the increase in e1RM over last week is about on the average for the last 5 blocks. I've been tracking week-to-week increases to see if I could reliably predict which weeks would have larger increases during a training block (an old Paul Carter idea). That kind of seems to be getting blown out of the water, but we'll give it a few more blocks.
High bars felt very good.
BG Deadlift also felt very good, although I was kind of ready for the session to be over at this point. I think I've let my conditioning work wane a bit the past couple of weeks, and it may be impacting my resistance training. I'll try to be better about logging the conditioning, and see if that helps with accountability.
Video is of top sets and final work sets.
Squat -
357.5X2 @9
305X6, 6, 6 @~8
High-Bar Squat -
250X5, 5, 5 @8
Bench-Grip Deadlift w/Straps - 305X5, 5, 5 @8
Conditioning - LISS; Stationary Bike; 20 minutes
Solid sessions. Definitely feel about 95% back from being sick the last couple of weeks.
Squats definitely felt heavy heading into the top set, but the increase in e1RM over last week is about on the average for the last 5 blocks. I've been tracking week-to-week increases to see if I could reliably predict which weeks would have larger increases during a training block (an old Paul Carter idea). That kind of seems to be getting blown out of the water, but we'll give it a few more blocks.
High bars felt very good.
BG Deadlift also felt very good, although I was kind of ready for the session to be over at this point. I think I've let my conditioning work wane a bit the past couple of weeks, and it may be impacting my resistance training. I'll try to be better about logging the conditioning, and see if that helps with accountability.
Video is of top sets and final work sets.
Tuesday, May 21, 2019
Block 5. Cycle 3. Session A.
BW - 220
Squat -
352.5X2 @9
300X6, 6, 6 @~8
High-Bar Squat -
242.5X5 @7.5
247.5X5, 5 @~8
Bench-Grip Deadlift w/ straps - 300X5, 5, 5 @8
Okay session. The last several blocks, I've had a good-sized jump in Squat strength in the 3rd and/or 4th week. Was hoping for that jump today, especially since I was fighting a cold during last week's lackluster Squat session, but it wasn't really to be. Nevertheless, I was able to put a smidge more weight on the bar at the target RPE, so it's still progress.
I am reminded that I backed-down Squat volume a bit this block to facilitate raising DL volume. Something to think on.
High-Bars were fine though.
BGDL was also solid. Interestingly, it's curving towards the same % relative to comp DL as my data on Deficits off of a plate. Not sure how to factor the straps into that.
All video is of top sets and final work sets.
Squat -
352.5X2 @9
300X6, 6, 6 @~8
High-Bar Squat -
242.5X5 @7.5
247.5X5, 5 @~8
Bench-Grip Deadlift w/ straps - 300X5, 5, 5 @8
Okay session. The last several blocks, I've had a good-sized jump in Squat strength in the 3rd and/or 4th week. Was hoping for that jump today, especially since I was fighting a cold during last week's lackluster Squat session, but it wasn't really to be. Nevertheless, I was able to put a smidge more weight on the bar at the target RPE, so it's still progress.
I am reminded that I backed-down Squat volume a bit this block to facilitate raising DL volume. Something to think on.
High-Bars were fine though.
BGDL was also solid. Interestingly, it's curving towards the same % relative to comp DL as my data on Deficits off of a plate. Not sure how to factor the straps into that.
All video is of top sets and final work sets.
Tuesday, May 14, 2019
Block 5. Cycle 2. Session A.
BW - 218
Squat -
350X2 @8.75
307.5X6, 6 @~8.5
300X6 @9
High-Bar Squat - 240X5, 5, 5 @8
Bench-Grip DL - 290X5, 5, 5 @8
Head cold is still lingering and I think it was messing with me during this session.
Top double on Squat went really well, but the back-off volume was WAY harder than it should have been. I think I was just running out of gas. Even when I backed the weight down it still seemed like I was about to hit a wall.
Proactively pulled the high bar intensity back, and ended up being at the same weight as last week.
I did manage to bounce back and hit the wide grip DL right on target. Hope the other sessions this week go a bit better.
Video is of top sets and final work sets.
Squat -
350X2 @8.75
307.5X6, 6 @~8.5
300X6 @9
High-Bar Squat - 240X5, 5, 5 @8
Bench-Grip DL - 290X5, 5, 5 @8
Head cold is still lingering and I think it was messing with me during this session.
Top double on Squat went really well, but the back-off volume was WAY harder than it should have been. I think I was just running out of gas. Even when I backed the weight down it still seemed like I was about to hit a wall.
Proactively pulled the high bar intensity back, and ended up being at the same weight as last week.
I did manage to bounce back and hit the wide grip DL right on target. Hope the other sessions this week go a bit better.
Video is of top sets and final work sets.
Tuesday, May 7, 2019
Block 5. Cycle 1. Session A.
BW - 221
Squat -
340X2 @9
290X6, 6, 6 @8
High-Bar Squat -
230X5, 5 @~7
240X5 @8
Bench-Grip DL w/ Straps -
280X5 @7
285X5, 5 @~7.5
Good start to the new block.
Squats came in feeling MUCH stronger than expected. First cycle squats have been ~93% of the previous cycles e1RM. That had me expecting ~342.5 for the top double. The warm-up sets of 6 @6 and @7 ended up going 8-10 lb.s heavier than expected, and I ended up hitting just over 95% for the top double. Back-off sets of and High Bar sets were likewise strong. All in all a great start to squatting this cycle.
BGDL also ended up blowing past expectations. Based on my one previous cycle with this movement, I expected 65% of prior block's DL e1RM. Ended up hitting 88%. Upon further consideration, I don't believe I used straps last time on this movement, and was overloading grip. I also have adjusted my DL stance since then to get "a little more leg" into the start. Anyway, I was actually fairly tired when I got to these and it was super frustrating that I kept having to add weight to get to target RPE, lol. I want to go @8 on these, but by the time I loaded 285, I just wanted to be done.
Video is of top sets and final work sets.
Squat -
340X2 @9
290X6, 6, 6 @8
High-Bar Squat -
230X5, 5 @~7
240X5 @8
Bench-Grip DL w/ Straps -
280X5 @7
285X5, 5 @~7.5
Good start to the new block.
Squats came in feeling MUCH stronger than expected. First cycle squats have been ~93% of the previous cycles e1RM. That had me expecting ~342.5 for the top double. The warm-up sets of 6 @6 and @7 ended up going 8-10 lb.s heavier than expected, and I ended up hitting just over 95% for the top double. Back-off sets of and High Bar sets were likewise strong. All in all a great start to squatting this cycle.
BGDL also ended up blowing past expectations. Based on my one previous cycle with this movement, I expected 65% of prior block's DL e1RM. Ended up hitting 88%. Upon further consideration, I don't believe I used straps last time on this movement, and was overloading grip. I also have adjusted my DL stance since then to get "a little more leg" into the start. Anyway, I was actually fairly tired when I got to these and it was super frustrating that I kept having to add weight to get to target RPE, lol. I want to go @8 on these, but by the time I loaded 285, I just wanted to be done.
Video is of top sets and final work sets.
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.
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.
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.
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.
Thursday, December 27, 2018
Block 2 (Accumulation). Cycle 2. Day 2.
BW - 214
Squat - 210X10 @ 5.5
High Bar Squat -
217.5X3, 3 @5.5
220X3 @ 6
Bench - 142.5X8, 8, 8 @ ~6
Deadlift - 230X8, 8, 8 @ ~6
Everything went really well today. Generally speaking, everything felt a bit stronger than last time, and the lifts felt generally more locked in.
A little bit of left quad discomfort on Squats. Distracting between sets, but not really a problem during sets.
Bench was fine.
Deadlift was solid, and getting used to holding position at the bottom and taking my breath there.
Squat - 210X10 @ 5.5
High Bar Squat -
217.5X3, 3 @5.5
220X3 @ 6
Bench - 142.5X8, 8, 8 @ ~6
Deadlift - 230X8, 8, 8 @ ~6
Everything went really well today. Generally speaking, everything felt a bit stronger than last time, and the lifts felt generally more locked in.
A little bit of left quad discomfort on Squats. Distracting between sets, but not really a problem during sets.
Bench was fine.
Deadlift was solid, and getting used to holding position at the bottom and taking my breath there.
Wednesday, December 19, 2018
Block 2 (Accumulation). Cycle 1. Day 2.
BW - 211
Squat - 205X10 @5
High-Bar Squat - 205X3, 3, 3 @~6.5
Bench -
160X8 @ 7
152.5X8 @7
140X8 @6.5
Deadlift - 225X8, 8 @6/7
I've tried to go back through my old logs and look for places where the comp lifts seemed to make a lot of progress, and note down how I was training them at that time. I'm going to try sprinkling them in here and there, a block at a time. This Squat session is the result of one of those. There was a point where I was doing LRB training, and the squat training was a low bar set of 10 followed by three triples of high bar at the same weight.
Because I haven't squatted much the last few weeks, I had pretty good DOMS going into this session, and it made stuff a bit more difficult. The weights I landed on seem ok. Hopefully, I'll get more acclimated over the next cycle or two and can dial this in a bit tighter. All in all, felt fine.
Bench was all over the place. It's been a bit like this recently where the expected weight ends up being way over on RPE, and nailing down the right intensity is a bit of a ride. We'll see how this progresses. Possibly BW drop has something to do with it?
Was really nervous about DL after 2.5 week back injury, but these felt good. I did fatigue quickly and got to @7 on set 2, when I'd planned 3 sets, but we'll see how that goes next time. I made some changes to my set-up and inter-rep patterns. Used to, I would take my breath before I dropped my knees, and then I'd lock my knees to take a breath between reps. I think that got me in trouble with these low intensity DLs last time, and caused the bar to be moving around a bit much, and that may have contributed to the back tweak. This whole session and cycle have really been about recommitting to focus. Taking time to do things right even when the intensity is relatively low.
And also not freaking out about how much lighter all these weights are than what I used to use.
Squat - 205X10 @5
High-Bar Squat - 205X3, 3, 3 @~6.5
Bench -
160X8 @ 7
152.5X8 @7
140X8 @6.5
Deadlift - 225X8, 8 @6/7
I've tried to go back through my old logs and look for places where the comp lifts seemed to make a lot of progress, and note down how I was training them at that time. I'm going to try sprinkling them in here and there, a block at a time. This Squat session is the result of one of those. There was a point where I was doing LRB training, and the squat training was a low bar set of 10 followed by three triples of high bar at the same weight.
Because I haven't squatted much the last few weeks, I had pretty good DOMS going into this session, and it made stuff a bit more difficult. The weights I landed on seem ok. Hopefully, I'll get more acclimated over the next cycle or two and can dial this in a bit tighter. All in all, felt fine.
Bench was all over the place. It's been a bit like this recently where the expected weight ends up being way over on RPE, and nailing down the right intensity is a bit of a ride. We'll see how this progresses. Possibly BW drop has something to do with it?
Was really nervous about DL after 2.5 week back injury, but these felt good. I did fatigue quickly and got to @7 on set 2, when I'd planned 3 sets, but we'll see how that goes next time. I made some changes to my set-up and inter-rep patterns. Used to, I would take my breath before I dropped my knees, and then I'd lock my knees to take a breath between reps. I think that got me in trouble with these low intensity DLs last time, and caused the bar to be moving around a bit much, and that may have contributed to the back tweak. This whole session and cycle have really been about recommitting to focus. Taking time to do things right even when the intensity is relatively low.
And also not freaking out about how much lighter all these weights are than what I used to use.
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