Dexter's Log

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
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BW:178.0
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Comp Press: 140x3 x 10 sets
DB Incline Bench: 45's x 15 x 5 sets
Band Assisted Dips: Red x 12 x 5 sets
Hollow Body Hold x 30s x 5 sets
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:178.0
-
Assault Bike x 30min [10.2 Miles]
Band Assisted Chinup: Red x 10 x 5 sets
Blast Strap Front Plank x 45s x 2 sets; x 30s x 3 sets
DB Bicep Curl: 15's x 15 x 5 sets
Neck Extensions: 15 x 30,20
**Minimal training time today so I kept it light and rested minimally between sets.

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
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BW:179.8
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Comp Deadlift: 315 x 3 x 10 sets
DB RDL: 67.5's x 10 x 4 sets
Back Raise: BW x 20 x 5 sets
Calf Raise x 30 x 5 sets
Ab Wheel x 30 x 2 sets
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
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03/07/2021
BW:179.0
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Comp Bench: 225 x 3 x 10 sets
DB Bench: 65's x 12 x 5 sets
Pushups: BW x 20,20,15,15,10,10,10
Banded Pushdown: Red x 50 x 1 set
=====
03/08/2021
BW:180.4
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Assault Bike x 30min [10.4 Miles]
Inverted Row x 15,12,10,10,8
Banded Pull-a-part: Red x 25,20,15,15
Blast Strap Front Plank: 45s x 4 sets; 30s x 1 set
Bicep Curl: 33 x 25,20,15,15
Neck: 15lb x 50r x 1 set

[JohnHelton]

How are you enjoying the low rep / high set count work? I think it is really productive, but I get a little anxious without at least one set per week that is higher RPE to help auto regulate.

[dcw]

How are you enjoying the low rep / high set count work? I think it is really productive, but I get a little anxious without at least one set per week that is higher RPE to help auto regulate.

Sorry, John. Been MIA. The HVLF training is pretty productive, I think, but it's incredibly boring and monotonous. My press actually responded the best to it, I think, but I didn't do it long enough to really evaluate it. I got bored and decided to take a low stress week and pivot into something else. One last thought...I think that to *really* do it right (for me), I'd need some sort of bar speed device to keep me honest. My default seems to be to just add weight every session, even if the data is telling me not to.

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
Took a low stress week 3/8-3/14. I got bored with what I was doing and wanted to pivot into something else, AND I started Judo again a few weeks ago after a multi year hiatus, which ramped up fatigue a little forcing the break. Started back up on 03/15/21 with SBS Strength RTF with some pretty conservative numbers to begin with, and I'm starting the block doing everything raw (no belt, sleeves, or wraps). Current schedule is this:
Sun - Train
Mon - Conditioning/Judo
Tue - Train
Wed - Conditioning or OFF
Thu - Train
Fri - Conditioning/Judo
Sat - Train
=====
03/15/2021
BW:178.2
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Assault Bike x 30min [10.2 Miles]
FFESS, Blast Strap Front Plank, Calf Raises
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JUDO x 60min
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03/16/2021
BW:178.0
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High Bar Squat (no belt): 220 x 5r x 4s; 220 x 11r
Spoto Bench: 120 x 7r x 4s; 120 x 19r
SLDL: 200 x 7r x 4s; 200 x 20r
0-1-0 Neutral Grip Chinup: BW x 10,5,4,3,2,1,5,4,3,3
Bi's and Tri's
=====
03/17/2021
BW:177.0
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Assault Bike x 30min [9.8 Miles]
FFESS, Leg Raise, DB Windmill (an effort was made, lol), and Blast Strap Pushups
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03/18/2021
BW:177.2
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1ct Pause Bench: 175 x 5r x 4s; 175 x 11r
High Bar Pin Squat (deep): 170 x 7r x 4s; 170 x 15r [I'm going, basically, as deep as I possibly can]
Incline Bench: 110 x 7r x 4s; 110 x 20r
DB SA Row: 55 x 10r x 5s
=====
03/19/2021
BW:177.6
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Assault Bike x 35min [11.5 Miles]
Ab Wheel, Copenhagen Plank
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60min Judo
=====
03/20/2021
BW:177.2
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Deadlift: 262.5 x 5r x 4s; 262.5 x 14r
CG Bench: 135 x 7r x 4s; 135 x 28r
Band Assisted Pullup: Red x 7r x 4s; x 17r
Biceps
=====
03/21/2021
BW:178.6
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Press (no belt): 112.5 x 5r x 4s; 112x5 x 10r
SSB Squat (no belt): 180 x 7r x 4s; 180 x 24r
Rear Delt, Side Delt, Chest Fly's, Calves
=====

[JohnHelton]

How are you enjoying the low rep / high set count work? I think it is really productive, but I get a little anxious without at least one set per week that is higher RPE to help auto regulate.

Sorry, John. Been MIA. The HVLF training is pretty productive, I think, but it's incredibly boring and monotonous. My press actually responded the best to it, I think, but I didn't do it long enough to really evaluate it. I got bored and decided to take a low stress week and pivot into something else. One last thought...I think that to *really* do it right (for me), I'd need some sort of bar speed device to keep me honest. My default seems to be to just add weight every session, even if the data is telling me not to.

I have decided I think HVLF is great for strength but I need to combine it with at least one set (maybe on a different day) when I push the weight to @7-8 to test strength and autoregulate my e1RM.

[dcw]

How are you enjoying the low rep / high set count work? I think it is really productive, but I get a little anxious without at least one set per week that is higher RPE to help auto regulate.

Sorry, John. Been MIA. The HVLF training is pretty productive, I think, but it's incredibly boring and monotonous. My press actually responded the best to it, I think, but I didn't do it long enough to really evaluate it. I got bored and decided to take a low stress week and pivot into something else. One last thought...I think that to *really* do it right (for me), I'd need some sort of bar speed device to keep me honest. My default seems to be to just add weight every session, even if the data is telling me not to.

I have decided I think HVLF is great for strength but I need to combine it with at least one set (maybe on a different day) when I push the weight to @7-8 to test strength and autoregulate my e1RM.

I think I agree, for all the reasons you mentioned.

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:176.6
-
Assault Bike x 33.5min [11.2 Miles]
Blast Strap Front Plank x 60s,45s,45s,30s,30s,30s
Side Plank Twist x 10r x 3 sets
-
Judo x 60min @ RPE 5 - Technique stuff, mostly.
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
Tuesday 3/23/2021
BW:176.6
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High Bar Squat (no belt): 237.5 x 4,4,4,4,15
Spoto Bench Press: 135 x 6,6,6,6,20
SLDL (no belt): 225 x 6,6,6,6,15
010 Neutral Grip Pullup: BW x 7,7,7,7,8
=====
Wednesday 03/24/2021
BW:177.0
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Assault Bike x 30min [9.8 Miles]
Leg Raise x 5 x 8 sets [EMOM]
Lying Reverse Crunch x 8,5,5,6,6
=====
Thursday 03/25/2021
BW:176.6
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Bench Press: 187.5 x 4,4,4,4,12
High Bar Pin Squat (no belt): 185 x 6,6,6,6,15
Incline Bench Press: 125 x 6,6,6,6,20
BB Deficit BOR: 85 x 15 x 4 sets
=====
Friday 03/26/2021
BW:176.4
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Assault Bike x 36.5min [11.8 Miles]
Ab Wheel x 25 x 4 sets
Copenhagen Plank x 30s x 3 sets
DB Bicep Curl: 15's x 25,25,15,15,10,10
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60min JUDO @ 7
=====
Saturday 03/27/2021
BW:177.2
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Deadlift (no belt): 287.5 x 4,4,4,4,15
CG Bench: 150x6,6,6,6,25
Band Assisted Pullup: Red x 8,8,8,8,18
Rope Tricep Pushdown: 50 x 15,15,10,10
=====
Sunday 03/28/2021
BW:178.2
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Press (no belt): 120x4,4,4,4,11
SSB Squat (no belt): 200 x 6,6,6,6,20
Cable High Row: 25lb x 25r x 4 sets
DB Chest Fly: 15's x 16,12,12
Calf Raise x 25r x 2 sets
=====