Alphagamma's Training Log

[alphagamma]

10/8
SQ 172.5x4x8
BP 110x4x8

[alphagamma]

11/8

SQ 185x3x8
BP 115x3x8

Well that was tough but I made it. Definite progress from a couple months back when I only did 115 for a single.

[alphagamma]

SQ 157.5x6x6
BP Rest

Wanted to do an extra week for the BP but was just spent. Resting up and testing 1RMs later.

[alphagamma]

SQ 167.5x4x8
Light BP 100x2x6

Was wondering why the workout was easier than I thought, just realized I did 4x8 instead of 5x7...so yeah. Welcome deload I guess?

Will just skip the actual 4x8 workout and do the 3x8 one instead.

BP slowly regaining strength.

[alphagamma]

23/8
Squat
200x1 210x1 220x1
Going into Friday, it was clear that I crashed and it was just impossible to do that 3x8 workout. Just decided to take a break for a week while doing some doubles @ 80%.

Managed to equal all time PR. Depth was better than that 210x1 few weeks ago too. Last time I did 220kg was 8 years ago at a 125-130kg BW.

Bench
115x1 120x1 125x1 130xFail

Yeah that made no sense and am kinda pissed. The 125x1 bar speed was way faster than last time (2s vs 4-5 seconds). Maybe I just ran out of gas from grinding out the squat.

Will try again this Friday/Saturday.

[alphagamma]

26/8

BP

115x1 120x1 125x1 127.5x1 (all time PR)

Well, a PR is a PR. Im still putting my 1RM as 130kg next cycle. Its clear that I am still fatigued. I recently did 115x3 @ 9 as well.

Given that my Squat did way better than I thought despite not even completing the program and with way less rest, I'm thinking the heavy triples are the issue here. Perhaps I might continue with Smolov but with no triples for now.

[alphagamma]

28/8

SQ 155x6x4
BP 90x6x6

[alphagamma]

30/8

SQ 165x5x5
BP 97.5x5x7

Cutting squat volume by 2 sets and the triples day for this new cycle. Bar speed coming back up.

[alphagamma]

1/9

SQ 175x4x3
BP 105x4x3

Still fatigued. I could technically complete the 4x8 workout but am just going to drastically cut volume for this cycle.

[alphagamma]

4/9

SQ 160x6x2
BP 95x6x2

6/9

SQ 170x5x2
BP 102.5x5x2

[alphagamma]

8/9
SQ 180x4x2'
BP 110x4x2

11/9

SQ 165x6x2
BP 100x6x2

First time in a while BP felt good. RPE 5 or something.