convergentsum's log

[convergentsum]

Yesterday's session:

Week 2 Strength

Squat
warmup: 20x2x5, 60x5, 90x3, 110x2
work: (belted) 132.5x5x3

Bench
warmp: 20x2x5, 50x5, 70x(paused + 3tng)
work: 85x4x(paused + 3tng)

SGDL: 60x5, 110x4x5

Running late for work in the morning so I skipped deadlifts, but managed to fit them in at about 10 in the evening. I got sweatier than I thought one lift could make me, and found it a little hard to get to sleep afterwards. Vodka helped.

Easiest strength day squat session in quite a while, so bumping the e1rm up by 7.5kg, should be doable but properly demanding. Squat's the only lift I don't feel like I've broken any new ground on yet, and getting back up to 3 plates on S days would feel like progress (similar weights to the end of LP but with more work capacity, better 1RM skill, lower RPE etc.)
Very happy with Bench and Deadlift, they both get small bumps. RPE on the bench gets very high, but I think that's mainly me still getting the hang of heavy attempts.

[convergentsum]

a day early, beacuse of tight schedule tomorrow.

week 1 Hypertrophy
Squat
warmup: 20x2x5, 60x5, 100x3
work: (belted) 120x6x5

Bench
warmup: 20x2x5, 50x5
work: 77.5x6x5 -- reached @9 before making all 7 sets

Chins: 5, 4, 4, 4, 4 = 21
Lat pulldown: (100, 112.5x3)x8

Kept to 2 minute rests, but did not time the chins.

[convergentsum]

Week 1 Press
warmup: 20x2x5, 40x5, 50x3,
singles: (belted) 60x1@7.5, 66xF, 65xF
7 minute density block: 3, 3, 3, 2, 3, 2, 3 = 19 @ 50kg

dumbell lateral raises: 10x3x8

[convergentsum]

Week 1 Power
Squat
warmup: 20x2x5, 60x5, 102.5x3, 120x2,
singles: (belted) 132.5x2x1, 142.5, 155@8.5

Bench
warmup: 20x2x5, 50x5, 65x3, 77.5x2,
singles: 85x2x1, 92.5, 100@8
CGBP: 72.5x3x8

Deadlift
warmup: 60x5, 100x3, (hooked) 140x2
singles: (belted) 160, 185@8.5
volume: 155x5x4

[convergentsum]

Last night week 1 S
squat: 20x2x5, 60x5, 100x3, (belted) 137.5x5x3

bench
warmup: 20x2x5, 50x5, 75x(3 tng + 30s rest + 1 paused)
87.5x4x(3+r+p)

SGDL: 60x5, 112.5x2x5

Gym was closing before i could finish the sgdls. Was pleased to get round the rest of it, very focussed and efficient (and buckets of sweat!)

[convergentsum]

My right shoulder was bothered me a little over the weekend. Felt like I'd slept very badly on it. Could be Friday's generally hurried session, or more specifically an incident where to save time setting up for SGDLs, I dropped 60kg from a front rack to a hang instead of stripping all the weight. That could have contributed, my front rack really very poor. Anyway, it didn't affect today's work so hopefully it's no big deal.

Week 2 H
Squat:
warmup: 20x2x5, 60x5, 100x3
work: (belted) 130x(3x4, 4x3)

Bench
warmup: 20x2x5, 50x5, 70x4
work: 82.5x(3x4, 4x3)

chins (untimed): 5,4,4,4,4

[convergentsum]

I have an open sore on my shoulder, probably from rushed sets on Friday and exacerbated yesterday. Not a huge big deal, but may affect tomorrow.

Press
warmup: 20x2x5, 40x5
10 minute density block: 4, 3, 4, 3, 2, 2, 1, 1, 2 @ 51kg

Lateral raise: 10x4x8
DB curls: 15x2x8

[convergentsum]

Skipped squats to give my shoulder a chance to heal. I notice the wound indicates that my bar position was a little high, so hopefully by focussing on that I'll be able to avoid rubbing it when I squat on Friday.

Week 2 Power

Bench
warmup: 20x2x5, 50x5, 65x3, 77.5x2,
singles: 85x2x1, 92.5x1, 105x1@9
CGBP: 72.5x3x8
Deadlift
warmup: 60x5, 100x3, (hooked) 140x2
single: 187.5x1@8.5,
volume: 165x4x4

Did the first volume deadlift set on the way up to the top single, works well.

[convergentsum]

Still letting my shoulder heal, so I decided to try out front squats. I worked up to 50kg, but I'm limited by my rack. I ended up with fingertips only on the bar, and excessive backwards wrist flexion, which I worry about as I have a plate in one of my wrists. I stayed upright OK, but this is a very light weight.

week 2 Strength

Front squats: 20x3x3, 40x(2x, 3), 50x(3, 1+2, 2), and 20x3 at the end of the workout.

Bench
warmup: 20x2x5, 50x5, 70x4
work: 87.5x[(pause + 3tng),(p+2)], 82.5x2x(p+3)

SGDL: 60x5, 112.5x4x5

Bench was slowing down a lot on 4th rep of first set and the 3rd of the second, so reduced load to complete the sets.

[convergentsum]

Week 1 hypertrophy

Front squat: 20x3, 40x3, 50x3, 60x5x3
Bench: 20x2x5, 50x5, 77.5x7x5
Chins: 6,5,4,4,3
Lat pulls: (87.5, 100, 112.5x2)x8


LP'ing the front squat. Narrower grip felt good, elbows could come up much higher. The bar didn't choke me, but it did leave a mark on my windpipe. Might just be something for my neck to get used to.

[convergentsum]

Week 1 Press day

warmup: 20x2x5, 43.5 (misloaded, uneven)x5, 55x2
single: 65x1@9
7 min. density block: 4,4,4,3,2,3,3 = 23 @ 50kg

lateral raise: 10x3x8
db curls: 15x3x8
cable row: (35, 42, 49x2)x12

[convergentsum]

Data trends from the last 3 months or so (since end of April):
https://www.instagram.com/p/Bl5lyTyhz3E ... _copy_link

Crosses are e1RM as calculated from poorly judged RPE on heavy singles. Dots are the e1RMs used for calculating loads. Trend lines are best fit through the crosses.

[convergentsum]

week 1 power

front squat: 20x3, 45x3, 55x3, 70x5x3

bench
warmup: 20x2x5, 50x5, 70x4 65x3, 77.5x2,
singled: 90xF (misloaded bar, uneven), 85x1, 100x1F

deadlift
warmup: 60x5, 100x3, (hooked) 140x2, 160x4
single: 190x1@9,
volume: 157.5x2x4

[convergentsum]

chins: 5,5,4,4,4 = 22 (untimed)
lat pulls: (100, 112.5, 125x2)x8

[convergentsum]

Week 1 Strength

Front squat: 20x2x3, 50x3, 70x3, 75x5x3

Bench
warmup: 20x2x5, 50x5, 70x(3+p)
work: 87.5x4x(3+r+p)
CGBP: 72.5x3x8

SGDL: 60x5, 115x4x5

Did Wednesday's CGBP today instead, having ruined Wednesady's session with that misloaded bar.

[convergentsum]

We've got a few days away from the kids, so took the rare opportunity to go out with my wife last night. We went indoor boldering, first time for both of us. Nothing too strenuous, but got a few finger blisters.

Week 2 H

Squat
warmup: 20x2x5, 60x5, 100x3
work: (belted) 120x6x5

Bench
warmup: 20x2x5, 60x5
work: 82.5x3x4, 82.5x4x3

Cable row: (42, 49, 56x2)x12


Returned to back squats, did the 1H sets. Gassed by 4th set, but super-setted with bench to get all the volume (no chance of keeping down to 2 minute rests on this occasion).

[convergentsum]

Press: 20x2x5, 40x5
10 minute density block: 4, 3, 3, 2, 3, 1, 1, 2, 2 = 21 @ 50kg

[convergentsum]

front squat: 20x(3, 2, 3), 50x3, 70x3, 85x5x3

Bench
warmup: 20x2x5, 50x5, 65x3, 77.5x2,
singles: 85x2x1, 92.5x1, 100x1@8.5

Deadlift
warmup: 60x5, 100x3, (hooked) 140x2
single: 192.5x1@9
work: 167.5x3x3

[convergentsum]

Week 2 strength

Squat: 20x2x5, 60x5, 100x(1, 3), 137.5x5x3
Bench: 20x2x5, 50x5, 70x(3+p), 87.5x(p+2), 87.5x3x(p+3)

First heavy squat session for a couple of weeks or more. No real drama, although I did nearly shit myself on the last warmup set (hence the single).
Second time in a row I've failed this bench session. Maybe I should reset the bench a notch, the RPE on recent PRs has been a touch high.

Strict time limit this morning, so no time for SGDLs.

Next week I'm out of town from Thursday, so vague plan is to do something like

Monday: Front squat, CGBP from Friday, SGDLs from today
Tuesday: Back Squat (week 2 H), Bench (week 1 H)
Wednesday: OHP, Deadlift if still alive

[convergentsum]

Front squats: 20x2x3, 50x3, 70x3, 90x5x3
CGBP: 20x2x6, 50x6, 72.5x3x8
SGDLs: 60x5, 115x4x5