Strega's "My So Called Lifts" (syndication)

[Skid]

Try using straps for your deads. Baker says it helps prevent CNS fatigue.

[strega]

Try using straps for your deads. Baker says it helps prevent CNS fatigue.

Sadly I always use straps.

[strega]

04-19-18
Week 68
Day 2


Press
45 x 6
65 x 2
85
95
105 x 5 x 2
107 x 5

Seated DB Press
(three sets done as one continuous set no rest)
15 x 5
20 x 15
25 x 10

(2 minute rest, than this set was combined with Side Delt Raise no rest)

30 x 10

Side Delt Raise
5 x 15

Lying Triceps Extension
22 x 10
32 x 20

The press seemed heavy today, but working faster on the other sets seemed to help my fatigue.
Not sure why but it felt better.

[strega]

04-21-18
Week 68
Day 3

Wide Lat Pull Down
30 x 6
75 x 10 x 3

Barbell Rows
45 x 10
95 x 3
135 x 6
125 x 12
115 x 18

DB Rear Delt Raises
5 x 10
10 x 12
12.5 x 10
10 x 12

Face Pulls
25 x 15
30 x 20
35 x 20

[strega]

04-22-18
Week 68
Day 4


Squat
45 x 5
135 x 3
225 x 2
265 x 1
295 x 2 x 3
325 x 1 PR

So on paper, I was going to follow this up with:
Stiff Leg Deadlifts, Standing Calf Raises, and Abs.

I had a few hours of yard work in front of me and I'll am still feeling a bit overworked.
Decide to take the PR and bank, I'm becoming comfortable with not doing a lot on squat and DL days.

[strega]

4-24-18
Week 69
Day 1

Bench Press
45 x 6
95 x 4
135 x 2
165 x 2
190 x 2
190 x 2
215 x1 PR
Took a 20 minute break due to minor family emergency. Cooled off way too much.
135 x 8 x 2

Thrilled with the PR as it erased one from November of 2016. On a weekly basis I've stayed on track since 01/09/18. Seems to be paying off.


Seated DB Press
15 x 15
20 x 12
20 x 10

Side Delt Raise
5 x 25

[strega]

4-25-18
Week 69
Day 2

Deadlift
135 x 3
225 x 1
265 x 1
315 x 1



360 x 0

What the hell just went on? Horrible in every way. I'm blaming it on the new wrist wraps not being broken in yet. I decide to publish this a form of public humiliation to remind myself to slow down and think before I start a lift.


Added insult to injury by resting 2 minutes and failing again.
335 x 0




Barbell Rows
115 x 4
115 x 6

Back sore, mind spent.

Barbell Shrugs
115 x 25



DB Curls
15 x 12
15 x 15
15 x 15

One minute rest between sets

[strega]

Last workout 04-25-18, Week 69 Day 2.

15 weeks I’ve not taken any rest days I’m feeling wore out a bit and need some recovery time. My lower back has muscle (?) soreness for at least ten days now. I’m going to skip days 3 & 4 and rest up a bit. Come back a bit lighter and let things heal up and recovery up.

Testing Elite Yoke Bar as a replacement for front squats. Feels like a good substitution as the camber is fairly extreme and push the weight forward.

04-29-18
Yoke Bar Squat
65x5
125x3
125x5
145x5

[strega]

04-30-18
Week 70
Day 1

Deadlift
135x4
225x2
225x2
245x5

Nice easy, recovery mode


One Arm DB Row
25x15
30x15
35x15

Hammer Curls
10x10
15x10
20x10 accidentally picked up 25 lbs in left hand
25x10 reversed the error and picked up 20 in the left hand
30x10 (alternating arms, previous were done in sync)

Baker seems to be fond of doing them together, I think I really prefer alternating.

[strega]

05-02-18
Week 70
Day 2



Yoke Bar Squat
65 x 5
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

I had stopped using this bar but I'm adding it back in for Front Squats.

While not a perfect textbook front squat this stock photo shows how the camber puts the weight forward.
I'll take that trade-off given my inability to get into proper form for a traditional front-squat.


Calf Raises
45 x 25
65 x 25


Hammer Curls
15 x 10
20 x 10
25 x 10
32.5 x 10 (PR)

[strega]

05-05-18
Week 70
Day 3

I went from the yard to the basement believing that it was a nice warmup. I can’t get my mind to figure out that I’m either out of shape or accept the limitation of the aging process. Reality was quickly delivered when I ran out of steam.

#Bench Press
45 x 5
95 x 3
135 x 2
145 x 8
135 x 8

#Incline DB Press
25 x 12
25 x 12

[strega]

05-06-18

Week 70

Day 3B and Day 4 (partial)

#Bench Press
45 x 10
95 x 12
115 x 12
115 x 12

#Press
45 x 12
55 x 12

#Rack Pulls
135 x 3
225 x 2
275 x 6

Used 1st pin above bottom cross member.

[hector]

Have you thought about using RPE?

Deadlifts don't all have to be done at a high intensity. I made my best progress in deadlifts by scaling back the weight and increasing volume.

[strega]

05-08-18
Week 71
Day 1

Squat
45 x 5
135 x 3
225 x 2
265x1
295x1
315x1

Backoffs were supposed to be only 20% off the bar. I went way low due to recovery issues.
225 x 8 x 3

This was supposed to be another 20% and 3 sets of pin squats. Having not done these I just did one set for form and decide to call it a day.
135 x 8

[strega]

Have you thought about using RPE?

Deadlifts don't all have to be done at a high intensity. I made my best progress in deadlifts by scaling back the weight and increasing volume.

@hector

Great question and I’ve thought, but I don’t know. Also, I’m curious as to why you ask? My missed reps on 4-25-19 or something else?

I’ll lay out some general stuff and any suggestions would be greatly appreciated.

I’m “roughly” following Andy Baker’s Barbell Club. I paid for the year and receive a weekly workout plan. I can say that I try to “follow” the Power-Building 4 day a week plan as much as I can, but I don’t have the stamina, mental drive or whatever to do 100% of what’s listed. Some days it will have five exercises and I can only 3 or 4. Some weeks I squeeze two days into one. Most older guys are doing the 3 day a week track but I prefer the exercise selection of the 4 day program.

Specifically, with DL’s I struggle with anything above five reps. Multiple sets are also very hard, I don’t have the stuff and the stress on the back accumulates quickly. I’ve been pretty sore for the past x weeks and only by dropping weight did things start to turn around.

Recently I sort of went on a PR hunt to knock out some old PR’s since 2016. I don’t know maybe I pushed too hard.

Maybe it’s my age or the fact that I sit at a desk 8 hours a day but I’m not feeling super fit.
I like the idea of RPE to adjust weight, I’m fearful of increasing volume in DL’s and Squats because I’m not sure I can handle it.

[hector]

Have you thought about using RPE?

Deadlifts don't all have to be done at a high intensity. I made my best progress in deadlifts by scaling back the weight and increasing volume.

@hector

Great question and I’ve thought, but I don’t know. Also, I’m curious as to why you ask? My missed reps on 4-25-19 or something else?

YEs. The missed reps and the comments at the top of this page and bottom of last one.

IMHO, missed reps mean your programming is sub-optimal. In that scenario I think scaling the intensity down and scaling the volume up makes for a workout where you can still progress, but you don't get as beat up.

And I think it's fine to adjust in real time. If you're having a workout where you suspect you won't hit your goal, it makes more sense to scale the weight down a bit (and even scale the volume up a bit, depending on circumstances) and then accomplish the adjusted goal. The set of 5 you achieve at 365lb will elicit a more valuable adaptation then the set of 5 you miss at 375. And, assuming like most of us that you're not a 18 year old running the LP, the two sets of 5 you achieve at 335 will probably be better still.

That said, this advice is 100% free, and still may not be worth what you pay for it. But the above has certainly held true in my training experience.

[strega]

@hector

Thanks for the feedback and solid advice. Missing reps this time was likely stupidity and not programming.

This was the plan.




My total stands at 890 and wanted to sneak in a single to hit 900. You think for someone turning 59 in June I’d not act like a fool.

Before working out I update Andy’s sheet and try to determine targets or ranges based on my log here, http://weightxreps.net/ and a spreadsheet.

I’m thinking the root of my problem is I’m completing work to move my numbers up and using poor form which is resulting in putting too much stress on my body. Maybe dial it back and don’t compromise form which is maybe a good justification for taking an RPE approach?

[hector]

I’m thinking the root of my problem is I’m completing work to move my numbers up and using poor form which is resulting in putting too much stress on my body. Maybe dial it back and don’t compromise form which is maybe a good justification for taking an RPE approach?

I think that sounds brilliant.
Bad form makes everything hurt!
RPE is going to take a minute to get used to, but is worth it. Important to remember is that you should gauge your RPE based on appropriate form. For instance, if you have to corrupt your form to make a lift then Mike Tuscherer automatically makes it a RPE 10 and steps the weight down.

[strega]

RPE is going to take a minute to get used to, but is worth it. Important to remember is that you should gauge your RPE based on appropriate form. For instance, if you have to corrupt your form to make a lift then Mike Tuscherer automatically makes it a RPE 10 and steps the weight down.

@hector Thanks for really pushing me on this. I think it's a good idea. I'm thinking it makes sense to take this in steps so I'm not overwhelmed. DL is where I'm all confused upside so I'll start tracking RPE with those and see what I get.

Summary for myself of sorts.

Rep-PR (1 Rep Max Calc)
1-350 350
2-315 332
4-295 328
5-285 328
8-245 306

Will be interesting to see what I actually start tracking at the moment what falls out. I am surprised to see the calc for rep max between 2 and 5 reps so close together. I really thought I was more all over the place.

[strega]

05-10-18
Week 71
Day 2

Press
45 x 5
65 x 3
85 x 8 x 3

Wide Lat Pull Down
35 x 10
70 x 10
80 x 10
80 x 10


Tri-Set 2 minutes between sets

Set 1
(Face Pulls 25 x 15) (Hammer Curls 20 x 15) (DB Rear Delt Raises 5 x 15)
Set 2
(Face Pulls 25 x 15) (Hammer Curls 20 x 15) (DB Rear Delt Raises 5 x 15)
Set 3
(Face Pulls 25 x 15) (Hammer Curls 20 x 15) (DB Rear Delt Raises 5 x 15)