RTS Block 2. Week 5. Day 3.

sRPE @7.5

BW - 223

SSB - 260X5, 5, 5 @7.5

Bench - 190X5, 4, 3, 2 @8/7

Incline Bench - 140X9, 9, 7 @~10

Deadlift Paused Off Floor - 

-    315X5, @7

-    345X3 @7.5

-    370X1 @7

CS Rows w/Straps - 

-    125X12, 8 @10

-    100X13 @10

Solid session to end the training block. 

We suspected the second block would be a bit of a step back after the steep and rapid progress of the first block.  In fact, Squat was the only lift that regressed.  Bench took a big step back at the beginning of the block but made up all that ground here by the end.  Deadlift started strong, made improvements, and then dropped off at the end.

For Squats, I'm pushing personal lifting dogma to the back, and starting in with stiff knee sleeves next block.

For Bench, I think I had a bit of a technical breakthrough the last two weeks around general tightness and specifically around tightness at the pause.  Excited to see if that carries forward.

For DL, we'll see.  There was a lot of technical work in the back half of this block around building tension before the pull, standing tall at lockout (instead of leaning back with soft knees), and having the bar path on the descent mirror the ascent.  That may have contributed to the drop-off at the end of the block as all the technique work got to be...a lot.  Hopefully it will become more ingrained and lead to good near-term results.

All in all, I'm excited to have another block of data for me and coach to look at.  I figure we'll need at least one, and probably 2-3 more before we can really start to build out "greatest hits" blocks for both development and peaking.

RTS Block 2. Week 5. Day 1.

sRPE @7

BW - 228

Deadlift - 

-    up to 412.5X1 @9.5

-    315X4 @4.5

-    325X4 @6

-    340X4 @7

Larsen Bench - 137.5X10, 10, 10 @7.5/9

Low Pin Squats - 

-    245X5 @6.5

-    265X3 @7.5

DB Bench - 

-    65sX13, 9 @10

-    60sX10  @10

Incline DB Rows w/Straps - 70sX9, 8, 7 @10

Was hoping for a PR double on DL, but ended up only being able to pull a single chipping last week's weight.  I did some extra warm-up volume trying to work on a technical note from my coach.  Not sure if the extra volume, or the changes might have impacted top set this week or not.  Back-offs were fine, and all the other work was fine-to-good.

Deficit DL, Pecs, Legs

sRPE @8

BW - 223

Deficit DL - 

-    up to 410X1(PR) @ 9

-    375X3(PR) @8.5

-    315X3, 3 @~6

DB Bench - 50sX15, 12 @~10

Machine Flyes - X10 @10

Leg Accessory Supersets -

-    Seated Leg Curls - X15, 11, 11 @9/10

-    Machine Adduction - X13, 13, 11 @9/10

-    Leg Extensions - X8, 10, 10 @9/10

Really didn't think I was going to be able to get a PR single on Deficit pulls this block.  I was thinking a lot about starting position and how to initiate the pull on the way to the gym, and possibly some things came together at the right time.

Been hitting triceps pretty consistently, and wanted to give pecs some love before I head into a comp bench wave.

I've started getting an itch to work leg curls, so moving downstream from Big Hippers to...Thigh Blasters?

Block 4 (Accumulation). Cycle 1. Session C.

BW - 216

Deadlift -
245X9@6
322.5X1@6
337.5X1@7
355X1@8.5
265X9, 9 @6.5

Front Squats -
135X7 @6
145X7, 7, 7, 7 @~7

Dips -
BW+10X7 @5.5
BW+15X7 @6.5
BW+20X7 @7
BWX12 @8

Not sure entirely what happened here.  I moved my feet back an inch or so on my deadlift set-up and ended up with my biggest DL in 6 months...at the beginning of a new training block.  So you could say it's the stance adjustment.  I also pulled Sumo for the first time ever earlier in this cycle.  When that came in at 112% of my Training Max (TM), I just assumed that I might be better at Sumo because I'm a good squatter.  But now my conventional pull comes in at 115% of my TM, but also with a slightly altered stance so....

I don't know.  We'll see.  I also got confused a bit by working on a bar pre-loaded with 100 lb. plates, and got it in my head that my back-off sets were supposed to be @7 rather than @8.  So I did less volume on the warm-ups, and less intensity on the back-offs.  Interested to see how it goes this week.

Front squats came in about where expected 53-58% of squat.  Movement felt very comfortable even though I haven't done them in a long time.  I think I'm just better at being "in my body" on squats than I've ever been.  How to move so that the fleet stay flat and the bar path stays fairly vertical.  Also, didn't have much trouble with the cross-arm rack position, but as weight increases, I expect the pressure on my chest to get uncomfortable like it has in the past.

Dips also came in about on target.  Expected 240-ish for the top-set weight, and ~15 reps for the back-offs.  Satisfied with where these are starting out. 

Video is of top sets and/or final work sets.

Pivot Day 1

BW - 212

Belt Squat - 115X10, 10, 10 @~6

DB Bench - 45sX10, 10, 10 @~5.5

Min-Band Straight-Arm Pull-Downs - 3X10

Hammer Curls - 25sX10, 10, 10 @5/7

I need to look around for tips on how to make the belt squat less awkward to get in and out of. 

Could have gone up on DB Bench, as the weight felt easier each set, but the shoulders also felt a bit "crunchy" not having done this movement in a while, so I let it ride.

Hoping to use the band pull-downs to help a little bit with keeping the bar in groove on DL.  I may actually try it with mixed grip for shits and giggles.

Kept rest time <2 and="" aria-haspopup="true" class="goog-spellcheck-word" curls="" id=":df.3" min.="" on="" role="menuitem" span="" style="background: yellow;" tabindex="-1" the="">RPE
hilariously climbed by 1 on each set.

Block 2 (Accumulation). Cycle 3. Day 2.

BW - 212

Squat - 225X10 @5.5

High Bar Squat - 225X3, 3, 3 @~6

Bench - 155X8, 8, 8 @~6

Deadlift - 235X8, 8, 8 @6.5

Conditioning - LISS; Treadmill; 20 minutes

Another solid session.

Quad still "tickles" a lot during warm-ups on squats, and a bit during the 10 rep set.  I get acclimated to it, and it doesn't really interfere with my work sets.  I am sometimes waking up in the night to find my quads really achy, and hard to get into a position where they calm back down.  I get something similar when I've been driving for a long time.

Mis-loaded the bench to 155 instead of 145 and it was til @6 so....interesting.

On DL, getting more acclimated to holding position and taking a breath at the bottom of the rep.  SUPER boring on warm-ups, but actually seems to help prevent cardio fatigue on the work sets.  In addition to keeping form tighter.

HLM. Week 3. Day 3.

BW - 229

SSB Squat - 270X5, 5, 5, 5

Press -
145X1
115X5, 5, 5, 5, 5

Deadlift -
350X1, 1, 1
315X5

SSB Squats still feeling pretty good.  They're challenging, but not grind-y.  Last set shown.

Press still feels heavy through the last warm-ups, but then I "get up" for the work-set and it feels pretty good.  Back-off sets were all fast.  Top set and last back-off shown.

DL felt okay.  Working hard to get back to a strong "chest-up" position to start the lift.  I feel like I was better at this pre-adductor lay-off, and am working to get it back.  Currently "squeezing" my chest up to "take the slack out of the bar" as the final set-up cue before I pull.  Not quite there yet, but getting a bit better.  Last single and back-off set shown.

HLM. Week 2. Day 3.

BW - 225

Safety Bar Squat - 260X5, 5, 5, 5

Press -
140X3
110X5, 5, 5, 5

Deadlift - 335X3, 3

Solid session.

SSB Squats feeling more natural.  Last set shown.

Press also felt very solid, as it should at these intensities.  Top set and last back-off shown.

Deadlift felt better this week than last.  Really trying to hone in on getting my chest-up and tight to start the lift.  A little bit better on this day.  Last set shown.

HLM. Week 1. Day 2.

BW - 225

Safety Bar Squat - 250X5, 5, 5

Press -
135X5
110X5, 5, 5

Deadlift - 325X5

First time using a SSB so...Rep PR!  I was told the bar is 70 lbs. so 2 plates should be 250.  Had to fiddle around with pad placement.  Putting it right on tom of my shoulders, I felt it pushing down into my neck rather than my upper back, and it also made it fairly vertical feeling coming up.  On sets 2 and 3, I worked to find a "natural" way to set it a bit lower on my back, and was able to use a bit more hip drive with that placement.  Ideally, I'd like the mechanics to fall half way between a high bar and low bar, give the benefit of the upper back work from the camber, but also allow for a narrow-to-medium stance to lessen strain on my adductor.  1st and 3rd sets shown for comparison.

This was still the ramp up week for the new program so I just left the press top-set at the same weight as my 3X5 last week.  Top-set and last back-off set shown.

Last week, 315X5 on DL felt very easy (as I would hope), so I did add weight to this movement.  These were harder than I would have expected, but my set up is pretty weak.  My upper back is definitely not extended or "proud" the way it should be prior to the pull.  This needs work.

Greyskull LP. Session 22

BW - 227

Bench - 210X5, 5, 8

Chin-ups - BW; 28 Reps; 8 sets

Deadlift - 360X5

210X8 is a Rep PR on Bench and a 3X5 LP PR.  RPE 10 thanks to the spotter pushing me to get that last rep.  No video, but this was a max effort, one arm locks out way before the other, slooooooow PR.

More reps AND sets on chins on this day.  Mostly used my least favorite chin-up station in the gym (wobbly stand and has smooth, large diameter grips), so might have beaten the total reps in fewer sets at a better station.  Whatevs.  Volume uber alles.

360X5 is a Rep PR on Deadlift.  4 reps would have been a PR, but I was determined to get a 1X5 LP PR.  Similar to how I've been handling the Squat, I really took my time on these instead of trying to "blast" through them.  While that made the initial reps maybe feel a little slower, I think it helped the later reps.

Novice LP. Session 56 (Greyskull Squats and Press)

BW - 229

Press -
142.5X5, 5, 3
130X7

Deadlift -
370X3
330X3

Chin-Ups - BWX8, 5, 4, 4
super-set with
Dips -
BW+25X9, 9
BWX18

142.5X5 is a Rep PR on Press.  Failed pretty hard on the 4th rep of the 3rd set.

Backed off 10% and hit a strong set of 7.  Thought that was also a PR, but turns out I needed one more.

Went back and forth on how to proceed, but I'm going to move on to the next stage with a top set of 5, a 90% set of 5, and a 90% AMRAP.  Still not sure if the 90% should be X5,XAMRAP, or just XAMRAP, but we'll see how it goes.

370X3 is a Rep PR on the Deadlift.  Adjust camera angle to try and get more info.  Want to capture the bottom of the foot, and the bar path against the leg in addition to back angle.

229(BW)X8 is maybe a Rep PR on chins.  Felt only okay.

254(BW+25)X9 and 229(BW)X18 are both Rep PRs on Dips.  These are feeling good and don't seem to be giving me additional shoulder issues so far.

Novice LP. Session 49 (Greyskull Squats and Press)

BW - 226

Bench -
220X5
197.5X5, 5

Deadlift -
360X3
320X3

Chin-Ups - BWX7, 5, 4

220X5 is a Rep PR on Bench.  I should probably start filming these at some point.  RPE ~9.

360X3 is a Rep PR on Deadlift.  1st rep got in front of me a little bit, and my grip was starting to give a little on the last rep.  I don't remember ever having a grip issue on DL.  Considering how much chin-up volume I'm doing, I would have thought grip was covered.  But now that we're getting well past BW+100, chin-ups at BW + DL once every 2 weeks may not be enough stimulus to the grip.  Something to start thinking about.

Back-off set felt very strong.  Not quite speed work, but fast.

No dips today.  Was ready to get out of the gym, so just hit some chins.

Novice LP. Session 46 (Greyskull Squats and Press)

BW - 227

Press - 130X5, 5, 7

Deadlift -
355X3
315X3

Chin-Ups - BWX9, 5, 5, 5
super-set with
Dips -
BW+25X6, 6
BWX15

130X7 is a Rep PR on Press.  I discovered that I can cinch the belt MUCH tighter for this movement than for Squat and Pull since I don't have to hinge over.  It really seemed to help.

355X3 is a Rep PR in the Deadlift.  Felt pretty good.  Back-off set felt strong as well.  I would still like to find a way to get my upper back position stronger through the movement.

Dips are feeling pretty good.  I was nervous about these because my right shoulder was feeling pretty fried after the PR pressing, but it ended up being okay.

Novice LP. Session 33 (Greyskull Squats)

BW - 227

Bench -
210X5
190X5, 5

Deadlift -
340X3
305X3

Dips - BWX8, 8, 8

Bench went well.  210X5 ties my lifetime PR.  After the slight pec strain last week, I decided to switch to a top set with back-offs.

Deadlift felt a little rougher.  Back was kind of bothering me on all the warm-ups.  Top set felt about as expected, but the back-off set was surprisingly hard compared to last session.  I don't really see any form issues here so I'm not sure what.

Stretched out my shoulders really well before dips, and tried to keep them more locked in and focus on loading the triceps.  Felt good at the time, shoulders aren't giving me too much trouble the next day.

Texas Method Team Training. Week 10. Volume Day

BW - 226

Squats - 310X5X5

Bench - 185X5X5

Deadlift - 245X10X2

Almost there.  Next week I get to go for 315 on 5X5, and I'm stoked about it.  Naturally, my schedule for next week is all fucked up, and I won't be able to lift on my regular day, and may not get to lift with coach or team.  Fuck it, though.  I'm gonna get it.

Bench went better than it did last volume day.

Deadlift was a little bit wonky.  I was having trouble executing good technique and still moving fast.  Keeping an eye on.

Texas Method Team Training. Week 3. Volume Day

BW - 226

Squat - 265X5X5

Bench - 185X5X5

Deadlift - 190X10X2

Everything went well.  Squats are still finding the relatively pain free middle-path between the lingering low-back/left hip strain, and last week's fading ab strain.

Bench is getting further dialed in to the following new cues:
1) Get way up on my traps
2) Don't let breathing cause a loss of tightness between reps
3) Keep the elbows fairly tucked for as long as possible to lock-out
That last is much better on my shoulders.

Deadlift is finding the lowest starting hip position where they don't shoot up and knees don't get in the way.

Texas Method Team Training. Week 3. Intensity Day

BW - 225

Squat - 305X5

Bench - 205X3

Deadlift - 305X5

Squat went better than expected.  Strength is no doubt there, but I have to walk the fine line between and ab and low-back strain.  Still, the work set was better than several of the warm-up sets.

Missed my 4th rep on bench.  Coach said, "Good news!  We're going to triples now."  Haha.

Deadlift also went surprisingly well.  Early on, the low back strain was giving me a lot of trouble.  On the work set, I started the pull with my hips a little lower and was able to get my legs more involved in getting the bar to my knees.

Texas Method Team Training. Week 2. Volume Day

BW - 221

Squats - 260X5X5

Bench - 180X5X5

Deadlift - 185X10X2

Coach had me working on contracting my abs harder to try and help out with the hip/low-back issue.  It worked, BUT on the 3rd rep of my 3rd set of squats, something went POP under a rib on the left side.  Nothing terrible, but made it so I couldn't keep contracting my abs that way.  All I could do was laugh.

Bench went really well.  Tightening up the technique even more.  Today the focus was on staying super tight, up on my traps, and not relaxing at all when I took a breath between reps.  It made the breathing harder, but the lifting stronger.

My hip/low-back thing was bugging me on Speed DL as well.  We tried lowering the starting position for my hips just a bit, and that helped.  We'll have to see how that handles on intensity day.

Texas Method Team Training. Week 2. Intensity Day

BW - 223

Squat - 295X5

Bench - 200X5

Deadlift - 295X5

The lingering strain in my left hip and low back is making squatting harder than it should be.  Strength is there, but everything is tentative working around the hip.

Bench was pretty heavy, but I'm making some modifications to technique that may help.

Deadlift was frustratingly heavy, but we're making some mods here as well.