Logy

[gtl]

TBR W10D3

Comp Bench
45x8, 95x5, 135x5
170x3@5.0 (.44, .44, .43)
190x1@5.5 (.40)
210x1@7.0 (.29)
220x1@8.0 (.23)
230x1@8.5 (.21)
235x0@11.0 (.10) => erm, wtf
220x1@8.0 (.21)
195x3@7.0 (.37, .30, .29)
185x3@7.0 (.38, .31, .28) => 2ez so paused for 5 count on last rep

3-4min rest
target x1@7, x1@8, x1@9, -5%x1, -10%x3, -7%x3

SSB Squat
45x5, 95x5, 135x5
185x3@4.5 (.81, .83, .81)
225x3@6.5 (.72, .70, .61)
250x3@7.5 (.61, .57, .51)
265x3@7.5 (.54, .52, .47)
270x3@8.5 (.54, .44, .41)
270x3@8.5 (.49, .47, .37)

3min rest
target 3x3@8

[gtl]

TBR W10D4

Conventional Deadlift
155x5, 205x5
255x3@4.0 (.57, .65, .51)
305x1@4.0 (.48)
345x1@5.5 (.38)
375x1@7.0 (.29)
395x1@7.5 (.28)
415x1@8.5 (.21) => E1RM 440
355x1@8.0 (.23)
335x3@7.0 (.37, .34, .31)
325x3@6.5 (.38, .39, .33)

7min rest
target x1@7, x1@8, x1@9, -15%x1, -5%x3, -3%x3

Bench
45x8, 95x5, 135x5
175x3@4.5 (.49, .48, .46)
195x1@4.5 (.46)
215x1@6.5 (.34)
225x1@7.0 (.30)
235x1@8.0 (.23)
225x2@8.0 (.24, .24)
225x2@8.5 (.24, .20)
225x2@9.0 (.26,. 19)

4min rest
target x1@7, x1@8, 3x2@8

Deadlift PR.. think it would've been @8 if I set my back tighter

Bench was good.. I had about 12min rests between top set and backoffs due to having to run to the bathroom

[gtl]

TBR Test Day

SSB Squat
45x5, 95x5, 135x5
185x3@4.5 (.86, .90, .85)
225x2@5.5 (.72, .72)
265x1@6.5 (.59)
300x1@8.0 (.44)
325x1@9.5 (.29) => E1RM 332
335x0@11.0 (.22) => had to try for a PR, whatever fuck you

Comp Bench
45x8, 95x5, 135x5
165x3@5.0 (.46, .43, .45)
195x1@6.0 (.35)
215x1@7.0 (.28)
225x1@8.0 (.22)
235x1@9.5 (.14) => E1RM 240

Conventional Deadlift
135x5
225x3
275x2
335x1@6.0 (.???)
365x1@7.0 (.29)
395x1@7.5 (.26)
425x1@8.5 (.21)
435x1@9.0 (.18) => E1RM 458

Supposed to do -15%x2 and -5%x2 backoffs but after the unsatisfactory squat performance, I figured I'd save myself from the fatigue and maybe do it tomorrow based off of what @9's would've been... (Squat 265, 250; Bench 195, 185; Deadlift 360,345). Then decided to go just do squat and bench backoffs afterall.

SSB Squat 135x3, 185x2, 225x2, 265x2, 250x2
Comp Bench 135x3, 165x2, 195x2, 185x2

[gtl]

LBBS
45x5, 95x5, 135x5
185x3
205x3
225x3
245x3@6
265x3@7
225x2x3@6

Comp Bench
45x5, 95x5, 135x5
165x3
185x1@6
200x1@6
215x1@8
225x0@11 oops
225x1@10
185x3@7
185x3@7


First time really LBBS in a year. This wasn't actually programmed, but I need to try to get this working for me. Pretty much just tried to ramp 3's to what should be @6.5 (~82%). Then, took weight off and did 2 more sets.

Took a couple videos from directly behind. My lobsided/tilt/whatever doesn't look as bad here as it has in the past. Could be the video, or could be that I didn't have enough fatigue. My biggest struggle is feeling secure with the bar on my back (and of course being lobsided/tilted/whatever). It feels heavier than it should (ez to squat though). Also tried thumbs around and it kills my wrists and I don't want to have to wear wrist wraps to squat.

https://youtu.be/IfvtUEnU9s4

https://youtu.be/nxRjjVJCnkU

Did comp bench with heels on the ground (another weakness). Experimented with both my feet elevated ~2.5" and my feet on the floor. Another weakness here as I don't feel stable or like I have as good of an arch as I do on my toes. The first miss with 225 was with my feet elevated and felt more stable. Truthfully, I actually I am stronger with feet up.

https://youtu.be/Ix3CgCZuepU

[gtl]

I wasn't supposed to "max" on Monday -- oops

[gtl]

SSB Squat
45x5, 95x5, 135x5
185x3@4.5 (.81, .86, .81)
225x2@6.0 (.72, .68)
255x1@6.0 (.64)
275x1@7.0 (.54)
285x1@7.5 (.50) => overshot, but had to see where I was really at...
235x2@6.0 (.65, .66)
230x2@6.0 (.66, .66)
230x2@5.5 (.70, .72)

2-3min rest
target x1@7, -15%x2, -3%x2x2

Comp Bench
45x5, 95x5, 135x5
175x3@5.0 (.42, .40, .40)
200x1@6.5 (.32)
210x1@7.5 (.27)
215x1@7.5 (.26)
220x1@8.5 (.22) => overshot...
195x3@7.0 (.33, .31, .30)
190x3@7.5 (33, .27, .28)

3-4min rest
target x1@6, x1@7, x1@8, -10%x3, -3%x3

Deadlift
225x3
275x2
315x1@5.0 (.43)
355x1@6.0 (.36)
335x1@5.5 (.39)
315x2@5
315x2@5
315x2@5

3-4min rest
target x1@6, -5%x1, -5%x2, -5%x2x2

[Wilhelm]

Lots of work going on here, @gtl

Congratulations on your DL PR!

[gtl]

Lots of work going on here, @gtl

Congratulations on your DL PR!

Thanks, @Wilhelm!

I misunderstood the programming and last Monday was supposed to be @9's with backoff work, with a tapering leading up to a test day.

A little bit of residual fatigue was evident yesterday, but then again, I overshot Monday and added stress on Wed with LBBS and heels down bench.

The plan is to re-test (or test for real) on Tuesday. I'd love to hit 350/245/455, but I'm not sure how reasonable that is. Hopefully, I'll at least have some Christmas time overfeeding to give me some extra power.

[gtl]

SSB Squat
45x5, 95x5, 135x5, 185x3, 215x2
245x1
230x1
215x3x2

Comp Bench
45x5, 95x5, 135x5, 160x3
180x1
170x1
155x3x2

Deadlift
135x5, 225x3, 255x2
285x1
255x3x2

"quickest" workout I've ever done wrt my pace.. finished this in 50mins with minimal rests

[gtl]

TEST DAY (for real this time)

SSB Squat
45x5, 135x5
185x3@4.5 (.89, .84, .89)
215x2@5.0 (.78, .78)
245x1@6.0 (.68)
275x1@6.5 (.59)
295x1@7.0 (.54)
315x1@8.5 (.41)
335x1@9.5 (.26) ==> PR

Comp Bench
45x5, 95x5, 135x5
175x3@5.0 (.45, .46, .42)
200x1@6.0 (.36)
215x1@7.0 (.31)
230x1@8.0 (.23)
240x1@10.0 (.10) ==> PR

Deadlift
135x5, 225x3, 275x2
315x1@4.0 (.51)
365x1@7.0 (.31)
405x1@7.0 (.32) ?? doesn't seem right
435x1@9.0 (.19)
455x1@10.0 (.11) => PR

[Wilhelm]

Great job, @gtl !

[gtl]

So I've had the flu since Wed... starting to feel better-ish today.

[gtl]

It was noon, and I had only had the shits 4 times so far today vs. literally 20 times yesterday by this time. The boredom was really getting to me.

I tried to do post max day 1, but cut it 1 set of squats short and ended the workout. I was fighting between wanting to throw up from the pressure (already feeling like I wanted to throw up just from eating breakfast) and wanting to shit my pants. I had to rest probably 5-7 mins between sets, not because they were really all that hard, but because I had no energy.

5-0-0 Tempo Low Bar Squat
45x5, 45x5
95x5
135x5
165x5
185x5
185x5
185x5
185x5

video is my last set:

https://youtu.be/qw3FPvJoNS4

I started with my flats, but feel like I have a better position for low bar with heels. Still struggle with grip, bar position, and the obvious asymmetry (even at light weights).

[gtl]

bw 173.8 this morning, ew

still sick

[Mahendra]

Rest up and feel better soon, dude.

I always thought TBR was Thighs to Bi's Ratio. But it all makes sense now.

[gtl]

Rest up and feel better soon, dude.

I always thought TBR was Thighs to Bi's Ratio. But it all makes sense now.

Ha!

Thanks, man. I think I'm literally going to eat an entire box of saltine crackers today bc they don't make me shit my pants.

I actually went to Vitamin Shoppe yesterday and bought digestive enzymes, probiotics, and glutamine. So 20g glutamine first thing with digestive enzymes and probiotics before each meal. Hoping that will help. Or that I wasted $30.

[gtl]

Yesterday's macros... somewhat back to normal?

235g carb, 88g fat, 204g protein = 2535 cal

AM bw now 175.4

Now just need to try to eat more real food

[Mahendra]

Saltine crackers are a life saver in so many situations . When I had the stomach flu, saltine crackers + oranges saved me.

Also, when I was competing in my powerlifting comps last year, I pretty much survived on saltine crackers and gatorade all day. (I can't eat much when lifting... makes me feel sick).

[gtl]

5-0-0 Tempo Low Bar Squat
45x5, 95x5, 135x5
185x5@6
185x5@6
185x5@6
185x5@6
185x5@6

5-6min rest
target 5x5@6

Press
45x5, 75x5, 95x3
105x1@5.5 (.58)
115x1@6.0 (.50)
125x1@7.5 (.38)
135x1@9.0 (.22)
120x4@9.0 (.41, ..., .20)
115x4@8.5 (.39, ..., .27)

3-4min rest
target x1@7, x1@8, x1@9, -10%x4, -5%x4

Landmine Row
45x8, 100x8
125x4x8@7

2min rest
target 4x8@7

[gtl]

Wed Macros
225g carb, 81g fat, 227g protein = 2517 cal

not intentionally higher protein, just was

Thur AM bw 175.6

Thur Macros
258g carb, 75g fat, 246g protein = 2705 cal

again, not intentionally higher protein - probably doesn't hurt though since I was so low protein while being sick

Fri AM bw 173.6 => wtf