Sometimes I Lift Things

[denashes]

I am getting increasingly bad at updating this. Just got through a particularly stressful period at work. With the exception of last week, I managed to be pretty consistent at getting workouts in. After missing all of last week, I decided to start a new block rather than continuing where I left off in the previous one.

03/01/19 - B11W1D1: BP, SDL, CGIBP
Bench Press
225 x 4 @ 7.5
265 x 1 @ 8
240 x 4 @ 9
225 x 4 @ 7
225 x 4 @ 7.5
Felt fine. My notes only had 4 sets written down, but I'm 90% sure I did the fifth one.

Deadlift (sumo) with Belt
400 x 1
425 x 1
450 x 1 @ 8
370 x 1 x 9
Last block I decided to return to pulling a lot of singles, partially inspired by this thread, and partly because it has what has given me the best results in the past. One of the main things I've noticed over the past few months is that as I started using straps more to accommodate additional volume, I became less and less confident in my hook grip. Last block I was pulling singles two days a week; this block I plan to do singles one day and a variation a different day.

Close Grip Incline Bench
95 x 12
135 x 8 @ 6
145 x 8 @ 7
150 x 8 @ 7.5
155 x 6 @ 8
Had a lot of trouble figuring out a comfortable setup. I do close grip incline and a higher incline than when I do regular incline bench, and it felt completely foreign to me. Things seemed to get a little better with each set until the last one fell off a cliff. Also don't have a lot of experience doing 2 bench variations in the same day, so I may need to dial down expectations a little on this in future weeks.

03/02/19 - GPP
30 Minutes LISS Airdyne

[Wilhelm]

I love DL singles.

Have a great new block, and hopefully work treats you better going forward.

[SeanHerbison]

He lives!

[denashes]

03/03/19 - B11W1D2: SBS, PB, CU
My hip has been bothering me for a while again during squats, so I'm reducing intensity and trying some different movements in this block.

Safety Bar Squat
165 x 7 @ 5
175 x 7 @ 6
185 x 7 @ 6
195 x 7 @ 6
Taking it easy as I get used to my shiny new safety squat bar, and also just reducing load so as not to aggravate anything. Hip felt mostly fine throughout with little twinges here or there and is a little sore afterwards. Nothing to worry about.

Pin Bench Press
205 x 3 @ 6.5
215 x 3 @ 7.5
225 x 3 @ 8
235 x 3 @ 9
235 x 2 @ 7.5
235 x 2 @ 8
First time doing these. Went okay.

Chin Up
3 @ 9 (PR)

Chin Up with Average Band (1 3/4in)
8 @ 7
8 @ 7
7 @ 9
I've found doing a lot of sets of unassisted chins tends to put a lot of stress on my elbows, so I figured I'd try this as a method of getting some volume.

[denashes]

He lives!

Barely, but I'm still here.

I love DL singles.

Have a great new block, and hopefully work treats you better going forward.

Thanks, think I've been doing pretty well with bench and deadlift, and hope to see some results in the coming weeks.

[denashes]

B11W1D3: TBP, PSDL, AD
Touch & Go Bench Press
185 x 10 @ 7
192.5 x 10 @ 8
200 x 10 @ 9.5
185 x 10 @ 7.5
185 x 10 @ 8.5

2ct Pause Deadlift (sumo) with Belt
340 x 4 @ 7
350 x 4 @ 7
360 x 4 @ 9
360 x 3 @ 8
360 x 3 @ 8.5

Airdyne
Skipped for time. Was going to be intervals. Will likely make Airdyne on this day optional. Probably will also swap this slot with the steady-state Airdyne on Saturdays as I'd rather make sure I get the intervals in.

[denashes]

B11W1D4 : SS, FP, WGBP

Floor Press
215 x 4 @ 7.5
225 x 4 @ 8
235 x 4 @ 9
235 x 3 @ 9.5
235 x 3 @ 8
First triple I get wildly out of position on the last rep. Last set was much better.

Split Squat
First time trying these - wasn't able to get any useful lifting in because I kept losing my balance. Maybe something I'll work on during a deload, but for next week I'll sub something else in.

Wide Grip Bench Press
135 x 12 @ 6
145 x 12 @ 7
150 x 12 @ 7
150 x 12 @ 8

[denashes]

03/08/19 - B11W2D1: BP, SDL, CGIBP
Bench Press
230 x 4 @ 7.5
250 x 1 @ 6.5
270 x 1 @ 8
245 x 4 @ 8.5
230 x 4 @ 8.5
230 x 4 @ 7.5
Felt pretty good.

Deadlift (sumo) with Belt
405 x 1 @ 6
430 x 1 @ 7.5
455 x 1 @ 9
380 x 1 x 9 @ 6ish
None of these felt great, but I got them done. Will plan to repeat next week.

Close Grip Incline Bench
140 x 8 @ 6
145 x 8 @ 8.5
150 x 8 @ 9
150 x 7 @ 9
Hit the hooks in sets 2 and 3 which is why things got really hard all of the sudden.

03/09/19 - AD
Airdyne Intervals : 4 x (20H, 100L)
Was planning on doing a few more but was already feeling a bit rough after 4. Okay place to progress from.

[denashes]

B11W2D2: SBS, BP, CU
Safety Bar Squat
185 x 7 @ 5
195 x 7 @ 6
205 x 7 @ 7
215 x 7 @ 7.5
215 x 7 @ 8
Hip felt good today. Reps moved fast as they should at this weight. RPE was based more on my lack of conditioning and getting tired.

Pin Bench Press
215 x 3 @ 7
230 x 3 @ 8
240 x 3 @ 9
240 x 2 @ 8
240 x 2 @ 7.5
Went pretty well.

Chin Up
3 @ 8.5

Chin Up with Average Band (1 3/4in)
9 @ 7.5
5 @ 8
6 @ 8
Regular chin set felt easier than last week, but my strength just fell off after first backoff set.

[denashes]

03/12/19 - B11W2D3: TBP, PSDL, AD
Touch & Go Bench Press
180 x 10 @ 7
190 x 10 @ 7.5
200 x 10 @ 9
185 x 10 @ 8
185 x 10 @ 8

2ct Pause Deadlift (sumo) with Belt
330 x 4 @ 7
350 x 4 @ 8
365 x 4 @ 9
365 x 3 @ 8
365 x 3 @ 8
Felt a little fatigued, but things went fine.

[denashes]

Skipped D2W4. Was planning on working out, but then I fell asleep on the couch instead.

For today's workout, I swapped out the CG incline with wide grip bench from the skipped day, mostly because I was lazy and didn't want to move the benches around after doing regular bench.

03/15/19 - B11W3D1: BP, SDL, WGBP
Bench Press
235 x 4 @ 7.5
255 x 1 @ 6.5
275 x 1 @ 8.5
245 x 4 @ 9.5
235 x 4 @ 9
235 x 4 @ 8
Pretty good. First three reps at 245 were fast. The last just fell off completely. Will probably repeat next week.

Deadlift (sumo) with Belt
405 x 1 @ 6.5
430 x 1 @ 7.5
455 x 1 @ 8.5
380 x 1 x 9
Went okay. Need to remember to be patient off the floor, but also not to faff around with the setup too long.

Wide Grip Bench Press
135 x 12 @ 6
145 x 12 @ 6.5
155 x 12 @ 7
160 x 12 @ 7
EZ, probably should have pushed this a little further.

[SeanHerbison]

Skipped D2W4. Was planning on working out, but then I fell asleep on the couch instead.

That’s called a recovery workout. Inactive rest.

[denashes]

B11W3D2: SBS, PBP, CU
Safety Bar Squat
175 x 7 @ 6
205 x 7 @ 7.5
215 x 7 @ 8
225 x 7 @ 9
205 x 1 @ 5
Oof. Suprisingly overshot a little on the 225, but it should not have wiped me out as much as it did. Started the next set and could tell I wouldn't finish it. Not that bothered, but if I have similar results next week I'll consider upping session volume next block, especially if I'm keeping squat frequency at once weekly (I decided last week to remove the day four squat slot.)

Pin Bench Press
215 x 4 @ 7
230 x 3 @ 8
240 x 3 @ 9
240 x 2 @ 8
240 x 2 @ 9
For some reason I thought I was supposed to do 215x4 instead of 215x3. For top sets, I was planning to do 245 but did 240. I should really look at my planned weights rather than trying to go from memory.

Chin Up
3 @ 9

Chin Up with Average Band (1 3/4in)
6 @ 7
6 @ 7
6 @ 7
Kept it nice and easy this week. Tried to be a little more controlled with these reps. It's very easy to bounce all over the place when using bands.

[denashes]

B11W3D3: TBP, PSDL, AD
Touch & Go Bench Press
185 x 10 @ 7
185 x 10 @ 6.5
205 x 10 @ 8
210 x 10 @ 9
195 x 10 @ 8
Accidentally repeated 185 instead of doing 195 for the second set and was confused why the set felt easier than the preceding one. 205x10@8 is 5 lbs more and at a lower RPE than last week, and 210 felt about how 200 did last week. Cool.

2ct Pause Deadlift (sumo) with Belt
330 x 4 @ 6
350 x 4 @ 7.5
370 x 4 @ 9
370 x 3 @ 7.5
370 x 3 @ 7.5

[denashes]

B11W3D4: FP, WGBP, AD
Floor Press
215 x 4 @ 7
225 x 4 @ 7.5
235 x 4 @ 8.5
235 x 3 @ 8
235 x 3 @ 8
Setup felt a little off at first, but was mostly better by the time I got to top sets. Increase next week.

Wide Grip Bench Press
135 x 12 @ 5
145 x 12 @ 6
155 x 12 @ 7
160 x 12 @ 7
165 x 12 @ 7.5
Plan was 135@6, 145@7, 155@8 with one repeat, but everything felt easy so I ramped up a bit.

Airdyne
15 minutes steady-state.
Trying to catch up on some missed cardio from yesterday. Stopped early because of time. Also boredom if I'm being honest.

[denashes]

B11W4D1: BP, CGIBP
The boy was asleep when I got home and I didn't want to risk waking him up, so I'm pushing deadlifts to tomorrow morning.

Bench Press
235 x 4 @ 7
255 x 1 @ 6.5
275 x 1 @ 8
250 x 4 @ 9
235 x 4 @ 8.5
235 x 4 @ 8
Good bench day. 275x1@8 is a 1 lb e1RM PR. 250x4 @ 9 is probably a rep PR.

Close Grip Incline Bench
135 x 8 @ 6
145 x 8 @ 7
150 x 8 @ 8.5
Changed this so that I'm starting each rep from the pins. The change made things a little more difficult due to there being no stretch reflex, but I was able to be more consistent in my setup and avoid hitting the j-hooks. Skipped the last set because my elbow briefly complained, and I didn't want to risk anything on the last set of the least important bench slot of the week.

[denashes]

B11W4D1B : SDL
Making up for yesterday.

Deadlift (sumo) with Belt
405 x 1 @ 6
430 x 1 @ 7
455 x 1 @ 8
390 x 1 x 9

[denashes]

B11W4D2: SBS, PBP

Safety Bar Squat
205 x 7 @ 6
215 x 7 @ 7
225 x 0
Like last week, didn't feel right. Don't know what's going on.

Pin Bench Press
225 x 3 @ 7
235 x 3 @ 8
245 x 3 @ 9
245 x 2 @ 7.5
245 x 2 @ 8.5

B11W4D3 : TBP, PSDL
Touch & Go Bench Press
190 x 10 @ 7
200 x 10 @ 8
210 x 10 @ 9
195 x 10 @ 8.5
195 x 10 @ 8
Okay. Repeat next week.

2ct Pause Deadlift (sumo) with Belt
335 x 4 @ 7
355 x 4 @ 7
375 x 4 @ 8.5
375 x 3 @ 8
375 x 3 @ 8
Considering bumping up to 380 or so after the 355 set but decided not to - I'm generally a little more reluctant to bump up weights based on low RPE for the deadlift than I am for a pressing movement.

B11W4D4 : FP, WGBP
Floor Press
220 x 4 @ 7
230 x 4 @ 8
240 x 4 @ 8.5
240 x 3 @ 7.5
240 x 3 @ 7.5
Increase next week.

Wide Grip Bench Press
150 x 12 @ 6
160 x 12 @ 7
170 x 12 @ 8.5
165 x 12 @ 8

B11W5D1: BP, CGIB
Bench Press
240 x 4 @ 7
260 x 1 @ 6
280 x 1 @ 8.5
255 x 4 @ 9.5
240 x 4 @ 8
240 x 4 @ 8

Close Grip Incline Bench
140 x 8 @ 6
145 x 8 @ 7
150 x 8 @ 7
155 x 8 @ 8

B11W5D2: PBP, SDL

Pin Bench Press
225 x 3 @ 6.5
235 x 3 @ 7.5
245 x 3 @ 8.5
245 x 2 @ 7.5
245 x 2 @ 7

Deadlift (sumo) with Belt
410 x 1 @ 7
435 x 1 @ 8
370 x 1 @ 6
370 x 1 @ 6
370 x 1 @ 6
370 x 1 @ 6
370 x 1 @ 6
370 x 1 @ 6
370 x 1 @ 6
370 x 1 @ 6
370 x 1 @ 6
All warmup singles felt heavy and moved slow, so I dropped the planned 460x1@8 and reduced the backoff singles by 20 lbs.

B11W5D3: TBP, PSDL

Touch & Go Bench Press
190 x 10 @ 7
200 x 10 @ 8
210 x 10 @ 9
195 x 10 @ 9
195 x 10 @ 8.5

2ct Pause Deadlift (sumo) with Belt
345 x 4 @ 7
365 x 4 @ 8
380 x 4 @ 9
380 x 3 @ 8.5
380 x 3 @ 8

B11W5D4: FP, WGBP
Floor Press
225 x 4 @ 6.5
235 x 4 @ 7.5
245 x 4 @ 9.5
245 x 3 @ 8
245 x 3 @ 7.5
Top set felt bad as soon as I unracked; should probably have reracked and reset. Strength was there for this to be @8.5 I think.

Wide Grip Bench Press
155 x 12 @ 6
165 x 12 @ 6.5
175 x 12 @ 7.5
180 x 12 @ 8.5

[denashes]

Time for a pivot. This past block seemed to mostly go decently. I set a small e1RM PR on bench, and I think both by bench and deadlift form are improving in their consistency, which is always a huge issue for me. Squat went pretty much nowhere, but I don't really care at the moment.

I'm planning on upping the intensity a little next block, at which point I'll test and go to a lower intensity, higher volume setup for a bit.

P11W1D1 : SU, FUBP, UR
Step Ups
45 x 10 @ 6
55 x 10 @ 7
65 x 10 @ 8
65 x 10 @ 8
These were a lot harder than I'd thought they'd be, but I liked them. Used the SSB for added weight so that I had my hands free.

Bench Press with Feet Up
185 x 6 @ 6
195 x 6 @ 7
205 x 6 @ 8
205 x 6 @ 8

Upright Row
45 x 12 @ 6
55 x 12 @ 7
65 x 12 @ 8
65 x 12 @ 8
Threw these in after being reminded of their existence by a different thread here.

[denashes]

So, I've been even worse with logging than usual in that I haven't even been recording my workouts in TRAC. Went to get all caught up last night when I realized a phone update had somehow wiped out all of my notes for the last few months. This means the workouts from 4/7-4/19 will not be recorded.

4/19/19 : B12W2D1 : BP, SDL, OHP
Not a great workout overall. Felt kinda out of it coming into the workout, but got through everything as best I could.

Bench Press
250 x 2 @ 7.5
270 x 1 @ 7
285 x 1 @ 8.5
250 x 2 @ 7.5
250 x 2 @ 8
250 x 2 @ 8
250 x 2 @ 8

Deadlift (sumo) with Belt
400 x 1 @ 6
435 x 1 @ 8.5
385 x 1 @ 6
385 x 1 @ 6
385 x 1 @ 6
385 x 1 @ 6
385 x 1 @ 6
What was supposed to be my last warmup single @ 435 moved really slow, so I didn't even attempt my planned @8 weight and based backoffs off of 435.

Standing Military with Belt
140 x 3 @ 7.5
150 x 1 @ 7
160 x 1 @ 8
140 x 3 @ 8
140 x 3 @ 7.5
140 x 3 @ 8
120 x 10 @ 8.5