Pressin' Out Week 9. MAX

sRPE @6

BW - 225

Press - 

-    up to 1675.5X1(PR) @10

-    170X0, 0, 0

Bench - up to 245X1 @9.5

JM Press - 85X5, 5, 5 @~8

Hack Squats - 150X5, 5 @8

Incline Rear Delt Flyes - 12sX12, 11, 10 @~10

Chipped my best Press for a new PR.  It felt really good, so I made several runs at 170 with no luck.

Was still feeling good, and thinking about pivoting to Bench focus for a while, so I went ahead and worked up on it.  That's my first straight bar bench since 7/3/24 when I hit 250.  Not a bad place to start if that's what I decide to do.  

BBM LFT Block 2. Cycle 5. GPP Session B.

sRPE @5

BW - 202

Chins - BW up to 5, 5 @9.5/10

Press - up to 150X1 @10

Rower - HIIT; 20/140; 9 rounds (16 minutes)

Max testing on Chins and Press so that I have an idea where to start them for the next block.  

Both were actually substantial improvements in e1RM over the last time I performed these movements: 4+% for Chins (same reps as last time, just slightly higher BW), and 9+% for Press.  [shrugs]

Block 16. Cycle 7. Session B.

BW - 219

sRPE @6

Bench - 245X1 @9.75

Chin-Ups - BWX9 @9.65

Rope Rows - X8, 9 @8/10

Toes-to-Bar - BWX4, 4, 4 @~8

Incline DB Curls - 40sX9, 9 @9/10

Kept with the final week theme of reaching for some heavier weights and or PRs and otherwise cutting back on things.

Decided to max-ish Bench.  Not quite where I'd hoped it would be at the end of this block, but still my heaviest actual bench since Nov. '19.  Did a lot of 10s this block, and will do some more low rep volume next block and see if that transfers better (not the case with all my lifts, but maybe this one).  Definitely started re-learning some heavy bench lessons towards the end of this block.

219(BW)X9 on Chins is a Rep PR since I tried to re-set my form to a longer ROM.  I haven't videoed my chins in a while because the reps were so low that I assumed they were a good ROM.  I should probably grab videos now anytime I think I might have a PR to keep myself honest.

219(BW) for 3X4 is a Volume PR on TTB.

Block 16. Cycle 7. Session A.

BW - 219

sRPE @6.5

Curls -

80X9, 9 @8/9.5

Slower Eccentric - 65X9 @10 

Press - 160X1 @10

DB Laterals - 30sX14@10

Squat - 385X2 @9

GHR - BWX15, 16 @8.5/9.5

As is common in the last week of a training block, I find myself dropping volume a bit and reaching for some stuff for fun.

80X9 is a Rep PR on Curls.  Did a couple of those and then did more of a "bodybuilding" backoff set with a slower eccentric to failure.  Dropped the 4th workset I'd been doing.

Decided to max Press.  This was nice because it both indicated a slight increase in 1RM over the prior week's estimate and was almost EXACTLY what I estimated e1RM to be at for this week.  I don't usually get in my head about the difference between RPE based E1RM and "actual," but it was nice to see this.  The rep was a real grind.  Been a while since I'd done one of those.

Dropped the high-rep back-off set, and just did one AMRAP on laterals instead of two sets.

Worked up to a heavier double on Squat than I've been doing in this block to see what that was like.  This is my heaviest sqaut since I did a 387.5X1 @8.25 in November of last year.  This seems like at least slight improvement over that.  Interestingly, that training block also had Session A's that went Curls, Press, Squat.

Also dropped the back-off sets of 10 on Squat.  I had it as a possibility to do a 3X10 Volume PR on this day, but that just sounded hard in a boring way, and not in a fun way.

Maintenance / Rehab Block. Week 8. Day 2.

BW - 227

Squat - 235, 245, 255X15

Press -
120X5@7
135X3@7
155X2@9
165X1@10

Chin-Ups - BWX4, 3, 3, 3, 2

RDL - 275X5, 5

Pull-Downs - X12, 8, 6 (straight-weight; same weight as last session)

BB Curls - ~60X10, 9

Starr Rehab Squats continue.  Adductor was bugging me a bit during the first set, but not the others.  Weight has gotten heavy enough now, though, that low-back pump and conditioning are making it very difficult to complete all reps with good form.  Gonna drop on down to 10 reps per set. Last set shown.

Went into this session with a lot more intel on using RPE in the BBM way (gleaned from some YouTube videos by Alan Thrall).  Using the RPE chart, I was dropping the weight on the first and 2nd sets, and the third set would project to be around where it's been.  120X5 was supposed to be @6, but it felt much heavier than expected and was @7.  Based on my understanding of the BBM approach to RPE, I should have stayed there at the next set.  However, Press has been pretty demoralizing the last few weeks, and no progress has really been apparent.  The prospect of reducing average intensity again was a real bummer.  I'm about to go out of town to attend to some family issues, and really didn't want to leave it on this note, knowing I wouldn't be training again for several days.  So instead I just maxed out.  165X1 is a Rep PR.  That was nice to hit.  Some might say that indicates progress, but frankly 165 has been right around my projected max for a while.  Anyway. 

Chin-Ups were okay at the new, stricter, double-paused, chest to bar execution.  1 less rep than last time, though.  Whatever.  Press PR.

RDL felt pretty strong.  Grip seems to be the limiting factor right now.  May just pack straps next time.

Got a couple more total reps on pull-downs with the same weight as last time.

Curl strength was about the same.

5/3/1: Picking your battles

I've been reading and re-reading the 5/3/1 manual, as well as devouring the main series of 5/3/1 threads at T-Nation, and I think I've come to an important conclusion:  I need to make at least the first cycle, and possibly the second, about the Squat.

Jim talks about picking your battles in regards to when to go hard for max reps on the last work-set of the day's main lift.  I've been reading a lot in the threads about people having difficulty recovering enough from going all out on DL day to go all out again on Squat day.  This all has finally sunk in, and I realize I should probably target one movement, or one upper and one lower to really get after each week, or per cycle. 

I went back to a spreadsheet I keep to track my current strength levels on the What Constitutes Strong lifts.  There's a slim chance of me ever attaining any of these lifts as described, but one of the things I did in my sheet was calculate the 1RM on each of those lifts and derive a ratio from there.  Since the Press is the only lift on the list that is measured by it's 1RM, I based the ratio on that.  Here's what it looks like:
Press:     1
Bench:   1.5
Dip:         0.75
Chin:       0.5
Squat:     2.5
DL:           2.5
BB Curl:  0.75

Then I compare the ratio of my current, projected 1RM on those lifts to these master ratios, and I can see what lifts are falling behind.

Now obviously, this isn't perfect.  It's a list made by two really strong and experienced guys, but it's still just two guys' opinion.  Also,  Body-weight specific movements like Dips and Chins are problematic.  Whatever.  It gives me a rough guide to the balance between my different lifts.

The short story is that I went back and looked at this, and it reminded me of what I already knew.  Right now, it seems that my Squat is lagging way behind my Pull.  That could be because I've tested my DL max, and I haven't done a strict test of my Squat, but it's a starting point.  Also, it shows me that my Bench and Press are roughly right in balance.  Ergo, I will focus on going all out on my last sets on Squat day, and only do so on other lifts if I'm really feeling it.  Based on Wendler's writings, he would probably consider this a good idea regardless.  Big lifters love the Squat.

Slow and steady, slow and steady.

Max Test: Deadlift

Defranco's Agile-8

DL Warm-up - BarX10, 95X5, 135X3, 185X2

Deadlift - 225X1, 255X1, 275X1, 295X1, 315XFAIL


My previous best of 225X5 projected to a 260 1RM.  So roughly a 35lb. improvement on the Built Like a Badass program, even though I didn't Deadlift for 12 cycles.  Luckily, Defranco's lower body assistance work is designed to benefit both the Squat and the Pull.  Also, there must be some carryover from the Squat.

Anyway, now I have all my numbers needed to start 531.  I'll have my first Press day on either Saturday or Sunday, and we'll go from there.  Like all the big lifts, I won't see this weight on the pull again until around month 5 of the program.  I'm scheduled for a 300lb. pull at that time.  Meet me there?

BLAB Log: Week 11.Day 2

Agile-8

DB Squat Jumps - 10sX5X3

BB Squat Warm-Up - BarX5, 135X3

BB Squats - 165X4, 185X2, 195X1, 205X1, 225X1, 250X1

Elevated, Single-Leg Hip Thrust - BWX10X3
super-set with
DB Side-bends - 70X10, 75X15, 75X15

Low Box Heel Touches - BWX12X2

So there's my new max in the squat.  I had to depart from the %s Defranco outlines in the program.  The prescribed weights for the day determined as %s of my projected max at the beginning of the program would have been 165, 180, 190, 200, 210.  I knew I was going for 250, and thought I better take bigger jumps getting there.  After the 250, I stared at the bar long and hard, but finally talked myself out of loading 265 to try and beat my projected max of 260.  I showed up for 250, and 250 showed up for me so I walked away.  It's still 25lbs. more than I've ever loaded on a bar. I think I'm good with the decision.

After that, talking about the accessory work seems silly.  While Defranco is right about the heel touches being harder than they look, a lot of that is just balance.  Once the form is there, it's just another solid single-leg movement.

BLAB Log: Week 9.Day 2

Agile-8

Squat Warm-Up - 45X5, 65X5, 95X5, 135X5

Squats - 165X5, 175X3, 195X10

Split Squat-Jumps - BWX30sec.X3

DB RDL - 45sX10X3
super-set with
Plank Shoulder Touches - EachArmX12X3

"Speed-Skater" Bulgarian Split Squats - 15sX10, BWX10

195X10.  Rep PR.  Also, 195 is the weight I failed to step out with back in July when I threw my back out.  So even though I've had more actual weight on my back before, it's still a significant milestone for me to rep out this weight.  The next milestone for me will be 205.  That's the most weight I've squated.  I've got a De-load week next and then I'll actually be skipping 205 and going for 210.  If I keep my wits about me, I fully expect to ace it since my squat max project to about 260.  The program calls for working up to 210 (102% of my max when I started the program), then add weight and do another single if I'm feeling it.  My plan is to go 210, then 225.  If that feels easy, I'll go for 250.  225 is the most weight I've done anything with (DL'd it back in July).  250 should be approaching my current max.  I might be good for more, but I will plan on stopping there for now.  After the program, I will take a week to test new maxes before I start 531.  This is key because I need to focus not only mental intensity, but listening to my body.  If I'm feeling off, I need to remember that I can stop at 225 or even 210 if necessary.  Like Jim Wendler says, if you're not feeling it, just get the work in.  It would be awful to fuck myself up at the end of this program.

All the single-leg stuff continues to be hard as hell.  Reinforcing the need to keep it in future programming.