alek’s log

[Renascent]

Well, it’s official. I am a total head case when it comes to deadlift. Pulled 405x2@7 last Thursday; couldn’t pull 445 for a single today.

Well, you got some training done today, so there's that.

Btw, your squats look super-smooth. I don't mind admitting I'm jealous.

[alek]

Well, it’s official. I am a total head case when it comes to deadlift. Pulled 405x2@7 last Thursday; couldn’t pull 445 for a single today.

Deadlift is volatile. This has happened to me so many times.

That may explain it a bit, but I really do think I've got some mental blocks going on, which is kind of weird because I can usually brush that stuff off in almost every other part of my life.

But I'm also thankful that I'm learning as I go. It seems that the JuggAI training has really worked well for my squat, but my bench has not. I think it's too early to tell if it has or hasn't work for my deadlift. For both bench and deadlift, I think I need more regular exposure to heavy singles/doubles than what I'm getting with the app.

Well, it’s official. I am a total head case when it comes to deadlift. Pulled 405x2@7 last Thursday; couldn’t pull 445 for a single today.

Well, you got some training done today, so there's that.

Btw, your squats look super-smooth. I don't mind admitting I'm jealous.

True. Thanks.

And thank you for the compliment. Squats have been going really well all year, and I'm very grateful for that.

[alek]

10/1/22 Saturday [Training 104]
My Own Thing
Strength

Paused Squat
275 x 5 @ 5
280 x 5 @ 5
285 x 5 @ 5.5
290 x 5 @ 5.5
295 x 5 @ 6; e1rm = 387

Comp Bench
195 x 3 @ 6.5
200 x 3 @ 6.5; e1rm = 243
200 x 3 @ 7,7,7
200 x 6 @ 10; amrap

Stiff-Legged DL
275 x 5 @ 5,5,5, 5,5

CGBP
135 x 10,10,8

Straight Arm Pulldown
44 x 15
49 x 10,10

Lat Pulldown
165 x 6
143 x 6,6

Notes
I did my own thing today. I gamed the app to see what the Peaking Block looks like, and I'm not very inspired. I was hoping it would be more educational than I thought it is. This next week is supposed to be a deload week; I'm going to look over the peaking block again and think hard about doing it or switching to my own thing early.

[JohnHelton]

You definitely gave the app an honest go. At the end of the day, programming isn't super complicated. You just have to put in a bunch of work in the appropriate intensity range. I think the AMRAP stuff from JuggAI is enlightening, but of course, 5/3/1 has been doing that forever. My current program is just to linearly progress with a crap ton of sets. Basically HVLF but pushing the weight as high as I can as opposed to being tied to percentages. If I can get all the sets done, then the weight goes up.

[alek]

You definitely gave the app an honest go. At the end of the day, programming isn't super complicated. You just have to put in a bunch of work in the appropriate intensity range. I think the AMRAP stuff from JuggAI is enlightening, but of course, 5/3/1 has been doing that forever. My current program is just to linearly progress with a crap ton of sets. Basically HVLF but pushing the weight as high as I can as opposed to being tied to percentages. If I can get all the sets done, then the weight goes up.

Thanks, John. I had a lengthy reply all typed up with multiple partial quotes with responses, but I closed the browser on accident, losing it all.

TL:DR... Yep. I'm ready to take what I've learned and apply to my own programming, maximizing "what works for me".

[alek]

10/3/22 Monday [Training 105]
My Own Thing
Hypertrophy

SSB Squat
240 x 8 @ 5,5,5

Feet Up Bench
175 x 6 @ 6,6,6.5, 7,7.5
e1rm = 240

Paused DL
225 x 5 @ 5,5,5

Lat Pulldown
121 x 8 x 5

Dips
BW x 8,6,6

Notes
This took about an hour, and it gassed me pretty good. I was still pretty sore from the SLDL from two days ago. I'm using mixed grip on all the deadlifts right now, hoping that'll give me some confidence in my grip going in to the meet. I don't think my grip is an issue, but I need to work on my mental game a bit.

[alek]

10/5/22 Wednesday [Training 106]
My Own Thing
Power

Comp Squat
315 x 1 @ 5
340 x 1 @ 5,5
365 x 1 @ 6
385 x 1 @ 7
405 x 1 @ 8,9
e1rm = 439

Comp Bench
205 x 1 @ 6
215 x 1 @ 6.5
225 x 1 @ 7.5
235 x 1 @ 8.5,9.5
e1rm = 250

Comp Deadlift
405 x 1 @ 7
425 x 1 @ 9
335 x 4 @ 6,6,5.5, 5
e1rm = 454

Incline DB Press
50's x 10 x 3

SBD Total
1065

Notes
What's going to be really funny is if I squat more than I deadlift at the upcoming meet.

[alek]

10/6/22 Thursday [Training 107]
My Own Thing
Chasing the Pump

Press
95 x 5 x 8

CGBP
135 x 8 x 4
135 x 13 @ 8

Lat Pulldown
143 x 6 x 2
148 x 6 x 2
153 x 6 x 2

Facepulls
50 x 12 x 4

Upright Row
75 x 6 x 5

Barbell Curl
65 x 6 x 5

Notes
Going to Big Bend National Park for the weekend, flying out this evening.

The Y is rearranging the weight area again, but they're adding two rack/platform stations, which is good. However, the corporate toads did not plan the layout prior to starting to move stuff around, nor did they secure enough people to move the heavier things around. They won't get enough people until Tuesday, possibly later. So it's a disorganized mess right now.

They were doing this during my session today, and I overheard one of them say that they're moving the racks because the E-gym people complain about the noise. Well, the new layout is likely going to make the noise worse, certainly for the cardio perverts since the racks are now in direct earshot of the cardio equipment. They've essentially created a sound tunnel directly to the cardio and E-gym area. Good job, guys.

[augeleven]

What’s an E-gym, precious?
[/gollumvoice]

[alek]

What’s an E-gym, precious?
[/gollumvoice]

It’s an electronic “smart” set of machines used in a circuit. Google “ymca egym” for more. I bet a Y near you has it or will soon.

[alek]

10/11/22 Tuesday [Training 108]
My Own Thing
Hypertrophy

SSB Squat
240 x 8 @ 5,5,5 5

Feet Up Bench
175 x 6 @ 5.5,5.5,6, 6.5,6.5

SLDL
275 x 5 @ 5,5,5, 5,5

Lat Pulldown
126 x 8 x 5

Dips
BW x 6 x 4

Notes
Pretty good session.

The gym is still a mess; supposedly, it's going to be finished tomorrow,

[alek]

10/12/22 Wednesday [Training 109]
My Own Thing
Power

Comp Squat
315 x 1 @ 5
340 x 1 @ 5,5
365 x 1 @ 6
385 x 1 @ 7.5
405 x 1 @ 9.5
315 x 2 @ 7
e1rm = 416

Comp Bench
205 x 1 @ 6
225 x 1 @ 8
235 x 1 @ 9
205 x 2 @ 7,7
e1rm = 245

Incline DB Press
60's x 10
55's x 10 x 2

Comp Deadlift
405 x 1 @ 7
425 x 1 @ 9
335 x 4 @ 5,5,6, 5.5
e1rm = 444

Push Ups
Bw x 12 x 2

SBD Total
1065

Notes
Not fully recovered from yesterday's session, but this one was still fine.

[alek]

10/13/22 Thursday [Training 110]
My Own Thing
Chasing the Pump

Press
95 x 6 x 5

CGBP
145 x 10,10,8

Lat Pulldown
153 x 6 x 3

Straight Arm Pulldown
50 x 10 x 3

Facepulls
50 x 12 x 3

Barbell Shrug
135 x 10 x 3

Barbell Curl
65 x 8 x 3

External Shoulder Rotation
10 x 8,10

Notes
Felt pretty juicy afterwards. A buddy of mine was a personal trainer once upon a time, and he still lifts now. We were talking, and he asked if I'd ever heard of Charles Poliquin and/or dumbbell external rotation. According to Poliquin, I think, one should be able to use 10% of their bench max to perform this external rotation of the shoulder. Well, I couldn't do either 30 or 25 pounds. I was able to do 15, and I did a couple sets with the 10. I wonder if trying to do this at the end of the workout had any effect. Irregardless, my bench is stagnant, so I'm willing to try stuff I've never done before.

[alek]

10/14/22 Friday [Training 111]
My Own Thing
Strength

Paused Squat
315 x 3 @ 6,6,6.5

Comp Bench
205 x 3 @ 7,7,8, 8
185 x 7 @ 9

Paused DL
315 x 3 @ 5,5,5

Closegrip Pushups
BW x 8 x 3

Back Extensions
30 x 12 x 3

Notes
Starting to taper the workouts now. I'm three weeks out. My only real goal is to claim the squat record for my age/weightclass. I think it's doable--it's 190 right now, and I squatted 187.5 in May.

For bench, I'm hoping to get 115 or so. If I can deadlift 200 again, then I'll count it as a win.

I watched some Brazos Valley Strength videos on YouTube, and he recommends not retracting your shoulders while benching. I tried it today; it was weird because I'm so used to retracting my shoulders, but again, I'm willing to try just about anything considering how stagnant by bench is.

[broseph]

I watched some Brazos Valley Strength videos on YouTube, and he recommends not retracting your shoulders while benching. I tried it today; it was weird because I'm so used to retracting my shoulders, but again, I'm willing to try just about anything considering how stagnant by bench is.

Is this a variant meant to make the lift more difficult and shift extra stress on the support muscles, or is it just a different style to see if a person is stronger without retracting?

[alek]

I watched some Brazos Valley Strength videos on YouTube, and he recommends not retracting your shoulders while benching. I tried it today; it was weird because I'm so used to retracting my shoulders, but again, I'm willing to try just about anything considering how stagnant by bench is.

Is this a variant meant to make the lift more difficult and shift extra stress on the support muscles, or is it just a different style to see if a person is stronger without retracting?

His argument is that by actively retracting the scapulae, we’re inhibiting the pecs from doing their job properly. He gave the example of trying to flex your biceps while doing a triceps pushdown.

It did feel rather awkward, and I’m not saying it’s right. I’m just throwing shit against the wall to see what helps w.r.t. my bench nowadays.

[alek]

Some more thoughts on my programming moving forward.

I imagine I'll do a meet sometime next May, so my macrocycle will be the time between meets, which will be about 6 months.

I think each week (microcycle) will look pretty much the same. I plan on trying to 8's on Monday, 2's on Wednesday, and 4's on Friday on the main movements.

Monday - 4 sets of 8
SSB
TnG Bench
SLDL
Lat Pulldown

Wednesday - 4 sets of 2
Comp Squat
Comp Bench
Comp Deadlift
Lat Pulldown

Friday - 4 sets of 4
Paused Squat
Comp Bench
Paused DL
Lat Pulldown

I'll add bro work in when I can.

I may also do a fourth session on Thursday, which will be similar to the Chasing the Pump workouts I've been doing on Thursdays lately.

I haven't quite decided on the length of the mesocycles, but I want to end them with amraps. November will be kinda weird because of the meet and then traveling for Thanksgiving. I may not do any amraps in November. December should actually be better for training. At the start of the year, I may do amraps every 4 or 5 weeks, but I haven't quite decided which exercises I'll amrap.

For the last few mesocycles, I'll probably switch the Wednesday doubles for singles to prep for the meet, and I'll likely taper the last 4 weeks or so depending on when the meet will be.

[alek]

10/17/22 Monday [Training 112] 8's

SSB Squat
250 x 8 @ 5,5,5 5

Feet Up Bench
175 x 5 @ 6; too heavy
165 x 8 @ 7.5,8.5
155 x 8 @ 8

SLDL
275 x 8 @ 6,6,7, 7

Lat Pulldown
121 x 8 x 4

Session Length
1:06

Notes
Oh man, I had forgotten how much cardio deadlifts can suck it.

Gonna swap feet up bench to TnG bench.

[alek]

10/19/22 Wednesday [Training 113] Deuces

AMBW & Umbilicus
192 & 35.625

Comp Squat
365 x 2 @ 7,7,7
375 x 2 @ 7
e1rm = 435

Comp Bench
215 x 2 @ 6,6.5,6.5
225 x 2 @ 7.5
e1rm = 257

Comp Deadlift
405 x 2 @ 6.5,6.5,7
415 x 2 @ 7.5
e1rm = 476...

Lat Pulldown
187 x 2 @ 7,7,7.5
192 x 2 @ 8
209 x 1 @ 10

Session Length
1:13

Notes
Everything moved well today although I'm very suspicious of that deadlift e1rm. I'm also fiddling some more with my bench. Today I tried letting the bar sink into my chest rather than letting it soft touch. I also relaxed my legs a bit on the descent so that when I was ready to press, I could "pop" the bar with my legs off my chest; it seemed to work okay, and I'll keep doing it.

Remember when I said that moving the racks to where the Y put them would lead to more noise being directed to the cardio area? I 'member. Today I was told I was too loud when setting my deadlift warmups down.

[alek]

10/21/22 Friday [Training 114] [math]2^2[/math]s

AMBW & Umbilicus
193.2 & 35.5

Paused Squat
315 x 4 @ 6,6,6, 6
e1rm = 405

Comp Bench
195 x 4 @ 6,6,6, 6.5
e1rm = 251

Paused Deadlift
365 x 4 @ 7,6,6, 7
e1rm = 469

Lat Pulldown
143 x 4
148 x 4 x 3

Session Length
1:20
I did a lot of jibber-jabbin' today.

Notes
I tried the sinking technique again today for bench, and it didn't go quite as well as it did on Wednesday. I'm still going to stick with it, though, because I think with some more practice, I'll be a pro. Everything else went well.

When I was deadlifting, a couple of Brothers In Iron asked me for some advice about their own deadlift technique. They said that they were hitting their knees with the bar; one does conventional and the other sumo, but they both hit their knees. I asked one to put some light weight on the bar and do a rep. He essentially did a squat with the bar in his hands, so I suggested that, when starting with their warmups, instead of bending their knees a lot to get into a "good" start position, just bend over with slightly bent knees and pull from there, a la a more stiff-legged deadlift during warmups. I also told them that as the weight got heavier, they'd automatically bend their knees some more to get into a "good" starting position, which should help with not hitting their knees.

I hope it was good advice.