Paul's log - forever delaying the inevitable

[plabataille]

Conditioning:

Uphill treadmill - 10 deg, 3.2mph, 22 minutes
During treadmill (before, midway and immediately after treadmill work) did:
Wide grip pullups (BW) - 12, 11, 9
Dips (BW) - 15, 18, 20
Afterwards: 3 sets of dip bar leg raises (trying to find out the optimal way to do these for me - either hanging from pullup bar or dip bar).

[plabataille]

Safety Squats w/belt - 340 x 5r x 6s
Bench - 260 x 5r x 6s

Fives it is today. Lots and lots of fives...

I think this is as strong as I've ever been on the bench press.

[plabataille]

Fluff Day:

Rows (w/belt and straps) - 235 x 8, 8, 8, 10
Rev Curls - 75 x 13, 11 + 5 + 5
Seated Tricep extensions - 75 x 12, 10, 10

Surprised that my delts felt tired after this quick workout.

[plabataille]

Today:

SSB squat - beltless - 340 x 2r x 6s
Bench - 235 x 9r x 4s
Deadlift w/belt - 405 x 10

Everything is running amazingly well. Bench moved as well as last week, even though there are 5 more lbs on the bar. I made a deal with myself on deadlifts - do 405 for 8 and skip the back off, or do 405 x 5 and do a backoff set. When I hit 8 reps, I had a bit more in the tank and pushed hard to get 10. I've done 405 x 10 before, but I was at a bodyweight at least 20lbs heavier. Feeling really good about today's workout. I just hope the deadlift death set doesn't hurt my squats on Wednesday.

[plabataille]

Today:

Press - beltless - 150 x 5r x 3s
Reverse Curls - 60 x 15, 75 x 15, 13 + 5 + 3 (good pump)
Treadmill - 24 minutes @3.2 mph @10deg - about 1.25 miles

Nice off-day workout.

[plabataille]

Russian squat routine - week 3, day 2:

SSB squat w/belt - 340 x 6 x 6
Bench - 250 x 7r x 5s

Challenging day, but got it done...

[plabataille]

Bodyweight day:

Wide grip pullups w/straps - 14, 10, 10
Dips (tricep emphasis) - 20, 19, 9 (last set was rushed, so not enough recovery between 2nd and 3rd set)
Dip bar leg raises - 3 sets of ???
Uphill Treadmill - 22 minutes @10 deg @3.3 mph

Really tried to use triceps more on dips. In the past, I'd go really deep on dips, but then my pecs and shoulders did more work and triceps not so much. Going just below parallel on upper arm seems to give me more tricep work.

[plabataille]

Changed the subject to "Tour of Crazy Russian Programming", because that's what I've been doing lately.
Did Smolov (base meso) until 3 weeks ago. Now doing the Russian squat program. On the Russian squat program, I'm at week 3, day 3.
After Wednesday's 6x6 squat day, I still feel wiped out. Looking forward to the weekend...

Today:
SSB squat (beltless) - 340 x 2r x 6s
Bench - 265 x 5r x 6s

Bench was tough but, like last week, I plowed through all six sets. I'm amazed I did this. I don't think I've ever been this strong on the bench. I'm not sure I can make much more forward progress any longer. It's getting heavy and I had to take 5-6 minute rests between sets after set #3.

I planned on doing some deadlifts this morning as well but ran out of time. May return to them tonight. I may just skip them. I like the latter idea better.

[plabataille]

Back day:

DL w/belt - 315 x 5 (beltless), 365 x 5r x 3s
Rows w/belt and straps - 225 x 12, 12, 10, 9
CGBP - 185 x 10, 12, 12

Deadlifts felt like crap today. Heavy and uncoordinated. Probably hitting some fatigue wall. I hope today doesn't screw up my heavy squat day planned for Monday.

Rows, surprisingly, felt very snappy and light - esp first 2 sets. Then fatigue set in.

[plabataille]

Russian Squat Routine - Week 4, Day 1
SSB squat w/belt - 365 x 5 x 5

Bench - 240 x 10, 10, 9, 8

Bench routine called for 9r x 4s, but the first set felt so good I did 10. That, plus I was pressed for rest time on the last set so I had to call it at 8 reps. I'll call it good, however.

Russian squat routine has exited "volume" phase and is now in "intensity" phase. This is where I must fight to get the reps. These were some of the hardest sets I've done recently. We'll see how this goes. Just glad I got them today.

[plabataille]

In-between day workout:

Beltless Press - 152.5 x 5r x 3s
Curls - 60 x 20, 80 x something I can't remember....

23 minutes treadmill - uphill 10 deg, 3.3mph

[plabataille]

Today:

SSB squat w/ belt - 340 x 2r x 6s
Bench - 255 x 7, 7, 6, 6

Bench is now starting to slip. All good things come to an end, don't they?
Starting to get quite sick of lifting for now. I may take a pre-emptive deload week or two.

[JFick]

405 x 10 deadlifts? sounds like death lol

Starting to get quite sick of lifting for now. I may take a pre-emptive deload week or two.

don't blame you with your recent programming, a break is well deserved!

[plabataille]

405 x 10 deadlifts? sounds like death lol

Starting to get quite sick of lifting for now. I may take a pre-emptive deload week or two.

don't blame you with your recent programming, a break is well deserved!

Took a 10 day break. After my last workout I was feeling pretty fried. Low back was just roated and was not able to recover between sessions. Plus, I was sick of even thinking about weights and programming. I'm back now and will hopefully continue to make some progress...

[plabataille]

Today:

SSB w/belt - 255 x 8, 315 x 8, 8
Bench - 225 x 10r x 3s
DL w/belt - 315 x 10
Pullups - 12

Been away from lifting for 10 days. Needed a break. But I think I'll be paying the price with some DOMs for the next few days.
Did 8s and 10s to try to get my conditioning back. Was huffing and puffing more than normal after sets today.

[plabataille]

Today: Fluff and buff

Press w/belt - 155 x 5, 5, 4,3, 4, 3
Rows w/belt and straps - 225 x 10, 10, 10
LTEs: 13, 13, 11
Curls: 12, 13, 11

LTEs and curls were super-setted to save time. Got a good pump in my arms. A little sore today, but not as bad as I thought.

[plabataille]

Back at it:

SSB squat w/belt - 315 x 8r x 5 s
Bench - 225 x 10, 10, 10, 9, 8

Tough workout. Bench was a tad too heavy. Wanted 10 x 5. Maybe next week...

I think I'm going to try a little HLM program, but with my own twist. Same weight each session, same number of sets. Just adjust reps per set. So, for squats today I did 8s. Wednesday I'll do 4s and Friday I'll do 6s. It'll still be lots of volume, for sure.

[plabataille]

Light Day (but not easy):

SSB w/belt - 315 x 4r x 5s
Bench - 225 x 6r x 5s
DL w/belt - 365 x 5r x 3s

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Press Day:

Press w/belt - 150 x 5r x 4s
Curls 80 x 15, 13, 12
LTE - 80 x 15, 11, 6
Uphill Treadmill - 20 minutes @ 3.1mph @ 10 deg

Press felt better this week - last week only got 2 sets of 150.

[plabataille]

Medium Day:

SSB w/belt - 315 x 6r x 5s
Bench - 225 x 8r x 5s
Rows w/belt and straps - 225 x 10, 12, 10