Marc's new new program, who dis?

[d0uevenlift]

As I join the ranks of the banned from SS (posted there as marcf), I'll be starting my new log here. I'm 36 years old, 6'1" and 240lbs. My recovery is always compromised because my sleep is erratic and shitty. I've been working on it.

To start, here are my current best lifts:

https://www.youtube.com/watch?v=aTXIserzGic

Squat: 402
Bench: 292
Deadlift: 507

I've been running concurrent programming since finishing LP, but I'm now on block periodization. Don't know how long this will last, though. I write weight x reps x sets.

Here are my last two weeks of training:

September 4

Comp Squat: 150kg x1 @6.5, 125x8x3 @7
Comp Bench: 225lbsx8x3 @7.5
CGBP: 210x10 @9, 210x8 @9, 205x8 @8.5
Lat pulldowns

September 6

Comp Deadlift: 185kg x1 @6.5, 190kg x1 @7, 162.5x7x3 @8
Comp Bench: 230lbs x6 @6.5, 235x6 @6.5, 235x6 @7
Incline DBBP: 50x10 @6, 55x10 @6, 65x10 @7
Bicep curls

September 9

Comp Squat: 315lbs x 6 x 3 @7.5
Comp Bench: 270x1 @8, 250x4x4 @8
CGBP: 190x10x3

September 11

Comp Squat: 365x1 @7.5-8, 280x8x4 @8
Comp Bench: 225x8x4 @7.5
CGBP: 205x9x3
Lat pulldowns

September 13

Missed due to horrible sleep. Oh yeah, I sleep and recover like shit.

[d0uevenlift]

September 16

Comp Squat: 325x5 @8, 325x5 @9, 315x5 @8.5
Comp Bench: 280x1 @8.5, 255x4 @8.5, 250x4 @8.5, 245x4 @8, 245x4 @8

No time for accessory/supplemental movement.

Since sleeping so poorly this week and missing a session, I had to drop a set from each lift, and my RPE kept climbing even as I dropped weights to accommodate. Thankfully, the night after this session I slept for 9 hours--the first time that has happened since 2010. Thank God. Hip pains woke me up a few times at night, but other than that I feel ok.

[d0uevenlift]

September 18

Didn't lift today. Got some finger cardio in by refreshing USPS tracking repeatedly to see when my new SBD belt will come in...

[simonrest]

September 18

Didn't lift today. Got some finger cardio in by refreshing USPS tracking repeatedly to see when my new SBD belt will come in...

SBD belt represent! you're gonna love it

[d0uevenlift]

September 18

Didn't lift today. Got some finger cardio in by refreshing USPS tracking repeatedly to see when my new SBD belt will come in...

SBD belt represent! you're gonna love it

I know, I kept getting jealous of yours and Austin's belts on IG!

[d0uevenlift]

September 19

Comp Squat:
375x1 @8-8.5
285x8 @7.5
285x8 @8
285x6 @8 (starting to get intense headache and ended the set)
275x6 @8 (headache became more intense, caused me to lose balance)

Comp Bench:
225x8x5 @8 (bar moved fast on all reps, but shoulders were fried and right AC joint pain inflated RPE a little)

CGBP:
185x10x3 @7 (was supposed to be @8 but my shoulders...)

Lat pulldowns:
130x12x3

I felt ok going into the gym today. Not amazing, but not super tired or fatigued or sore. I just didn't have it in me to do all the prescribed work. This is my last week in this volume block and I really want to make it count, but I'm trying hard not to dread 3x6 deadlifts on Thursday and 4x5 squats Saturday. Not to mention all the benching I still have to do on both days.

[KarlM]

Is Izzy still your coach?

[d0uevenlift]

Is Izzy still your coach?

Yessir.

September 20

No training today--off day. Slept like shit last night, but I can't attribute it entirely to training this time because some stressful shit happened last night and that kept me awake. Fell asleep around 3 a.m., woke up at 5:45, took about 30 minutes to fall asleep again, then woke up at 9 a.m.

[d0uevenlift]

September 21

Comp DL
455x1 @7.5-8
375x4 @8 (Was supposed to be a set of 6, but my new SBD belt was digging into my thighs and hips and had to adjust, then I got pissed and just stopped the set)
365x6 @7 (undershot)
385x6 @8
385x3 @6 (I just added this set to make up for some of the work I missed)

Comp Bench
110kg x6 @7 (undershot)
112.5x6 @7.5-8
112.5x6 @8
112.5x6 @8
112.5x6 @9 (lost tightness breathing between reps 5 and 6)

Inclind DBBP
65x10x4 @7 (undershot but didn't care

Bicep curls

New belt was giving me problems. I'll need to learn how to deadlift with it, otherwise go back to deadlifting only with my prong belt.

[Manveer]

Wahlanders:
http://exodus-strength.com/forum/viewto ... f=10&t=128

[d0uevenlift]

Wahlanders:
http://exodus-strength.com/forum/viewto ... f=10&t=128

Probably gonna take a break from buying belts and actually train and get stronger or something. Belt collecting is easier, though. Hmm...

[d0uevenlift]

September 23

Comp Squat
325x5 @7.5
325x5 @8
325x5 @7.5
325x5 @7.5

Comp Bench
290x1 @8.5
255x4 @7.5
255x4 @7.5
255x4 @8
255x4 @7.5

Seated cable rows and bicep curls. Forgot to do my close grip bench press. Fuck.

[d0uevenlift]

September 26

Comp Squat
365x1 @7-7.5 (overshot)
305x6x3 @7, @7, @7.5 (overshot)

Comp Bench
230x6 @7 (overshot)
225x5 @6
225x6 @6

Lat pulldowns, biceps.

Meh, felt ok. Slept like shit the following night due to stress.

[KarlM]

Those squats look pretty damn nice to me. Do you consider your stance fairly wide?

[d0uevenlift]

Those squats look pretty damn nice to me. Do you consider your stance fairly wide?

Thanks! And since everyone says this to me, I think I'm gonna narrow my stance just a bit and see if it helps or if my squat feels stronger that way.

[KDW]

I think your stance width is fine. How does it feel to you?
Your feels matter.

[d0uevenlift]

I think your stance width is fine. How does it feel to you?
Your feels matter.

Actually, it feels fine. When I go any narrower it feels as little weird and I have to stay more upright in the squat.

[d0uevenlift]

September 28

Comp DL
340x6 @less than 6
360x6 @6
360x6 @6

Comp Bench
275x1 @7
250x4 @7
250x4 @6.5
250x4 @7

Incline DBBP
65x8x3 @6.5-7

Light day so as to not be sore for travel and wedding.

October 3

Missed Sep 30 session due to wedding/travel.

Comp Squat
167.5x1 @6.5-7 (felt like an 8 to me due to tiredness and soreness from wedding, but Izzy said "In no universe is that an 8" after seeing the video)
137.5x6 @7.5
135x6 @6.5
135x6 @7

Comp Bench
100x6 @6
102.5x6 @6.5
102.5x6 @6.5

CGBP
95x8 @7.5
95x8 @8
95x8 @8

Lat pulldowns.

[KarlM]

Damn, the wedding and travel really sapped your strength. It's like all your lifts suddenly dropped by a factor of 2.2 or so...

[d0uevenlift]

Damn, the wedding and travel really sapped your strength. It's like all your lifts suddenly dropped by a factor of 2.2 or so...

Yep, it sucks. All my friends think it's easy to shoot a wedding, and I'm like, try carrying 40-50 pounds of camera gear all day while you're on your feet for 10 hours and tell me you won't feel exhausted. Sometimes it also involves a lot of stair and hill climbing, too, surprisingly.

It usually takes 3-4 days for me to bounce back from a wedding these days. In my early 30s, it'd only take 2 days.

Oh, also my first workout after the wedding was all in kilos. Lol.