Escape from Wichita Falls

[SnakePlissken]

Deadlift w/ belt
3x3+ @365
Last set x7@9

Press w/ belt
3x3+ @135
Last set x6@10

2ct HB Squat
4x5 @215/225/235/245

[SnakePlissken]

Squat w/ Red Bands
1x5@225
Back is fried from deadlifts Wednesday. Feel like covid really dropped my work capacity.

Low Pin Bench
4x5@2x185/190/200
Moved slow at first, but felt better toward the end

2ct Press @forehead
4x5@ 2x110/2x115

Feeling mentally burned out lately and I think it's because of how long my programming is. From reading some of the other threads lately I think I need to mix up my programming since I have too many other priorities and obstacles like getting ill and last minute out of town trips and vacations. Lifting hasn't been a tier 1 hobby lately and has felt stale the last 6 months. I'm going off the reservation and I'm going to revisit some of the Nuckols 28 free programs again. I haven't even attempted a peak on a lift since July 2021 and it's got me bothered lately so It'll be nice to do that in much shorter time and be more forgiving with my schedule and I think it'll help out with my mental burnout too.

[SnakePlissken]

Doing some of the Nuckols 28 free programs with some very slight modifications.
2x/week Squat Intermediate
1x/week Bench Intermediate
1x/week Press Intermediate
2x/week Deadlift Intermediate

Used RTS's charts to calc my e1RMs on my lifts and took those for 95% as my training maxes and plugged those into the Nuckols calculator. Also instead of doing Bench 2x, I'm keeping Presses in there by doing 1x each just for the same program and mixing up some of the bro work in them. Also modified some of the accessory in the Squat days.

Also Nuckols calls out doing an "opposite stance DL" in the 2x/week program which would be sumo for me. I did "sumo deadlifts" at planet fitness in 2017 in a smith machine when I first got into lifting. Having done them with a barbell and when I can actually move some weight it was an odd sensation in my hamstrings. Easing into them. It's been 1 day but overall I feel super refreshed doing a program that already has a light at the end of the tunnel.

Week 1, Day 1
Squat w/ Belt
5x5 @305
RPEs 6-8

Sumo Deadlift
3x6 @225/275/295
RPEs 5-7

Leg Extensions w/ dual purple bands
3x20
/SS/
Bad Girls w/ black and red bands (was already using my other 2 purple bands)
3x15

[SnakePlissken]

HB Squat
Top 8@245, RPE7
3x6@245

Press w/ Belt
3x5 @120, RPE 7-8
3x9/8/8 @105, RPE ~8

Curls
3x8 @82.5
Wrist is still a little messed up from a few months ago, but not enough to keep me from curling. Doing most of the bro work on the 4th day with bench when I don't start with squatting

Later in the evening:
Tricep Pressdowns w/ Black Band
3x12
/SS/
Chest Flies w/ Black Band
3x12

[SnakePlissken]

Having some gut issues so I skipped yesterday and thought I could do it today. Cut the 2nd Deadlift day short.
Deadlift w/ Belt
7x3 @335, RPE 5s

[SnakePlissken]

1ct Bench
3x5 @200, RPE 7ish
3x10/9/8 @175, RPE 8

Tricep pressdowns w/ black band
3x12

BW Dips
3x12, RPE 5ish
/SS/
BW Pullups
3x 8/8/6, RPE 8-9

[SnakePlissken]

Squat w/ belt
4x3 @325, RPE 7-8

Sumo Deadlift Beltless
4x6 @295, RPE 6-8

Quad Extensions w/ Dual Purple Bands
4x20
/SS/
Bad Girls w/ black and red band
4x15

[SnakePlissken]

HB Squat
Top 5 @275, RPE 7
3x4 @275, RPE 7

Press w/ Belt
3x3 @125, RPE 7-8
3x8/8/7 @110, RPE 8-9

Tricep Pressdowns w/ black band
4x12
Flies w/ black band
4x15

Curls
4x8 @82.5

Felt amazing today. Squats feel very fresh and even with shoulder soreness from Bench OHP moved well.

[SnakePlissken]

Deadlift w/ Belt
6x3 @360, RPE 6-8

RDLs
3x8 @245, RPE 6-8

BoRs
3x10 @115, RPE 7-9

Lifts all felt slow today. Off work, but I didn't have a usual breakfast and shook a motorcycle gas tank with 4 gallons of vinegar this morning for a good 10 minutes and for some reason that made my lower back sore going into this. Probably doesn't help I skipped RDLs and Rows last week.

[SnakePlissken]

1ct Bench
3x3 @215, RPE 7-8
3X8/8/6 @190, RPE 8-9

Tricep Pressdowns w/ black band
4x12

BW Dips
4x12
/SS/
BW Pullups
4x8/8/6/5

[SnakePlissken]

Squat w/ Belt
3x1 @345, RPE 7

Sumo Deadlift
5x6 @295, RPE 6-8

Quad Extensions w/ dual purple bands
5x20
/SS/
Bad Girls w/ black and red bands
5x15

Finally took a page out of another book and warmed up my squats with small weight jumps as I got toward my working sets and felt very solid. Granted 345 isn't amazing, but these felt like I was squatting something in the mid 200s
Did 8xBar, 5x135, 4x185, 4x225, 3x275, 1x305, 1x325 ...

[SnakePlissken]

HB Squat
Top 3@305, RPE 7
3x2@305, RPE 7-9

Press w/ Belt
3x1@135, RPE 7-8
3x5@120, RPE 7-8

Tricep Pressdowns w/ Black Band
5x12
/SS/
Flies w/ Black Band
5x15

Curls
5x8@82.5

Felt really good going into this even though I lifted yesterday. Got to help my girlfriend's roommates move tomorrow and they live in a townhouse so it's going to be a lot of stairs and they have a ton of stuff and the roommate's husband thinks it's going to take 5 minutes to pack up so I'm dreading this shit.

[SnakePlissken]

Deadlift w/ Belt
4x3@380, RPE 6-7

RDLs
4x8@245, RPE 7-8

BoRs
4x10@155

No real rest days in 4 straight days and didn't sleep well the past 2 nights, but still feeling good.

[SnakePlissken]

1ct Bench
3x1@230, RPE 7-8
3x5@200, RPE 6-7

Tricep Pressdowns w/ Black Band
5x12

BW Dips
5x12, RPE 5-9
/SS/
BW Pullups
5x8/8/5/4/4, RPE 7-9

[DCR]

Finally took a page out of another book and warmed up my squats with small weight jumps as I got toward my working sets and felt very solid. Granted 345 isn't amazing, but these felt like I was squatting something in the mid 200s
Did 8xBar, 5x135, 4x185, 4x225, 3x275, 1x305, 1x325 ...

What were you doing previously?

[SnakePlissken]

Finally took a page out of another book and warmed up my squats with small weight jumps as I got toward my working sets and felt very solid. Granted 345 isn't amazing, but these felt like I was squatting something in the mid 200s
Did 8xBar, 5x135, 4x185, 4x225, 3x275, 1x305, 1x325 ...

What were you doing previously?

Typically I would've done roughly the same thing, but used to take 50lb jumps even leading up to the working sets. I think my old mindset that 20lb jumps near my work sets would burn me out. Honestly the idea was seeded in my head from reading Renascent's logs.

[DCR]

Finally took a page out of another book and warmed up my squats with small weight jumps as I got toward my working sets and felt very solid. Granted 345 isn't amazing, but these felt like I was squatting something in the mid 200s
Did 8xBar, 5x135, 4x185, 4x225, 3x275, 1x305, 1x325 ...

What were you doing previously?

Typically I would've done roughly the same thing, but used to take 50lb jumps even leading up to the working sets. I think my old mindset that 20lb jumps near my work sets would burn me out. Honestly the idea was seeded in my head from reading Renascent's logs.

I’m not sure that’s entirely false, but I’ve always considered the confidence boost to be worth the chance.

[Renascent]

Finally took a page out of another book and warmed up my squats with small weight jumps as I got toward my working sets and felt very solid. Granted 345 isn't amazing, but these felt like I was squatting something in the mid 200s
Did 8xBar, 5x135, 4x185, 4x225, 3x275, 1x305, 1x325 ...

What were you doing previously?

Typically I would've done roughly the same thing, but used to take 50lb jumps even leading up to the working sets. I think my old mindset that 20lb jumps near my work sets would burn me out. Honestly the idea was seeded in my head from reading Renascent's logs.

I’m not sure that’s entirely false, but I’ve always considered the confidence boost to be worth the chance.

I agree.

I think I'm just used to high-volume squat sessions, so those marginal jumps seem manageable even after taking so long to get to the work sets.

On the other hand, based on the feedback I've gotten from better squatters, I do wonder how much energy I waste going about it that way. It's an overly cautious autoregulation approach, but probably leaves some progress on the table, in my case.

[SnakePlissken]

@DCR @Renascent

I think conditioning from high volume squatting is good though. I'd consider 2 people with the same 1RM, but one guy can do more volume on the way up the stronger person. Interesting enough, this was the first time squatting north of 400 since July 2021 and it didn't work out so well for me lol.

I really wanted to get the 5lb PR but it didn't happen. The 2nd 395 set was an accident and I thought it was 420 on the bar. Wonder how much that actually affected the failure set.

Log for the day
Squat w/ Belt (with jumps)
45x8
135x5
185x4
225x3
275x2
315x1
345x1
375x1
395x1x2 RPE 8.5 and 8 for each
420x0

Deadlifts Beltless
4x3@295

Video of 2nd 395 single and the 420

[Renascent]

I really wanted to get the 5lb PR but it didn't happen. The 2nd 395 set was an accident and I thought it was 420 on the bar. Wonder how much that actually affected the failure set.

My (original) reply got eaten twice.

Anyway...

Looked good to me, so I wouldn't call the fail "epic." Like you said, maybe you sacrificed something with that second 395 single, but the bar speed looked promising and you were damn near out of the hole.

I'd set the safeties a tiny bit higher on the next attempt, but it looks like you'll have 420 soon enough.

I'd be more encouraged than disappointed.