KarlM: It's all about the log.

[peez]

Video of the second set of my 225 X 5 X 4 bench session from 12/18/17 workout.
I rated this RPE 7-7.5. What say you Exodus?

That looked way too easy - time to add some weight!

[KarlM]

Video of the second set of my 225 X 5 X 4 bench session from 12/18/17 workout.
I rated this RPE 7-7.5. What say you Exodus?

That looked way too easy - time to add some weight!

I'm planning on it. I'm going to use my e1RM (270 lbs) going forward in this cycle.

[cole]

Looks about right. I'd say 7 but I suck at rpe. Bench is getting good man

[KarlM]

Looks about right. I'd say 7 but I suck at rpe. Bench is getting good man

Thanks Man. I think I have the 275 milestone in me in the next month or so. Then 295, and then finally the 315. I like plate math PRs.

[KarlM]

12/20/17, Week 5, Day 2
Squat (H, 80%)
300 X 5 @8
300 X 5 @8.5 (not a good squat day)
300 X 5 @9! (took 10 min rest)
300 X 3 @8 (dropped reps to stay away from @9 land)
300 X 2 @7.5
(Rests from 4 to 10 min)

Deadlift (M, 75%)
335 X 3 X 5 @easy
(rests 3 min)

Not a great session. Squats felt heavy and my knees were caving more than normal. I did some auto regulation and split my last set of five up into a set of 3 and 2 to stay away from @9 land. Since I was feeling like crap, I did 5 sets of 3 rather than 3 sets of 5 for my deadlift. Probably didn't need to do that, but since I maintained total tonnage, it shouldn't matter.

[KarlM]

12/22/17, Week 5 Day 3
Good news! I joined a powerlifting gym: Convoy Strength here in lovely San Diego CA. I'm leaving my climbing gym behind to pursue strength goals. I'm sad to leave Mesa Rim - it's a great environment with great people but my goals have changed and for the same price I get a real gym with loads of relevant equipment.

Bad news is that at my first workout today I tweaked my goddamn back! Fuck! Happened at the bottom of a 265 lbs paused squat. I didn't get a good valsalva and lost tightness and was punished for it. I immediately did a bunch of RDLs with a plastic PVC pipe, and did BW squats to a bench. When you get hurt, do what you can, so I did pull-ups and @mgil DB rows and continued to work the range of motion where my tweak happened. Right now my back feels a bit sore but it did not tighten up; it may be that working the range of motion immediately after is a really good thing to do.

Paused Squat (L, 70% of my competition squat 1RM)
265 X 5 @7.5
265 X 1 (tweaked back)
When typing this I realized pausing at 70% competition max isn't really "light". Looks like I'm letting my ego creep back into my lifting.

Skipped Bench because of discomfort when laying on bench due to back tweak.

NG Pull-ups
BW X 10
BW X 9
BW X 7
BW X 6

@mgil DB Rows (went lighter because of back)
60 lbs DB X 10 X 3

Bunches of light RDLs and BW squats to a bench throughout the workout.

[mgil]

@KarlM, you get to see swoleesi? @Manveer has a big crush on her!

[KarlM]

@KarlM, you get to see swoleesi? @Manveer has a big crush on her!

Yeah, she was the one who signed me up. Manveer, if your travels take you to San Diego, hit me up and I'll introduce you

[cole]

its bad that i know who you guys are talking about. it means i spend too much time with my face in phone

[Manveer]

@KarlM, you get to see swoleesi? @Manveer has a big crush on her!

Yeah, she was the one who signed me up. Manveer, if your travels take you to San Diego, hit me up and I'll introduce you

Lol. Should be down there sometime. I find her supremely annoying.

[KarlM]

Log Entry Catch-up Day

Back tweak: This is the quickest I've recovered from a back tweak. I basically followed Austin Baraki's advice and continued to work through the range of motion with body weight RDLs and squats. I had two additional minor tweaks (first occurred while taking a crap, and the second while twisting my torso to fetch a dish in the kitchen), but was essentially pain-free by Christmas day. Tweak occurred on 12/22/17, I worked out bench and OHP on 12/24/17, then did squats at 71% 1RM on 12/26/17.

12/24/17
Bench (on a competition bench)
235 X 4 @8 (rep PR!) e1RM = 280 lbs
235 X 4 @8.5
235 X 4 @9.5
225 X 4 @8.5
225 X 4 @9
(5-6 min rests)

OHP
140 X 5 @8
140 X 5 @8.5
140 X 5 @10
135 X 5 @8.5
(5 min rests)

DB Incline press (bench at 45deg)
55 lbs DB X 11, 10, 7
(3 min rests)

DB Curls (supinated)
30 lbs DB X 10, 10, 9
(3 min rests)
************************************
12/26/17
Squat Recovery (71% 1RM, for sets of three)
265 X 3 X 5, back felt fine. I was very strict with valsalva and maintaining tightness in the hole. Decent was slow, mostly due to re-tweak nerves.

Chin-ups
BW X 10, 10, 8

DB Rows
70 lbs DB X 8
65 lbs DB X 8 X 2

I like my new gym. I've been using an Ohio power bar these last few workouts. The knurling is way more aggressive than anything I've used before, but that isn't really saying anything since I haven't really lifted with anything other than cheapo weight lifting bars, that don't even have center knurling.

[Wilhelm]

Glad you got through that back situation well, @KarlM

I went from a Dick's sporting goods bar, that in retrospect, had what amounted to just a representation of knurling, to an Ohio Power Bar.
I remember first touching it and almost pulling my hand back.
But it's been very kind to my hands.
If i manage to hit my bald head on it going under for squats though, it will scalp the heck out of me.

[KarlM]

Glad you got through that back situation well, @KarlM

I went from a Dick's sporting goods bar, that in retrospect, had what amounted to just a representation of knurling, to an Ohio Power Bar.
I remember first touching it and almost pulling my hand back.
But it's been very kind to my hands.
If i manage to hit my bald head on it going under for squats though, it will scalp the heck out of me.

Yikes man! Yeah, I can see how the knurling would tear up your poor scalp.

[KarlM]

12/27/17
OHP (H, going for a rep PR!)
165 X 3 @9.5, PR! e1rm 180 lbs
165 X 3 @10
160 X 3 @9.5
155 X 4 @9
155 X 3 @9.5
150 X 5 @9
(5-6 min rests)

Paused Bench (M)
215 X 4 @7
215 X 4 @8.5
210 X 4 @8
210 X 4 @8.5
(5-6 min rests)

DB Incline press (45deg bench)
50 lbs DB X 16 (too light)
55 lbs DB X 10, 7
(3 min rests)

Happy to set an OHP PR - it's been awhile. My presses feel strong right now. Make hay while the sun shines

[KarlM]

Log Entry Catch Up

12/29/17
Squat Recovery (L, 65%)
245 X 5 X 3 @easy. Back feels 100%
(5 min rests)

Deadlift (H, 79.1% oops, was supposed to be 75%)
352.8 X 5 @6
352.8 X 5 @7
352.8 X 5 @7
(5 min rests. Used kilo plates.)

Chin-ups
BW X 10 @10
BW X 8 @9.5
BW X 8 @8
(5 min rests)
*****
12/30/17
TnG Bench (H)
242.6 X 2 @9.5 (carrying some fatigue)
220.5 X 5 @8
220.5 X 4 @7
220.5 X 4 @7.5
220.5 X 4 @8
(5 to 6 min rests. Used kilo plates.)

OHP (M)
135 X 5 @6
135 X 5 @7
135 X 5 @7.5
135 X 5 @7
(5 to 6 min rests)

Bench felt fatigued. I tried to set one too many rep PRs the last couple of weeks.
******
1/2/18
Bench (H, 80% of e1rm)
225 X 2 X 8 (Starting Hepburn method)
(2-3 min rests)

OHP (L, 75% of e1rm)
135 X 4 X 4
(5 min rests)

For the new year I'm going on the Hepburn method (see @Chebass88's log) for my heavy days. Maybe I'll call it the Cheburn method

[Chebass88]

Hey Karl! Great work recently. Hope the Hepburn method works out well for you. It is great to be able to do a session of hard work, yet not be worn down from grinding.

ian

[KarlM]

Hey Karl! Great work recently. Hope the Hepburn method works out well for you. It is great to be able to do a session of hard work, yet not be worn down from grinding.

ian

Ian, Yes, exactly. And it seems the Hepburn method is quite similar to things @Hanley has been talking about regarding managing intra-set fatigue by doing more sets with fewer reps. No more grindy reps for me for awhile. Thanks again for taking the time to answer my questions

[KarlM]

1/3/18
Squat (H, 80%)
300 X 2 X 8. 3-4 min rests. I can definitely shorten these rest times, but I was dealing with back re-tweak nerves. Next time I'll approach the bar when timer hits 2:30. Back felt 100%.

Chin-ups
BW X 5 X 7 in 10:34. Time to drop the sets of 10 for awhile and add volume. Been stuck at three sets of about 10 forever, always @9 or @10.

[peez]

1/3/18
Squat (H, 80%)
300 X 2 X 8. 3-4 min rests. I can definitely shorten these rest times, but I was dealing with back re-tweak nerves. Next time I'll approach the bar when timer hits 2:30. Back felt 100%.

Good to hear you are back in business! <groan/>

[KarlM]

1/3/18
Squat (H, 80%)
300 X 2 X 8. 3-4 min rests. I can definitely shorten these rest times, but I was dealing with back re-tweak nerves. Next time I'll approach the bar when timer hits 2:30. Back felt 100%.

Good to hear you are back in business! <groan/>

Thanks Peez!