Background: I've been lifting since summer 2013, mainly messing around with different flavors of LP (stronglifts, starting strength, madcow, etc), changing my focus a inopportune times, and making scant progress here and there. Pretty typical story. Looking to maintain consistency and work hard, and good things should happen.
Pretty weak considering my size. I'm back and forth on consistency but I'm happy this board exists now, lots of motivation and inspiration.
Goals for the end of 2018:
Squat 525
Bench 330
Deadlift 550
Press...if I hit 225 I'll be happy. Not a focus at the moment.
These are conservative and attainable, just need to hold myself accountable.
10/09
Squat 315x10x3, easy
Bench 205x10x2, 7, super iffy so I stopped. Probably should have rested longer (<2mins rest)
Rows 185x8x3 fairly strict
--tens across for the past three weeks on squats has been, kinda awesome actually. Feels good, but the weight is light. I've been attempting to track RPE for real for the past ~6months, still feel like I'm goofing it up. Hard to track RPE on the squat tens. Muscularly, I think I could have gotten a full 20 on the last set but it would have sucked ass. Looking forward to ski season: snowing in Taos!
Jake's log
Moderator: Chebass88
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jake
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Jake's log
Last edited by jake on Mon Aug 19, 2019 2:07 pm, edited 7 times in total.
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jake
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Re: Engage with Zorp
10/11
Deadlift 415x6@7.5, 395x6x2@7-8
Press 175x6@9 ooph, 165x6@9.5 shoot, 155x6x2@8,7 dafuq. More rest I guess.
Front squat 285x3x3 @6,7,8
Ab wheel 3,3
Good day. Haven't trained the press in forever, deadlift not so much either. I find it difficult to gauge RPE on front squats, more like an 'upper back stays locked RPE'
Wife has been lifting with me. Went over the deadlift today. She's doing well!
Deadlift 415x6@7.5, 395x6x2@7-8
Press 175x6@9 ooph, 165x6@9.5 shoot, 155x6x2@8,7 dafuq. More rest I guess.
Front squat 285x3x3 @6,7,8
Ab wheel 3,3
Good day. Haven't trained the press in forever, deadlift not so much either. I find it difficult to gauge RPE on front squats, more like an 'upper back stays locked RPE'
Wife has been lifting with me. Went over the deadlift today. She's doing well!
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jake
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Re: Engage with Zorp
10/12
Massage!
10/13
Squat 415x2x3, @7.5, 8.5, 9
Bench 225x5x5 @6-7s
Would have rated the first set of squats at 9, but they all moved well on video. Tired today. Some quick benches.
Think i have my days reversed...should do the heavier squats and benches monday and do some lighter high rep stuff friday. Kinda just treading water til after next week anyway so i have some time to think of how to organize my training.
Massage!
10/13
Squat 415x2x3, @7.5, 8.5, 9
Bench 225x5x5 @6-7s
Would have rated the first set of squats at 9, but they all moved well on video. Tired today. Some quick benches.
Think i have my days reversed...should do the heavier squats and benches monday and do some lighter high rep stuff friday. Kinda just treading water til after next week anyway so i have some time to think of how to organize my training.
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jake
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Re: Engage with Zorp
10/18
Squat 315x5x3
Press 145x5x3
Post conference hangover. All this was very easy but felt bad. Warmed up the deadlift but canned it. Should be back to normal next week.
Squat 315x5x3
Press 145x5x3
Post conference hangover. All this was very easy but felt bad. Warmed up the deadlift but canned it. Should be back to normal next week.
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jake
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Re: Engage with Zorp
10/19
7 minute chins 23 reps
7 minute chins 23 reps
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jake
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Re: Engage with Zorp
10/20
Squat (back to lowbar
) 335x5x3 @7s
Bench Press 235x5x3 @7s-8
Deadlift 425x5@8.5, 385x5x2 @7.5, 8.5 (strapped)
After not much thinking, figured two things 1) should go back to lowbar. Cuz. After not squatting this way for the past two months, form looks pretty good. 2) should just LP the lifts up and see where I land. I do this probably once a year, and usually end up with some volume PRs, so why not? Also want to shed some lbs, currently fluctuate between 265 - 270 at 6'5", depending on how much I've been drinking. This should carry my through thanksgiving, and an hlm inspired setup should take my through the new year. Interested in jumping on the bridge, but don't have 8 weeks where I can guarantee I can get the work in.
Squat (back to lowbar
) 335x5x3 @7sBench Press 235x5x3 @7s-8
Deadlift 425x5@8.5, 385x5x2 @7.5, 8.5 (strapped)
After not much thinking, figured two things 1) should go back to lowbar. Cuz. After not squatting this way for the past two months, form looks pretty good. 2) should just LP the lifts up and see where I land. I do this probably once a year, and usually end up with some volume PRs, so why not? Also want to shed some lbs, currently fluctuate between 265 - 270 at 6'5", depending on how much I've been drinking. This should carry my through thanksgiving, and an hlm inspired setup should take my through the new year. Interested in jumping on the bridge, but don't have 8 weeks where I can guarantee I can get the work in.
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jake
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Re: Engage with Zorp
10/21
Press 150x5x3 @5-6s
Press 150x5x3 @5-6s
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jake
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Re: Engage with Zorp
10/23
Squat 355x5x3 @6-7
Bench 235x5240x5@8, x5@7.5(wraps), x5@8
Strict-ish rows 135x8, 185x8, 205x8x3
Just over an hour total. Starting to feel it.
Bench was at 240 not 235.
Squat 355x5x3 @6-7
Bench 235x5240x5@8, x5@7.5(wraps), x5@8
Strict-ish rows 135x8, 185x8, 205x8x3
Just over an hour total. Starting to feel it.
Bench was at 240 not 235.
Last edited by jake on Wed Oct 25, 2017 6:00 pm, edited 1 time in total.
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jake
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Re: Engage with Zorp
10/25
Deadlift 435x5@8, 395x5x2 @8s
Press 155x5x2, x9@8.5
Paused squat, beltless 315x4x3 prolly @7.5-8.5
Good day. 5rep pr on deads. I was gonna rate the press sets at rpe7 but clearly im over rating. First time doing p squats lowbar. Much MUCH nicer on the knees.
Deadlift 435x5@8, 395x5x2 @8s
Press 155x5x2, x9@8.5
Paused squat, beltless 315x4x3 prolly @7.5-8.5
Good day. 5rep pr on deads. I was gonna rate the press sets at rpe7 but clearly im over rating. First time doing p squats lowbar. Much MUCH nicer on the knees.
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jake
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Re: Engage with Zorp
7ish minute chins 30
Alarm bell wasn't on so i went 40 seconds over. Probably 27 in time. Progress.
Alarm bell wasn't on so i went 40 seconds over. Probably 27 in time. Progress.
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jake
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Re: Engage with Zorp
10/27
Waking up 5lbs lighter after not drinking beer for 5 days. Eating less like a slob too.
Squat 365x5x3 @7-8 busted out the valeo wraps. Want to buy stoic sleeves. $11 wraps keep the knees warm tho.
Bench 245x5x3 @8.5-9 moved my middle finger to the ring, was benching with pinky at rings and thought i'd widen it to try. I like it.
2ct paused deadlifts, beltless 275x4 315x4 345x4 can't judge rpe here. Lots of fatigue from Deads on Wednesday so I quit.
Might move some lifts around and do beltless squats and cgbps on fridays. Might switch up deadlift days too.
Waking up 5lbs lighter after not drinking beer for 5 days. Eating less like a slob too.
Squat 365x5x3 @7-8 busted out the valeo wraps. Want to buy stoic sleeves. $11 wraps keep the knees warm tho.
Bench 245x5x3 @8.5-9 moved my middle finger to the ring, was benching with pinky at rings and thought i'd widen it to try. I like it.
2ct paused deadlifts, beltless 275x4 315x4 345x4 can't judge rpe here. Lots of fatigue from Deads on Wednesday so I quit.
Might move some lifts around and do beltless squats and cgbps on fridays. Might switch up deadlift days too.
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jake
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Re: Engage with Zorp
10/28
Press 160x5x2 @6-7, 160x9@9 PR
Some bb curlz 7 minutesx65=30
Under-rating first sets again.
Also, same number of reps 5 lbs heavier at .5rpe higher...stronger or nah? Seems like nah. I'll try another rep out on weds and see what happens.
In other news, scooped three pair of ivanko plates off cl for a pretty good deal. New things!
Press 160x5x2 @6-7, 160x9@9 PR
Some bb curlz 7 minutesx65=30
Under-rating first sets again.
Also, same number of reps 5 lbs heavier at .5rpe higher...stronger or nah? Seems like nah. I'll try another rep out on weds and see what happens.
In other news, scooped three pair of ivanko plates off cl for a pretty good deal. New things!
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Wilhelm
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Re: Engage with Zorp
Sweet score!
Craigslist is a wasteland up here. Any deals involve so much driving they just aren't worth it.
Keep up the good work.
But with all your years of lifting, i probably don't need to say that.
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jake
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Re: Engage with Zorp
Thank you good sir! It's generally not good out here either so I'm pleased with this lot.
10/30
Squat 375x5x2, x8@7.5
Bench 225x6x4 last set @8
Paused deads 355x4@8, 315x6x2 @7.5s
Squats: what the hell? I woulda rated first two sets @7. Wasn't the best form wise but it was certainly passable. Rep outs have been useful for this reason I guess, calibrating the RPE meter. That's my best set of 8.
Paused deads also good. These have really taught me to 'use the lats' and get tighter. My upper back has been rounding a bit so I'm trying to work on that. Lats are toast.
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jake
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Re: Engage with Zorp
11/01
Deadlift 445x4@7.5, 405x4x2 ez stuff
Press 165x5x2, x9@9 video corroborates feels
Paused squat 320x4x3
Good day. Everything feeling crisp. Dropping my hips a touch in the dead allows me to get a tighter back, so I've been making that tradeoff and I feel good about it. Put the belt and wraps on for last set of paused squats to see if it felt any different, and if i performed differently. Yes to both.
Deadlift 445x4@7.5, 405x4x2 ez stuff
Press 165x5x2, x9@9 video corroborates feels
Paused squat 320x4x3
Good day. Everything feeling crisp. Dropping my hips a touch in the dead allows me to get a tighter back, so I've been making that tradeoff and I feel good about it. Put the belt and wraps on for last set of paused squats to see if it felt any different, and if i performed differently. Yes to both.
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jake
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Re: Engage with Zorp
11/02
Chins 5x5
11/03
Squat 335 x6x3 @6-7
Bench 250x5x3 @8.5,9s
Rows CBF
Lotsa fatigue in my low back all of a sudden. Was planning 4 sets of squats and while these were not difficult, the low back didn't like it. Insert my bench so poor jokes. Got to 185x5 on rows and canned it, back needs a rest. Wondering if it wouldn't make more sense schedule wise to flip wednesday and friday. Planned it this way to get all the hard work done early in the week so i can coast on fridays. That may not be best. Hmmm.
Chins 5x5
11/03
Squat 335 x6x3 @6-7
Bench 250x5x3 @8.5,9s
Rows CBF
Lotsa fatigue in my low back all of a sudden. Was planning 4 sets of squats and while these were not difficult, the low back didn't like it. Insert my bench so poor jokes. Got to 185x5 on rows and canned it, back needs a rest. Wondering if it wouldn't make more sense schedule wise to flip wednesday and friday. Planned it this way to get all the hard work done early in the week so i can coast on fridays. That may not be best. Hmmm.
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jake
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Re: Engage with Zorp
11/04
Power snatch to 185x1x2, missed a 3rd
Power clean to 285x1, 10lb PR, out of practice
Press 170x5x3 no amrap...tired from bench yesterday. Id rate these as 6.5-7s.
Welp just decided to fool around and have some fun today. I missed doing the lifts and figured i can fit a few in on saturdays. Had a good sleep last night and seems most low back fatigue is gone. Time to drink now. Been looking forward to 12 beers all week.
Power snatch to 185x1x2, missed a 3rd
Power clean to 285x1, 10lb PR, out of practice
Press 170x5x3 no amrap...tired from bench yesterday. Id rate these as 6.5-7s.
Welp just decided to fool around and have some fun today. I missed doing the lifts and figured i can fit a few in on saturdays. Had a good sleep last night and seems most low back fatigue is gone. Time to drink now. Been looking forward to 12 beers all week.
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simonrest
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Re: Engage with Zorp
Nice work, Zorp
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jake
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jake
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Re: Engage with Zorp
11/06
Squat 385x5x2, x8@8 another pr
Bench 215x6x5 @7 tops. May have done 7 on sets 2 and 3.
Paused deadlift 365x4x3
Good but gassed. Had to check my egos at the door on bench. Probably started a bit too high on them but I will catch up eventually after dropping back some. Paused deads feel nice.
Squat 385x5x2, x8@8 another pr
Bench 215x6x5 @7 tops. May have done 7 on sets 2 and 3.
Paused deadlift 365x4x3
Good but gassed. Had to check my egos at the door on bench. Probably started a bit too high on them but I will catch up eventually after dropping back some. Paused deads feel nice.