HLM. Week 9. Day 2 and 3.

Day 2 BW - 221

High Bar Pause Squat - 257.5X5, 5, 5 @8

Bench -
245X1 @10
212.5X3 @8
197.5X5, 5, 5, 5 @8

Block Pulls (3" mats) - 305X5, 5, 5 @8

Day 3 BW - 221

Safety-Bar Squat -
262.5X5, 5 @~7
275X5, 5 @~9

Press -
155X1 @9.5
122.5X5, 5, 5 @~8
115X5, 5 @8

Deadlift -
365X1, 1, 1 @8
342.5X5 @8

Few weird situations going on with these two sessions.  Day 2 was at an away gym with no belt.  Day 3 was back at my regular gym, but I forgot my shoes and had to lift barefoot. 

I went full over to RPE this last week for a few reasons:
1)  Not sure how the diet is going to impact programming, and auto-regulating intensity seems like a good move.
2)  Since I started the diet, I've had pretty intense DOMS going on in my quads.  I'm actually concerned I wasn't getting ENOUGH intensity on my squat supplements to keep up adaptation, so I'm hoping auto-regulating intensity will help with that.
3)  The beltless thing, the shoeless thing, and mysteriously crapping the bed on bench as the away gym, meant I wanted a solid framework for "guessing" what weight I needed to use.

Videos are all top sets, final top sets, or final back-off sets.

HLM. Week 8. Day 2.

BW - 226

High Bar Pause Squat - 230X5, 5, 5

Bench -
230X5
185X5, 5, 5

Deadlift - Elevated 5" (4" block + 1" mat) -
275X5 @ 6
290X5 @ 6.5
305X5 @ 7
315X5 @ 7
345X5, 5 @ 8

Paused HBS were all very easy being at the beginning of a wave.  @6-7, but I forgot to take notes.  Last set shown.

Top set of Bench felt @ 8, looks @7.

Back-offs were very easy.  Again, the beginning of a wave, but probably still too easy.  I need to adjust either by % or by going off of top set RPE.  Felt @ 6, looks @ 6.

Benching across from me on this day was powerlifting legend, Beau Moore.  Just casually benching 455 with no lift off or spotter.  Said hello, and shook his meaty, meaty hand.  Friendly guy.

So I had a few back spasms this week.  I used to get them more frequently, and I've often associated them with RDLs.  RDLs seem to help my Deadlift, but they also seem to aggravate my spine.  I thought I was toeing the water with only 2 sets a week, but here we are again.  OK.  To be fair, when I say that RDLs have always helped my DL, I haven't tried that many DL variations.  Basically just RDL and deficit pulls off of a plate. 

So I decided to try block pulls from about the same height as my RDL depth.  I'm still using straps so I can focus on technique and not on grip, but I did work up to 275 double-overhand before I added the straps.  I had no idea what the weight would be so I decided to work up to a set of 5 with 275, and titrate up, rating RPE as I went, and adding 5% at a time.  I ended up making a double-sized jump to 345 from 315, but that ended up being about the right weight.  Now I was surprised that I was able to do 345X5 @ 8 for multiple sets here (I could have done more than 2 sets, but wanted to play it safe because of all the volume leading up to this weight).  In fact, this is the same weight I'm programmed to do for two sets of triples on Friday from the floor.  That either means that my DL strength is lapping my programming, or this block height is NOT disadvantageous for me.  Next week I will try lowering it to just the 4" block and see if that takes some weight off the bar.  Still want this to be a "medium" day.  The last set felt @ 8, looks @ 7.5.

HLM. Week 7. Day 2.

BW - 228

High Bar Pause Squats - 255X5, 5, 5

Bench -
255X1
205X5, 5, 5, 5, 5

RDL - 305X5, 5

Last set of paused HBS felt @ 7, looks @ 6.  Rep PR.

255X1 is a PR on Bench.  Felt @ 10.  Didn't get video of last warm-up single, but it was surely faster than this.  Will look to see if the top set of 3 in a couple of weeks feels @9 or less.  Otherwise, could be in trouble.  Last set of back-offs felt @ 8, looks @ 7.

RDL technique was a little all-over the place today, BUT the bar was solid against legs for all but 1 rep.  This last set felt @ 7, and looks max @ 6.

HLM. Week 6. Day 2.

BW - 227

High Bar Pause Squat - 245X5, 5, 5

Bench -
240X3
190X5, 5, 5, 5

RDL - 320X5, 5

No easily perceptible change in bar speed between the first and last reps of the last set.  So probably RPE 6 at most.  Going back and looking at my heaviest session with this movement from a few weeks ago, that would appear to be the same there.  I probably need to up the intensity a bit to get into @7-8 range at least for the last set (shown).

Top set of Bench is interesting.  Felt like at RPE 9-9.5, but bar speed between 1st and 3rd rep looks more like @7.5.  Mis-grooved the 2nd rep which made it feel harder than it should have been.  But technique break-down often comes with high-intensity work.  As far as the discrepancy  between "bar speed RPE" and "feels RPE," I would submit that my bench strength tends to drop off a cliff more-so than other lifts.  Nevertheless, I will try to keep this discrepancy in mind.   Back off -sets were all easy <@6.  Top-set and last back-off shown.

I think I'm finally figuring out some stuff on the RDL bar path.  I'm just not pushing my butt back far enough to keep the bar in contact with my legs throughout.  This really felt like it started to click half-way through the last set.  For me, the cue might not just be "butt back" OR "bar on legs," but rather BOTH push back so that the bar feels SOLID against the legs.  The only thing is that my low back "feels" less extended this way, although it looks fine.  No real difference in the bar speed between first and last reps, but it "feels" tough, so I'm gonna call the 2nd set @6.  Last set shown.

HLM. Week 5. Day 2.

BW - 229

High Bar Pause Squats - 230X5, 5, 5

Bench -
225X5
180X5, 5, 5

RDL - 305X5, 5

First week of a new squat wave, so the assistance is light.  HB Pause squats were easy.  Last set shown.

Bench is also at the beginning of a new wave.  Last time I did 225X5 on bench, it was probably around an RPE 8.  This was not above a 7 for sure, and probably a 6 (6.5?).  Back-offs were very light, so I kept rest time at 2 minutes or less.  Top set and last back-off shown.

Still trying to have more control on the RDLs to keep them from swinging out at the bottom.  Went a little slower, and also tried to get really deep on the 2nd set.  Bar is still swinging out a bit.  2nd set shown.

HLM. Week 4. Day 2.

BW - 228

High Bar Pause Squat - 250X5, 5, 5

Bench -
250X1
200X5, 5, 5, 5, 5

RDL - 300X5, 5

HB Pause Squats still feeling good.  Last set shown.

Bench also felt good.  250X1 ties my PR, but that PR was for 5X1 so nothing to get too excited about.  First back-off was too loosey-goosey, but I got it dialed back in by the end.  Top set and last back-off shown.

RDL's also felt very good.  This was the beginning of a new wave so reduced intensity.  Last set shown.

HLM. Week 3. Day 2.

BW - 228

High Bar Pause Squat - 240X5, 5, 4

Bench -
235X3
190X5, 5, 5, 5

RDL - 315X5, 5

Still getting re-acclimated to bar placement for HB, but got these feeling better by the end.  Got focused on technique during the last set and shorted myself a rep.  Last set shown.

Bench went well.  Only 5 lbs. off my best triple, and I liked the way it moved.  Top set, and last back-off shown.

315X5 is a Rep PR for RDLs.  These still "feel" hard, but don't look that bad on the video.  The main challenge is keeping everything tight and controlled.  Last set shown.

HLM. Week 2. Day 2.

BW - 226

Paused High Bar Squat - 230X5, 5, 5

Bench -
220X5
175X5, 5, 5

RDL - 300X5, 5

Paused High Bars felt good, and looked good.  Weight is probably too light.  Last set shown.

Top set of bench felt solid.  Didn't feel the need for a spotter.  This weight is my 3X5 PR, so this is as it should be.  Back-off sets were almost speed work.  Top set and first back-off shown (forgot to film last back-off).

RDLs were nice and heavy.  Nevertheless, I focused on a really controlled eccentric and reversal to try to correct the issue of the bar swinging out on the reversal.  Seemed to help a bit.  Hamstrings are very sore today.  Last set shown.

Also, I ordered my first belt today.  Should show up in a 4-6 weeks.

HLM. Week 1. Day 1.

BW - 228

Paused HB Squat - 225X5, 5, 5

Bench -
245X1
195X5, 5, 5, 5, 5

RDL - 295X5, 5

Ramp up week for my HLM program now that adductor feels good enough to get back to training Squats and DL.  Got some feedback from SS coaches Brent Carter and Michael Wolf on the design.

I don't think I've ever done Paused High Bar Squats, so...Rep PR!  I'm treating this session and the next as a sort of introduction to movements and program, and so didn't worry too much about pushing intensity.  This weight was fine, and I felt a bit worked afterwards.  Intensity will increase from here.  Last set shown.

I dropped the top set of Bench back 5 lbs. from last week's 5X1.  Again, treating the last two sessions of this week as a ramp up to the program.  195X5X5 felt like a solid work-weight, though.  Top set and last back-off set shown.

295X5 is a Rep PR on RDL.  This was the only movement where I was "going for something."  Straps help so much here, but I use "Oly" straps so this weight still stressed my grip a bit.  Still worth it to be able to feel out the more important details of the movement.  Filming the first set, I realized that the weight was swinging out when I initiate the concentric.  Cleaned it up a bit on the second set, but still not totally locked in.  I'm fairly certain this is because my knees are shooting forward, but I'm not positive on the cue to fix it yet.  Last set shown.

Getting back to only doing 3 movements in a session sure made it feel like I was getting out "early."