Mock Meet

Squat - 175 kg / 386 lbs.

Bench - 110 kg / 242.5 lbs. MISS

Deadlift - 195 kg / 430 lbs. 

No PRs for me on this day.  I suspect I missed my peak by about a week or so.

BBM Peaking Block. Cycle 5. Session B. Deload

BW - 212

sRPE @5

Squat - up to 315

Bench - up to 205

Deadlift - up to 365

Pre-Meet Deload

Worked up to 85% of planned openers.

BBM Peaking Block. Cycle 5. Session A. Openers

sRPE @6.5

BW - 211

Squat - up to 365X1 @7.5

Bench - up to 240X1 @8

Deadlift - up to 425X1 @7.5

BBM Peaking Block. Cycle 4. Session C.

sRPE @6

BW - 212

Deadlift - 

405X1 @7.5

435X1 @9

365X2 @6

Incline - 

up to 205X1 @8

155X2, 2 @~4.5

Hack Squat - 150X10 @9.5

Cable Rows - X17 @10

Fought through the polar vortex to get to the gym.  Only did a bit of a half session because motivation was low.  Pushed Inclines and Hack Squats up a bit for fun.

BBM Peaking Block. Cycle 4. Session B.

sRPE @8

BW - 214

Bench - 

225X1 @7

240X1 @8.5

225X2 @7.5

215X2, 2, 2, 2 @~6/7

Pause Squat - up to 315X1 @7

Plate Deficit DL - up to 355X2 @6

Cambered Bar Bench - 

up to 205X1 @~9

155X4, 4 @5.5

215+ for 5 sets of 2 is a Volume PR on Bench.  Bench technique is really clicking in.

Mixed things up a bit after bench today.  Because I'd cut Deficits from the previous session because of the gym closing, and because Squatting is still bothering my shoulder, I only worked up to a single on Pause Squats and then worked up to one set of the programmed back-off sets on Deficits.

Because I'm enjoying the way bench technique is feeling, I decided to work up to a heavy single on the Cambered Bar to see how that would feel.  Felt great. 

Ended up dropping Machine Flyes.  Was ready to go home.

BBM Peaking Block. Cycle 4. Session A

sRPE @6.5

BW - 211

Squats - 

335X1 @7

360X1 @8.5

325X2 @7.5

305X2, 2, 2, 2 @~6

CG Bench - up to 210X1 @~7

GHR - BWX15, 15, 15 @6.5/7.5

Gym was closing so skipped from top-set on CG bench to GHR.  

BBM Peaking Block. Cycle 3. Session C.

sRPE @7.5

BW - 208

Deadlift - 

415X1 @7.5

385X2 @7.5

365X2, 2, 2, 2 @~6

Incline Bench - 

185X1, 1, 1 @~7

155X3, 3, 3, 3@5/6

Hack Squat - 

150X6 @~8

125X4, 4 @5

1-arm DB Rows - 80X12, 9, 9 @~7

DL came back to earth a bit, but by-and-large a par session.

BBM Peaking Block. Cycle 3. Session B.

sRPE @7.5

BW - 211

Bench - 

215X1 @7.5

225X1 @8

212.5X2 @8

200X2, 2, 2, 2 @6.5/~7

Pause Squat - 

320X1 @8

265X3, 3, 3, 3 @5.5/6

Cambered Bar Bench -

155X6 @8.5

135X4, 4, 4 @~5

Machine Flyes - X12, 12, 18 @6/10

Bench went pretty well today.  But every thing else was flat to down.  Maybe just the tough session from Monday lingering, but shoulder was mostly ok. 

Oh, 320X1 is a PR on Pause Squats.

BBM Peaking Block. Cycle 3. Session A

sRPE @8.5

BW - 212

Squat - 

335X1 @7

350X1 @8

325X2 @7

305X2, 2, 2, 2 @5.5/7

CG Bench - 

205X1 @~7

195X2, 2, 2, 2 @5

Plate Deficit DL - 

365X3 @7.5

345X2, 2  @~6

Back-Glute-Ham-Raise - BWX14, 14, 14 @6.5/7

Stationary Bike - LISS; 20 minutes

Aggravated my shoulder somehow on squat warm-ups.  Made the whole session a slog.  Mostly just stayed at the same weights as last week.

BBM Peaking Block. Cycle 2. Session C.

sRPE @7.5

BW - 207

Deadlift - 

432.5X1 @7

450X1 @9

415X2 @10

385X2, 2, 2, 2 @~7

Incline Bench - 

185X1, 1 @7

155X3, 3, 3, 3 @~6

Hack Squat - 

160X6 @9

125X4, 4 @~5.5

1-Arm DB Rows - 85X11, 8, 8 @7/8

432.5 and 450 were both 1 rep PRs.  415X2 is a Rep PR, and 385 for 4X2 is a Volume PR for sets of 2.

Very tired after this session.  Fun to hit a bunch of PRs in week 2 of prep.

BBM Peaking Block. Cycle 2. Session B.

sRPE @7.5

BW - 208

Bench - 

205X1 @6.5

215X1 @7.5

205X2 @7.5

195X2, 2, 2, 2 @~6

Pause Squat - 

315X1 @~7

265X3, 3, 3, 3 @~5

Cambered Bar Bench - 

160X6 @8.5

150X4, 4, 4 @5.5/6.5

Machine Flye - X11, 9, 9 @7/8

Unlike Squats last session, Bench e1RM was actually up a little over last week despite dropping to lower reps.  Maybe it's something unique to Squat for me, or maybe getting low rep practice last session with Close Grips prepared me for this session.  [shrugs]

315X1 is a PR on Pause Squats.

BBM Peaking Block. Cycle 2. Session A

sRPE @7

BW - 210

Squat - 

350X1 @8

325X2 @7

305X2, 2, 2, 2 @~6

CG Bench - 

205X1 @6.5

190X2, 2, 2, 2 @~5.5

Plate Deficit DL - 

365X3 @~8

335X2, 2 @~6

GHR - BWX13, 13, 13 @6/~7

I expected there might be a drop-off in e1RM going from 5's to singles, and there was on Squat and a bit on CG Bench.  My Squat in particular seems to be much "weaker" as reps drop.

Deficit DL actually was a little higher in e1RM, but the rep change from 6's to a triple wasn't as dramatic either.

Skipped conditioning because I wanted to go buy a steak and go home and cook it and it was getting a bit late.

BBM Peaking Block. Cycle 1. Session C.

sRPE @6.5

BW - 211

Deadlift - up to 385X5 @7.5

Incline Bench - up to 155X6 @7.5

Paused Hack Squats - up to 150X6 @8

1-Arm DB Rows - 85X10, 10 @~7

Last day of the pivot week.  Starting next week, there will be so many singled, doubles, and triples.

I expected DL to be stronger than my usual projections...er...projected, but 385X5 @<8 was still a pleasant surprise.  Last block doing Wide Grip DL, my heaviest set was 370X3 @8.  In fact, this kind of makes me suspect that when I drop down to singles and doubles next week, I'll come back to earth a bit.

But all the supplemental and accessory lifts were also fairly strong on this day, so who knows.

BBM Peaking Block. Cycle 1. Session B.

sRPE @7

BW - 212

Bench (paused first and last reps) - up to 185X5 @7.5

Pause Squats - up to 275X6 @~8

Cambered Bar Bench - up to 160X6 @9

Machine Flyes - X10, 10, 10 @7/8.5

Rower - HIIT; 16 minutes

As usual, the long lay-off over Thanksgiving meant my first day back was great, but then soreness on this second day was a bit of an obstacle.

Weight on Bench was a fine starting point, but execution just felt a little off due to soreness.  Hoping this bounces back a bit as I get back in the groove.  (although I expect my pecs to be pretty sore in a day or so from this workout).  

I did add a pause on the first and last reps.  I expect we'll be pausing in the mock meet.  This block will be mainly singles and doubles on bench.  I only paused the first and last reps because this workout sets my "training max" for next week, and I wasn't sure that the e1RM from a fully paused set of 5 would give me as accurate of a starting point i.e. it might have artificially lowered the max.

Squats felt a little wonky from soreness, but pausing actually sometimes helps with that.  For me, not trying to bounce out of the hole can help things like adductor fatigue be less noticeable. 

BBM Peaking Block. Cycle 1. Session A.

sRPE @6.5

BW - 211

Squat - up to 315X5 @7.5

CG Bench - up to 185X6 @~8

Plate Deficit DL - up to 315X6 @7

GHR - BWX12, 12, 12 @~7

Stationary Bike - LISS; 20 minutes

Ended up just taking a 5 day break around the Thanksgiving holiday.  Rather than try to finish out the (already extended) General S+C template, I decided to jump right into prep for a mock meet on 12/31.

After all the lower specificity training the last few blocks, I had to really hold my emotions back and stay calm.  Tried to funnel all the arousal into extreme focus on technique.  In particular, reminding myself that the supplemental lifts can help build technical cues on the mains if I let them.

Block 8. Cycle 7. Session B.

BW - 229

Waist - 43.75"

sRPE @ 8

Press -
145X1, 1 @~8
127.5X5 @ 8

Bench -
235X1 @8
177.5X12, 12 @~8, 9

Chin-Ups -
BWX6, 4, 4 @ ~10

Pull-Downs -
120X10 @10
90X14 @9.5

Nice session.

I've been flagging Week 7 as my peak week since I've been using Emerging Strategies, and I will say that motivated me to dial-in a little tighter today.

Solid jumps on OHP.

Nice 5 lb. jump on Bench top set.  177.5X12 is a 12 Rep PR.  Second set was much tougher for some reason. 

Reps on Chins were comparable to last week, but BW was up 3 lbs. so it feels like progress.

Pull-Downs felt/have been feeling kind of plateau-y so instead of repeating the weight on the 2nd set, I dropped back to the work weight from week 1.   That was 90X12 @8 on the first set in week 1, so 90X14 @9.5 on the second set feels progress-ish.

Block 3 (Transmutation). Cycle 7. Session A.

BW - 213

Squat -
265X7 @5.5
305X3 @6.5
325X3 @7.75
330X3 @8
282.5X7, 7, 7 @7/8

CG Bench -
165X6 @6
177.5X7 @6.5
182.5X7, 7, 7 @7/7.5

Plate Deficit DL -
240X7 @7
252.5X7, 7 @7

Not sure about that 330X3 @8.  I had to go to a competition level of focused aggression that is pretty different from the other squat sessions this cycle.  Barring surprising increases in Bench and Deadlift next session, I think it's going to be time to pivot.  Everything is starting to hurt, sleep is getting tougher, etc. 

That said, close-grips made a big jump commensurate with the jump comp lift took this week.  This movement has averaged about 95% of the prior comp lift session, and this was right there.

Deficit DLs were also right in line with the comp lift.  Averaging about 92%.

All video is of top sets and final work sets.

Block 3 (Transmutation). Cycle 6. Session B.

BW - 216

2 ct. Pause Squat -
215X5 @5.5
245X5 @6.5
252.5X5, 5 @~7.5

Bench -
165X7 @6
197.5X3 @7
207.5X3 @7.5
212.5X3 @8
182.5X7, 7, 7 @7

Deadlift -
245X7 @6
300X3 @7
315X3 @8
267.5X7 @6.5

Much better session than last time.  Training at my normal time just makes such a difference.  I wish it didn't, but there you go.

Pause Squats were a bit scattered.  Previous Squat session indicated I might get a regression, and 215 moved slower than I would have liked.  But I still felt that my strength shouldn't have regressed that much, so I jumped to 245, and it ended up being slightly light.  Went up to 252.5, and it ended up being slightly heavy, so I called it good.  Dropping back down to 245 and doing a second set there just to try and get a third set @7 seemed silly.

Bench went really well.  By far the biggest jump of the cycle with a 5.4% increase in e1RM over last session on both the top set and the back-offs. 

Deadlift was much milder, but still positive.  I repeated last cycles weights, and got a slightly better RPE on the top set, but a much better RPE on the back-off set.

Looking for peaking patterns in the cycle so far:
Squat made it's biggest jump in Cycle 4, and 2nd biggest in Cycle 5.
Bench made increasingly bigger jumps culminating in Cycle 4, but then here made it's biggest jump in Cycle 6.
Deadlift made it's biggest jumps in the first three cycles with the biggest in Cycle 3. 

Pretty clear that I need to run minimum one more cycle here and see what happens.  I need to see if Squat bounces back at all from last session training in unusual conditions.  See what happens with Bench after this sessions sparkling performance, and see if anything moves one way or the other with Deadlift.

Video is of top sets and final work sets.

Maintenance / Rehab Block. Week 2. Day 2.

BW - 224

Press - 137.5X5, 5, 5

Pull-Ups - BWX5, 3

Pull-Downs (supinated) - X10, 10, 10 (straight-weight; +5 "lbs." from last time)

Hammer Curls - 35sX10, 8

Had an MRI on my hips today and dropped the file off with my P.T.  Will see him on Friday to get the scoop.

Press felt really good today.  Even though this is 8 lbs. off my best 3X5, this still surprised me.  This lift had felt like shit for a while.  We'll see how it goes.  My current theory is a combination of factors went into this:  1) Not Squatting and Deadlifting for the last week has reduced overall fatigue, 2a) Pulling back on Bench and Press weights AND volume has also reduced overall fatigue, and 2b) has allowed for a little bit of "peaking."  Basically, I'm doing a little less and so am not as sore and tired, and so my lifts may be temporarily spiking.  Again, just a theory for now.

Also, Pull-Ups blasted off today.  Last session (which was my first time doing pronated pull-ups in 6 YEARS), they were really rough out of the gate, and getting 3 was a grind.  I grabbed the bar today expecting only 3-4.  3 was smooth, then 4 went up pretty well, and then I did a slow but certain 5th.  Felt so good, I was tempted to get some extra sets/reps, but I stuck to the plan and just increased by 1 rep over last session.  I expect this quick improvement is mostly neurological as I re-familiarize myself with the movement.

Pull-Downs and Hammer Curls were fine.  Discomfort in my left hand is still present even in the pronated pull-down.  Also hoping this will benefit from the break from DL.

Texas Method - Week 4 - Volume Day (coached)

BW - 230

Squats -
BarX5
135X4
205X3
245X2
285X5, 5, 5, 5, 5

Bench -
BarX5
85X3
125X2
155X1
180X5, 5, 5, 5, 5

Deadlift -
135X3
225X2
295X1
340X3

Had a busy weekend, both with training and spotting and loading for a women's PL meet at my gym.  Had a great time at the meet, but was totally beat afterwards.  Had to come in for this session the next day.  My coach had also worked the meet, and he thought this would be a good opportunity to back off the volume weight just a touch, as we're also taking Intensity lifts down to triples.  To paraphrase him, "chances are, you won't get substantially stronger between now and the meet.  Now we want to make sure the strength you've developed is there on meet day."

So Volume Squats get reduced 10 lbs., and Volume Bench gets reduced by 2.5.

The 340X3 was heavy as hell, and slow going on the final rep.