HLM. Week 8. Day 3.

BW - 222

Safety Bar Squats - 260X5, 5, 5, 5

Press -
150X3
120X5, 5, 5, 5

Deadlift - 345X3, 3

Tempting to credit the first week of diet work from BBM with the weight loss here, but it was also a weekend morning session as opposed to my usual weekday afternoon.  Still, that's my lowest bodyweight since April '17.

Top set of SSB felt @ 7.5, looks @ 6.5.  I'm a couple weeks into documenting this "feels" RPE and "speed" RPE data, so it's time to start thinking about how I want to use it.

Top set of Press felt @9.5, looks about like that.  It's so strange because the first two reps looks like I could do a set of 5, but just a little bit of bar path deviation ups the difficulty on the 3rd rep into max effort territory.

Last back-off set felt @ 7, and looks @ 6.  For me, there seems to be two kinds of "feels" RPEs right now: Strength and Fatigue.  This felt @ 7 because I was just getting gassed.  I guess the lesson here is that I should add some conditioning in, and get my work capacity up.

2nd set of DL felt @ 7 and looks @ 6.  Definitely not heavy enough, but I hope that's in part because the programming has been working.

Old Man Texas Method. Week 3. Intensity Day

BW - 229

Squat - 375X5

Press - 147.5X5

Deadlift - 385X3

Everything went pretty well on this day.  Tied or exceeded PRs.

375X5 on Squat ties the existing PR.  Moved pretty well.  Depth, as always, is borderline.  Sunk the last rep pretty well, though.

147.5X5 is a PR on Press.  All out effort, but I did get over my toes on the lockout.

385X3 ties the existing PR on Deadlift. These moved well.  The first rep in particular felt really strong.

Greyskull LP. Session 25

BW - 231

Press -
152.5X3
137.5X8, 5

Chin-Ups - BW; 30 Reps; 8 Sets

Squats -
370X5
335X7, 5

152.5X3 and 137.5X8 are both Rep PRs on Press.  I think a 4th rep would have been there at 152.5, but I let the bar get out in front of me too far and got on my toes.  Pretty clear in the first video.  The set of 8 at 137.5 was also RPE 9.5 or so.

On Chins, I got a couple more reps, and one less set than last time.  Progress.

No PRs on Squats.  I've I'd been paying attention, I might have gone for a 6 rep PR on the first set.  I've been starting to feel a little beat up by Squats, and my form was getting bad (bad bar path and bad depth).  Today I made a game time decision to switch to the same phase that Press is in:  Top set followed by AMRAP @ 90% and another set of 90%X5 for volume.  Knowing I would only have one set at 370, I really took my time.  Focused on bar path and depth.  I'm feeling like the days of toying around with these advanced novice LP strategies like Greyskull are coming to an end for the Squat, and I will need to move back into some intermediate programming very soon.  I've managed to stretch it out almost a full year on Squat and Bench, so that's not too bad.