Per ler mer: My log

[perman]

Been lifting since early 2012, numbers are nothing special but I've worked for them.
Start of lp for sets of 5: 60/35/60 kg at around 87.5 kg (chubby) at 1,78 m.
End of lp after 4-6 months (can't remember) and a back injury I mark as the end: 125/82.5/140 kg at something like 95 kg (slightly chubbier)
Now 5 years after that with various iterations of SS/TM/self made bastardizations: 172.5*1@8/95*1@8/175*1@straight back at 93 kg (still chubby, but steadily getting a little better).

I have an excuse for why the disparity isn't higher for each lift:
Squats: Been doing high-bar post LP since whenever I try to bring low-bar back, either my shoulders or back can't handle it. Would like to go low-bar some day preferably with a coach, but it's far lower now so I suspect I'd need weeks and maybe even months to even match my high-bar, too far down the high-bar hole now...
Bench press: Didn't bench for 1.5-2 years because of a shoulder injury and I think my test is too low probably. Had it measured at 375 ng/dl which my current doctor claims is within normal (apparently the same as the average total testosterone of 80-year olds, which is normal). Only have a month left of my thesis and will leave this city and plan to get a proper work-up of this in the new year when I get a new doctor. My fantasy is to start on TRT and graduate from poverty bench. Even with current highish volume, it still moves very slow.
Deadlift: Currently trying Mike T's straight back schtick. Had 185*5 at 98kg half a year ago with an ugly back. Deadlift fell 20-30% immediately after I started trying to be strict about back angle, filming all work-sets nowadays and living in perpetual doubt about how strict I am about back angle before I declare a set RPE 10.

Been doing Jordan's programs since January since I started dieting and RPE appealed to me as a way of choosing weights without having to program a decline, appealed more to my ego.

Currently doing my second cycle of my self-modified Bridge where I switch out the assistance exercises and add 2 exercises at the end of each session that I superset. Then I follow his weekly undulating volume without having to worry too much about buying a program. If I wasn't cheap, I'd buy his cycles, may do so later.
First 4 weeks now, I plan to do something like this:
Mondays:
Belted squats with 5s @8
15% Incline bench 8s @9
RDL 7s@8
Chins for 5s/DB bench for 10s

Wednesday:
Comp bench with 5s @8
2ct Pause squat with 4s @9
Press with 7s @8
Triceps 10s/Hammer curls 10s

Friday:
Unbelted deadlifts with 5s @straight back (low resolution way of determining RPE, flexed back is @10, everything else is <@8)
Paused banded bench press with 5s @9
Front squats with 8s @8
Dips for 8s/Good mornings for 8s

[slowmotion]

I'll be following your log, Per.

[perman]

Unschedueled GPP day
- 7 minute density block of chins, 23 reps. Have done 27 before with a scheme of 4, 3, 3 and so on. Did 5 first set now, felt like I blew my wad too quickly just with that, or maybe I didn't have enough urgency. Density blocks aren't chill at all, not sure I'm a fan, but they work in a time-crunch which I had today since the gym was closing an hour after I came.
- Warm-up and then quasi 7-minute density block of presses at 50-55 kg of strict presses, didn't count or care since I normally do press 1.5, just got some volume in.
- Ran a 3k on a treadmill to test myself. Got 21 minutes, which is horrible. My shins stopped me more than my conditioning, was probably around 120 bpm before the last 5 minutes. Can't handle running very well, but I want to be able to do 15 minutes at a 3k no matter when ideally, which is the lowest minimal requirement in the army here in Norway and something everyone could do at 18 years old.

[perman]

I'll be following your log, Per.

Cheers. Can't remember you from the ss-forums, new nick, new user or is my memory horrible?

[slowmotion]

I'll be following your log, Per.

Cheers. Can't remember you from the ss-forums, new nick, new user or is my memory horrible?

No, same nick, but I don't remember you having a log at SS? I can't comment on your memory.

[perman]

I'll be following your log, Per.

Cheers. Can't remember you from the ss-forums, new nick, new user or is my memory horrible?

No, same nick, but I don't remember you having a log at SS? I can't comment on your memory.

Nah, I commented everywhere else:P

[perman]

Week 2 Bridge cycle 2 Monday:
- Squat w/ belt for 5s: 140@6.5, 145@7.5, 152.5@7.5, 155@8, 8. 152.5 was @8.5 last week, while I smoked 155 today, maybe should have gone for 157.5 or 160, but I accumulated that quality volume and I still have 2 more weeks of 5s. Psychologically, I expected the 155 to be harder and initially rated them higher, but the bar speed was decent. Suspect I may be overrating my squat RPEs a little cause they're hard.
- 15% incline medium grip bp for 8s: 40@idc, 50@idc, 60@7.5, 65@8.5, 8.5, 66*6@9.5. Last set fell apart, maybe that 3 minute break was too short for an @8.5 set, even if it's an upper body one. Think I should err on 4 minutes for the last 1-2 sets.
- RDL for 7s: 60@sb, 100@sb, 110@ sb, 120@sb, sb, sb (sb = straight back from video). Lost one of my 2 straps, so I did mixed grip. Feels like my hands get exhausted abit by lots of RDL volume with mixed grip, even if I never was in danger of losing the bar with it. Need to buy new straps, grip shouldn't be a factor at all for RDLs, not that I'm sure it necessarily is.
- Chins/DB BP superset. Chins for +7kg*5,4, went home. DB bp for 16*20, 20, 16 (saw a video where Jerimy Hamilton favored high rep db bench for the soreness the day after, may be bogus, but why not?)

[perman]

Bah, I have like 4 sessions I haven't put in. Deliver my thesis 1st of november, so cut down to 2 a week this week, living in a monotone writing existence now

Think I might cut down to 1 a week next week, just to safe it. Even with all my writing, I'm not sure the end product will be good "enough". Planning to train and log properly after I'm done.

2 a week template that seems suited to my recovery:
Tues:
Squat w. belt: 1@8 5@8, 8, 8.
1 ct pause-bench 5@6,7,8,8,8
Paused deadlift 4@6,7,8,8
Bodybuilding superset

Friday:
Deadlift: 1@8, 5@8,8,8
Tng bench 4@7,8,9+3 sets @ 8-9
Squat without belt 6@6,7,8,8
Bodybuilding superset

[olekto]

Ser ut som om det har blitt lite latter i det siste året.

Maybe it will pick up? Following.