5 October 2020 (A2[R]2 W4D1)
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Bw 179
part 1...
CGBP: 150x7x13 (I manually bumped the TM up by 10%. probably wasn't quite enough -- I got 13 sets -- but this is much closer than what it was originally)
Chins: BWx12x6 (I may do another set, we'll see)
squats to come... maybe even some light erging later.
Squats: 265x5x7 (could have probably done another set, but needed to get back to work)
back on my bullshit (that is, running a program)
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rjharris
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Re: bert's Average to [redacted] 2 log
6 October 2020 (A2[R]2 W4D2)
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Bw 179
Push Press: 125*x7x8 (first set was 135... I need to learn how to properly load the bar)
Sumo: 295*x7x7 (well fuck, TM hadn't updated in the sheet, so it was supposed to be 300. I mean, it won't make a difference going forward but it's annoying)
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Bw 179
Push Press: 125*x7x8 (first set was 135... I need to learn how to properly load the bar)
Sumo: 295*x7x7 (well fuck, TM hadn't updated in the sheet, so it was supposed to be 300. I mean, it won't make a difference going forward but it's annoying)
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rjharris
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Re: bert's Average to [redacted] 2 log
7 October 2020 (A2[R]2 W4D3)
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BW: 178.5
Bench press: 190x5x8
Pullups: BWx12x6
Front Squats: 150x7x8
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BW: 178.5
Bench press: 190x5x8
Pullups: BWx12x6
Front Squats: 150x7x8
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rjharris
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Re: bert's Average to [redacted] 2 log
8 October 2020 (A2[R]2 W4D4)
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BW: 178.5
3 ct bench: 145x7x11 (manually increased tm by a few percent before this, as it had me doing 135)
pause squats: 180x7x7
chins: bw+50x6x6
solid
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BW: 178.5
3 ct bench: 145x7x11 (manually increased tm by a few percent before this, as it had me doing 135)
pause squats: 180x7x7
chins: bw+50x6x6
solid
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rjharris
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Re: bert's Average to [redacted] 2 log
9 October 2020 (A2[R]2 W4D5)
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BW: 181
DL: 345x5x7
bb rows: 155x8x4
curls: 75x10x4
lower back is fried
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BW: 181
DL: 345x5x7
bb rows: 155x8x4
curls: 75x10x4
lower back is fried
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Re: bert's Average to [redacted] 2 log
10 October 2020 (A2[R]2 W4D6)
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Bw: 180.5
OHP: 115x5x7
My low back was very sore from yesterday, and I got a flu shot this morning, so these were harder than they should have been.
I may do pullups later. We'll see how the arm is feeling. Watching borat now which, ngl.... even better than I remember
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Bw: 180.5
OHP: 115x5x7
My low back was very sore from yesterday, and I got a flu shot this morning, so these were harder than they should have been.
I may do pullups later. We'll see how the arm is feeling. Watching borat now which, ngl.... even better than I remember
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rjharris
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Re: bert's Average to [redacted] 2 log
12 October 2020 (A2[R]2 W5D1)
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Woke up late after a pretty not restful weekend (full disclosure: had a few high abv beers on saturday night .....)
AM BW: 181
BS: 290x4x7
CGBP: 165x6x14
was planning on doing chins but I had been in the garage for a quite a while at this point, so I called it.
Squats were supposed to stay @ or below 7 and might have drifted into the 8 range; CG were fine.
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Woke up late after a pretty not restful weekend (full disclosure: had a few high abv beers on saturday night .....)
AM BW: 181
BS: 290x4x7
CGBP: 165x6x14
was planning on doing chins but I had been in the garage for a quite a while at this point, so I called it.
Squats were supposed to stay @ or below 7 and might have drifted into the 8 range; CG were fine.
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rjharris
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Re: bert's Average to [redacted] 2 log
13 October 2020 (A2[R]2 W5D2)
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AM BW: 180.5
Push press: 140x6x8
chins: bwx12x7
sumo: 330x6x7 (doh for the first 6 sets and then hooked for 7th.... hook gripping on the smooth part of the barbell feels pretty fucking awful to me)
no farmers carries because out of time.
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AM BW: 180.5
Push press: 140x6x8
chins: bwx12x7
sumo: 330x6x7 (doh for the first 6 sets and then hooked for 7th.... hook gripping on the smooth part of the barbell feels pretty fucking awful to me)
no farmers carries because out of time.
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rjharris
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Re: bert's Average to [redacted] 2 log
14 October 2020 (A2[R]2 W5D3)
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AM BW: 180.5
BP: 205x4x7 (difficult to calibrate my RIR as all the reps moved slow... probably got to @7 on set 4 or 5, so no tm bump.)
FS: 165x6x7
BB rows: 160x8x4
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AM BW: 180.5
BP: 205x4x7 (difficult to calibrate my RIR as all the reps moved slow... probably got to @7 on set 4 or 5, so no tm bump.)
FS: 165x6x7
BB rows: 160x8x4
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Re: bert's Average to [redacted] 2 log
15 October 2020 (A2[R]2 W5D4)
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AM BW: 179.5... can't seem to get my bw up
3ct bench: 160x6x11
chins: bw+55 x 6 x 6
pause squats: 200x6x7.
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AM BW: 179.5... can't seem to get my bw up
3ct bench: 160x6x11
chins: bw+55 x 6 x 6
pause squats: 200x6x7.
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Re: bert's Average to [redacted] 2 log
16 October 2020 (A2[R]2 W5D5)
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AM BW: 181 (shitload of chinese food last night did the trick)
DL: 375x4x7 (had a very very slight back twinge on my right side on my last warmup beltless at 345, but it was fine during my worksets, so i just did them). this may be the last of the stretch of 7 sets. last set was at about 7-8, and the target was 7.
no rows today, gotta go to the store.
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AM BW: 181 (shitload of chinese food last night did the trick)
DL: 375x4x7 (had a very very slight back twinge on my right side on my last warmup beltless at 345, but it was fine during my worksets, so i just did them). this may be the last of the stretch of 7 sets. last set was at about 7-8, and the target was 7.
no rows today, gotta go to the store.
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rjharris
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Re: bert's Average to [redacted] 2 log
had shitty sleep and eating the last few nights. ugh
18 October 2020 (A2[R]2 W5D6)
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BW: 184 (lolwut)
OP: 125x4x7
20 October 2020 (A2[R]2 W6D1 -- on a 4 day week this week due to scheduling issues)
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BW: 182.0
BS:315x3x2 <-- low back fatigue + systemic fatigue from shit sleep/ eating I'm guessing. TM goes down, boo.
other stuff later.
3 ct bench: 175x5x7 <-- fine.
was supposed to do sumo today but no time. i'll try to slot it in between everything else that needs to get done by the weekend
18 October 2020 (A2[R]2 W5D6)
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BW: 184 (lolwut)
OP: 125x4x7
20 October 2020 (A2[R]2 W6D1 -- on a 4 day week this week due to scheduling issues)
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BW: 182.0
BS:315x3x2 <-- low back fatigue + systemic fatigue from shit sleep/ eating I'm guessing. TM goes down, boo.
other stuff later.
3 ct bench: 175x5x7 <-- fine.
was supposed to do sumo today but no time. i'll try to slot it in between everything else that needs to get done by the weekend
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Re: bert's Average to [redacted] 2 log
21 October 2020 (A2[R]2 W6D2 -- on a 4 day week this week due to scheduling issues)
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BW: didn't weigh
things seem to be kind of shitting the bed this week...
BP: 220x2x1 (!) was supposed to stop doing triples when I hit @8. Well, I did my first double and hit @11...
I seem to be having trouble with my right QL or something that resembles it. Thought it was just fatigue, but I think I was just lying to myself. I've had trouble with it before. I think I did something relatively mild to it during my last DL warmup last week and then figured I would work my way through it. Did 7 sets of 4 and it was okay. Now it's kind of aggravating me a bid.
front squats: 180x5x7
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BW: didn't weigh
things seem to be kind of shitting the bed this week...
BP: 220x2x1 (!) was supposed to stop doing triples when I hit @8. Well, I did my first double and hit @11...
I seem to be having trouble with my right QL or something that resembles it. Thought it was just fatigue, but I think I was just lying to myself. I've had trouble with it before. I think I did something relatively mild to it during my last DL warmup last week and then figured I would work my way through it. Did 7 sets of 4 and it was okay. Now it's kind of aggravating me a bid.
front squats: 180x5x7
Last edited by rjharris on Thu Oct 22, 2020 11:22 am, edited 1 time in total.
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Re: bert's Average to [redacted] 2 log
22 October 2020 (A2[R]2 W6D3 -- on a 4 day week this week due to scheduling issues)
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BW: didn't weigh
Lower body progression is fucked for this week due to my back issue.... will do as much stuff as I can without irritating my back further. Front squats yesterday were fine during them. Back was a bit sore last night and this morning, but no worse than it has been.
CGBP: 185x5x8 -- was supposed to be 180, but plate math. these were fine. probably will do other stuff tbd later
chins: bw x 12 x 8
one arm farmers carries: 80 x 80ft x 4 for each side. really felt my ql (or whatever it is)
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BW: didn't weigh
Lower body progression is fucked for this week due to my back issue.... will do as much stuff as I can without irritating my back further. Front squats yesterday were fine during them. Back was a bit sore last night and this morning, but no worse than it has been.
CGBP: 185x5x8 -- was supposed to be 180, but plate math. these were fine. probably will do other stuff tbd later
chins: bw x 12 x 8
one arm farmers carries: 80 x 80ft x 4 for each side. really felt my ql (or whatever it is)
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Re: bert's Average to [redacted] 2 log
27 October 2020
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NB: not actually an entry in my log.
I have been dealing with a couple of issues since Thursday before last. First was a perhaps right QL strain. This is a quasi recurring thing..... I have a few times before done something where a pop happens in my lower back on the right side and then it gets stiff / slightly painful for a while. This happened during my last DL warmup on my last DL day, and I worked through it during my sets and it seemed fine. My back was slightly stiff the next few days, so I decided to try to do some suitcase carries to work through it. Well, I don't know if that caused the next issue or not, but it seemed to precipitate a gluteus medius strain or something or another on the same side. The symptoms are there:tenderness right below the iliac crest, tightness / pain (probably a 3-4) when I abduct my right leg, stiffness when I get out of bed etc. This seemed to happen at the end of week 5. Week six is the highest intensity week of the block, and I certainly didn't perform well on the main lifts. The auxiliary lifts I did were fine.
So, I think going forward, I'm going to spend this week and maybe next trying to get myself feeling better and seeing what I can do. Upper body lifts are mostly okay, so I will probably just go ahead and start the next block of a2s for those and then figure out what to do to rehab my lower body lifts. It's likely that once I get my hip/leg to feeling better, I will restart the program with updated TMs for the upper body and something somewhat conservative for the lower body.
At the "end" of the first week block, the only complaint I have about the program is that I got injured, lol, and tbf that's not the program's fault. I think that the number of sets and the necessary limitation of rest time really improved my work capacity, and I think I did get some noticeably hypertrophy out of the deal, though maybe that's just wishful thinking.
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NB: not actually an entry in my log.
I have been dealing with a couple of issues since Thursday before last. First was a perhaps right QL strain. This is a quasi recurring thing..... I have a few times before done something where a pop happens in my lower back on the right side and then it gets stiff / slightly painful for a while. This happened during my last DL warmup on my last DL day, and I worked through it during my sets and it seemed fine. My back was slightly stiff the next few days, so I decided to try to do some suitcase carries to work through it. Well, I don't know if that caused the next issue or not, but it seemed to precipitate a gluteus medius strain or something or another on the same side. The symptoms are there:tenderness right below the iliac crest, tightness / pain (probably a 3-4) when I abduct my right leg, stiffness when I get out of bed etc. This seemed to happen at the end of week 5. Week six is the highest intensity week of the block, and I certainly didn't perform well on the main lifts. The auxiliary lifts I did were fine.
So, I think going forward, I'm going to spend this week and maybe next trying to get myself feeling better and seeing what I can do. Upper body lifts are mostly okay, so I will probably just go ahead and start the next block of a2s for those and then figure out what to do to rehab my lower body lifts. It's likely that once I get my hip/leg to feeling better, I will restart the program with updated TMs for the upper body and something somewhat conservative for the lower body.
At the "end" of the first week block, the only complaint I have about the program is that I got injured, lol, and tbf that's not the program's fault. I think that the number of sets and the necessary limitation of rest time really improved my work capacity, and I think I did get some noticeably hypertrophy out of the deal, though maybe that's just wishful thinking.
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rjharris
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Re: bert's Average to [redacted] 2 log
Haven't been logging here for a few reasons, but I have been lifting. I might maintain this going forward, we'll see.
Just began second block of Nuckol's program. Restarted due to a QL issue followed by a glute medius issue that seem to have resolved. My new years resolution is to actually do some ab and unilateral work. Also doing some heavy-ish overwarmups routinely to see if that helps move things along.
W8D1
am bw: 182.5 , am waist 32" 1/4
BS: (overwarms) 315x1 @ probably 5-6/ 325x1 @ 7-8 + (volume) 300x4x7
CGBP: (overwarms) 205x1 @ joke / 215 @ 7ish / 220@8ish + (volume) 180x6x7
Just began second block of Nuckol's program. Restarted due to a QL issue followed by a glute medius issue that seem to have resolved. My new years resolution is to actually do some ab and unilateral work. Also doing some heavy-ish overwarmups routinely to see if that helps move things along.
W8D1
am bw: 182.5 , am waist 32" 1/4
BS: (overwarms) 315x1 @ probably 5-6/ 325x1 @ 7-8 + (volume) 300x4x7
CGBP: (overwarms) 205x1 @ joke / 215 @ 7ish / 220@8ish + (volume) 180x6x7
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rjharris
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Re: bert's Average to [redacted] 2 log
5 Jan 2021 (W8D2)
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am bw 184.5
Push press: (overwarmups) 155x1 @ 7ish, 165x1@8ish + (volume) 145x6x7
Sumo DL: (overwarmups) 345x1 @ 6, 365x1@ probably 7 + (volume) 320x6x7
Chins: BW+25 x 10 x 6
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am bw 184.5
Push press: (overwarmups) 155x1 @ 7ish, 165x1@8ish + (volume) 145x6x7
Sumo DL: (overwarmups) 345x1 @ 6, 365x1@ probably 7 + (volume) 320x6x7
Chins: BW+25 x 10 x 6
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rjharris
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Re: bert's Average to [redacted] 2 log
6 Jan 2021 (W8D3; coup day)
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am bw 184.5
Bench press: (overwarmups) 215x1@6ish, 225x1@7, 235x1@9ish (overshot a little I think) + (volume) 205x4x7
Front squats: (overwarmups) 215x1 @ lol, 225x1@5, 235x1@6, 245x1@6-7 + (volume) 200x6x7
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am bw 184.5
Bench press: (overwarmups) 215x1@6ish, 225x1@7, 235x1@9ish (overshot a little I think) + (volume) 205x4x7
Front squats: (overwarmups) 215x1 @ lol, 225x1@5, 235x1@6, 245x1@6-7 + (volume) 200x6x7
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rjharris
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Re: bert's Average to [redacted] 2 log
7 Jan 2021 (W8D4)
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am bw 184.5
3 ct pause bench: (overwarmups) 185/195/205/215x1 @8ish + (volume) 170x6x7
3 ct pause squat: (overwarmups) none + (volume) 225x6x4
ran out of time for pause squats, so i just did 4 sets.
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am bw 184.5
3 ct pause bench: (overwarmups) 185/195/205/215x1 @8ish + (volume) 170x6x7
3 ct pause squat: (overwarmups) none + (volume) 225x6x4
ran out of time for pause squats, so i just did 4 sets.
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rjharris
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Re: bert's Average to [redacted] 2 log
8 Jan 2021 (W8D5)
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am bw 185.5 (hmm)
DL: (overwarmups) 365/385@ probably 5 + (volume) 355x4x7
ed: I originally had the single at 385 at 6 but I think that was wrong. I still haven't been able to calibrate my DL RPE. Suffice it to say, it wasn't at 8.
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am bw 185.5 (hmm)
DL: (overwarmups) 365/385@ probably 5 + (volume) 355x4x7
ed: I originally had the single at 385 at 6 but I think that was wrong. I still haven't been able to calibrate my DL RPE. Suffice it to say, it wasn't at 8.