CMG's Log (6', 190lbs, HLM, HPS, Montana, Climbing)

[cgeorg]

CMGW C2W3

2017-10-16

Gym BW: 202
Duration: 0:55

Squat Rx 1@8, 6x2@8 belt, sleeves, 2 min rest
315x1@7
335x1@8 e1RM=364
315x2@8.5
305x2@8.5
295x2@8
295x2@8.5
295x2@8
295x2@8

Depth is off with the slightly narrower stance. Feels weird but strong out of the bottom. Will have to learn to trust it. Got depth dialed in by the last linked set, I think. Weights are around where they were last doubles cycle, but on shorter rests.

SGDL Rx 3x6@7
255x6x3
+
Seated DB OHP
40sx[12,12,11]

I don't think I can continue to LP SGDLs at 10lbs/wk for another cycle and keep the RPEs appropriate, so they'll probably be replaced for the next one.

That was all I had time for. Cardio this session was real.

[cgeorg]

2017-10-18

Gym BW: 198
Duration: 0:55

Press Rx 1@9, 6x2@8 sleeves, belt, 2 min rest
145x1@8
160xF
155x1@9 e1RM=161
135x2@7
135x2@8
135x2@7.5
135x2@8
135x2@8.5
135x2@7

Got an extra min rest before the last one. Bar path looked ok on the fail, I just didn't get under it I guess. And didn't want an @10. Should have gone higher on the backoff sets I guess.

CGBP Rx 3x6@7
140x8x3[@6, 6, 7]
+
Chest Supported Row
55x12x3

Reverse Hypers
45x[10,12,12]
+
Pulldowns
120x[12,8,10]

Meh. Signed up for Avatar

[cgeorg]

So I started an inkling of sick on Monday night. I think it affected Wednesday's performance - Thursday I stayed home from the office and mostly slept, got an hour of work in, then had to play a show that night. Since I missed Thursday, I went into the office Friday all day, and had to leave straight from there to play another show last night, and then long story short it would have been very Me of me to not get this workout in. Well fuck that.

2017-10-21

Gym BW: 195
Duration: 1:25

Re: Gym BW, I signed up for Avatar. It has my maintenance at 2600kcal. What a joke. I'm going to post in the avatar thread about this if my next weigh-in doesn't add at least 200 kcal. I understand they're all about the reverse diet but I was maintaining, and I've lost 8 pounds in 4 days, even though I've been over most days, sometimes by a lot.

Deadlift Rx 1@8, 5x2@8 belt, hook grip, 2 min rest.
325x1@6?
355x1@8 e1RM=386
325x2@8
325x2@8
325x2@8.5
325x2@8.5
325x2@9

Awesome.

Bench Press Rx 1@8, 6x2@8, sleeves, 2 min rest
205x1@10 e1RM=208?
180x2@7.5
180x2@8
180x2@7.5
180x2@7
185x2@8
185x2@8

The @10, I definitely didn't have another, but it wasn't a 1RM either, nawmsayin. First couple doubles were a little butt, then I got better at getting the weight of the bar coming straight through wrist, forearm, to elbow, and it started movin' real nahce. I need to groove this, then learn to grind it. Next cycle bench is going to just be a development block or whatever the form one is, probably 4x6 for both H and M days. With a top single on H day that's 49 reps a week.

Pin Squats 3 min rest
205x6x3

My LP on this was doing the same weight as last week but after deads and bench rather than before. They're not actually the worst thing in the world but I'm pretty sure at least one of the circles of hell involves the first couple inches off the pins, over and over again.

Face Pull 0 rest superset once again
55x12, 50x12, 45x12
+
Hammer Curlz
25sx10, 20sx10, 15sx12

I am digging this shortened rest thing. I do not huff as badly as I did when I started, and I was able to keep the same weight on the bar for deadlifts, and actually increase it for bench. Let's not talk about how I started bench too low.

---

Also did the climbing wall today, about... 3.5 hrs after not using straps for any of my deadlifts. Whatever you want to picture based on that info is probably close to reality.

[cgeorg]

Next Block:

Monday:
Comp Squat (H)
Press (M)
SLRDL (M)
Pec Deck
LTE

Wednesday:
Press (H)
1ct Pause Bench (M)
Chest Supp Row
Rev Hyp
Pulldown

Friday:
Deadlift (H)
TnG Bench (H)
Pin Squat (M)
BB Curls
Seated DB OHP

[cgeorg]

CMGW C3W1

Busy busy

2017-10-23

Gym BW: 197
Duration: 1:15

Squat Rx 1@8, 3x8@8, belt, sleeves
315x1@6
340x1@8.5 e1RM=362
265.x8@6?
275x6@8
275x4?
265x2

Low back was kind of toasty coming in, that extra day of rest would have been real nice. I thought the 275x6 was 8, watched the video 3 or 4 times before I believed it was only 6. I couldn't catch my breath after apparently 4 of them? Tried to go to a different belt for the 3rd drop set, so I could have it a bit looser, but by that point I was just wrecked. x8@8 is too much. 265 was probably the right weight here for sets across.

SLRDL Rx 3x6@7
205x6@ez
225x6x2@<6
+
OHP
105x8x3@6

Pec Deck
85x[12,10,12]
+
DB Pullover
65x6
60x[8,6]

Apparently the narrower grip on the DB pullover makes it a lot different than using the EZ Curl bar. Probably start w/a 55 next week.

[cgeorg]

2017-10-25

Gym BW: 198
Duration: 1:05

Press Rx 1@8, 3x8@8
155x1@10
155x1@9 e1RM=161
115x8@6
115x8@6
115x8@7

CGBP
135x8@0
145x8@6
145x8@8.5
+
Chest Supp Row
85x[12,12,11]

Reverse Hyper
55x12x3
+
Pulldown
120x10x3

[cgeorg]

2017-10-27

Gym BW: 194??
Duration: 1:45

Going from memory...

Deadlift Rx 1@8, 3x6@7
325x1@0
360x1@8 e1RM=391
295x6@7
295x6@8
275x6@7

Yay a lift that continues to progress.

Bench Press Rx 1@8, 4x6@7
200x1@8 e1RM=217
165x6@7
165x6@8.5
165x6@7
165x6@8

Slowed down my descent a bit, seemed to help. Bar path is still kinda wonky. Slipped on the bench a little on the last rep set 2, you can see one side quite lower at lockout. Set 3 rep 5 was rough, but then I did something for the 6th that made it real easy. Seemed lat and maybe arch based, not sure exactly what though. I think these are getting better. I have more thoughts but no time right now.

Pin Squat
215x6x3

Last rep was probably around 7.

BB Curlz
50x[12,10,10]
+
Seated DB OHP
40sx[10,8,8]

No rest.

[cgeorg]

Went back and added e1RMs to the singles that I hadn't included that info for. Here's a graph of them since the start of this log. The press lines are sad, but I'm hopeful they will be trending in the correct direction this cycle. DL and squat look cool, it's really nice to see one of my lifts actually getting back near PR territory since the great Cut Of Lost Strength.

[cgeorg]

CMGW C3W2

I felt sciency this weekend, so I tested the null hypothesis that alcohol improves recovery. The data are inconclusive, I'll have to do some more testing. Just glad I'm not in the control group.

10/30/2017

Gym BW: 202 I drank like 9 glasses of water overnight
Duration: 1:15

Squat Rx 1@8, 4x5@8, belt, sleeves, 4min between volume sets
315x1@6
345x1@8.5 e1RM=367
295x5@7.5
295x5@8.5
275x5@7
275x5@7.5

I'm scared to squat heavy. There, I said it. 345 felt like death on my back, and going down, and then I get to the bottom and I have plenty of strength. I need to get out of my head. This probably affects bench too. The volume, and especially the last 2 reps on that 3rd set felt very good though. e1RM up, 4x5 way up from 3 weeks ago.

Press Rx 3x8@7
115x8x3
+
SLRDL Rx 3x6@6
225x6
235x6x2

Pec Deck
85x12x3
+
DB Pullover
55x[10,10,8]

Pullovers suck

[fishwife]

I'm scared to squat heavy.

I look askance at people who are not afraid of this thing. Seems like it's simply a sign of sanity and a certain baseline understanding of the universe.

[cgeorg]

I'm scared to squat heavy.

I look askance at people who are not afraid of this thing. Seems like it's simply a sign of sanity and a certain baseline understanding of the universe.

I think respect for the weight is incredibly important. I think going into a lift scared can contribute to failure.

[fishwife]

I think respect for the weight is incredibly important. I think going into a lift scared can contribute to failure.

This is very true. I tend to have 2 fear modes:
- scared but am determined to do it and do it right
- scared and will not do

Many people, I guess, have a middle ground, which is where things get dangerous.

I am always apprehensive about squatting. Every damn time.

[cgeorg]

2017-11-01

Gym BW: 196
Duration: 1:20

Press Rx 1@8, 4x5@8
155x1@10 e1RM=155
135x5@8.5
135x5@8.5
135x5@9.5
130x5@8.5

I don't know why that single got so slow at the end, that is not usually where I stick. After the third work set I was like "Well at least my volume work was probably better than C2W2 and so I looked and nope, 155 was @8 and the first 3 drop sets were exactly the same, RPE and all. I did 130 instead of 125 to make something be better.

1ct Bench Press Rx 4x6@7
165x6@8.5
155x6@7
155x6@7
155x6@9
+
Chest Supported Row
65x12x3

Pauses were all over the place and sometimes not very existent. That'll get better with practice. I looked at a thing on Bulldog grip, and tried it out for both this and press. It seems close to what I had been originally doing but something about it does feel a bit different, I definitely feel the weight coming all the way down through my forearms so that's cool.

Reverse Hyper
65x12x2
+
Pulldown
120x12x2

[cgeorg]

2017-11-03

Gym BW: 195.5
Duration: 2:00 !

Deadlift Rx 1@8, 4x4@8, hook+belt
325x1@0
365x1@8.5 e1RM=388
325x4@8
325x4@10
305x4@8
305x4@8.5

Single got out in front of me a bit, and I didn't keep my knees out, which slowed it down. The @10 was dumb, I knew I would need to drop some weight and I took off the 25s and replaced with 2 10s, then added 2.5s, then was like hell just do 325 again the last one was @8. Should have trusted my instinct. I just did doubles at 325 2 weeks ago though, that started at @8 and ended at @9 so I think that first set represents some real nice progress. Also my hands are getting used to all this hook grip work, which is nice because straps are kind of a pain in the ass, and honestly I think my form is better when I'm actually holding the bar.

Bench Press Rx 1@8, 4x6@8
200x1@8 e1RM=217
170x6@8
170x6@8
165x6@8
165x6@7

These numbers are pretty close to last week, but form and bar speed seem better. Progress. This new grip seems to be kind of "Set it and forget it" regarding wrist extension, which is pretty cool. I do have to cue elbows in, because the angle of the hand wants them to flair - shoulders/arms do get kind of bulldogish when setting it. Honestly getting the right angle actually feels the same as setting up for hook grip - I have to consciously move my thumb over out of the way to get my fingers around the bar.

Pin Squat
225x6x3
+
BB Curl
50x12x3
+
Seated DB OHP
40sx12x3

Nice end to the training week.

[Wilhelm]

Excellent work.

I've been hook gripping too.
I tape my thumbs for now. But with my singles program, i'm getting a good amount of practice setting up.

from everything i've read, i'm glad i never did alternating grip.
I just wish i had gone to hook sooner.

[cgeorg]

Thanks! I switched to alternate when I hit 295x5 on my LP, and rode that out for a while. I didn't like the asymmetry though, and I didn't like the thought of tearing a bicep tendon, so I switched to hooking my top single and straps for backoff stuff, and eventually my thumbs have just gotten used to the volume. It took me a couple weeks to figure out that I want my thumb about halfway between the side and bottom of the bar, rather than on the bottom. At this point I get a little discomfort occasionally but nothing I'd actually gripe about it. I'm sure that'll change the first time I get a nice tear. I've thought about going the tape route for volume, but if I don't need it, it's one less thing to do/worry about.

[cgeorg]

CMGW C3W3D1

2017-11-07=6

Doubles week, yay. Lol @ weekend calories again. Came in feeling like shit which usually means I'll have a good workout.

Gym BW: 205
Duration: 1:25

Squat Rx 1@8, 6x2@8 belt, sleeves
350x1@8.5 e1RM=372
335x2@9
320x2@8
320x2@8
320x2@8.5
315x2@8.5
315x2@8.5

e1RM seems about right I probably had 375 in me today. That's a real nice feeling, 10lbs down from my PR and also @10lbs less BW, even w/the extra I was carrying today. All of the doubles felt like "That was rough." "Could you have done another?" "Yeah" "Could yo..." "I don't want to talk about it any more". So yeah, 8-9ish. Could probably knock half a point off every single rating and not be "wrong".

Press
115x8x3
+
SLRDL
245x6x3

Last press was probably @8

Pec Deck
93x12x3
+
DB Pullover
55x12x3

Accessories all stronk.

[fishwife]

Doubles week, yay. Lol @ weekend calories again.

You should totally eat doubles during doubles week.

[cgeorg]

Those pictures remind me a little of the chole bhatura one of my former co-workers made. I miss her (not just for the food although that, a lot)

In any case if I find a vendor I am 110% in.

[cgeorg]

2017-11-08

In which our protagonist gets new phantom wrist wraps, and goes off script.

Gym BW: 196
Duration: 1:40

Press Rx 1@8, 6x2@8 belt, wraps, sleeves
155x1@10
155x1@10
150x1@9 tightened belt 1 hole, tried opposite wrapping direction
150x1@9
145x3@9 switched back to first wrapping direction
145x2@8
145x2@8.5

So had I started this cycle with a press 1RM of 165, and progressed that at 2.5lbs/wk, today would have been a top single of 155@8, and a first backoff set of 150x2@8. I did the 155, got mad and decided to do more singles. Then a double where the 2nd one wasn't really that bad so I turned it into a triple. Then some doubles. I don't even know any more. Maybe those 155s that looked/felt like @10s haven't been.

1ct Bench Press Rx 4x6@7 wraps, sleeves
162.5x6@7
162.5x6@8
155x7@8
155x7@7
+
Chest Supported Row
70x[12,10,10]

So I had a 2.5 on one side and a 5 on the other, and didn't realize it until I went to drop to 155 because of that 2nd set. Oops. Then I forgot how to count after a shitty 5th rep in the 3rd set. Other than all of that stupidity, I think these were solid.

Reverse Hyper
75x12x3
+
Pulldowns
130x10x3

I'm thinking about a deload next week (kinda lol I don't think I've actually got much/any accumulated fatigue), and then taking some lifts to failure the following week. My RPE gauge is off, I haven't maxed out in forever and I had different body composition then. Open questions - 1RM testing, something like 3-5RM testing, both? Also I think I can skip deadlift - I know my singles are pretty much rated on how far away from a 1RM they are, whereas backoffs are rated as rounding = 10, and I have a good handle on when that's coming. Yes the amount of rounding is subjective but I know what I'm ok with and I can feel it intraset. I feel like taking press singles to failure would still let me make a decent run at finding a 5RM in the same workout, but squat? Probably not. Bench... maybe?

Digging the phantoms, and shout out to Cody for the video on putting them on. I did not realize how much they support they would add, and I'm not even really cranking them down.

One final thought - I had a little bit of tricep soreness carried over from Monday, and my recovery should have been good - good diet, good sleep, 2 drinks total. Started considering dropping to 2 days just so I get the recovery spread on everything, not just squat/deads.