BW - 226
Squat - 85, 95, 105X25
Bench - 230X3, 3, 3
Pull-Ups - BWX6, 5, 2 (13 total reps)
RDL - 225X5, 5
Pull-Downs (supinated) - X12, 10, 10 (straight-weight; same weight as previous)
Hammer Curls - 40sX7, 6
Starr Rehab squats continue. Lift feels fine. Adductor still very tight in the AM.
Bench moved very well. 3X3 PR.
Pull-Ups were a bit tougher today, but BW was also higher than it's been for this movement in a while. Had to finally add a 3rd set to increase total reps over previous session.
Having discovered that I can do RDL without aggravating my adductor, I'll be putting those in until I can pull from the floor. Starting off fairly light, but will do this every session, and make 10 lb. jumps as long as both of those things are feasible.
Got enough reps on pull-downs to up the weight next time.
Was basically fried out by the time I got to hammer curls. Five less reps than with the same weight/sets earlier in the week. Whatevs. It's just curls.
Monday, July 9, 2018
Thursday, July 5, 2018
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.
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.
Tuesday, July 3, 2018
Maintenance / Rehab Block. Week 6. Day 1.
BW - 223
Squat - 265X25, 25, 25
Press -
125X5@7
130X5@8
137.5X5@9
Chin-Ups - BWX8, 5, 5, 5, 4 (27 total reps)
Pull-Downs - X6, 5, 5 (straight-weight; same weight as last time, but different machine)
BB Curls - ~55X12, 10
Starr Rehab Squats continue just fine. Conditioning getting much more acclimated. First set with no thought to stop for extra breaths. No trouble from the adductor.
Press felt a little bit better today. I pulled the warm-up weights down a bit. I'd been going 45, 75, 95, 115, all X5, and I thought maybe I was getting a bit too much fatigue. So this time I went 45, 85, 105, 115. The 115 felt much fresher, and so did the first work set. Enough that I felt confident finally bumping up the weight for the last set, and it still felt @9. This is all very squishy.
Chin-ups started off feeling very strong for the first few sets, but I also hit a 15 month low in measured body weight. Still got 1 more total rep than last time.
Pull-Downs were very hard, however I was having to use the "lesser" pull-down machine. It's not as ideal of a bar path, and who knows how the actual resistance compares to my usual machine.
Curls were a bit stronger.
Squat - 265X25, 25, 25
Press -
125X5@7
130X5@8
137.5X5@9
Chin-Ups - BWX8, 5, 5, 5, 4 (27 total reps)
Pull-Downs - X6, 5, 5 (straight-weight; same weight as last time, but different machine)
BB Curls - ~55X12, 10
Starr Rehab Squats continue just fine. Conditioning getting much more acclimated. First set with no thought to stop for extra breaths. No trouble from the adductor.
Press felt a little bit better today. I pulled the warm-up weights down a bit. I'd been going 45, 75, 95, 115, all X5, and I thought maybe I was getting a bit too much fatigue. So this time I went 45, 85, 105, 115. The 115 felt much fresher, and so did the first work set. Enough that I felt confident finally bumping up the weight for the last set, and it still felt @9. This is all very squishy.
Chin-ups started off feeling very strong for the first few sets, but I also hit a 15 month low in measured body weight. Still got 1 more total rep than last time.
Pull-Downs were very hard, however I was having to use the "lesser" pull-down machine. It's not as ideal of a bar path, and who knows how the actual resistance compares to my usual machine.
Curls were a bit stronger.
Monday, July 2, 2018
Maintenance / Rehab Block. Week 5. Day 3.
BW - 225
Squats - 55X25, 25, 25
Bench - 255X3, 3, 3
Pull-Ups - BWX7, 4 (11 total reps)
Pull-Downs (supinated) - X10, 10, 7 (straight-weight; + "5" lbs. from last week)
Hammer Curls - 40sX8, 7
Starr Rehab Protocol continuing on squats. These were fine. A bit easier, actually, probably got a bit acclimated to the higher reps.
Put my feet down on the bench first the first time in a month. No adductor pain. I've decided to just continue with the progression I was on with feet up. Should last for at least a few sessions. Technically a 3X3 PR.
Pull-Ups felt strong, but 7 definitely felt like upper limit. Expect to have to add a set the next session or two to keep total volume rising.
Also, reverse-grip pull-down finally got to a weight I couldn't hit 10 with. Will push this weight again next ime.
Likewise, Hammer curls dropped off with the weight increase and will stay at this weight until 2X10+.
Squats - 55X25, 25, 25
Bench - 255X3, 3, 3
Pull-Ups - BWX7, 4 (11 total reps)
Pull-Downs (supinated) - X10, 10, 7 (straight-weight; + "5" lbs. from last week)
Hammer Curls - 40sX8, 7
Starr Rehab Protocol continuing on squats. These were fine. A bit easier, actually, probably got a bit acclimated to the higher reps.
Put my feet down on the bench first the first time in a month. No adductor pain. I've decided to just continue with the progression I was on with feet up. Should last for at least a few sessions. Technically a 3X3 PR.
Pull-Ups felt strong, but 7 definitely felt like upper limit. Expect to have to add a set the next session or two to keep total volume rising.
Also, reverse-grip pull-down finally got to a weight I couldn't hit 10 with. Will push this weight again next ime.
Likewise, Hammer curls dropped off with the weight increase and will stay at this weight until 2X10+.
Thursday, June 28, 2018
Maintenance / Rehab Block. Week 5. Day 2.
BW - 226
Starr Rehab Squats - 45X25, 25, 25
Press -
115X5 @ ~7
125X5 @ ~8
130X5 @ ~9
135X5 @ ~9
Chin-Ups - BWX8, 5, 5, 5, 3 (26 total reps)
Pull-Downs - X8, 8, 6 (straight-weight; same weight as previous)
BB Curls - ~55X11, 8
Adductor strain has settled into persistent guerrilla warfare with me. Hides out until I've forgotten about it, and then strikes out of nowhere. Decided to start trying the Starr Rehab Protocol thingy. Starting of with 3 sets of 25 on squats. These were okay. Haven't noticed any real difference the next day.
Still fucking around with BBM and RPE on Press since it had been stuck for a while anyway. Because I thought the extra volume of doing my normal warm-up jumps but with all 5s might have been fatiguing last time, I tried taking some bigger jumps to start this time. Was hoping 125 was going to be @7, but 115 felt like it might be that when I got there. Still I made my planned jumps to 125, 130, and 135. These were okay. I think the 135 felt a bit better than last week which seemed about @10
Chin-ups were only okay as were pull-downs.
Added weight to curls and they still went pretty well.
Starr Rehab Squats - 45X25, 25, 25
Press -
115X5 @ ~7
125X5 @ ~8
130X5 @ ~9
135X5 @ ~9
Chin-Ups - BWX8, 5, 5, 5, 3 (26 total reps)
Pull-Downs - X8, 8, 6 (straight-weight; same weight as previous)
BB Curls - ~55X11, 8
Adductor strain has settled into persistent guerrilla warfare with me. Hides out until I've forgotten about it, and then strikes out of nowhere. Decided to start trying the Starr Rehab Protocol thingy. Starting of with 3 sets of 25 on squats. These were okay. Haven't noticed any real difference the next day.
Still fucking around with BBM and RPE on Press since it had been stuck for a while anyway. Because I thought the extra volume of doing my normal warm-up jumps but with all 5s might have been fatiguing last time, I tried taking some bigger jumps to start this time. Was hoping 125 was going to be @7, but 115 felt like it might be that when I got there. Still I made my planned jumps to 125, 130, and 135. These were okay. I think the 135 felt a bit better than last week which seemed about @10
Chin-ups were only okay as were pull-downs.
Added weight to curls and they still went pretty well.
Tuesday, June 26, 2018
Maintenance / Rehab Block. Week 5. Day 1.
BW - 225
Feet-Up Bench - 220X3, 3, 3
Pull-Ups - BWX6, 4 (10 total reps)
Pull-Downs (supinated) - X10, 10, 10 (straight-weight, + "5 lbs." from last time)
Hammer Curls - 35sX12, 10
First day back from our annual camping trip. Was itching to Squat, etc. again, but decided to keep playing it safe. Thinking I'll still play it by ear a bit until after July 4th since that holiday will throw some more chaos into my schedule.
Feet-up bench still moving pretty well as long as I make sure my hips and shoulders are well centered on the pad. Bench is probably the first movement I will try to come back on as my adductor heals ups. I feel like I can just stay in this progression and put my feet on the floor for more power. So maybe I go for 225 for 3X3 this Friday as my return to full power bench, and then progress back up from there. It looks like I don't have a 3X3 PR recorded for Bench. 235X3X2 is probably the closest, so that would put me in striking distance on that. And I would be adding a true Volume Day back in at that point as well, I believe. May need to think on that a bit more.
Pull-Ups felt very strong once again. 1 more rep than last time in the same number of sets.
Also got all 3X10 with more weight on the pull-up machine for supinated pull-downs. These were definitely a couple of all out sets to get there. Expect to hit a wall next time. Or not.
Also got 10+ on both sets of Hammer Curls, so will add weight to those next time.
Feet-Up Bench - 220X3, 3, 3
Pull-Ups - BWX6, 4 (10 total reps)
Pull-Downs (supinated) - X10, 10, 10 (straight-weight, + "5 lbs." from last time)
Hammer Curls - 35sX12, 10
First day back from our annual camping trip. Was itching to Squat, etc. again, but decided to keep playing it safe. Thinking I'll still play it by ear a bit until after July 4th since that holiday will throw some more chaos into my schedule.
Feet-up bench still moving pretty well as long as I make sure my hips and shoulders are well centered on the pad. Bench is probably the first movement I will try to come back on as my adductor heals ups. I feel like I can just stay in this progression and put my feet on the floor for more power. So maybe I go for 225 for 3X3 this Friday as my return to full power bench, and then progress back up from there. It looks like I don't have a 3X3 PR recorded for Bench. 235X3X2 is probably the closest, so that would put me in striking distance on that. And I would be adding a true Volume Day back in at that point as well, I believe. May need to think on that a bit more.
Pull-Ups felt very strong once again. 1 more rep than last time in the same number of sets.
Also got all 3X10 with more weight on the pull-up machine for supinated pull-downs. These were definitely a couple of all out sets to get there. Expect to hit a wall next time. Or not.
Also got 10+ on both sets of Hammer Curls, so will add weight to those next time.
Maintenance / Rehab Block. Week 4. Day 2.
BW - 225
Press -
130X5
135X5
125X7
Chin-Ups - BWX8, 5, 5, 5, 4
Pull-Downs - X8, 6, 5 (straight-weight, +"5 lbs." over last week)
BB Curls - 50X12, 12
Training day before a camping trip. Decided to play around with RPE a bit (shhhhh, don't tell). Was going to to shoot for 3 sets of 5 @ RPE 7, 8, 9. Regular programming called for 142.5 for 3X5, so I was targeting that for my final set. That ended up shooting me in the foot a bit. 125X5 felt a bit heavier than expected. I jumped to 130X5 hoping for an @7, but it ended up being more of an @9. Went up to 135, and it was just about a limit set. Not sure what the take-away is. Either it was a bad day, and I wouldn't have gotten the 142.5 for sets across even though I got 140X5X3 last week, or the additional volume of warm-up sets being all 5s generated enough fatigue to limit performance at higher intensity. Probably the only real take-away is that I made a bunch of changes at once, and now I can't determine causality.
Chin-ups went well, though. More total reps in the same number of sets.
Upped the weight on pull-downs, and they really dropped off. Will try that same weight next time.
Got to 12 on both sets of curls, so will up the weight next time.
Press -
130X5
135X5
125X7
Chin-Ups - BWX8, 5, 5, 5, 4
Pull-Downs - X8, 6, 5 (straight-weight, +"5 lbs." over last week)
BB Curls - 50X12, 12
Training day before a camping trip. Decided to play around with RPE a bit (shhhhh, don't tell). Was going to to shoot for 3 sets of 5 @ RPE 7, 8, 9. Regular programming called for 142.5 for 3X5, so I was targeting that for my final set. That ended up shooting me in the foot a bit. 125X5 felt a bit heavier than expected. I jumped to 130X5 hoping for an @7, but it ended up being more of an @9. Went up to 135, and it was just about a limit set. Not sure what the take-away is. Either it was a bad day, and I wouldn't have gotten the 142.5 for sets across even though I got 140X5X3 last week, or the additional volume of warm-up sets being all 5s generated enough fatigue to limit performance at higher intensity. Probably the only real take-away is that I made a bunch of changes at once, and now I can't determine causality.
Chin-ups went well, though. More total reps in the same number of sets.
Upped the weight on pull-downs, and they really dropped off. Will try that same weight next time.
Got to 12 on both sets of curls, so will up the weight next time.
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