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[gtl]

Playing a little bit of catch up here.

I lift in my garage. 31 years old. 178lbs ~15% bf

Recent history:
squatted 325x1@9.5 on the SSB followed by 225x20, pulled 435@8.5 but missed 455 sumo, pressed 135@8 but missed 150, benched tng 230@8.5 and missed 240 all in the week leading up to my wedding, then went on a honeymoon and ate and drank from sunrise to sunset

I haven't done a non SSB squat in 11 months due to some twisting/tilting/weird shit that I've always had and was fucking me up. Prior to that, best squat was 340 in the garage and 325 back in 2012 in a USAPL meet

I've benched 235@8 TNG and 220 paused back in 2012 in a USAPL meet with some rep PR that would tie out to a better E1RM then those numbers.

Squatting has always driven my DL up. I've pulled 465 sumo and 450 back in 2012 in a USAPL meet, but haven't pulled more than 440 since 2012.


2017.09.30

Conventional Deadlift
145x5, 195x5, 245x3
285x3, 312x3
342x3@7.5
302x5@8

Pause Bench
45x8, 95x5, 135x5, 162x3
182x3
195x3@8
175x2x5 (@7, @8)

Wide Grip Pullups 3x8

Casual, no preworkout (just coffee), playing with the dogs and cleaning the garage between sets. We got back from St. Lucia at 1am and this was around 1pm the next day. I had barspeeds for today, but lost them.


2017.10.01

LBBS
45x5, 95x5, 135x5
165x3, 185x3, 205x3
225x3x3

Press
45x8, 75x8, 95x3x8

First time LBBS in 11 months or something like that. Felt really weird and had a hard time with shoulders/bar position. Ended up doing the thumbs around/bent wrist/wrist wraps for now. Surprisingly, I didn't feel all twisted and uneven and shit. Press was without belt, wrist wraps, etc. just to get a light press movement in today.


2017.10.03

SSB Squat
45x5, 95x5, 135x5
185x3@4.0 (.86, .86, .88)
223x3@6.0 (.71, .72, .68)
250x3@7.0 (.61, .57, .54)
275x3@9.0 (.49, .41, .34)
243x5@8.0 (.42)
228x5@8.0 (.46)
228x5@8.0 (.46)

Feet Up Close Grip Bench Press (FUCGBP)
45x8, 95x8, 132x8, 152x3x8

Landmine Row
45x10, 100x10, 110x10, 120x10, 100x10

Super shitty day at work, not enough food, and later than usual made this a not so great day to say the least


2017.10.04

Viking Press
45x2x10, 60x10, 80x10, 115x10, 130x3x10

Netural Grip Chins 3x8

DB Hammer Curlz 20x3x12

Planks 6x 30s on/30s off

Nothing special here...




So, that's it. I don't really have a plan or program at the moment. I'll probably do some SSB squats on Fri, and pick back up Sun or Mon, but I'm not sure what I'll do yet.

[gtl]

2017.10.06

SSB Squat
45x5, 95x5, 135x5
185x3@5.0 (.80, .77, .76)
213x3@6.0 (.71, .67, .69)
225x3@6.5 (.63, .60, .59) repeat 7x w/ 60 sec rest..
225x3@6.5 (.60)
225x3@7.0 (.57)
225x3@7.0 (.54)
225x3@7.5 (.48)
225x3@7.5 (.52)
225x3@7.5 (.48)
225x3@7.5 (.48)

TNG Bench RAWWWW (no wrist wraps/belt)
45x8, 95x5, 135x5, 162x5
185x5@6.5 (.34)
195x5@6.5 (.34)
205x5@8.0 (.24)
185x8@8

Ez-Bar Curls 35xAMRAP w/ 60 sec rest.. 30,22,18

squats went ok.. I ended last cycle at 238 for 8x3 @ >8
bench was solid
curlz were good

what now?

[gtl]

TBR W1D1

SSB Squat
45x5, 95x5, 135x5
185x3@WU (.82, .80, .79)
218x8@7.5 (.66, ..., .51)
218x8@7.5 (.65, ..., .52)
213x8@7.5 (.71, ..., .49)
213x8@7.5 (.65, ..., .52) https://youtu.be/ACF2SPTjZHE
213x8@7.5 (.65, ..., .51)

target @7
3-4min rests with first and last rep avg barspeed
31min total work+rest

Bench
45x5, 95x5, 132x5
155x3@WU (.57, .57, .62)
170x8@6.0 (.50, ..., .45)
180x8@7.0 (.42, ..., .30)
180x8@8.5 (.42, ..., .21)
170x8@9.0 (.43, ..., .18) https://youtu.be/qV3Nc3zo6ws
162x8@8.0 (.45, ..., .25)

target @7
3-5 min rests with first and last rep avg barspeed
34min total work+rest

Pendlay Row
115x8@6
125x8@7
125x8@7
125x8@7.5

target @7
2min rest
10min total work+rest

Slightly overshot squats and tried to adjust for, but ended with a consistent @7.5
I think squat took it all out of me and made bench super unpredictable. Considering I did 185,195,205x5@8, I figured somewhere between 170-180 would be spot on.
By the time I got to rows, I was just dead and probably sandbagged here a little bit.

I felt like I tried to move quickly through warmups and limit rest on worksets, but I took about 7 mins between lifts including changing/setting up bars, which made this 88min total.

[gtl]

TBR W1D2

Pause DL (Conventional)
145x6 no pause
145x6
195x6
232x6@6
232x6@6
232x6@6
232x6@6
232x6@6 https://youtu.be/N2wbThwOFTE

target @6
4-5min rest, skipped last set (time)
37min total work+rest

2ct. Pause Bench
45x8, 95x6, 132x6
150x6@5.0 (.43, ..., ???)
150x6@5.0 (.43, ..., .42)
160x6@6.5 (.45, ..., .35) https://youtu.be/HcTOnulevgs
160x6@7.0 (.41, ..., .29)
160x6@8.0 (.38, ..., .24)

target @7
3min rest with first and last rep avg barspeed
28min total work+rest

Landmine Row
110x8@6
115x8@6.5
120x8@7
120x8@

target @7
1.5min rest
9min total work+rest


Felt kind of hard to call @6 on a pause deadlift.. I think these could've been closer to @7-7.5 towards the end, especially from a fatigue standpoint.

Bench was unpredictable, again. The first set of 150 I figured was light, but based on yesterday, would get me to @7 in a set or two.

[gtl]

TBR W1D3

Comp Bench
45x8, 95x5, 135x5
155x3@WU (.47, .47, .47)
175x5@6.5 (.38, ..., .32)
180x5@7.5 (.40, ..., .27)
180x5@7.5 (.40, ..., .28) https://youtu.be/R6et0oTm1n4
180x5@8.5 (.38, ..., .20)
172x5@8.5 (.28, ..., .24)

target @7
3-5min rest
34min total work+rest

Front Squat
45x5, 95x5, 135x5
155x8@7? (.80, ..., .75) https://youtu.be/wD8nnuXeWxA
155x8@7? (.79, ..., .75)
155x8@7? (.76, ..., .72)
155x8@7? (.75, ..., .69)

target @7
3min rest
27min total work+rest

FU Bench
45x8, 95x8
135x8@7
135x8@7
135x8@7
135x8@7

target @7
2min rest
16min total workset+rest

Still struggling with bench, consistency, and predictability of RPE
Haven't done front squats in 14 months when I ran a front squat focused LP and ended with 220x4x4. Basically, struggled with wrists, grip, elbows/thoracic extension, etc. RPE was more based on cardiovascular/strangulation/struggle and not barspeed

[Mahendra]

Front squats for sets of 8 should be illegal.

[gtl]

Front squats for sets of 8 should be illegal.

Heh... They were so light, it didn't matter too much, but the first time doing front squats after a hiatus is terrible.

My wrists were like NO!
My anterior deltoids were like NO!
My upper back/thoracic extension was like NO! -- also partially from fatigue after bench

And I felt like I was falling forward every rep. They don't look bad to me, though... but it was only 155lbs.

If we keep them in, I might consider putting heeled shoes back on. I dunno.

[Mahendra]

I do like front squats, but they take some time to get used to. Sometimes, my wrists hurt for no reasons, and the rest of the time, I feel nothing at all. Weird.

But, they be good!

I used to front squat with heeled shoes but I personally prefer flat shoes for them now. For whatever reason, heeled shoes makes all of my squats a lot harder.

[gtl]

TBR W1D4

Deadlift (Conventional)
145x6, 195x6
245x3@WU (.56, .59, .47)
275x6@5.5 (.51, ..., .39)
275x6@7.0 (.48, ..., .30) https://youtu.be/rf8Nk_NkZcg
275x6@7.0 (.46, ..., .32)
275x6@7.0 (.48, ..., .30)
275x6@7.0 (.49, ..., .31) https://youtu.be/RTeF-Inqy2s

target @7
5-6min rest
41min total work+rest

CGBP
45x8, 95x8, 135x8
155x8@? (.52, ..., .46)
155x8@? (.52, ..., .44)
155x8@? (.53, ..., .43)
155x8@? (.53, ..., .38)
155x8@? (.49, ..., .32) https://youtu.be/1CSWW4UtKCM

target @7
4-5min rest
38min total work+rest

Tried to do my first set hookgrip bc straps have always messed with me getting my back set. Realized that was not gonna work, so did the rest of the sets with straps. Skipped the last set due to time/fatigue. Comparing 2nd set to 5th set helped me make that decision, plus I was already resting 6mins.

For CGBP, RPEs per barspeed were ~5-6, but 8s.. after deadlifting, and tired AF, plus adding weight to sets every other day this week caused me to overshoot

Ran out of time for power shrugs. I'll try to do them tomorrow

[gtl]

TBR W2D1

SSB Squat
45x5, 95x5, 135x5
185x3@WU (.83, .83, .80)
218x8@6.5 (.72, ..., .60)
218x8@7.0 (.69, ..., .57)
218x8@7.0 (.68, ..., .55)
218x8@7.0 (.68, ..., .55)
218x8@7.5 (.64, ..., .51)

target @7
3-4min rest
33min work+rest

Bench
45x8, 95x5, 132x5
162x3@WU (.55, .56, .58)
177x8@7.0 (.50, ..., .38) [@5.5 per minV]
177x8@8.0 (.43, ..., .29) [@7.0 per minV]
177x8@9.0 (.43, ..., .17)
162x8@7.0 (.45, ..., .31)
162x8@6.5 (.49, ..., .33)

target @7
3-5min rest
36min work+rest

Pendlay Row
115x8@6
125x8@6.5
135x8@7
135x8@7

target @7
2min rest
10min work+rest

Some progress on my squat this week, maintaining 218 for all 5 sets, maintaining rest periods, and keeping RPE at target.

Bench is unpredictable. On the first set of 8, the barspeeds weren't that slow, but it was harder than but I definitely could not have done more than 3 reps. I was a bit in disbelief/being stubborn and repeated the 3rd set after exceeding the target on set 2. Oh well. Set 4 and 5 felt reallly smooth.

Pendlay rows felt better, too

[gtl]

TBR W2D2

Pause DL (Conventional)
145x6 no pause
145x6
195x6
234x6@6.5
234x6@6.5
234x6@6.5
234x6@6.5
234x6@6.5

target @7
4-5min rest
40min work+rest

2ct. Pause Bench
45x8, 95x6, 132x6
155x6@6.5 (.44, ..., .38) [@5.5 per minV]
160x6@7.0 (.43, ..., .37) [@6.0 per minV]
160x6@7.0 (.42, ..., .33) [@6.5 per minV]
160x6@7.0 (.47, ..., .33) [@6.5 per minV]
160x6@8.0 (.42, ..., .24)

target @7
3min rest
27min work+rest

Landmine Row
45x8, 110x8@6
120x8@6.5
125x8@7
125x8@7

target @7
2min rest
10min work+rest


Repeated last weeks weight for Pause DL, although target was @7 this week instead of @6. Still 1 set less than Rx. Today felt harder, maybe did a better job at keeping my back in extension and a better pause? Bench was a bit better, but barspeeds still off.

[gtl]

TBR W2D3

Comp Bench
45x8, 95x5, 132x5
162x3@WU (.53, .48, .45)
177x5@7.0 (.36, ..., .29)
177x5@8.0 (.33, ..., .23)
172x5@8.0 (.33, ..., .24)
167x5@7.5 (.35, ..., .28)
167x5@7.5 (.38, ..., .25)

target @7
5min rest
36min work+rest

Front Squat
45x5, 95x5, 132x5
152x3@WU (.87, .87, .86)
172x8@7.0 (.76, ..., .60)
172x8@7.0 (.75, ..., .59)
172x8@7.5 (.74, ..., .52)
172x8@8.5 (.70, ..., .42)

target @7
3-4min rest
32min work+rest

FU Bench
45x8, 95x8
132x8@6
137x8@7
137x8@7
137x8@7

target @7
2min rest
26min work+rest

[Murelli]

Aren't you the Sabo Goodlifts guy? If yes, how are they holding up? Did you see the release of the white ones? https://innerstrengthproducts.ca/collec ... t-in-white

[gtl]

Aren't you the Sabo Goodlifts guy? If yes, how are they holding up? Did you see the release of the white ones? https://innerstrengthproducts.ca/collec ... t-in-white

Yep; that's me. Still a solid shoe, even after a year.

Those white ones are fresh... would match my white belt. But would probably get as dirty as my white belt.

[gtl]

TBR W2D4

Deadlift (Conventional)
145x6, 195x6
255x3@WU (.53, .53, .54)
285x6@7.0 (.42, ..., .35)
285x6@7.0 (.43, ..., .38)
285x6@7.5 (.42, ..., .31)
285x6@8.0 (.39, ..., .26)
255x6@6.5 (.51, ..., .44)

target @7
6-7min rest
50min work+rest

CGBP
45x8, 95x8, 135x8
155x4x8

target @7
3-4min rest
29min work+rest

woke up the in the middle of the night with a painful sore throat and getting up some nasty yellow mucus.. then dealt with the sore throat and drainage all day. vasalva hurt my throat worse while lifting

dealifts were ok... each set had a first solid rep, maybe a solid rep 2 or 3, but subsequent reps I failed to have a good starting position and my back wasn't in extension. none looked terrible IMO, mainly bc its only 285, but not ideal.

[Murelli]

Aren't you the Sabo Goodlifts guy? If yes, how are they holding up? Did you see the release of the white ones? https://innerstrengthproducts.ca/collec ... t-in-white

Yep; that's me. Still a solid shoe, even after a year.

Those white ones are fresh... would match my white belt. But would probably get as dirty as my white belt.

I have the Weighlifts, and they're pretty dirty after more than a year of use. Had to change the velcro on the straps, but that's all.

[gtl]

Aaaaand on top of my cold, I got food poisoning Saturday night and spent the night clearing myself out from both ends.

[gtl]

TBR W3D1

SSB Squat
45x5, 95x5, 135x5
185x3@WU (.83, .82, .81)
218x5@6.0 (.74, ..., .66)
233x5@7.0 (.66, ..., .57)
248x5@8.0 (.62, ..., .46)
293x1@9.5 (.29.) OOPS-forgot to take off the 15's before adding 25's
263x5@9.5 (.50, ..., .30)
218x9@8.0 (.69, ..., .43)

target 1x5@6,7,8,9, -15%xAMRAP@8
4-5min rest, up to RPE 9.5, then rested 7min due to error

Bench
45x8, 95x6, 136x3
162x3@WU (.52, .52, .52)
182x6@6.0 (.44, ..., .37)
182x6@7.0 (.41, ..., .29)
182x6@7.5 (.38, ..., .27)
175x6@7.0 (.40, ..., .28)
175x6@7.5 (.38, ..., .28)

target 5x6@7
3min rest

Pendlay Row
135x6@6.5
145x6@8
145x6@8
145x6@8
145x6@8

target 4x6@7
2min rest


All things considering, this went better than expected

[gtl]

263x5@9.5

https://youtu.be/4DGq37fmXsg

[gtl]

TBR W3D2

RDL
115x6, 145x6, 175x6
195x6@7
195x6@7
195x6@7
195x6@7
195x6@7

target @7
3min rest

Spoto Bench
45x6, 95x6, 132x6
152x6@8
152x6@8
152x6@8
152x6@8

target @8
2min rest

Landmine Row
45x10, 100x8
135x6@7
145x6@8
145x6@8.5
145x6@8.5

target @8
1min rest

still sick, felt tired AF
rating new lifts are hard the first time
glutes are sore meow
rows got a little cheaty at the end