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.

Reps and Volume. Week 1. Bench

BW - 227

Bench -
BarX5
95X5
135X3
155X2
185X1
155X13, 7

Cable Rows - X100

Straight-Bar Pushdowns - X100

My goal is 155X20.  My best with this weight is 17; set on 9/15 last year, after coming back from injury.  I'm pausing the first and last reps on all sets.  Don't know when or if I was pausing previously.  It will be interesting to see if these shoot up as conditioning/work-capacity increase, or if I've really 'lost' something during the meet training.

The important thing is that there's no shoulder pain associated with this workout.

Light weights on the 100 rep sets, and I got all the way through.

Pre-Meet - VERY Light Day

BW - 231

Squats -
BarX5
135X3
185X2
215X5

Bench -
BarX5
85X3
105X3
125X5, 5

Pulldowns - 3 sets of 10

4 days out from the meet, so a VERY light day.

Pre-Meet - Light Day

BW - 229

Squat -
BarX5
135X4
195X3
255X2
300X1
205X5

Press -
BarX5
75X5
90X5

Deadlift -
135X5
195X3
255X2
295X1

Six days out from the meet, so a light day.

Texas Method - Week 7 - Intensity Day (coached)

BW - 229

Squats -
BarX5
160X4
240X3
305X2
340X1
363X1

Bench -
BarX5
90X4
135X3
165X2
195X1
230X0
215X1

Went into the meet room on worked up with the actual meet-day equipment including the kilo plates, so all weights above are approximate.  The gym owner, who is running the meet and will be judging that day gave me commands.

He said my depth on the top squat was borderline.

The top-set on bench just about stapled me, but then they pulled off 5 kg and the judge thought it looked like an opener.  I think the difference was aggression.

Coached Training

BW - 216

Squat - worked up to 230X5

Press - worked up to 120X5

Deadlift - worked up to 260X5

P.T. cleared me to do all three lifts.  To give myself a more fixed goal for my rehab, I've decided to do a full meet (my first) that is being held at my gym in March.

Because of the low back issues, I felt now was as good a time as any to get live coaching, particularly on the Squat and Deadlift.  This was a first, get-to-know-each-other session.  I'll be out of town next week, and then we'll start in earnest the Monday after that.

Programming seems that it's going to follow a pretty typical, Texas-style linear progression.  That's fine.  It's having an outside set of eyes on my technique under heavy load that's important to me so I don't reinjure myself.