Youth is wasted on the young

[Insectoid]

@Sergio07 In my last training block, I was pulling twice a week: one day was conventional with a belt and the other was sumo without a belt. The weights I was pulling on either day were comparable so I decided to try sumo (with a belt) as my competition stance. Another factor is that it's a bit easier for me to set my back on sumo pulls, so lockouts are cleaner (look at the multiple-second-long lockouts a few posts up at my last meet; that's my back, which rounded off the floor, uncoiling itself into extension).

[Sergio07]

@Sergio07 In my last training block, I was pulling twice a week: one day was conventional with a belt and the other was sumo without a belt. The weights I was pulling on either day were comparable so I decided to try sumo (with a belt) as my competition stance. Another factor is that it's a bit easier for me to set my back on sumo pulls, so lockouts are cleaner (look at the multiple-second-long lockouts a few posts up at my last meet; that's my back, which rounded off the floor, uncoiling itself into extension).

Pretty good, I may give it a try it in my next block of training, although since I'm following BBM programs I don't quite know how to incorpore them to get used to the movement.

[Insectoid]

@Sergio07 You can ask them just to be sure, but I think I've seen others ask how to implement sumo into the BBM templates and the response was to substitute sumo for the supplemental pull or, if you'd like, just stick it in the competition slot. I would personally put it in the supplemental slot first, just to get a feel for it. This is basically what I did with my own programming.

[Sergio07]

@Sergio07 In my last training block, I was pulling twice a week: one day was conventional with a belt and the other was sumo without a belt. The weights I was pulling on either day were comparable so I decided to try sumo (with a belt) as my competition stance. Another factor is that it's a bit easier for me to set my back on sumo pulls, so lockouts are cleaner (look at the multiple-second-long lockouts a few posts up at my last meet; that's my back, which rounded off the floor, uncoiling itself into extension).

Pretty good, I may give it a try it in my next block of training, although since I'm following BBM programs I don't quite know how to incorpore them to get used to the movement.

I think I'll do that, thanks man.

[Insectoid]

1/28/19

BW: 188.8

Competition Squat - 275@8 (e1RM: 298, +5), 5x5x220@6-7

Competition Bench - 215@8 (e1RM: 234, +6), 5x5x172.5@6-7

Machine rows - 110x15,15,15,15,12

Curls - 50x12,12,12,12,10


1/29/19

BW: 186.2

Competition Deadlift - 325@8 (e1RM: 353, +11), 5x5x245@6-7.5

Close Grip Bench - 6x6x175@6-7

Leg Press (different machine) - 250x12, 210x15,12,12

Lat pulldown 150x15,15,12,12,12


1/31/19

BW: 188.8

Competition Squat - 240x3@6, 255x3@9*

Competition Bench - 195x3@6, 205x3@7.5, 205x3@8, 4x6x175@6

Machine rows - 110x15,15,15,15,12

Curls - 5x12x50


2/1/19

BW: 188.2

Competition Deadlift - 255x3@6, 275x3@7, 290x3@8

SLDL - 4x6x185@6-7

Feet up bench - 6x6x175@6-7

Leg press - 4x15x315

Lat pulldowns - 110x12,12,10, 95x12,12

Triceps pressdowns - 150x15,15,12,12,12


*I had some very noticeable pain/discomfort on the right side of my lower back while squatting. It causes me to slow the eccentric way down out of hesitation, especially on the first rep of a set. I've felt this before and I think it's an accumulated fatigue thing. No big deal, I just need to think of a way to deal with it. 2x/week comp squats and deadlifts are probably more stressful than I thought they would be, especially if I'm increasing volume and trying to add weight every week. I think I'll hold squat/deadlift volume constant for now and see what's there on Monday.

I've also had some discomfort in my right knee recently, likely as a result of all the squatting and leg pressing. It doesn't hurt as I'm typing this but was bothering me earlier in the week. I might get some knee sleeves; I don't know if they actually do anything mechanically or if it's just placebo, but placebo is good enough for me. Also, I've noticed that my right ankle is capable of much more dorsiflexion than my left and allows for a lot more forward travel of my right knee. Because it's only on one side, it doesn't seem unreasonable to me that this might be contributing to the back pain. Stretching may or may not be bullshit, but I'll look into some ankle mobility stuff and try to even things out. It wont hurt.

[Insectoid]

2/4/19

BW: 187.0

Front squat with belt - 2x5x185, 3x185@balance issues, 2x5x165

Competition Bench - 220@8 (e1RM: 239, +5), 6x5x175@6-7

Machine rows - 110x15, 5x12x110

Curls - 6x12x50


2/5/19

BW: 187.0

Competition Deadlift - 300@7.5 (e1RM: 331, -22), 5x5x230@6-7

Close grip bench - 4x6x185@6-7.5, 3x6x175@6

Leg Press - 315x15, 335x12,15,15

Lat pulldowns - 4x12x110, 2x10x110

Triceps pressdowns - 3x15x150, 3x12x150


2/7/19

BW: 188.0

Front squat with belt - 155x6, 3x6x165@6

Competition Bench - 190x3@6, 2x3x200@7.5-8, 5x6x170@6-7

Machine rows - 4x12x120, 2x10x120

Curls - 6x12x50


2/8/19

BW: 187.8

Competition Deadlift - 255x3@6, 275x3@7, 285x3@8.5

SLDL - 4x6x185@6-7

Feet up bench - 6x6x180@6-8, 6x170@6

Leg Press - 315x15, 3x15x345

Lat pulldown - 3x12x100, 3x8x100

Triceps pressdowns - 6x12x150


2/11/19

BW: 190.2

Competition squat (now with knee sleeves) - 245@7 (e1RM: 275, -23), 205x5@6.5

Competition Bench - 225@8 (e1RM: 244, +5), 6x5x180@6-7.5

Machine rows - 6x12x120

Curls - 2x15x50, 4x12x50


2/12/19

BW: 188.8

Competition Deadlift - 315@8.5 (e1RM: 335, +4), 255x5@8

Close grip bench - 7x6x170@6

Lat pulldowns - 6x12x110

Triceps pressdowns - 2x15x150, 4x12x150


2/14/19

BW: 188.0

Competition Squat - 225x3@6, 235x3@7, 245x3@8.5, 205x6@7

Competition Bench - 190x3@6, 200x3@7, 205x3@8, 4x6x175@6-7.5

Machine rows - 15x120, 5x13x120

Curls - 6x12x50


2/15/19

BW: 189.2

Competition Deadlift - 255x3@6, 275x3@7, 295x3@8, 235x6@7.5

Feet up bench - 7x6x185@6-7

Lat pulldowns - 3x13x110, 3x12x110

Triceps pressdowns - 6x15x150


I felt what was probably the most/worst back pain I'd ever felt while trying to back squat on 2/4, so I front squatted instead. Easy work-around. I didn't back squat at all for a week, then took a "low low-back stress" week -- just a squat/deadlift deload. By 2/14, back squats were pretty much painless as long as I braced well. I'm going to manage squat/deadlift fatigue a lot more carefully going forward. I think I fell into the "more=better" trap with regards to training volume, just piling it on without concern for session-to-session or week-to-week recovery. On the other hand, I'm doing the most bench volume I've ever done and recovering from it well. My e1RM is trending steadily up and I think I'll bench 250 in the next few months.

Also, I've gained about 10 pounds in the last two months. This has been a fine rate of bodyweight gain (meaning that body comp hasn't totally gone to shit); some of that 10lbs is just water from getting back on creatine (which likely does little for me, performance-wise) and eating more. My strength gains have been pitiful/confounded by injury, but I've noticed some hypertrophy so hopefully I'm at least building the muscle that will get strong whenever I figure out how to do that.

[Insectoid]

2/18/19

BW: 187.0

Competition Squat - 260@7 (e1RM: 292, +17), 3x5x200@<6

Competition Bench - 225@8 (e1RM: 244, +0), 6x5x185@6-7

Machine rows - 120x15, 5x12x120

Curls (cable machine) - 6x15x30


2/19/19

BW: 189.0

Competition Deadlift - 195@7 (e1RM: 331, -4), 3x5x230@6

Close grip bench - 7x6x170@6-7

Lat pulldowns - 6x13x110

Triceps pressdowns - 3x15x160, 3x12x160


2/21/19

BW: 186.6

Competition Squat - 3x3x225@6-6.5

Competition Bench - 190x3@6, 200x3@6.5-7, 210x3@8, 4x6x180@6-7

Machine rows - 6x14x120

Curls - 3x10x60, 40x20,16,16


2/22/19

BW: 187.2

Competition Deadlift - 3x3x265@6-7

Feet up bench - 6x7x185@6-8

Lat pulldowns - 120x10,10, 90x12,10,10,10

Triceps pressdowns - 6x15x160


2/25/19

BW: 186.0

Competition Squat - 265@7 (e1RM: 297, +5), 3x5x205@6

Competition Bench - 4x4x190@~6

Machine rows - 120x15,15,12,12,15,15

Curls - 3x10x60, 40x20,20,15


2/26/19

BW: 185.8

Competition Deadlift - 305@7 (e1RM: 342, +11), 3x5x240@6-6.5

Lat pulldowns - 3x12x115, 3x10x115


2/27/19

BW: 186.0

Competition Bench - 225@7, 240@9 (7lb PR)(e1RM: 250), 4x3x200@6.5-8


2/28/19

BW: 187.0

Competition Squat - 3x3x235@6-6.5

Machine row - 3x15x120, 3x13x120

Curls - 3x10x60, 40x20,20,17


3/1/19

BW: 188.2

Competition Deadlift - 2x3x255@6, 3x275@7.5, lower back unusually painful

Competition Bench - 210@6, 4x4x175

Skipped pulldowns because gym was closing



Bench is going well, I'll go for 1@10 on Monday. I'm thinking ~250 is there. My lower back has still been bothering me, even using pretty low-fatigue programming (compared to what I was running in the past), so I'm going to make a thread in the training forum and ask for advice.

[Insectoid]

Haven't updated this thing in a while

3/4/19-3/22/19

Back pain, a 250@10 bench (10lb PR), nasty-ass stomach bug, and more back pain


3/25/19

BW: 183.4

300 tempo squat - 3x5x95

Comp bench - 225@8.5 (e1RM: 239, first single in 3 weeks, not unhappy with that), 5x195@9

Triceps pressdowns - 180x15,15,12,12,12


3/26/19

BW: 185.2

Conventional deadlift (beltless) - 2x5x195@easy

Close grip bench - 155x6, 170x6@7, 180x6@8

300 tempo squat - 3x5x100

Pullups (neutral-grip) - 5x7xBW


3/28/19

BW: 181.2

300 tempo squat - 3x5x105

Comp bench - 175x3@6, 190x3@7, 200x3@8

Triceps pressdowns - 180x15,15,15,12,12


3/29/19

BW: 183.2

Conventional deadlift - 2x5x200@easy

Feet up bench - 170x6@6, 180x6@7, 185x6@8

300 tempo squat - 3x5x110

Pullups - 5x7xBW


My back is feeling much better, so that's cool. 2-3 more weeks of this and I'll get back to regular squats.

[Insectoid]

4/1/19-4/20/19

Tempo squats, beltless conventional pulls up to 2x5x235@7, lots of benching, etc. Zero back pain.


4/23/19

Squat with belt - 3x5x170@easy

1ct paused bench - 237@8.5, 6x5x187@6-7

Triceps pressdowns - 2x15x180, 5x12x180


4/25/19

Deadlift with belt - 3x5x205@easy, getting used to setting my back with a belt again

Close grip bench - 7x6x185@6-8

Squat with belt - 3x5x175

Pullups - 4x7xBW, 3x6xBW


4/26/19

1ct paused bench - 6x3x205@6-7.5

Triceps pressdowns - 2x15x180, 5x12x180


4/27/19

Deadlift with belt - 3x5x210

Feet up bench - 7x6x185@6-8

Squat with belt - 3x5x180

Pullups - 7x7xBW



Things are feeling good again after squats and deads were offline for a few months. The plan is to LP until sets get to about @8 and then move on to new programming. Bodyweight has been hovering around 185. The bench setup I'm currently running yielded a 10lb PR the last time I tested, the only change I made for this cycle was switching day three from paused 6s@72% to 3s@80%. I'll deload my bench work next week, then probably peak and test.

[Insectoid]

4/30/19

Deadlift w/ belt - 3x5x215

1ct paused bench - 4x4x195@6

Squat w/ belt - 3x5x185


5/2/19

Squat w/ belt - 3x5x190

1ct paused bench - 250@9, 4x3x212@6-8




5/4/19

Deadlift w/ belt - 3x5x220

1ct paused bench - 225@7, 4x4x185

Squat w/ belt - 3x5x195


250 bench looked and felt solid. I'm going for ~260 next week. Squat and deadlift mechanics are feeling good.

[Insectoid]

5/7/19

1ct paused bench - 230@6, 260@10, 3x5x195@6

Squat w/ belt - 3x5x200

Triceps pressdowns - 180x15,15,15,12,12




5/8/19

Deadlift w/ belt - 3x5x225

Incline bench - 4x6x145

Pullups - BWx8,8,7,7,7


5/9/19

Squat w/ belt - 3x5x205


5/10/19

1ct paused bench - 3x7x185@6

Triceps pressdowns - 180x15,15,15,12,12


5/11/19

Deadlift w/ belt - 3x5x230

Incline DB bench - 3x10x45@6

Squat w/ belt - 3x5x210

Pullups - BWx8,8,7,7,7


10lbs on bench in 2 months is decent. No bodyweight change during that time, and no bench-related aches or pains either. No reason to change anything; I'll run this bench program again. I'm also getting more comfortable doing self-liftoffs on 1RM level weights, which I remember being a problem a while ago. Squats/deads continue to feel good.

[Insectoid]

5/14/19

1ct paused bench - 4x5x195@6-7

Squat w/ belt - 3x5x215@6

Triceps pressdowns - 180x15,15,15,12,12,12


5/15/19

Deadlift w/ belt - 3x5x235@6

Incline bench - 5x6x155@6-7

Pullups - 6x7xBW


5/16/19

Squat w/ belt - 3x5x220@6-7


5/17/19

1ct paused bench - 4x7x185@6-7

Triceps pressdowns - 180x15,15,15,12,12,12


5/18/19

Deadlift w/ belt - 3x5x240@6-7

Incline DB bench - 4x10x50@6

Squat w/ belt - 3x5x225@6-7

Pullups - 6x7xBW

[Insectoid]

5/20/19

Squat/bench/triceps pressdowns -- don't remember exact sets/reps/weight, and didn't train for the rest of the week because I moved across the country


5/28/19

Squat with belt -- 3x5x215@7

1ct paused bench -- 5x5x185@6-7.5

Triceps pressdowns -- 7x15x green band


5/29/19

Deadlift with belt -- 3x5x225@6-7

Incline bench -- 155x6@8, 5x6x140@6-7

Chins -- BWx8,7,7,6,6,5,5


5/31/19

Squat with belt -- 3x5x220@6-7

1ct paused bench -- 5x7x175@7-8

Triceps pressdowns -- 40x15,12,12,12,10,10,10


6/1/19

Deadlift with belt -- 3x5x230@6-7

DB incline bench -- 5x10x45@6-7

Chins -- BWx7,7,7,7,6,6,5


Strength is down a little bit after the layoff. It'll come back soon, no big deal.

[Insectoid]

6/4/19

Squat with belt -- 3x5x225@6

1ct paused bench -- 5x5x195@6-7.5

Triceps pressdowns -- 7x12x40

DB curls -- 5x12x20


6/6/19

Deadlift with belt -- 3x5x235@6-7

Incline bench -- 6x6x150@6-7.5

Squat with belt -- 3x5x230@6-7

Chins -- 4x7xBW, 3x6xBW


6/7/19

1ct paused bench -- 4x7x185@6-8.5, 7x175@6

Triceps pressdowns -- 7x15x40

DB curls -- 20x15,12,12,12,12


6/8/19

Deadlift with belt -- 3x5x240@6-7

Incline DB bench -- 5x10x50@6-8

Squat with belt -- 2x5x235@7-8.5, 5x225@7

Chins -- 7x6xBW


6/10/19

Squat with belt -- 5x210, 5x230, 5x250@8, 3x5x215

1ct paused bench -- 5x5x195@6-8.5 (rushed through these, was short on time to train)


6/11/19

Deadlift with belt -- 3x5x245@6-7

Incline bench -- 6x6x155@6-7

Lat pulldowns -- 15x50, 70x12,12,10,10 supersetted with Calf raises (off of a ~5 inch deficit) -- BWx12,12,12,10,10

Triceps pressdowns -- 6x12x40, 10x40 supersetted with DB curls -- 20x12,12,12,10,10


6/13/19

Squat with belt -- 4x3x250@6-7

1ct paused bench -- 5x7x185@6-8

Triceps pressdowns -- 7x15x40 supersetted with DB curls -- 20x12,12,12,10,10

Here's the third squat triple, looked pretty good to me:




6/14/19

Deadlift with belt -- 3x5x250@6-7

Incline DB bench -- 5x10x50@6-8.5

Squat -- 4x6x185@<6

Lat pulldowns -- 70x15,12,12,12,10 supersetted with Calf raises -- 5x12xBW



My post-rehab squat LP ended but left me near all-time PR levels of strength. 5x250@8 is a PR and gives an e1RM of around 315, which is similar to my best squat single of 290@8. I think I've got a few weeks of deadlift LP to go as well. Next week, I'll go back to doing bench singles and will hopefully hit 275 in about 6 weeks. I'm doing some bodybuilding-type work, focusing on controlling the weight rather than just throwing it around, and may put some weight on over the next few months if body composition stays in check.

[Insectoid]

6/17/19

Squat with belt -- 5x225, 5x245, 5x255@8, 3x5x225@5-6

1ct paused bench -- 215@7, 225@8.5, 5x200@9.5 (first bench single in about 6 weeks, not unhappy with it. bench fatigue is very high though so I think the deload was the right call)

Triceps pressdowns -- 5x12x50 supersetted with DB curls -- 20x13,12,12,12,12


6/18/19

Deadlift with belt -- 3x5x255@6-7.5

Close grip bench (TnG) -- 6x165, 6x175, 6x185@8

Lat pulldowns -- 70x13,12,12,12,12 supersetted with calf raises -- 5x13xBW


6/20/19

Squat with belt -- 4x3x255@6-7.5

1ct paused bench -- 3x195@6, 3x205@7, 3x215@10 (hit the hooks on third rep, would have been @8.5 or so)

Triceps pressdowns -- 50x15,15,12,12,12 supersetted with DB curls -- 20x13,13,13,12,12


6/21/19

Deadlift with belt -- 3x5x260@6-8 (deadlift LP is coming to an end, I think)

Feet up bench -- 6x185, 6x190, 6x195@8

Squat without belt -- 4x6x195@6 (slight pain in lower back at top of concentric. may start wearing a belt on these, or might just scrap them altogether)

Cable rows -- 70x12,12,10,10,10 supersetted with calf raises -- 5x14xBW

[Insectoid]

6/24/19

Squat with belt -- 5x225, 5x245, 5x260@8, 3x5x230@5-6

1ct paused bench -- 225@7, 235@8, 4x5x190@6-7

Triceps pressdowns -- 6x12x50 supersetted with DB curls -- 5x13x20


6/25/19

Deadlift with belt -- 5x245, 5x260, 5x275@8.5, 5x235

Close grip bench -- 5x6x185@6

Lat pulldown -- 5x12x70 supersetted with calf raises -- 5x15xBW


6/27/19

Squat with belt -- 4x3x260@6-7.5

1ct paused bench -- 4x3x205@6-7.5

Triceps pressdowns -- 50x13,13,13,12,12,12 supersetted with DB curls -- 20x14,13,13,13,13


6/28/19

Deadlift with belt -- 4x3x275@6-8

Feet up bench -- 5x6x185@6-7

Squat with belt -- 4x6x205@6

Cable rows -- 5x12x70 supersetted with calf raises -- 5x15xBW

[Insectoid]

7/2/19

Squat with belt -- 230x5, 250x5, 265x4@8.5, 3x5x230

1ct paused bench -- 225@8, 5x5x185@6-7


7/3/19

Deadlift with belt -- 5x5x225

Close grip bench -- 6x6x175@6


7/5/19

Squat with belt -- 4x3x225@6-7

1ct paused bench -- 5x3x205@6-7


7/6/19

Deadlift with belt -- 4x3x275@6-7.5

Feet up bench -- 6x6x185@6-7


I managed to skip all of my accessory work this week, and it wasn't exactly intentional. Didn't care enough about arm work on Tuesday because of the downturn in squat and bench performance. I thought I'd just do it on Wednesday, but I ended up having to cram deads and CG bench into ~40 minutes because reasons. On both Friday and Saturday, I learned that the gym's advertised hours are not reflective of when they actually close, which is when they run out of personal training clients (as opposed to folks like me who just use the gym's equipment) for the day. So I'll plan accordingly in the future.

Also, another unexpected thing, I messed up my knee skateboarding last night and I can't put much weight on it. I'm limping around and stuff ... SAD. Armchair doctoring tells me it's likely an LCL strain/tear based on how it happened and where the pain is. Regardless, it looks like deadlifts and certainly squats will be a no-go for some time. I'm doing the whole RICE thing right now and taking ibuprofen, and if it doesn't improve I guess I'll have to see a doctor. Lame.