Augeleven’s log

[broseph]

SSB squat
330xF used my hands against my legs to get out of the hole

Ah jeez. Do you not have safeties?

[Hardartery]

200.3/202.2

PB&J w13d2

SSB squat
240x3
270x2 heavier than expected
290x1
310x1
330xF used my hands against my legs to get out of the hole
290x1

CGBP
165x10
175x8
185x8
195x5
205x4
175x12

Tenacity!! Get some!!

[augeleven]

I totally have safeties @broseph . I just did it instinctively. I wish I struggled a bit more before cheating, but I guess I got a supramax rep in.
Thanks @Hardartery.

[alek]

SSB squat
330xF used my hands against my legs to get out of the hole

Ah jeez. Do you not have safeties?

Think of his fingers!!!

[augeleven]

200.6/202.0 hoping to finally crack 200 tomorrow

PB&J w13d3
Jogmill
2.3 miles in 30 minutes 14:1
Mid-run quit/ bathroom break

3.2 miles in 44:25 7:1

I had to take a break AND slow down AND drop my ratio.
Need to make a plan where I drop mileage before the meet, but still make my yearly goal.

[augeleven]

199.1/201.7 Stay on Target…

PB&J w13d4
Press 105x6x6 20 minutes
Interrupted

Jogmill 6:1
2.2 miles in 27:53

:later:

Incline bench 105x10x5 in 7:17
Too light I guess

After the meet I’m gonna run 531 BBB with some giant sets to build back up my work capacity. We’ll see how that goes.

[MarkKO]

199.1/201.7 Stay on Target…

PB&J w13d4
Press 105x6x6 20 minutes
Interrupted

Jogmill 6:1
2.2 miles in 27:53

:later:

Incline bench 105x10x5 in 7:17
Too light I guess

After the meet I’m gonna run 531 BBB with some giant sets to build back up my work capacity. We’ll see how that goes.

Just going to throw this out there, especially because you run.

I've done BBB and it'll do a little to build work capacity but it's time consuming and a generally less than edifying experience.

What I personally have found to build work capacity rather well is doing cluster sets with lighter weights. Something like 5x2 followed by 2x5, using around 50% but you take 10 seconds between sets. For squats and deadlifts it's kind of brutal but the adaptation is reasonably quick and it absolutely builds work capacity.

[augeleven]

199.1/201.7 Stay on Target…

PB&J w13d4
Press 105x6x6 20 minutes
Interrupted

Jogmill 6:1
2.2 miles in 27:53

:later:

Incline bench 105x10x5 in 7:17
Too light I guess

After the meet I’m gonna run 531 BBB with some giant sets to build back up my work capacity. We’ll see how that goes.

Just going to throw this out there, especially because you run.

I've done BBB and it'll do a little to build work capacity but it's time consuming and a generally less than edifying experience.

What I personally have found to build work capacity rather well is doing cluster sets with lighter weights. Something like 5x2 followed by 2x5, using around 50% but you take 10 seconds between sets. For squats and deadlifts it's kind of brutal but the adaptation is reasonably quick and it absolutely builds work capacity.

To be clear (color me having dyscalcula) but you’re saying 2 sets of 5 then 5 sets of 2??

I’ve been meaning to try the 531 system again. I’m also trying to start planing my blocks with specific volume goals (like 225x10x5) that Incan then try to beat in subsequent blocks. My issue with cluster sets is that it is harder to track progress. Although I was also considering GZCLs GG bodybuilding format, which is based on top sets and half sets.
The jogging hits my zone 2 aerobic needs, but my workouts have gone from (parson the GZCLspeak) one t1, 2 t2 so and 3-4 t3s to 1 t1 with little volume and maaaybe a t2.

I’m thinking about structuring my BBB thusly:

Lower:
TBDL/SSB squat x10
Arms/ dips
Abs

Upper:
Chin-up/BB row
CGBP/Incline bench
Pullaparts

Progressing in weight 5ish% on the BBB if all work is done in under 20 minutes.
3 week cycle - Thanksgiving travels - 3 week cycle Xmas travels -> new program (maybe Krypteia?)
Done within 20 minutes or a round every 4 minutes

[MarkKO]

199.1/201.7 Stay on Target…

PB&J w13d4
Press 105x6x6 20 minutes
Interrupted

Jogmill 6:1
2.2 miles in 27:53

:later:

Incline bench 105x10x5 in 7:17
Too light I guess

After the meet I’m gonna run 531 BBB with some giant sets to build back up my work capacity. We’ll see how that goes.

Just going to throw this out there, especially because you run.

I've done BBB and it'll do a little to build work capacity but it's time consuming and a generally less than edifying experience.

What I personally have found to build work capacity rather well is doing cluster sets with lighter weights. Something like 5x2 followed by 2x5, using around 50% but you take 10 seconds between sets. For squats and deadlifts it's kind of brutal but the adaptation is reasonably quick and it absolutely builds work capacity.

To be clear (color me having dyscalcula) but you’re saying 2 sets of 5 then 5 sets of 2??

I’ve been meaning to try the 531 system again. I’m also trying to start planing my blocks with specific volume goals (like 225x10x5) that Incan then try to beat in subsequent blocks. My issue with cluster sets is that it is harder to track progress. Although I was also considering GZCLs GG bodybuilding format, which is based on top sets and half sets.
The jogging hits my zone 2 aerobic needs, but my workouts have gone from (parson the GZCLspeak) one t1, 2 t2 so and 3-4 t3s to 1 t1 with little volume and maaaybe a t2.

I’m thinking about structuring my BBB thusly:

Lower:
TBDL/SSB squat x10
Arms/ dips
Abs

Upper:
Chin-up/BB row
CGBP/Incline bench
Pullaparts

Progressing in weight 5ish% on the BBB if all work is done in under 20 minutes.
3 week cycle - Thanksgiving travels - 3 week cycle Xmas travels -> new program (maybe Krypteia?)
Done within 20 minutes or a round every 4 minutes

Other way around, five sets of two then two sets of five. But what you said works as well. It doesn't matter much. That particular approach isn't meant to be used to track progress, it's more a way to simulate maximal effort with lower loads. It just happens to also build work capacity rather well.

How you want to set the BBB up looks pretty good. I just figured I'd mention the clusters because I've found them effective.

I definitely like the idea of using a 20 minute time cap to determine whether weight goes up or not. I probably wouldn't jump five per cent though. That's a big jump.

[augeleven]

197.5/201.3

PB&J w13d5

Deadlift
365x1,385x1,405x1
425x1x2 probably out down the first rep too fast, so I held the second one for a bit. 425 will probably be my 2nd attempt?

Dips
BW x10
32.5 x10x5
— ss w/ —
TBDL
160x10x5
Strict 2 min rest

Ready.
7.5 days out

[augeleven]

198.4/201.0

PB&J w13d6
Jogmill
2.3 miles in 29 minutes 9:1
**Maybe 3 hours later**
About 3.7 miles in 49 minutes 9:1

This month has seen me split my long runs more often than not. MacroFactor says over the last 3 weeks I’ve been at a 700 calorie deficit. I’m assuming these might be related.
Tomorrow is a rest day.

[augeleven]

meet week
201.6/200.8 I ate the food yesterday.

LBBS
305x2,2,1 last set I hit the safeties. I'm worried about depth, but I've always squatted narrow, high bar AtG, so I'm probably worried about nothing.
I'm going to open with 305. If I miss it due to depth twice, Ima highbar that SOB and move on with my life.
I feel comfortable going 305/315/335, provided I get out of my head about depth.

Bench
worked up to a belted and wrapped 235x3@10. yeahbuddy. Gonna open with this now, and hopefully hit 235/245/255 (I'm thankful the meet is in pounds, but I'll have my kgs just in case I'm dumb.

Power Clean
135x2x2
I filmed these. did them in boxer briefs, or I would post them. Pretty bad, but not the rack was there. After I cleaned and adjusted it. All arm pull I think. I'm gonna use these in conditioning workouts in my next block.

PB&J is done. I will do a write up about it over the weekend after the meet. I think I learned some stuff, even if I didn't get a whole lot stronger.
Next week starts a bit of a 531 plus Mythical Strength inspired conditioning block. I have never given 531 a real shot, and I'm feeling l'm ready to give it a go. I'm gonna start with 2 cycles of BBB, take the "7th week protocol"/pivotweek and do a 531 FSL for an anchor, then a test week. so 11 week cycles. I can probably fit 3 11 week cycles before the end of the school year, although, I might do an 11 week 531 block to prep for trying Alsruhe's 4 Horsemen again, then spend the last 10-12 weeks getting in beach shape.

[augeleven]

200.1/200.8
Jogmill, 9:1
6 miles in 1:20:38

[augeleven]

199.6/200.6

YMCA-mill, 9:1
2.4 miles in 32:30

Bench. Worked up to an easy paused 235
Triple at 225 seemed hard, but to be fair, I didn’t have to rest, just throw the weights and go

Air bike. The Y got some new toys.
I tried a 20:10 workout and was based on the second interval. Coooooool. I want one, but I’ll just try to use theirs for a bit to see if I can handle more 37 seconds of it

Tomorrow I’ll probably just throw around 135 and drill depth, then jog Friday if I’m not under 198.

[augeleven]

199.6/200.5

No training today.
No school today.
No energy today.

Bored, so I’m complaining here, instead of whining IRL to my family.
There was a guy around these parts, @cwd who set a secondary weight loss goal of whining to his family about his diet. Hope you’re doing well, if you read this, cwd.

I’ve taken this up, and for the most part, don’t mention being on a cut/diet/food restriction. But that has broken down as of last week.

[augeleven]

197.2/200.1

Weigh-in day
Eating a little dark chocolate and small amounts of black coffee.

Official weigh-in - 197.2
Monolith height - 15 ( in case I forget)
Feeling comfortable about walking out the monolith.

[Renascent]

197.2/200.1

Weigh-in day
Eating a little dark chocolate and small amounts of black coffee.

Official weigh-in - 197.2
Monolith height - 15 ( in case I forget)
Feeling comfortable about walking out the monolith.

Good luck!

[MarkKO]

197.2/200.1

Weigh-in day
Eating a little dark chocolate and small amounts of black coffee.

Official weigh-in - 197.2
Monolith height - 15 ( in case I forget)
Feeling comfortable about walking out the monolith.

Nice! Mono walkouts are good. Time to eat and then sleep.

[broseph]

Good luck bro!

[Hardartery]

197.2/200.1

Weigh-in day
Eating a little dark chocolate and small amounts of black coffee.

Official weigh-in - 197.2
Monolith height - 15 ( in case I forget)
Feeling comfortable about walking out the monolith.

You got it under control, you'll do fine. Just don't let yourself get too worked up too early and you'll be golden.