CMG's Log (6', 190lbs, HLM, HPS, Montana, Climbing)

[cgeorg]

Wow that last entry was long.

2017-11-10

Gym BW: 196
Duration: 1:40

I talked with the other regulars more than usual this week, it was nice.

Deadlift Rx 1@8, 5x2@8 belt, 2 min rest
365x1@9 hook grip e1RM=380
340x2@8.5
325x2@8
325x2@8 straps
325x2@9
325x2@9.5

I felt kinda flat coming in, so I kept the single weight the same as last week. Last week I did 325 across, but I feel like these pulls were a lot more solid low-back-wise. The RPEs listed are true flat back RPEs, I think. Also I sometimes feel like straps make deadlifts a little harder. Something's different about the pull. Ripped some skin on my thumb though, and I'm a baby.

Bench Press Rx 1@8, 4x6@8 wraps, 3 min rest
205x1@8.5 e1RM=218
170x6@7.5
170x6@8
170x6@9
160x6@8

These felt pretty good, although I wish the 205 had been quicker. I think the 3rd volume set, with the exception of rep 5, are some of the best I've done.

Pin Squat
235x[6,6,5]
I just didn't have a 6th one in me mentally. The last one in the 1st set is a real nice squat though.

BBC
55x12x3
+
Seated DB OHP
45sx[10,8,8]

Trying out InShot. Wasn't really sure how best to correlate video with listed sets... thoughts?

[cgeorg]

Avg e1RM changes from cycle 2 to cycle 3:
Squat: +15
Press: -7
Bench: +9
Deadlift: +12

I think I'm go to pass on actual 1RM testing and just keep the cycles going. Here's the plan for next cycle:



Two adjustments post-screenshot - 1ct bench only goes up 2.5/wk, and med press 1RM is set to 150.

Accessories:
M: Pec Deck, DB Bench
W: Chest Supported Row, Reverse Hyper, Pulldown
F: BBC, S DB OHP

So the only change is switching pullover to DB bench on Mondays. Pec Deck should keep the bench chest-limited, which should help my triceps be fresher going into Wednesday. Pec Deck may be reaching the end of its run, same for pulldowns. I also think I'm going to start titrating in more pressing volume via set addition. I had also thought about moving pressing stuff around to separate the stresses, but at that point I'm just creating a 2x/wk program. Which actually kinda sounds nice. I'm not honestly sure what my goals are right now so I'll let momentum carry me for a bit, this seems to be doing ok for strength and aesthetics despite my constant bitching.

[cgeorg]

Dang, last page. I ended up taking a deload week, will be back at it starting tomorrow though. I also think I'm going to change it up to a 5 week thing - 2 weeks of 8s, 2 weeks of 5s, 1 week of doubles, to spend more time in hypertrophy/strength phases. Probably going to up sets as well.

[cgeorg]

CMGW 4.1.1

2017-11-21

Gym BW: 197
Duration: 1:05

I didn't adjust set count yet, may still do that for other weeks (1 extra work set for heavy lifts weeks 2 and 4? So 3x8, 4x8, 4x5, 5x5). I did set it up to be lower intensity, with more realistic increases for the long term.

Squat Rx 1@7, 3x8@6, belt, sleeves, 3 min rest
335x1@7.5 video 1 e1RM=368
250x8@5-6 video 2
250x8@5-6
250x8@6 video 3

Cool. Cardio in the last set is the hardest part of this.

Press
105x8x3
+
SLRDL
240x6x3 straps for 2&3

Pec Deck
93x[10, 8]
77x8
+
DB Bench
40sx6
55sx6
45sx8x2

[cgeorg]

CMGW 4.1.2 2017-11-22

So I guess I should mention since the RPEs won't line up with the Rxs below - I set RPE targets low with the idea of actually just then using the calculated percentages/weights for sets across. Also, chest was pretty sore from yesterday.

Gym BW: 193.5
Duration: 1:00

Press Rx 1@7, 3x8@6 sleeves, belt
140x1@7.5 video 1 e1RM=154
105x9@<6 video 2
105x8@<6
105x8@<6 video 3

1ct Pause Bench
135x8@<6 video 4
135x8@<6
135x8@7
135x8@7 video 5
+
Chest Supported Row
70x12x3

Reverse Hyper
80x12x3
+
Pulldown
130x[10,9,6]

Ruff.

[Shane]

Looks like an interesting program. 8/5/2 (or 8/8/5/5/2)? Will the RPEs get more savage in later (peaking?) blocks?

[cgeorg]

Yeah, my own mishmash of stuff I've picked up from Andy Baker, DOP stuff, and people always saying to do more volumes. Unfortunately the last time I posted a session was also the last time I trained - moved from one friend's place to another, and getting to the gym just hasn't happened. There's a community center near the new place that's $5 for the month, so I am trying to get there for some random lifting when I can, but nothing is going to really happen until I get to San Diego in Jan and start settling in.

Which BTW can I say I am getting really fucking jazzed to live in southern California again. Been... 24.5 years since I moved away from there.

Oh right, the program. I think it will work well as a skeleton to fill in differently depending on goals. I'm looking forward to seeing how playing with RPEs across the weeks affects outcomes, and I'm guessing I'll probably try to run some sort of hypertrophy/cut block once I get settled because I'm starting to fluff up a bit.

[cgeorg]

welp, I'm moved into another place. Only 2 more to go over the next 2 months. At least I'll have approximately 0 possessions at the rate I'm cutting stuff. Anyways, joined a $5 community center by the new place so I could actually get some work in - big thank you to @mgil for the Baker links, I needed that wake up call on why I actually do this.

2017-12-08

Bench Press
155x5x4

Deadlift
275x5x2

Squat
225x5x3 they were so hard

[cgeorg]

2017-12-11

Squat
245x5x3

Press
105x5x3

Deadlift
285x5

This place is so very not ideal, but I'm getting in some work. Grip was absolutely toast from bouldering Sunday. I think when I go to San Diego I am going to have a decision to make about climbing v lifting because I really dig this bouldering shit and also the way it destroys my forearms is similar to the way my forearms get destroyed when we'd be playing a show, come out of the gate extra fast, and I have solos in the first couple songs. So maybe there could be some carryover there. Wish I was better at pullups. The bouldering place hosted a USA Climbing meet Saturday though, and most of the routes were still out. There was some mostly impossible shit, but there were a couple that I was able to half do, which felt pretty cool.

[Allentown]

This place is so very not ideal, but I'm getting in some work. Grip was absolutely toast from bouldering Sunday. I think when I go to San Diego I am going to have a decision to make about climbing v lifting because I really dig this bouldering shit and also the way it destroys my forearms is similar to the way my forearms get destroyed when we'd be playing a show, come out of the gate extra fast, and I have solos in the first couple songs. So maybe there could be some carryover there. Wish I was better at pullups. The bouldering place hosted a USA Climbing meet Saturday though, and most of the routes were still out. There was some mostly impossible shit, but there were a couple that I was able to half do, which felt pretty cool.

Bouldering is more power/strength based, and the big boulderers are "bigger" than your typical trad/sport climbers, so I say keep up the lifting! Get some straps, you probably do enough grip between sport-specific training and the climbing that it's not worth the fatigue to bother holding on to a bar.

[cgeorg]

Bouldering is more power/strength based, and the big boulderers are "bigger" than your typical trad/sport climbers, so I say keep up the lifting! Get some straps, you probably do enough grip between sport-specific training and the climbing that it's not worth the fatigue to bother holding on to a bar.

I actually ordered a pair of the Sheik dowel straps on Amazon last night, they'll be here in time for my next DL session

[Allentown]

I got some for my birthday, used them for the first time yesterday. Weight was very light though.

[cgeorg]

2017-12-13

Squat
255x5x3 @ feelings is a lie

Bench
165x4
155x5x3
+
Fingertip Grip Pulldowns
110x12x3

This is the kind of equipment I'm lifting on:

[Shane]

Fancy gym, clubber lang!

[cgeorg]

Move is delayed a bit, pissed.

2017-12-26

Squat
225x5x3

Bench
135x10x3

Deadlift
255x5

raw af

[cgeorg]

2017-12-28

Squat belt, sleeves
245x5x3

Bench
145x8x3

PNG Pullup
198.6x3

BWG Pulldown
125x8x3

NWG Seated Row
110x8
95x8x2

PNG - Pronated Narrow Grip
WBG - Bouldering Wide Grip - Bouldering = pronated, fingertip/thumb on top of bar. Trying to mimic the type of grip you'd generally use when bouldering.
NWG - Neutral Wide Grip

[cgeorg]

I joined the climbing gym, they have a little free weight area too so I can Squat/Press/DL. CAP bars and high-temps/CAP bumpers, plus one set of calibrated Rogue 55lb bumpers. Climbing shoes are actually not too bad to lift in. Some of the bouldering routes are terrifying, but I haven't bought a harness yet (or shoes) and harness rental is $3/pop so I'm not doing much on the belay side. For instance, the other day I successfully completed this orange route, and uh... climbing up an incline like that is kinda hard but I think climbing back down it is just about as bad, and your grip is tired af from the trip up. Good times though, and it's working muscles that I didn't think it would. Left hand/forearm is catching up to the work load. Some expand-your-hands might be in my future.

[cgeorg]

I dunno how to even log this cause I just kinda go and do the ones that are interesting and at or just above my skill level. I definitely need to buy shoes, the grip on the rentals is ass. I can get most of the v1-v3s but some take a few attempts and some route help. Met a couple former co-workers there today and the one just came bouldering with me the whole time, he is pretty strong and it was real great to watch him climb and get pointers/route help. Apparently once it gets nice he and some others do some actual outside climbing so that should be fun as hell.

I need to gain some upper body strength, especially upper back, and avoid lower body hypertrophy for a while. Need to think about how to program that and hit the muscle groups I need. I also need to cut some weight. I see a lot of bench, pullups and rows in my future, with fairly infrequent squats and deadlifts just to keep some modicum of strength going there.

Maybe I'll see if I can video a route or 2 next time.

[Shane]

So you're full climbro now? I expect to see you in the roster for season 10 of American Ninja Warrior. Make sure you can still deadlift ~70kg in case they program the wall lift/wall flip.

[cgeorg]

I was able to hang on to the bar for 245x5 after my last session, so I think I'll be ok there. The physiques are certainly different here than they were at the powerlifting gym. I'm definitely enjoying the scenery - it's like if yoga girls actually had muscle. And were bw-relative stronger than me. It will be fun to see if I can get climber strong - in reality I'll probably end up too skinny for a powerlifter and too fat for a climber (aka my default setting). And honestly this seems like useful strength for daily life, not that the powerlifting strength wasn't. Just different.