The Book of Mu

[Murelli]

Male, 29, 173cm (metric units, deal with it, you are the only country using fake units) tall.
Current goal = 100kg Press, because I'm weak.

Current program = The Bridge

12/09/17
93.1kg
SQ (this is lowbar with belt, ergo competition squat) 120x5@6, 125x5@7, 130x5@8
TnG Beltless Strict PR (this is my light press) 49x4@7, 51x4@7, 54x4@8 (undershot RPEs, gauging them in this exercise is hard)
Mid-shin rack pulls 105x7@6, 110x7@7, 115x7@8

[Murelli]

14/09/2017
91.3kg (WTF!)
2ct pause squat no belt 95x4@7, 100x4@7.5, 105x4@8.5 (slight undershooting don't know why)
1ct BP 80x5@6, 82.5x5@7, 85x5@7.5 (WTF again)
PENDLAY rows 60x8@6, 63x8@7, 66x8x2@8

Didn't lift right for a few weeks and now I can't even RPE... SAD!

[Kregna]

Why the couple of kg weight loss, bro?

[Murelli]

Why the couple of kg weight loss, bro?

Do you know about Avatar Nutrition? Well, I was 99kg at 173cm after a layoff, and almost at 33% bodyfat. That sucked and I needed to lose weight = joined avatar, started doing a Slow Fat Loss (the slowest fat loss setting) and a quick LP to get weights back up. In a span of 3 months I lost 7 kg and started a quick reverse to put calories back up and to not allow my training to suffer so much. Fucked around with diet for the last three weeks because of family duties and came back from a quick trip that involved a lotta beers with my brothers-in-law.

It's probably water weight coming off. I'm still reverse dieting to get my cals up and get back on the slow fat loss until I'm 10% body fat.

[mbasic]

did/do you do any specific program adjustment to target your press goal of 220.462# ?

[Murelli]

did/do you do any specific program adjustment to target your press goal of 220.462# ?

I'm currently running The Bridge with two presses and only one bench, as suggested. My light press is TnG Strict Beltless.

After it I plan to keep pressing volume up (2x/wk, maybe some overload/underload + "competition") with 1x/wk bench. I'm still navigating through The Bridge while I think about what to do next (maybe I'll tune it and run it again or just figure out a macrocycle of my own and run it, I like the idea of x1@8 as the first set, for example).

The 100kg Press is just a goal to keep me going. What's life without goals?

[Murelli]

Today
92kg
DL 130x5@6, 135x5@7, 140x5@8 - belt not tight enough brought RPE up.
PR 50x5@6, 52x5@7, 54x5@7 - lower back fatigue from deadlifts dissipated and I got a better hip bounce on set 3.
303 squats, no belt 80x8@7, 82.5x8@8 - lower back fatigue set the RPE on these.

[Murelli]

Yesterday
92.3kg
SQ 125x5@6, 130x5@7, 132.5x5x3@8
TnG Strict Press (no belt) 53x4@6, 56x4@8, 57x4@8, 29x4@9 (yeeeeeah, only undershot the first and third sets)
Mid-shin deadlift (no belt - I'll qualify w/ belt henceforth, cause most of the lifts are beltless) 110x7@6, 115x7@7, 117.5x7x2@8

Gr8!

[Murelli]

Yesterday
92.2kg
2ct pause SQ 102.5x4@6, 105x4@7, 110x4x3@8
1ct BP 83x5@6, 85x5@7, 88x5@7.5, 89x5x3@8
PENDLAY row 62.5x8@6, 65x8@7, 67.5x8x3@8

Gr8 again. Squats didn't feel so solid - had a little wobble going down and sometimes going up. Tried to mess with grip width to see if it was a bar positioning thing (I have a screwed up right shoulder - I'm made all wrong).

Forgot to pause on some bench reps and I'm almost sure that made RPE go slightly down.

[Murelli]

Today

92kg
DL 135x5@6, 140x5@6, 145x5x3@8 - changed to alternate grip on set 2 and profited.

PR 50x5@7, 52x5@8, 7, 54x5@9, 50x5@8- What? Fatigue killed it - Deadlifts took the lower back and all that bench from Wednesday the shoulders. I'll try a full rest between DL and PR to see if it helps. Maybe I just need more conditioning (stop skipping GPP, duh).

303 tempo SQ 60x8@6, 62.5x8@7, 65x8x2@8.

[Kregna]

You thought about swapping your DLs with tempo squats to leave you fresh for the squats and fresher for the pressing? I find squats and deadlifts leave me worse for upper body movements but the opposite isn't really true

[Murelli]

You thought about swapping your DLs with tempo squats to leave you fresh for the squats and fresher for the pressing? I find squats and deadlifts leave me worse for upper body movements but the opposite isn't really true

Wasn't my idea. My DL setup leaves my with an almost horizontal back, and my lower back takes a huge beating from that, so I always get better pressing after squats than after deadlifts.

I'm following The Bridge as written, and it gets me 3x5 Deadlifts before pressing on Friday. It was thought out for benching and they suggest that you can change for two pressing movements instead, but on a second thought I should have kept CGBP on Monday and BP on Friday, with pressing after 2ct pause squats on Wednesday.

[Murelli]

Yesterday

93.1kg
SQ 130x5@7,135x5x3@8 - overshot the first set, which was supposed to be @6 and went straight on with it (@6 supposedly doesn't count, so no problem there)
CGBP (lolwut?) 90x4@7, 93x4@7.5, 97.5x4x2@9
Mid shin rack pull 85x7@9 (yup, lower back fatigue set the RPE because I couldn't do 2 more reps without unlocking my lower back), 80x7@7, 82.5x7@8, 85x7@9

Yeah, lower back fatigue is still pretty real and still messing things up. Tried to put ze bensch in to get some intraworkout rest but it wasn't enough...

[Murelli]

Yesterday

92.2kg
2ct pause SQ - 90x4@6, 92.5x4@7, 95x4@8
PR - 50x5@7, 51.5x5@8
Row - 60x8@7, 62.5x7@7 (miscounted)

Took the volume waaaaay down because I'm sick.

Big company problems - my sector is moving its office between buildings, so there's a lot of cardboard boxes laying around. They smell like shit and have a whole lot of dust on them, so they are throtling my allergies to 130%, which in turn got me with a nasty upper/lower airway something. Lots of phlegm, coughing, clogged sinus, and a little shortness of breath.

Shouldn't have trained yesterday... Will probably not on Saturday.

[Murelli]

I really need this infection to end so I can train!

[Manveer]

I really need this infection to end so I can train!

[Murelli]

Thanks for Manveer's help, the infection is wearing off. Maybe... maybe I'll be able to train tomorrow. I have half a mind to do a micro-LP or something like that.

[peez]

Murelli, I should probably apologize for using too similar a log title - I had been planning to use it for years (and could not change it on the old site) - and only after starting my own log here did I see that my idea wasn't quite as original as I had hoped. Hope you don't mind!

[Kregna]

I really need this infection to end so I can train!

I used to be really into Disturbed and I see some on the board are. I think they became a gateway band for me to heavier metal like In Flames, Children of Bodom, All That Remains... Start with Linkin Park, end with Satan's music

Murelli, I should probably apologize for using too similar a log title - I had been planning to use it for years (and could not change it on the old site) - and only after starting my own log here did I see that my idea wasn't quite as original as I had hoped. Hope you don't mind!

Death to peez

[peez]

Death to peez

Yeah, death and taxes.