All in all, a solid if not spectacular session. Squat moved well.
Bench was probably about RPE 9.5, but felt good.
Once again, I was hoping to come in and pull 375X5, but this time the bar started slipping out of my hand on rep 3, so it was another 2X3. I'll just progress 2X3, I guess. Per the Barbell Logic podcast, they believe it is important that the weight on I.D. continue to move up. Both sets shown.
Squats were fairly easy both today and on Volume Day. 6 weeks in (4 weeks since I tweaked it based on the Barbell Logic podcast, and some SS forum posts), I'm starting to suspect that I need to increase the weight at least on the light day. There is a quote on the podcast about, "light day should feel as hard if not harder than volume day" and "if you do two sets on light day and it's easy, you better add a set, and you might need to go up in weight." I'm already at 3 sets. I've been going at 87.5% of VD weight. That's because the suggestion was 85-90% and I decided to just go in the middle so I had room to adjust up or down in that range. Believe I will adjust up now, but just 1% and go from there. I.D. weights are in PR territory from here on out. My warm-ups on I.D have felt pretty crappy until the last single or so, therefore I want to make sure I'm not dipping to far into my recovery to fast. Final set of this day shown.
Pressing movements on light day have been at a much higher relative intensity, and continue to feel like it. 2nd set was a bit of a struggle as bar path got off at lockout on the final rep. Pulled it back together for a decently hard 3rd set (shown).
Big jump in chins today. Went from 37 reps in 10 sets last week, to 38 reps in 8 sets this week. That's my first time averaging 5 reps per set since I started this volume experiment! I did get into a lengthy chat with the gym owner before the last two sets and so was well recovered, but I got 5 reps on both sets, which is pretty big for me. Still telling myself I will take this experiment to 50 total reps before making any changes.
Everything moved pretty well on Squat and Bench. Final sets shown.
The increase in Deadlift weight from 310, has these feeling a bit more like real work-sets and not as much like speed work. That's good. I'm contemplating if I need to add another set on V.D. because of last I.D.'s shit-show. But I want to give the weight increase a chance to drive adaptation first. Trying to avoid increasing both weight AND sets at the same time so that I've got a better chance of understanding what's working and what's not. Final set shown.
385X5 is a PR on Squats. As has been usual on Intensity Day, the late-middle warm-up sets didn't feel great, but the last single of warm-ups felt okay, and then the work set felt really good.
That was the good news. The rest wasn't so good. Press felt very heavy in the late warm-ups. I girded my loins and still went into the work set looking for 5, but failed on rep 4. So okay. We'll move on to 2X3 for Press on I.D. Technically, this is a 2X3 PR. Both sets shown.
Deadlifts were an even bigger disaster. Based on advice I got from a Starting Strength coach on their forum, I reset my DL by 15 lbs. so that I could progress again with the preferred 1X5 -> 2X3 -> 3X2 -> 5X1 ID progression. Well, I failed on rep 3. However, watching the video and being honest with myself, I think I gave up on it pretty quick. The 2nd and 3rd sets of 2 looked plenty strong and fast. Therefore, I will go at this weight again next week. I will either get the 5, or look for 2X3 to progress on. 1st and 3rd sets shown.
Squats moving fast, but leave me feeling achy. Hopefully, that's about right for the middle day. 3rd set shown.
Achy-ness from the Squats made Bench fairly uncomfortable. Probably because I plant my feet slightly far out. These moved well though. Got a hand-off on the last set, and that always helps.
Squats moved very well. RPE 8 at the most. Glad the weight is going up next week as these may be starting to feel to easy. Final sets shown in all videos.
Press volume felt better today at heavier weight than last Press VD. RPE 8.5 on the last set probably. Technique felt much more dialed-in and controlled for one thing, and probably a bit more acclimated to 5X5 staring week 5.
Deadlifts starting to feel heavier, so probably (hopefully) closer to the correct weight/volume to trigger adaptation. Probably RPE 8 on the last set.
380X5 is a Squat PR. Moved pretty well. Depth is borderline, but feels tight at the bottom.
227.5X5 ties a PR on Bench. Probably about RPE 9.5 (i.e. couldn't have gotten another rep, but possibly could have had a touch more weight). A good tip that came up on the Barbell Logic podcast with Matt Reynolds was that right when the bench hits a hard sticking point, allow it to drift back over your face a bit more, and that movement actually allows the elbows to extend without having to push the weight up. The effect is that you move an inch or so closer to lockout, and through the sticking point. I felt that very much on this last rep.
390X3 on Deadlift ties a PR. Last rep was also about RPE 9.5 Had to reset after the 2nd rep because the bar shifted on the platform.
