Paused Squat (S)
340 x 3 @ 7.5,8; e1rm = 400
335 x 3 @ 8
330 x 3 @ 8
Comp Bench (S)
205 x 3 @ 8
200 x 3 @ 7.5,7
205 x 3 @ 7.5; e1rm = 241
Session Length
0:43
Notes
I read this post in John's log yesterday:
JohnHelton wrote: ↑Tue Feb 06, 2024 3:22 pm
I watched this DDS video yesterday. It made me think that I need to be clearer in my approach. Am I trying to build strength or size with a particular lift? If strength then lots of sets with low reps and low RPEs with the intensity in the 75%-85% range. If size then fewer sets with higher reps and high RPEs with less intensity. Today was strength for bench and deadlifts, with the face pulls being hypertrophy focused.
:mindblown:
How have I never thought of training this way? Well now I am. So each exercise has a specific purpose--make me stronger or make me jackeder. So exercises meant to make me stronger will have (S) next to them and the more jackeder ones will have an (H) next to them.
For (S) exercises, I'll be doing sets of 1 to 3 reps with intensities 75%+ (I used 85% today just as a test.). Each first set will be based upon the e1rm from the previous session, and subsequent sets will be based upon the e1rm generated by the previous set.
Last edited by alek on Thu Feb 08, 2024 4:05 pm, edited 1 time in total.
Comp Deadlift (S)
365 x 3 @ 6
390 x 2 @ 7
415 x 1 @ 8,8,7.5; e1rm = 458
Paused Bench (S) 3-count pause
180 x 3 @ 7
185 x 3 @ 7.5,8; e1rm = 218
180 x 3 @ 7
185 x 3 @ 8
S&M Machine (H)
405 x 10 @7.5
425 x 10 @ 7.5; e1rm = 637
445 x 10 @ 9
Seated Calf Raise (H)
75 x 12 @ 8
80 x 12 @ 8 Started getting crampy in my right calf.
Hip Thrust Machine (H)
275 x 8 @ 6
285 x 8 @ 6; e1rm = 419
295 x 8 @ 7
Session Length
1:26
Notes
For deadlift today, I based everything off of the e1rm 461 from Tuesday. The belt squat implement itself weighs 68 pounds, but today and moving forward, I'm going to count it as 45 just to make plate math simpler.
For jackeder exercises, I'm shooting for roughly 70% in sets of 8 to 10 reps. The first set today I kinda made up, but subsequent sets were based on the e1rm generated by the previous set.
Here's the last single today where I'm trying that way to pull the slack out of the bar.
alek wrote: ↑Tue Feb 06, 2024 10:32 am
I tried pulling the slack out of the bar the way that dude does in that video in KarlM's log. It took a bit to get it halfway decent, but I liked it. The way I thought it about was trying to row the bar to start pulling the slack, then while keeping tension, wedge into the bar and lift with your legs. I think I'll keep doing it that way.
I'll be interested to see how it pans out for you. I'm going to keep working on it. My hamstrings were sore after my last session, suggesting a reason why my deadlift sucks these days.
We’ll see how it goes, but I feel pretty good today. A little soreness near the place my glutes and hamstrings meet, but not much to speak of.
Do you do any direct hamstring work like leg curls?
Yeah, I’ve done a lot of those in the past. I like the seated version. This meet prep I wanted to try something different, and did a lot of 45deg back raises (Pete Rubish style) holding a barbell. Those hit the hammies real nice. I’ve also done a long run with RDLs.
DCR wrote: ↑Mon Feb 12, 2024 2:23 pm
That looked great. Could’ve blinked and missed you in the hole, it popped so quickly.
broseph wrote: ↑Mon Feb 12, 2024 3:19 pm
Still moving fast. But it looks like it's right at that spot where it starts feeling heavy.
I never know where to go from that spot with regards to predicting a true 1RM. At the very least, I'd be feeling totally confident about 425.
Thanks, my dudes!!
I'm doing the same protocol that I used last year to squat 200kg--a triple, a double, and two singles for the comp squat work, upping the weights every week. I'm doing 20 pound jumps from the triple to the double and from the double to the singles. I'm hoping that it'll get me to a place where I feel comfortable attempting 205kg at the meet.
Seated Good Morning (S) Using the SSB
70 x 3 @ 5.5
120 x 3 @ 5.5
160 x 3 @ 5.5
185 x 3 @ 6
205 x 3 @ 7
210 x 3 @ 7
215 x 3 @ 7
220 x 3 @ 7; e1rm = 263
Leg Press (H)
Sled + 450 x 8 @ 7,7,7; e1rm = 636
Leg Press Calf Raise (H)
Sled + 240 x 12 @ 7
Sled + 250 x 12 @ 8
Sled + 260 x 12 @ 9
Hip Thrust (H)
290 x 8 @ 7
285 x 8 @ 6; e1rm = 419
295 x 8 @ 7
Session Length
0:57
Notes
Never done seated good mornings before; they were weird. I had to put my legs straight in front of me--bent at the knee, of course; otherwise, I'd feel it in hamstrings. I may try to record a set next time so everyone can make fun of me doing them.
Paused Squat (S)
340 x 3 @ 7.5,7; e1rm = 406 345 x 3 @ 8
340 x 3 @ 8.5
Comp Bench (S)
205 x 3 @ 8,7.5,8, 8; e1rm = 241
Session Length
0:43
Notes
At the time, I didn't realize that the triple at 345 was a new 3rm for paused squat. I've done 335 for sets of 4 a bunch of times, but never intentionally thought about rm's. Looking back, yep, that's an accidental new 3rm.
In other news, life is good, but acutely insane right now.
Strength is looking good, Alek. I think pause squats translate well for comp squats. I also really like low pin squats as another variation. They seem really hard when you first start doing them.
JohnHelton wrote: ↑Fri Feb 16, 2024 1:02 pm
Strength is looking good, Alek. I think pause squats translate well for comp squats. I also really like low pin squats as another variation. They seem really hard when you first start doing them.
Thanks, John! I've done pin squats, too, and I like them as well. I wonder if doing high pin squats would work the back well without fatiguing the legs?
Hmm...
KarlM wrote: ↑Fri Feb 16, 2024 1:17 pm
405 moved real nice! Keep doing the same thing until it stops working.
