back on my bullshit (that is, running a program)
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- rjharris
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Re: back on my bullshit (that is, running a program)
Did some extra shit yesterday
28 June 2021
-------------
AM BW: 189
~30 deg incline bench: 155x6x8,5
chins: BWx11x4
got a cheap incline bench the other day and have been wanting to try it. worked up to something conservative ish and did sets of 6 there. felt real weird at first, but i got the hang of it, kind of.
28 June 2021
-------------
AM BW: 189
~30 deg incline bench: 155x6x8,5
chins: BWx11x4
got a cheap incline bench the other day and have been wanting to try it. worked up to something conservative ish and did sets of 6 there. felt real weird at first, but i got the hang of it, kind of.
- rjharris
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Re: back on my bullshit (that is, running a program)
29 June 2021
-------------
AM BW: 187.5
CG bench: 235@9ish + 185x6x10
DL: 380x4x8
might do some other stuff later, we'll see.
-------------
AM BW: 187.5
CG bench: 235@9ish + 185x6x10
DL: 380x4x8
might do some other stuff later, we'll see.
- rjharris
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Re: back on my bullshit (that is, running a program)
30 June 2021
------------
AM BW: 187.5
Press: 165x1@9ish + 140x4x7
pullups: BWx11x4
ssb : 260x6x7
------------
AM BW: 187.5
Press: 165x1@9ish + 140x4x7
pullups: BWx11x4
ssb : 260x6x7
- rjharris
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Re: back on my bullshit (that is, running a program)
1 July 2021
------------
AM BW: 186.5
3ct pause bench: 175x6x7
sumo dl: 375x6x7
fine
------------
AM BW: 186.5
3ct pause bench: 175x6x7
sumo dl: 375x6x7
fine
- rjharris
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Re: back on my bullshit (that is, running a program)
Log dump for this week
4 July 2021
----------
Squat: 295x3x7
BTN press: 130x5x7
chins: bwx12x4
5 July 2021
-----------
Bench 230x2x5 ugh supposed to be triples
pullups: bwx12x4
6 July 2021
----------
Close grip bench: 210x5x3,4
DL: 415x3x7
chins: bwx12x5
9 July 2021
----------
OHP: 145x3x7 (may have been 8 sets?)
Chins: BWx13x4 more later
SSB squat: 285x5x4
felt like i wasn't able to keep my chest up super well so I called it after 4 sets, even though I probably could have done a few more until I hit the prescribed rpe measured against actual failure.
4 July 2021
----------
Squat: 295x3x7
BTN press: 130x5x7
chins: bwx12x4
5 July 2021
-----------
Bench 230x2x5 ugh supposed to be triples
pullups: bwx12x4
6 July 2021
----------
Close grip bench: 210x5x3,4
DL: 415x3x7
chins: bwx12x5
9 July 2021
----------
OHP: 145x3x7 (may have been 8 sets?)
Chins: BWx13x4 more later
SSB squat: 285x5x4
felt like i wasn't able to keep my chest up super well so I called it after 4 sets, even though I probably could have done a few more until I hit the prescribed rpe measured against actual failure.
- rjharris
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Re: back on my bullshit (that is, running a program)
10 July 2021
-----------
3 ct pause bench: 190x5x9,4
sumo dl (strapped): 405x5x7
fine.
-----------
3 ct pause bench: 190x5x9,4
sumo dl (strapped): 405x5x7
fine.
- rjharris
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Re: back on my bullshit (that is, running a program)
12 July 2021
-----------
AM BW: 187.5
BTN Press: 140x2,1x2 (programmed: x4s)
Squats: 320x1 (programmed: x2s)
Chins: BWx13x5
Decline situps: BWx10x5 (hands behind head this time.... harder)
Squats definitely seem to have regressed during this run. 4 weeks ago, I hit 4 triples at 325, and now after a single at 320 I was done. Not sure if this is me being a wuss this morning or actual regression.
I've looked through this run to try to work this out, and I noticed that I am consistently getting lots of deadlift volume. E.g., weeks 8 and 9 were
Conv DL: 380x4x8, 415x3x7
Sumo DL: 375x6x7, 405x5x7
Then again, that was arguably even more true in the first block when the only week my DL set count dropped below 15 was week 6 (when I got 0 reps at 440 conv and 5 sets of sumo at 415), and my squats were better then.
A conundrum.
eta: then again, maybe my shit ass sleep last night also had something to do with it.
-----------
AM BW: 187.5
BTN Press: 140x2,1x2 (programmed: x4s)
Squats: 320x1 (programmed: x2s)
Chins: BWx13x5
Decline situps: BWx10x5 (hands behind head this time.... harder)
Squats definitely seem to have regressed during this run. 4 weeks ago, I hit 4 triples at 325, and now after a single at 320 I was done. Not sure if this is me being a wuss this morning or actual regression.
I've looked through this run to try to work this out, and I noticed that I am consistently getting lots of deadlift volume. E.g., weeks 8 and 9 were
Conv DL: 380x4x8, 415x3x7
Sumo DL: 375x6x7, 405x5x7
Then again, that was arguably even more true in the first block when the only week my DL set count dropped below 15 was week 6 (when I got 0 reps at 440 conv and 5 sets of sumo at 415), and my squats were better then.
A conundrum.
eta: then again, maybe my shit ass sleep last night also had something to do with it.
- rjharris
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Re: back on my bullshit (that is, running a program)
Slept like shit again last night. Bench was okay though
13 July 2021
-----------
AM BW: didn't weigh
Bench press: 230x2x10
Pullups: BWx13x5
SSB: 305x4x4
These were fine, which is a marked improvement over squats from yesterday.
13 July 2021
-----------
AM BW: didn't weigh
Bench press: 230x2x10
Pullups: BWx13x5
SSB: 305x4x4
These were fine, which is a marked improvement over squats from yesterday.
- rjharris
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Re: back on my bullshit (that is, running a program)
14 July 2021
-----------
AM BW: 187.5
Incline bench 165x4x10
bb rows: 135x8x3
decline situps: bwx10x5
-----------
AM BW: 187.5
Incline bench 165x4x10
bb rows: 135x8x3
decline situps: bwx10x5
- rjharris
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Re: back on my bullshit (that is, running a program)
15 July 2021
------------
AM BW 187.5
CG bench: 220x3,2x6 (supposed to be sets of 4)
DL: 445x didn't try (last warmup at 405 was supposed to be beltless DOH, and I failed that, and then I failed it hooked, so I called it)
Dunno what's going on with squat and DL but they're tanking.
------------
AM BW 187.5
CG bench: 220x3,2x6 (supposed to be sets of 4)
DL: 445x didn't try (last warmup at 405 was supposed to be beltless DOH, and I failed that, and then I failed it hooked, so I called it)
Dunno what's going on with squat and DL but they're tanking.
- rjharris
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Re: back on my bullshit (that is, running a program)
16 July 2021
----------
AM BW 187.5
OHP: 160x2 (rep pr?),x1x6 (supposed to be douubles)
Chins: BW+25x5x3
SSB: 305x2
I was looking over my log, to the extent that it exists, and I feel like I've made ~middling progress since late last year strength-wise. My squat has kind of gone into the shitter lately, so I don't know what's going on with that. For my other lifts PRs and RPE ratings, each have increased by ~20 lbs (DL 440 with a SOFT lockout and blacking out to 455@8; bench ~ 235-> ~255, OP ~145-> 165).I've gained about 8 lbs since then as well. Maybe it's just wishful thinking, but it doesn't *seem* as though it's all fat (waist increase has been about 3/4 of an inch ,and visually I can still see some ab definition). I dunno.
Looking forward, I have some ideas about changing things up. For one, everything has gotten kind of stale. I don't really look forward to squatting (low bar, ssb is fine) or deadlifting at any rate. Furthermore, we're gonna have a kid in about a month, and training I'm sure will take a big ol hit, and time / recovery will be at a premium. My intention is to continue doing *something* during the first few weeks, despite my sleep being compromised, freaking out about being a dad, etc. Assuming I could stick to a plan with smoe discipline, here's what I think would happen.
1) I would run the 6 day RTF version of SBS with an exercise selection and arrangement such that I can superset stuff (or just have single lifts) on most of the weekdays and then be able to take a little more time on weekends. The program has the dual benefits of limiting the overall number of sets to a predefined cap and removing the possibility of overshooting RPE. The downside is that a bunch of sets to failure during the week while recovery is limited could be, uh , bad.
2) I think that I really need upper back and quad work, so I would change all of my squatting to SSB (or variants; this would also help to get out of the rut that I'm in with low bar). I'd take conventional DL out of rotation as well, promote my sumo to a main lift, and either do snatch grip or RDLs as assistance (the former more in line with my upper back / quad work goal, and the latter just in case I wanted to maintain some hamstring work). I'd probably do direct back work (chins/ pullups/ rows) every workout as opposed to what I've been doing -- i.e. haphazardly).
3) Pause benching (and maybe even CG) doesn't seem to be doing much for me, so I'd dump that in favor of ~30 degree incline, which I'm throwing in haphazardly now. Given my equipment and what I think my days would look like, I think floor press might be a good option for the other bench auxiliary slot.
4) OTOH, I think BTN pressing HAS helped my OP a bit (and also helped my shoulder development) so I would keep it in.
5) I need direct ab work. I think my bracing just generally sucks, and this can only help, so I would probably add this in each day. Now, again, I'm doing it haphazardly.
6) I kind of want to get back down into the mid-high 170s. At the very least, I do NOT want to get back into the low 190s.
late edit: I did SSBs today, and they were just trash. I guess this has just been a very bad week for some reason?
----------
AM BW 187.5
OHP: 160x2 (rep pr?),x1x6 (supposed to be douubles)
Chins: BW+25x5x3
SSB: 305x2
I was looking over my log, to the extent that it exists, and I feel like I've made ~middling progress since late last year strength-wise. My squat has kind of gone into the shitter lately, so I don't know what's going on with that. For my other lifts PRs and RPE ratings, each have increased by ~20 lbs (DL 440 with a SOFT lockout and blacking out to 455@8; bench ~ 235-> ~255, OP ~145-> 165).I've gained about 8 lbs since then as well. Maybe it's just wishful thinking, but it doesn't *seem* as though it's all fat (waist increase has been about 3/4 of an inch ,and visually I can still see some ab definition). I dunno.
Looking forward, I have some ideas about changing things up. For one, everything has gotten kind of stale. I don't really look forward to squatting (low bar, ssb is fine) or deadlifting at any rate. Furthermore, we're gonna have a kid in about a month, and training I'm sure will take a big ol hit, and time / recovery will be at a premium. My intention is to continue doing *something* during the first few weeks, despite my sleep being compromised, freaking out about being a dad, etc. Assuming I could stick to a plan with smoe discipline, here's what I think would happen.
1) I would run the 6 day RTF version of SBS with an exercise selection and arrangement such that I can superset stuff (or just have single lifts) on most of the weekdays and then be able to take a little more time on weekends. The program has the dual benefits of limiting the overall number of sets to a predefined cap and removing the possibility of overshooting RPE. The downside is that a bunch of sets to failure during the week while recovery is limited could be, uh , bad.
2) I think that I really need upper back and quad work, so I would change all of my squatting to SSB (or variants; this would also help to get out of the rut that I'm in with low bar). I'd take conventional DL out of rotation as well, promote my sumo to a main lift, and either do snatch grip or RDLs as assistance (the former more in line with my upper back / quad work goal, and the latter just in case I wanted to maintain some hamstring work). I'd probably do direct back work (chins/ pullups/ rows) every workout as opposed to what I've been doing -- i.e. haphazardly).
3) Pause benching (and maybe even CG) doesn't seem to be doing much for me, so I'd dump that in favor of ~30 degree incline, which I'm throwing in haphazardly now. Given my equipment and what I think my days would look like, I think floor press might be a good option for the other bench auxiliary slot.
4) OTOH, I think BTN pressing HAS helped my OP a bit (and also helped my shoulder development) so I would keep it in.
5) I need direct ab work. I think my bracing just generally sucks, and this can only help, so I would probably add this in each day. Now, again, I'm doing it haphazardly.
6) I kind of want to get back down into the mid-high 170s. At the very least, I do NOT want to get back into the low 190s.
late edit: I did SSBs today, and they were just trash. I guess this has just been a very bad week for some reason?
- rjharris
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Re: back on my bullshit (that is, running a program)
pushing things around because of scheduling
19 July 2021
-----------
am bw: didn't weigh
BTN press: 120x6x10
chins: bwx14x5
20 July 2021
------------
am bw: 187.5
Bench: 220x4x4
back squat: 275x4x7
pullups: bwx14x2, 10 <-- ran out of gas on these
squats felt meh. feels like i've lost the groove for these (insofar as i ever had them). definitely felt like i was getting forward
bench is feeling pretty good though, so there's that
19 July 2021
-----------
am bw: didn't weigh
BTN press: 120x6x10
chins: bwx14x5
20 July 2021
------------
am bw: 187.5
Bench: 220x4x4
back squat: 275x4x7
pullups: bwx14x2, 10 <-- ran out of gas on these
squats felt meh. feels like i've lost the groove for these (insofar as i ever had them). definitely felt like i was getting forward
bench is feeling pretty good though, so there's that
- rjharris
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Re: back on my bullshit (that is, running a program)
21 July 2021
------------
am bw: 187.0
Incline bench: 165x6x4,4 <-- bar hit both the safeties at the bottom and the j hooks on the way up and messed me all up, lol.
ssb squat: 265x6x7
ab work later
------------
am bw: 187.0
Incline bench: 165x6x4,4 <-- bar hit both the safeties at the bottom and the j hooks on the way up and messed me all up, lol.
ssb squat: 265x6x7
ab work later
- rjharris
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Re: back on my bullshit (that is, running a program)
21 July 2021
------------
am bw: 187.0
Close grip bench: 190x6x8
Chins: BW+25x10x5
DL: 385x2x2 <-- grip kept slipping.
My deadlift is just in the shitter with my squat, and I'm not really sure why. Today it was grip; my hook just kept slipping; probably should have strapped up, but w/e.
------------
am bw: 187.0
Close grip bench: 190x6x8
Chins: BW+25x10x5
DL: 385x2x2 <-- grip kept slipping.
My deadlift is just in the shitter with my squat, and I'm not really sure why. Today it was grip; my hook just kept slipping; probably should have strapped up, but w/e.
- rjharris
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Re: back on my bullshit (that is, running a program)
22 July 2021
------------
am bw: 187.0
OP: 135x4x10
SSB squat: 265x6x7 <-- looked up during these and drove my neck into the pad, and these felt a bit better.
i'll try to do some pullups and abs later
------------
am bw: 187.0
OP: 135x4x10
SSB squat: 265x6x7 <-- looked up during these and drove my neck into the pad, and these felt a bit better.
i'll try to do some pullups and abs later
- rjharris
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Re: back on my bullshit (that is, running a program)
24 July 2021
-----------
am bw: 187
3 ct pause bench: 190x6x5,5
pullups: bw+25x10x5
was going to do sumo dl but it was so fucking hot that I didn't. will try to do tomorrow am.
-----------
am bw: 187
3 ct pause bench: 190x6x5,5
pullups: bw+25x10x5
was going to do sumo dl but it was so fucking hot that I didn't. will try to do tomorrow am.
- rjharris
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Re: back on my bullshit (that is, running a program)
25 July 2021
-----------
am bw: 188
sumo dl: 395x6,4 <-- hot garbage
i've been purposefully eating less the last few days because i want to cut a bit of weight, so that's going to aggravate my already tanking dl and squat i guess.
-----------
am bw: 188
sumo dl: 395x6,4 <-- hot garbage
i've been purposefully eating less the last few days because i want to cut a bit of weight, so that's going to aggravate my already tanking dl and squat i guess.
- rjharris
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Re: back on my bullshit (that is, running a program)
26 July 2021
-----------
am bw: 186.5
btn press: 135x4,130x4x6
chins: bwx15x4,19 (PR)
when i woke up yesterday the right side of my lower back was pretty stiff, and it remains so, so i'm gonna push squats out a day and see how it goes.
kind of surprised myself with the bw chin pr. actually, technically, i think 15 was also a pr. not anymore!
-----------
am bw: 186.5
btn press: 135x4,130x4x6
chins: bwx15x4,19 (PR)
when i woke up yesterday the right side of my lower back was pretty stiff, and it remains so, so i'm gonna push squats out a day and see how it goes.
kind of surprised myself with the bw chin pr. actually, technically, i think 15 was also a pr. not anymore!
- rjharris
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- Joined: Thu Sep 21, 2017 5:23 am
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Re: back on my bullshit (that is, running a program)
27 July 2021
-----------
am bw: 186.5
bench: 235x2 (triples programmed), 225x3,x2x6
ssb squat: 285x5x5
pullups: bwx15x2
My back was still iffy this morning, so I did SSB rather than regular squats and didn't do as much volume as I probably could have. 5 sets is still fine. quasi mini cut strategy so far has just been to get a bunch of protein in with some minimal carbs and lots of veggies and some fat. i was pretty hungry during squats, but i didn't notice much of a performance drop.
-----------
am bw: 186.5
bench: 235x2 (triples programmed), 225x3,x2x6
ssb squat: 285x5x5
pullups: bwx15x2
My back was still iffy this morning, so I did SSB rather than regular squats and didn't do as much volume as I probably could have. 5 sets is still fine. quasi mini cut strategy so far has just been to get a bunch of protein in with some minimal carbs and lots of veggies and some fat. i was pretty hungry during squats, but i didn't notice much of a performance drop.
- rjharris
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- Joined: Thu Sep 21, 2017 5:23 am
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Re: back on my bullshit (that is, running a program)
30 July 2021
-----------
am bw: 184
given my performance issues on squats and deadlifts, i kind of decided to call it quits on this block and just maintain some strength while trying to cut some weight. kid's due in 3 weeks so i won't have time to do much in terms of a structured program, but that's fine.
cg bench: 210x5,4x4
ssb squat: 285x5x5
-----------
am bw: 184
given my performance issues on squats and deadlifts, i kind of decided to call it quits on this block and just maintain some strength while trying to cut some weight. kid's due in 3 weeks so i won't have time to do much in terms of a structured program, but that's fine.
cg bench: 210x5,4x4
ssb squat: 285x5x5