JohnHelton wrote: ↑Tue Feb 14, 2023 3:33 pm
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Tuesday 14 Feb 2023, 14:19
BW: 91.3 kg
Deadlift (Barbell)
Set 1: 295 lbs × 5
Set 2: 340 lbs × 5
Set 3: 390 lbs × 9 @ 8.5
Notes: I didn't want to do any backoff sets after that. e1RM = 239/527
I'm sure that felt like @8.5, but it didn't look like @8.5. Well done!
( I know If I tried something like that I'd be on the floor puking. Or something. )
slowmotion wrote: ↑Wed Feb 15, 2023 1:00 am
I'm sure that felt like @8.5, but it didn't look like @8.5. Well done!
( I know If I tried something like that I'd be on the floor puking. Or something. )
I can see why you would say that having just re-watched the video. But I was feeling it on that last rep. It really started to slow down. You can see it in the data. I think I might have been able to get two more, but it would have started to get ugly. Plus, I'm already sore this morning from doing that yesterday. No need to push it.
slowmotion wrote: ↑Wed Feb 15, 2023 1:00 am
I'm sure that felt like @8.5, but it didn't look like @8.5. Well done!
( I know If I tried something like that I'd be on the floor puking. Or something. )
I can see why you would say that having just re-watched the video. But I was feeling it on that last rep. It really started to slow down. You can see it in the data. I think I might have been able to get two more, but it would have started to get ugly. Plus, I'm already sore this morning from doing that yesterday. No need to push it.
It's pretty rare a given rep feels like how it looks.
Many times I've called a set because of what felt like a definite drop in bar speed only to watch the video and see no noticeable change.
Incline Bench Press (Barbell)
Set 1: 100 lbs × 5 [Warm-up]
Set 2: 125 lbs × 5 [Warm-up]
Set 3: 150 lbs × 3 [Warm-up]
Set 4: 160 lbs × 5
Set 5: 185 lbs × 5
Set 6: 210 lbs × 9 @ 9.0
Set 7: 125 lbs × 10
Set 8: 125 lbs × 10
Set 9: 125 lbs × 10
Set 10: 125 lbs × 10
Set 11: 125 lbs × 10
Notes: e1RM = 127/280
Chest Fly (Cable)
Set 1: 35 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 11
Workout notes: It looks like I did a good job of guessing my e1RM for incline bench. I decided to do incline rather than the press, because I hate the press. Plus incline should have a little carry over to my bench. Still doing 5/3/1 with BBB.
Squat (Barbell)
Set 1: 77.5 kg × 5 [Warm-up]
Set 2: 97.5 kg × 5 [Warm-up]
Set 3: 115 kg × 3 [Warm-up]
Set 4: 135 kg × 3
Set 5: 155 kg × 3
Set 6: 175 kg × 3 @ 7.5
Set 7: 55 kg × 10
Set 8: 55 kg × 10
Set 9: 55 kg × 10
Set 10: 55 kg × 10
Set 11: 55 kg × 10
Note: Huge drop in strength. Adjusted my e1RM after the top set. I need to increase my frequency. BBB starting at 30%. I will work that up to 50% over time. I am just trying to avoid terrible DOMS.
Workout notes: I am looking forward to getting back on track with my workouts. I have been floundering for too long. However, I have a bunch of stuff going on outside of the gym right now. Hopefully that will clear up soon enough.
Bench Press
in kg
112.5 x 3 @ 3
117.5 x 3 @ 4.5
125 x 3 @ 5 (e1RM = 158/348)
112.5 x 3 x 3
Notes: I couldn't stick with the 5/3/1 format. I don't want to do heavy singles right now, so I'm back to the traditional RTS rep scheme. I was going to do more today, but my sciatica is giving me some issues.
Too bad about your sciatica acting up, but I guess you're used to it. There's always something. Just keep lifting, a little is better than not lifting at all.
slowmotion wrote: ↑Wed Feb 22, 2023 1:37 am
Too bad about your sciatica acting up, but I guess you're used to it. There's always something. Just keep lifting, a little is better than not lifting at all.
Thank you. I am used to it. I have found that I have to just keep moving. Do what I can. I think it is getting better though.
Wednesday, Feb 22, 2023
BW: 91.3/91.0 kg (today/moving avg.)
Avg. Calories: 2179 (since Sunday morning)
I'm going to start logging my cut again. Time to get serious. I have been cutting for a while, but uber slowly. I'm going to try to kick that up a bit. I'm hoping over time that I can add some more calories back.
Thursday, Feb 23, 2023
BW: 90.9/91.0 kg
Avg. Calories: 2274
Steps yesterday: 11407
Deadlift (Barbell)
Set 1: 70 kg × 5 [Warm-up]
Set 2: 95 kg × 3 [Warm-up]
Set 3: 120 kg × 1 [Warm-up]
Set 4: 145 kg × 1 [Warm-up]
Set 5: 170 kg × 3
Set 6: 180 kg × 3
Set 7: 187.5 kg × 3 @ 6.5
Set 8: 170 kg × 3
Note: Pretty easy. e1RM = 229/505.
Squat (Barbell)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10
Note: Linear progression with 5x10. No rush.
Monday, Feb 27, 2023
BW: 91.9/91.2
Avg. Calories: 2833 - let's just say that the weekend was a disaster. I reset my TDEE in MF, since it was just messed up from a bunch of bad data. Calorie target is now ~2450.
Step Trend: 10,723
Squat (Barbell)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 85 kg × 3 [Warm-up]
Set 3: 105 kg × 1 [Warm-up]
Set 4: 130 kg × 1 [Warm-up]
Set 5: 152.5 kg × 2
Set 6: 160 kg × 2
Set 7: 175 kg × 2 @ 6.5
Set 8: 162.5 kg × 2
Set 9: 162.5 kg × 2
Set 10: 162.5 kg × 2
Set 11: 162.5 kg × 2
Note: Top set at .55 m/s on last rep. That equals 7 RIR. However, I don't want to jump the weights up that fast, so I am going with 3.5 RIR. Strength was definitely back after being down last week. I increased the backoff sets by 10 kg over the plan.
I can feel some momentum coming. Early, but this is when things usually get on track for me.
Bench Press (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 65 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 105 kg × 1 [Warm-up]
Set 5: 122.5 kg × 2
Set 6: 130 kg × 2 @ 6.0
Set 7: 135 kg × 2 @ 7.5
Set 8: 122.5 kg × 2
Set 9: 122.5 kg × 2
Set 10: 122.5 kg × 2
Set 11: 122.5 kg × 2
Notes: This felt pretty good. Need to get use to handling heavier weights again. e1RM = 154/340.
JohnHelton wrote: ↑Tue Feb 28, 2023 3:40 am
Tuesday, Feb 28, 2023
BW: 91.0/91.1
Avg. Calories: 2,844
Step Trend: 11,084
Bench Press (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 65 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 105 kg × 1 [Warm-up]
Set 5: 122.5 kg × 2
Set 6: 130 kg × 2 @ 6.0
Set 7: 135 kg × 2 @ 7.5
Set 8: 122.5 kg × 2
Set 9: 122.5 kg × 2
Set 10: 122.5 kg × 2
Set 11: 122.5 kg × 2
Notes: This felt pretty good. Need to get use to handling heavier weights again. e1RM = 154/340.
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