KBR's Log

[bross84]

Replacing my INOL score with @Hanley Nomanilized Fatigue Metric as it seems a little more realistic based on what I read.

Avg. Daily Fatigue: 1.0
(the way I get this number is similar to TRAC, I rate 5 variables from 1-5 on my spreadsheet and each variable has a different weight and I basically just correlate this number with my TRAC score. Maybe at some point, I will stop taking a TRAC score and just use mine, but it's both for now.)

10s Dev Block W1D1
My first week back to real training after the 2-week pivot block. Going to ride this out for as long as possible and see how long it takes me to peak in these rep ranges before dropping any reps for the second dev block.

High Bar Squat with No Belt
315 x 5 @ 7
330 x 5 @ 7
340 x 5 @ 7.5
260 x 10 @ 7
260 x 10 @ 7.5
Squats felt better with each set, hip was bothering me on warmups and first working set, and was the reason for not a huge increase in RPE throughout the 3 sets of 5. Sets of 10 moved well and the 2nd set was more a 7.5 based on cardio rather than strength.

Touch & Go Close Grip Bench Press
245 x 5 @ 5
255 x 5 @ 6
265 x 5 @ 7
205 x 10 @ 5
215 x 10 @ 6
215 x 10 @ 6
Bench felt good tonight, misloaded weight on my first set of 10

T-Bar Row
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
5-min density block

[bross84]

10s Dev Block W1D2


Avg. Daily Fatige: 2.6

Touch & Go Close Grip Bench Press
255 x 5 @ 6
260 x 5 @ 6.5
265 x 5 @ 6.5
220 x 8 @ 6
220 x 8 @ 7
220 x 8 @ 6.5
Chest felt SUPER tight, so adjusted weights accordingly. Hopefully next week I will start to become better acclimated to the volume and frequency. The top set reps were supposed to be 4's not 5's

Snatch Grip Deadlift (conv) with No Belt
275 x 4 @ 5
295 x 4 @ 6
315 x 4 @ 6.5
255 x 8 @ 6
255 x 8 @ 6
Did these off 3 of the soft mats.

Standing Military
135 x 5 @ 8
135 x 5 @ 8.5
135 x 5 @ 9
135 x 5 @ 10
135 x 3 @ 9
5-min density block

[KoolaidMannn]

What made you select close grip touch and go for your day one bench and your day 2 bench?

[bross84]

@KoolaidMannn I can generally tolerate a lot of bench volume and close grip has my go-to offseason movement. With that being said, since I'm only a week into the dev block I am changing my 2nd day bench to a close grip pin press. When I was being coached by Garrett Blevins a while back he had me benching 4x per week, here is example of one of my weeks from that program for just bench.

D1
CG Bench - 5x8@65%, 1xAMRAP@65%
2" Spoto - 5x8@57%

D2
CG Bench - 4x6@70%, 1xAMRAP@70%

D3
CG Bench - 5x4@71%, 1xAMRAP@71%

D4
Wide Grip Bench - 3x4@70

Maybe TMI, but needless to say I did A LOT of close grip bench and my the strongest it had ever been at that point by a huge amount.

[bross84]

10s Dev Block W1D3

Daily Avg. Fatigue: 2.1 - starting to trend down.

Pause above Parallel Squat with No Belt
295 x 3 @ 5
315 x 3 @ 6.5
325 x 3 @ 7
275 x 6 @ 6
275 x 6 @ 6.5

3ct Pause Bench Press
265 x 3 @ 6
275 x 3 @ 6.5
285 x 3 @ 7.5
245 x 6 @ 6.5
245 x 6 @ 6.5

[KoolaidMannn]

@bross84 yeah the use of close grip bench makes sense since your comp move is in a shirt. That’s a pretty interesting DUP set up

[bross84]

10s Dev Block W1D4

Avg. Daily Fatigue: 1.1
End of Week Fatigue Avg: 1.8

High Bar Squat with Belt
355 x 2 / 2 @ 6 - Video
370 x 2 / 2 @ 7
380 x 2 / 2 @ 7 - .51 m/s
345 x 4 / 4 @ 7
345 x 4 / 4 @ 7 - .55 m/s

Close Grip Bench Press
275 x 2 / 2 @ 7 - .37 m/s
285 x 2 / 2 @ 7 - .29 m/s - Video
295 x 2 / 2 @ 6.5 - .33 m/s
265 x 4 / 4 @ 6 - .36 m/s
265 x 4 / 4 @ 6 - .32 m/s
265 x 4 / 4 @ 6 - .26 m/s
top set of 295 dropped in RPE simply because I had a handoff instead of self unrack

Pause Deadlift (sumo) with Belt
405 x 2 / 2 @ 5
415 x 2 / 2 @ 6 - .45 m/s
430 x 2 / 2 @ 6 - .46 ms/ - Video
405 x 4 / 4 @ 5.5 - .35 m/s
405 x 4 / 4 @ 5.5 - .34 m/s
Notes: @ Paused reps felt much easier than anticipated. Deadlift strength seems to be pretty much right where I left on in equipment. Back of reps were not paused.

[bross84]

10s Dev Block W2D1

High Bar Squat with No Belt
325 x 5 / 5 @ 6
330 x 5 / 5 @ 7.5
330 x 5 / 5 @ 8
240 x 10 / 10 @ 6
240 x 10 / 10 @ 6
Squats felt like crap. Back of sets felt ok. After watching videos, they looked much better than they felt.

Touch & Go Close Grip Bench Press
255 x 5 / 5 @ 5
260 x 5 / 5 @ 6
270 x 5 / 5 @ 7
210 x 10 / 10 @ 6
210 x 10 / 10 @ 7
210 x 10 / 10 @ 6.5
Bench felt ok, triceps were starting to fatigue on the back off sets but still managed to keep the RPE reasonable.

T-Bar Row
125 x 5
125 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
5-min density block

[bross84]

10s Dev Block W2D2
Daily Avg. Fatige: 2.0
BW: 195ish

I had previously decided to change out my 2nd close grip Bench day of the week over to a close grip pin press, but after moving my 2nd day from Tuesday to Wednesday I had a much better 2nd close grip day. I was originally training M/T/Th/S but believe I will either change it to M/W/Th/S or M/W/F/S. Would rather move days around than switch movements.

Touch & Go Close Grip Bench Press
260 x 4 / 4 @ 5
270 x 4 / 4 @ 6
285 x 4 / 4 @ 7
225 x 8 / 8 @ 5
225 x 8 / 8 @ 5.5
225 x 8 / 8 @ 5.5
Felt much better this week compared to last.

Snatch Grip Deadlift (conv) with No Belt
305 x 4 / 4 @ 5
315 x 4 / 4 @ 6
330 x 4 / 4 @ 6.5
275 x 8 / 8 @ 6
275 x 8 / 8 @ 6

Standing Military
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5 @ 10
5-min density block - dropped weight 10lbs from last week but got more sets.

Face Pull
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10 @ 9
5-min density block. did this from a low pulley - front delts were feeling tight from benching and the 5-min OHP density block so decided to try these and they seemed to help a lot.

[bross84]

10s Dev Block W2D3
Daily Fatigue Avg.: 2.3
BW: 195ish

Fatigue is climbing, and hopefully, tomorrow won't be affected much by today's session.

Pause above Parallel Squat with No Belt
305 x 3 / 3 @ 5
315 x 3 / 3 @ 5.5
335 x 3 / 3 @ 6.5
290 x 6 / 6 @ 6
290 x 6 / 6 @ 6.5
Right hip was bothering me on almost all the working sets, started to get a little better on the last top set and the back off sets didn't feel horrible. Overall these moved better than I expected.

3ct Pause Bench Press
265 x 3 / 3 @ 5
275 x 3 / 3 @ 5
295 x 3 / 3 @ 7
260 x 6 / 6 @ 6.5
260 x 6 / 6 @ 6.5
260 x 6 / 6 @ 6
Bench felt good today, back off sets were a little tougher than expected only reason the last set dropped to a lower RPE was an extended break. Shooting for 3ish count pause on all reps, but after counting in the video it seems they are more a 2ish count.

Pull Up
BW x 5 x 5
BW x 4 x 2
BW x 3 x3
BW x 2
5-min density block

[bross84]

10s Dev Block W2D4 (11/24/18)
Daily Fatigue: 2.3
Week 2 Avg. Fatigue: 2.3

High Bar Squat with Belt
165 x 2 / 2 @ 6
167.5 x 2 / 2 @ 7
175 x 2 / 2 @ 7.5
155.5 x 4 / 4 @ 8
155.5 x 4 / 4 @ 7.5
Felt like crap again today. Hip started feeling better after some mobility drills but right quad is becoming an issue again. Probably need to get into somewhere to have it checked out.

Close Grip Bench Press
130 x 2 / 2 @ 6
135 x 2 / 2 @ 7
137.5 x 2 / 2 @ 7.5
125 x 4 / 4 @ 7.5
125 x 4 / 4 @ 7.5
125 x 4 / 4 @ 7
Felt ok, slightly overshot RPE on topset.

Pause Deadlift (sumo) with Belt
190 x 2 / 2 @ 6.5
195 x 2 / 2 @ 7
200 x 2 / 2 @ 7.5
Form looked like shit tonight, these didn't feel the greatest but could have been worse. didn't use straps on these like last week, that could have had an effect on the RPE and difficulty.

Deadlift (sumo) with Belt
180 x 4 @ 6.5
180 x 4 @ 7
These didn't move as well as last week and on video review from looked like shit. Tried new grip style out from Brazos Valley Barbell, what they are calling the fingertip grip. Was ok, but something I will have to play with and see if it's something I want to switch to or go back to hook.

[bross84]

10s Dev Block W3D1
Daily Fatigue: 2.3

High Bar Squat with No Belt
137.5 x 5 / 5 @ 5
140 x 5 / 5 @ 6
145 x 5 / 5 @ 7
110 x 10 / 10 @ 6
110 x 10 / 10 @ 5.5
Did some static holds and slow single leg eccentrics with my right leg and that seemed to help with right quad pain. Really tried to stay on point with RPE and dial it the intensity back a little bit.

Touch & Go Close Grip Bench Press
117.5 x 5 / 5 @ 5
120 x 5 / 5 @ 5
125 x 5 / 5 @ 6.5
105 x 10 / 10 @ 6
110 x 10 / 10 @ 7
110 x 10 / 10 @ 6.5
Sadly my bench backoffs were just about the same as my squat backoffs

[bross84]

10s Dev Block W3D2
Avg. Daily Fatigue: 2.0

Touch & Go Close Grip Bench Press
125 x 4 / 4 @ 6
127.5 x 4 / 5 @ 6.5 - did an extra rep on this set by accident
130 x 4 / 4 @ 7.5
105 x 8 / 8 @ 6
105 x 8 / 8 @ 6
105 x 8 / 8 @ 6

Snatch Grip Deadlift (conv) with No Belt
145 x 4 / 4 @ 6
147.5 x 4 / 4 @ 6
152.5 x 4 / 4 @ 6.5
122.5 x 8 / 8 @ 6
122.5 x 8 / 8 @ 5

[bross84]

10s Dev Block W3D3
Daily Fatige: 2.3

Pause above Parallel Squat with No Belt
145 x 3 @ 6
150 x 3 @ 6.5
155 x 3 @ 6.5
135 x 6 @ 6.5
135 x 6 @ 7
These felt surprisingly good tonight considering the SGDL's last night and my low back was kind of sore most of the day.

3ct Pause Bench Press
127.5 x 3 @ 5
130 x 3 @ 6
135 x 3 @ 6.5
115 x 6 @ 6.5
115 x 6 @ 6.5
115 x 7 @ 6.5

[bross84]

10s Dev Block W3D4
Daily Fatigue: 1.95
Weekly Total Fatigue: 2.4

High Bar Squat with Belt
162.5 x 2 @ 5
167.5 x 2 @ 6
177.5 x 2 @ 7
160 x 4 @ 7
160 x 4 @ 6
Found that fibularis longus muscle has been a causing some of my right leg and knee pain have also been rolling out hip crease, it band, adductors and quads with a barbell before squatting and this also seems to be helping with hip and quad pain. These felt much better than last week, speed was much better as well.

Close Grip Bench Press
127.5 x 2 @ 6
132.5 x 2 @ 6
140 x 2 @ 8
122.5 x 4 @ 7
122.5 x 4 @ 7
122.5 x 4 @ 6.5
overshot top set set RPE by a little, speed was much slower than last week.

Pause Deadlift (sumo) with Belt
187.5 x 2 @ 6
192.5 x 2 @ 6
202.5 x 2 @ 7
first 2 sets were hook with long hold on second rep, last set was with straps. Hook grip feels so much better with bar path and overall position. Speed was much better than last week as well using hook grip and straps.

Deadlift (sumo) with Belt
185 x 4 @ 6
185 x 4 @ 6

@KoolaidMannn tried out the long holds tonight, seemed to work out well. Form and bar speed were much better than last week.

[KoolaidMannn]

Dude form looks so much more crisp with hook and straps! Good shit

[bross84]

Dude form looks so much more crisp with hook and straps! Good shit

Yea man, everything felt so much better.

[bross84]

10s Dev Block W4D1
Daily Fatigue: 2.25

High Bar Squat with No Belt
140 x 5 @ 5
142.5 x 5 @ 6
147.5 x 5 @ 7
115 x 10 @ 6.5
115 x 10 @ 6.5
Speed was better this week than last on all but last rep of last set. Every other rep on last set was fairly consistent except last, so I still rated it an RPE 7

Touch & Go Close Grip Bench Press
122.5 x 5 @ 5
125 x 5 @ 6
130 x 5 @ 6.5
105 x 10 @ 6.5
105 x 10 @ 6.5
105 x 10 @ 6.5
Speed was much better than last week on these as well. Was able to keep more speed and RPE more consistent on back off sets.

[bross84]

10s Dev Block W4D2
Daily Fatigue: 2.0

This cycle seems to be really starting to take its toll on me physically. Knee's and hips have been achy after squats and deadlifts the past two weeks. I'm seeing an upward trend on my comp movements for this block but they aren't drastic increases. Depending on how the rest of this week goes I may call this dev block at 5 weeks, do a 1-week pivot block and back into another dev cycle.

Considering a potential meet in February to qualify for USPA Nationals in Columbus this summer.

Touch & Go Close Grip Bench Press
122.5 x 4 @ 5
125 x 4 @ 5.5
135 x 4 @ 6.5
110 x 8 @ 6.5
110 x 8 @ 6.5
110 x 8 @ 7

Snatch Grip Deadlift (conv) with No Belt
147.5 x 4 @ 6
150 x 4 @ 7
150 x 4 @ 7.5
120 x 8 @ 6
120 x 8 @ 6
These felt like crap tonight lower back was really tight and pumped. Had to repeat weight and still overshot RPE by a little. Hips and knees were hurting after back off sets.

[bross84]

10s Dev Block W4D3 (12/6/18)

Pause above Parallel Squat with No Belt
150 x 3 @ 5
152.5 x 3 @ 6
160 x 3 @ 7
135 x 6 @ 6
135 x 6 @ 6

3ct Pause Bench Press
130 x 3 @ 5
132.5 x 3 @ 6
137.5 x 3 @ 6
125 x 6 @ 6
125 x 6 @ 6
125 x 6 @ 6.5