Transmutation to Accumulation Pivot Day 4.

BW - 218

Bench - 195X5, 5 @~7

CG Bench - 155X12 @8

Belt Squat - 130X7, 7 @7

GHR - BWX5, 5 @7

DB Rows - 80sX8, 7 @7

Moving "comp" lift to first in the session order.  Bench ended up coming in about 7 lb.s under target weight, but I'm also being conservative.

When I used to do close-grip bench, my offset was about 80%.  I dropped 80% off my bench work weight, but upped RPE to 8.  I didn't do the math ahead of time, but 12 reps is right on target for that 155/(195/78.6%)=62.5%=12@8. 

Ended up getting more reps at my target weight than expected.  I believe that's wholly a function of a still-very-novel movement.  However I need to watch this on squat movements through this block as I'm trying to let my quad strain heal up and higher-rep sets are probably not the best idea, as it pushes the total volume back up.  Need to really hone in on that 2X4-5 @7.  I should have stopped the first set of 130 and upped the weight.

Haven't done GHR in forever.  Medial hamstrings at the knee weren't loving this, but hopefully a little SRA will help with that.

Belted up for the DB Rows as I've had issues here and there with these in the past, and it's also been forever since I did them.

Only took video of the bench sets today.

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 6. Day 1.

BW - ??? (un-reliable scale at away gym)

Squat -
365X3
305X5, 5, 5, 5

Medium Incline Bench -
165X1
145X5, 5, 5, 5

Chin-Ups - BWX3, 3, 3, 3

BB Rows - 195X3, 3, 3

Had a conflict tonight, and so got my work-out in at an "away" gym that I found in the area.  The gym was mostly fine, however none of the barbells had a center knurling, and the only spare belt they had was a nylon and velcro affair. 

Because of the above, I conservatively lowered my top-set weight for squats from 380 to 365.  I kept the back-off weight the same, however.  Top set weight was fine, however the old problem of sliding forward at parallel instead of dropping down below parallel crept back in here.  Something to watch out for.  Same problem was apparent on a few reps of the back-off sets.  Top-set and last back-off shown.

The incline benches at this gym were standard 45 degrees, whereas the one I usually use is more horizontal.  To gauge it, I worked up to a heavy-ish single, and then backed off.  The back-off weight ended up being a bit too light, so I just kept rest periods down.  Main floor of this gym was packed, so no video of anything but Squats.

No neutral grip chin options available, so these were all supinated.  Felt fine on my wrist actually, and generally fairly strong.  Still tried to keep all sets below RPE 10.  Last was probably @10, but whatevs.

BB Rows, were not from the floor, but from a fairly horizontal hang position.  Wasn't sure if the staff would appreciate me doing Pendlay's on their regular gym floor with iron plates even though it was a padded floor.  These were fine.

HLM. Week 3. Day 1.

BW - 227

Squat -
375X3
300X5, 5, 5, 5

Incline Bench - 190X5, 5, 5, 5, 5

Chin-Ups - BWX3, 3, 3

BB Rows - 195X3, 3, 3

This might have been the smoothest set with 375 I've ever done.  I 100% that the Starr Protocol has allowed me to "reset" to better depth on the squat.  That depth seems to be taking some stress off of the adductor (I still feel a twinge in it moving through parallel, but nothing at the bottom), and it's giving me a stronger rebound out of the hole.  I was nervous going into this set as this is 20 lbs. heavier than the heaviest weight I've handled since I went on the protocol.  They just felt great.  Top set and last back-off set shown.

190X5 is a Rep PR for inclines.  This was a challenging weight on every set.  My grip is medium-close (top thumb knuckle on the smooth; about 1.5" out from Press grip), and the combination of the angle and the  closer grip makes the ROM feel forever long.  I had a spotter stand by for the last couple of sets.  I'm programmed to go up to 200 next week, but I'll play it by ear.  It would be great if the strength is there for it, but I'm prepared to do triples if necessary.  Last set shown.

Chin-Ups were whatever.  I'm just doing 3 sets and trying to leave a rep in the tank on every set (RPE 9, I guess).  The BB Rows will either trigger additional adaptations that allow chins to maintain/increase, or they won't.  Tired of living and dying by my chin-up strength for a while.

Rows felt a bit heavier than I expected after last week even though I was only doing triples.  A reminder that with movements that rely on smaller amounts of muscle, something that felt easy at 175, can feel much tougher 20 lbs. heavier even with less reps.  So I added the belt to makes sure I kept everything tight.  Had straps on hand, but those definitely weren't necessary.  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 2. Day 1.

BW  - 227

Squat -
355X5
285X5, 5, 5

Incline Bench - 175X5, 5, 5, 5

Chin-Ups - BWX4, 3, 3

BB Rows - 175X5, 5, 5

The good belt that fits me got snagged by someone else, so I had to use one of those crappy tapered belts.  Pinched like a mofo.  Anyway, these Squats went okay.  I wish a set that's 50 lbs. off my best set of 5 felt a little stronger, but there it is.  Back-offs were easy even with the crap belt.  Adductor continues to just "pinch" coming out of the hole, but also continues to bother me outside the gym.  We'll see.  Top set and last back-off shown.

First time doing incline bench in over two years.  Because this is a curved bench, it took me some time to figure out my set-up.  When I pull my feet back under me like a regular bench, I end up arching up enough that it makes this basically a flat bench.  Putting my feet out in front helped keep the angle down a bit.  Grip here is "medium" or about half way between full bench and Press.  Definitely  made for a longer, triceps heavy stroke.  Last set shown.

Chins were about as strong as they've been lately.  I'm just going to focus on keeping them strict and leaving a rep in the tank, and they'll be what they'll be for a while.

Rows were very easy at this weight.  Had set these to be 50% of that week's DL top set weight, but I'm gonna up that to 55%.  Last set shown.

Maintenance / Rehab Block. Week 8. Day 1.

BW - 230

Squat - 205, 215, 225X15

Bench - 240X3, 2, 2

Pull-Ups - BWX3, 2, 2 (7 total reps)

RDL - 265X5, 5

Pull-Downs (supinated) - X12, 10, 10 (straight-weight; same weight as last time)

Hammer Curls -
40sX7
30sX10, 8

Starr Rehab Squats feeling good.  Almost no adductor discomfort on this day.  Added a belt back in for the final set.

240X3 is a Rep PR on bench.  Failed on the 3rd rep on the other two sets.  Everything felt pretty good.  Just at the upper limits of my strength where execution has to be absolutely perfect.  For instance, on the 2nd set, the 3rd rep touched too high, and that was enough to throw everything off.  All 3 sets shown.

Similar to chins, I reset my pull-ups to a stricter approach.  Full hang at the bottom, and trying to touch chest at the top.  Couldn't touch, but did pause all reps.

RDLs felt very strong today.  No racks available so had to pull from the floor, but no adductor twinges.

Got all my reps on pull-downs and so can up the weight on those next time.

Curl strength seems to have rebounded or improved slightly.

Maintenance / Rehab Block. Week 6. Day 1.5.

BW - 224

Squats - 75X25, 25, 25

DB Inclines - 60s, 65s, 70sX8@~9

Pull-Ups - BWX3, 3, 3

RDL -
225, 245X6
255X7@~8

Hammer Curls - 40sX10, 8

Weird day.  Had to train on back-to-back days because I wouldn't be able to make it during the gym's limited, 4th of July hours.  So this became of a mix of things that I hoped: a) wouldn't be negatively impacted by the previous days session, b) or I didn't care if it would be impacted, c) and would possibly disrupt homeostasis in most of the major muscle groups without d) having a potential negative impact on Friday's "regular" training session.

So, Starr Rehab squats continue.  These were fine, but I also realized I think these are supposed to be increasing in weight set-over-set, so I'm going to start with that next session.

Since I'd done hard Pressing the day before, I didn't want to go for PR territory Bench on this day.  I opted for DB Inclines for sets of 8.  I haven't done them in a long time so I knew that I wouldn't be able to go hard enough to unduly stress the system, but I should be able to get enough tonnage to disrupt homeostasis. Titrated up, and 70sX8 is technically a PR.  Probably about RPE 9.5.

Just threw in 3X3 on pull-ups.  Last set was the only limit set, and that probably because of all the vertical pulling volume the previous day.

Tried out a set of DL with 135 to see how the adductor felt, and it didn't like them very much.  Realized I might be able to do RDLs and that turned out to be the case.  Made sure to keep my stance close and my feet pointed straight forward.  Haven't done these in a long time, either, and they used to really give my low back trouble.  But I use a belt now, and these seemed okay.  Titrated up to an AMRAP set at ~RPE 8.  Low back was vulnerable feeling the next day, but that may have just been DOMS from lack of pulling.  1st and 3rd sets shown.

Novice LP. Session 50 (Greyskull Squats and Press)

BW - 227

Press - 135X5, 5, 7

Squat - 350X5, 5, 5

Chin-Ups - BWX6, 4, 3

Negative Chins (0/0/3) - X3, 3

Cinched the belt super-tight and went for it on Press.  After struggling to get 6 reps on the last set last week, I got 7 today for a nice rep PR (thought not an LP PR).  6th rep was super shaky, but I regrouped and nailed it for #7.  I'm going to try and start filming my pressing movements to see what I can learn.

Was optimistic going into set 3 of squats, but I didn't get much bounce out of the hole on the first rep, and it took a lot of umph out of me.  I think I actually had the belt a notch too tight here, and that might have contributed somehow.  Still I've never gotten more than 3 reps with this weight, so 3X5 feels like a pretty nice volume/rep PR.

Trying to re-re-commit to stricter chins.  This session was done not only with strict, full elbow extension, but also bringing my chest to the bar instead of just clearing my chin.  Last rep on each set was when I could only clear my chin (still counting it!).  Threw in some eccentrics for extra volume.

Novice LP. Session 46 (Greyskull Squats and Press)

BW - 227

Press - 130X5, 5, 7

Deadlift -
355X3
315X3

Chin-Ups - BWX9, 5, 5, 5
super-set with
Dips -
BW+25X6, 6
BWX15

130X7 is a Rep PR on Press.  I discovered that I can cinch the belt MUCH tighter for this movement than for Squat and Pull since I don't have to hinge over.  It really seemed to help.

355X3 is a Rep PR in the Deadlift.  Felt pretty good.  Back-off set felt strong as well.  I would still like to find a way to get my upper back position stronger through the movement.

Dips are feeling pretty good.  I was nervous about these because my right shoulder was feeling pretty fried after the PR pressing, but it ended up being okay.

Novice LP. Session 43 (Greyskull Squats and Press)

BW - 226

Bench -
215X4
192.5X5, 5

Deadlift -
350X3
315X3

Chin-Ups - BWX5, 3, 5, 3, 4
super-set with
Dips -
BW+25X5, 5
BWX13

The pins on the adjustable bench had worked their way out and kept hitting the plate during the reps on my workset.  The spotter tried to fix it, and ended up lowering one of the supports entirely.  I thought I would still get rep 5, but I didn't.  I'll just go get it next week.

350X3 is a Rep PR on Deadlift.  First one in a long time.  Set felt pretty good.  Back-off sets are still feeling harder than the top set since I started using a belt.

Felt ready to start adding weight to Dips.  Upping the intensity on pressing, I thought I better try to balance it out with a few chins.  Started off with +25 for two very do-able sets of 5.  Wanted to start very easy to make sure I get acclimated to the differences the weighted dip belt causes in the movement.  For the 2nd set, I ended up pinching the plate between my knees to try and get more control.  Full body movement, hahhaa!

Novice LP. Session 40 (Greyskull Squats and Press)

BW - 226

Press - 122.5X5, 5, 9

SLDL - 190X5, 5, 5

Chin-Ups - BWX5, 5, 4, 4
super-set with
Dips - BWX12, 12, 12

122.5X9 is a Rep PR in Press.  Had to "get up" for it a bit, and also pre-plan how I was going to break the reps up into sections i.e. 3 reps, extra breaths, 2 reps, breaths, 2 reps breaths, 1, breath, 1.

Decided to do SLDL for the first "DL" day back from my vacation.  I will start throwing this in occasionally as necessary if my low back is feeling to fatigued for regular DL.

Used the belt on Press, but wasn't sure if I needed it for SLDL.  My back felt a little wonky on the first set, so I belted up for the next two.  The weight isn't heavy, but trying to keep to form perfect is dicey as I haven't done these in a while.

Had just been doing dips on this day, but through in some more chins to try and help balance out the shoulder work.

Novice LP. Session 38 (Greyskull Squats and Press)

BW - 224

Press - 120X5, 5, 9

Squat - 330X5, 5, 7

Chin-Ups - BWX5, 5, 5

Good day.  Belt helped a lot with both barbell lifts.

Reset Press to the Greyskull protocol and 120X9 is a Rep PR in Press. If I hadn't known it would take 9 for a PR, I wouldn't have gotten there.  Last rep is maybe the slowest rep I've ever put overhead.

Low-back is feeling much better.  330X7 is a Rep PR in the squat.  6 would have been a PR, but I felt like I could get 7 going into this set, and planned my 'breaks' accordingly.  3 reps non-stop, 2 reps, 1, 1.  Still getting forward a bit coming out of the hole on some reps, but by keeping a more upright torso, I'm fixing that a bit, and some of these reps look damn near perfect despite the relative intensity.

Because I did a ladder up on chins the day before as part of a conditioning circuit, today I just tried sets of 5 across.  Still mulling over how I want to progress these going forward.

Novice LP. Session 37 (Greyskull Squats)

BW - 229

Bench -
215X5
192.5X5, 5

Deadlift -
345X3
310X3

Dips - BWX11, 11, 11

215X5 is a Rep PR.  Some form breakdown really started to show though here, although it was also totally do-able.  My spotter kept saying "drive your legs," and it made me realize how loose my legs were getting after the initial lift.  Something to focus on.

First week deadlifting with a belt.  Made a huge difference.  These lifts were all much easier that last time.  Almost zero back discomfort.  Video of the top-set below.

At 11 reps, dips are starting to get much more challenging by the end of the 3rd set across.  I'll take it up to 3X12.  At that point, if the final reps are grinding, I will reset and start adding weight.  If they're still very do-able, I may try to run up to 3X15.

Novice LP. Session 36 (Greyskull Squats)

BW - 225

Press -
140X2
120X5, 5

Squat - 325X5, 5, 6

Chin-Ups - BWX6, 4, 4

Press failed again to get 3 reps with 140.  Everything felt good, it was just too heavy.  Hit back-offs to get in volume on this day.  I will take a full GSLP reset, and work back up with 2X5, 1XAMRAP.

Squats felt heavy on this day.  A lot of variables at play being in the middle of a rambunctious holiday weekend.  Still managed to get an extra rep on the last set.  Despite the belt, the bar path looked much worse today than last time.  Saw it on the warm-ups, and still wasn't able to correct it very much.  Back didn't give me too much trouble, though.

Gonna try out 3XAMRAP, 2/wk. on Chins for a few weeks and see if I can get them moving again with more full range, fully loaded volume.

Novice LP. Session 35 (Greyskull Squats)

BW - 226

Bench -
212.5X5
192.5X5, 5

Squat - 320X5, 5, 7

Band Assisted Chins - X7, 5, 5, 5

212.5X5 is a Rep PR on the bench.  Heavy, but moving well.

Day 2 of using a belt for squats.  While the long lingering back pain is still there, the belt is allowing me to lift through it.  320X7 is a Rep PR.

Failed again to get prescribed reps on sets 2-4 of assisted chins.  Will have to tweak the approach slightly.

Novice LP. Session 34 (Greyskull Squats)

Squat - 315X5, 5, 7

Press - 140X2, 1

SLDL - 185X5, 5, 5

Went and got a tune up yesterday with my old coaches at Kratos.  I wanted them to review my programming to date, talk about next steps, take a look at my squat form, and help get me acclimated to using a belt.

I've decided to start using a belt to see if it will help this lingering back pain.  I've used one a couple of times in the past, and it no doubt helps lift heavier weight in the squat.  But will it help with the pain?  I've found conventional DL to be really fucking uncomfortable in them, but I'll just have to work that out.

315X7 is a Rep PR in the Squat.  The low-back discomfort was there even with the belt, but no where near as painful or all-around limiting as it has been.

Crapped out on Press though.  I suspect some of this is reversing the order I've been lifting in.  I'll try it again next go-round with pressing first and see if I get it.  If not, I will give it a shot on the GSLP and see if I can break some walls down that way.

These guys would like to see me move to an HLM program sooner than later.  Part of that would be SLDLs.  I'm not ready to switch over whole sale just yet.  Current plan, per lift, is as follows:
 - Squats: Continue to run the GSLP.  If it stalls, reset ONCE and run up again, or switch to HLM.  Depending on how I'm feeling with the belt.
 - Bench: Continue to run the Advanced Novice LP.  That includes pushing into triples like I did with Squats.  If it stalls, try resetting to GSLP and go from there.  Eventually moving into HLM.
 - DL: Adding the belt.  I got all my reps this last time with the current programming of top-triple/back-off-triple, so I'm going to progress that with the addition of the belt.  We'll just have to see how the belt changes things.  If it's better, I continue on this path.  If it stalls, I will go ahead and reset to HLM, which is just the same old 1X5 per week.
 - Press: Try 140 again, but as the first movement of the day.  If I get it, continue.  If I fail, I will try resetting to the GSLP and see how that goes.  Eventually moving into HLM.

Now the question is whether I should try to incorporate the prescribed SLDLs sooner rather than later, and what would that look like.  One way may be to pull chins back to 1-2X/week, and alternate DL and SLDL every other week.

Texas Method Team Training. Week 15. Intensity Day

BW - 226

Squat - 325X1, 2, 2

Bench -
210X3
200X5


Deadlift - 325X4

Low back was still giving me issues, so I borrowed my coaches belt for Squats and Pulls.  I've never used a belt before, so there was acclimation.  It helped quite a bit in the hole on Squat, and getting the bar to my knees on DL.

On Squat, the first set went well, so I went for a double on the 2nd.  I was going to go for 3 on the 3rd, but the 2nd rep slowed down quite a lot about 1/2 way up, so I cut it.

Failed on the 4th rep on Bench, so we dropped down and hit a back-off set.  We noticed today that on these heavier sets, I may have a habit of touching ever lower on my chest after each rep.  Something to keep an eye on.

I probably could have gotten 5 on the DL, but I'm going out of the country on vacation this week, and I didn't see the need to risk something happening for that one rep.

Looking forward to my break, and then picking this back up afterwards.