Escape from Wichita Falls

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
User avatar
DCR
Registered User
Posts: 3407
Joined: Sat Dec 14, 2019 11:06 am
Location: Louisiana / New York
Age: 45

Re: Escape from Wichita Falls

#201

Post by DCR » Mon Sep 26, 2022 5:31 pm

Agree. You do a really fucking good job at not wasting energy after the unrack. I take a good half a minute more than that to get set before I descend. I know it’s wrong but shit, I just cannot get my feet even and my weight centered without some fuckery (or bringing tape to the gym, which perhaps I ought to).

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#202

Post by SnakePlissken » Mon Sep 26, 2022 6:04 pm

Renascent wrote: Mon Sep 26, 2022 5:16 pm
SnakePlissken wrote: Mon Sep 26, 2022 3:13 pmI 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.
I hadn't lifted this close to my max in so long, I forgot to move my safeties up to the Squat pins. They've been perma-set on my Bench slots.

I had also gone into that 2nd 395 thinking that was my 420 set and thought I was going to squat 440 today, but I put near 100% effort into barspeed on it. Will possibly see if I can hit that goal by end of the year.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#203

Post by SnakePlissken » Tue Sep 27, 2022 2:10 pm

Extremely deflated now. Went to do my OHP max test and my warmup single at 150 felt slow as hell so I wound up getting a slow 155 as my max. Been over a year and I've actually lost a little over 5lbs on that max in that time. Originally I thought I could hit 165, but nope.

Press w/ Belt
8x45
5x75
4x95
3x115
2x135
1x150
1x155, RPE10

Tricep Pressdowns w/ Black band
2x15
/SS/
Chest Flies w/ Black Band
2x12

Curls
2x8@82.5

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#204

Post by SnakePlissken » Thu Sep 29, 2022 2:26 pm

Deadlift w/ Belt
135x5
225x4
275x3
315x2
365x2
405x1
435x1@RPE 6-7
465x1@RPE9
485x0

RDLs
2x8@245

This was pretty much expected. I don't know how many times I've deadlifted over 405 in the last year, but I can probably count it on one hand. An experiment validating that you have to taper into a peak. Don't really know what to do with programming since long blocks just don't fit my life schedule anymore.

On all my lifts this week they felt great going through the warmups, and just start to heavily stall north of 90%

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#205

Post by SnakePlissken » Fri Sep 30, 2022 2:54 pm

1ct Bench
45x8
95x5
135x5
175x4
205x3
235x1@7
255x1@9
265x1@10

Tricep Pressdowns w/ Black Band
2x12

BW Dips
2x12
/SS/
BW Pullups
2x8/6

Sort of surprised I actually only lost 5 lbs on my Bench max here. I hadn't benched over 225 for a long time.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#206

Post by SnakePlissken » Sat Oct 01, 2022 10:04 am

New 4 week block. Trying some higher volume stuff and focusing on my Bench and Squat
Doing Nuckols free 28s for 3x/wk Bench and Squat each and 1x/wk beginner for DL just to keep the movement in there. Also throwing Hanley's 7x/wk Chin protocol in. I hurt my wrist this summer so I actually can't do a real chin without some sharp pain, but neutral grips feel fine so that's what I'm doing. Plan to throw in a simple burpee progression.

NG Chins
4xAMRAP, 90s rest
14/8/5/5

Total Reps = 32
Last edited by SnakePlissken on Thu Oct 06, 2022 4:45 am, edited 1 time in total.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#207

Post by SnakePlissken » Sun Oct 02, 2022 6:59 am

1ct Bench
5x5@195, RPE 5-8
2 minutes rest

Squat w/ Belt
10x295@9
3x7@295@8-9

NG Chins
AMRAP x 14 reps
5 min density x 6/5/4/3/3/3/4
Total Reps = 42

Realizing how bad my work capacity has gotten over time. The bench felt easy but just doing the squats obliterated me even though the 10RM set didn't feel that bad. Throw the chins on top of that and this was a barn burner of a day.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#208

Post by SnakePlissken » Mon Oct 03, 2022 6:07 pm

Burpees
2x10 EMOM
First set was easy, 2nd set i died down energy wise on rep 6. Horrible work capacity

NG Chins
6x5, 3x4 all easy sets
42 total reps

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#209

Post by SnakePlissken » Tue Oct 04, 2022 2:46 pm

1ct Bench
8x135
6x155
2x4x185
2x3x210, RPE 7

HB Squat w/ Belt, ascending sets up to RPE 7, fatigue sets until 8
2x5x225 (only meant to do 1, forgot to add plates)
5x250
3x5x275, RPE 7-8

NG Chins, Myo Reps w/ 25s rest
Act. Set = 13@RPE8
5/4/4/3/3/2
Total Reps = 34

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#210

Post by SnakePlissken » Wed Oct 05, 2022 2:33 pm

NG Chins for 5x25seconds on/ 60s rest
Set 1: 5/5
Set 2: 5/3/1
Set 3: 4/3
Set 4: 5/3/1
Set 5: 5/2/1

Total Reps = 43 Reps

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#211

Post by SnakePlissken » Thu Oct 06, 2022 2:58 pm

1ct Bench, 1xAMRAP
9x210, RPE 10

2ct HB Squat, Beltless
6x5@195, essentially warmups
I took these atg and pushed as hard as I could out of the hole to make this into speed work

Deadlift w/ Belt
Top 8x315, RPE 8 (was supposed to be a 10RM, but I really don't want to push deadlifts that hard on a Bench/Squat routine)
3x5 backoffs @315, RPE 7-8

NG Chins, 1xAMRAP, 2 min rest, 5 min density block
13xAMRAP
Density: 6/5/4/4/3/4/3/3/2/2/1
Total Reps = 50

Starting to feels some low level soreness in my upper back now, but so far all it's done is knock my AMRAP by 1 rep, but my total is still higher. Bench felt good, Nuckols calls for raising e1RM 5lb when hitting 9+ on the AMRAP.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#212

Post by SnakePlissken » Fri Oct 07, 2022 7:51 am

Last day of NG Chins 7 day progression
NG Chins, 5 sets@RPE 7-8
x13
x10
x7
x7
x6
Rest was around 1min to 1:30

Been doing hangs from a chin position and my wrist is actually feeling a lot better so next week I plan to do actual chins. I think that injury just needs some good stretching.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#213

Post by SnakePlissken » Mon Oct 10, 2022 8:01 am

1ct Bench, 4x3@80% + 3x6@75%
4x3 @215, RPE 5-7
3x6 @200, RPE 6-8

Squat w/ Belt, AMRAPx8 + 3x5-6 backoffs
8x310, RPE 9
6x310, RPE 8
6x310, RPE 9
5x310, RPE 9

BW Chins/Pullups 4xAMRAP, 90s rest (first set was chins, but my left wrist did not like it so doing pullups for the week instead)
x14
x9
x6
x6
Total Reps = 35

So dear diary time,
I spent all weekend helping my girlfriend prep and paint her townhouse with her parents there. We did the entire downstairs plus some of the 2nd floor in less than 3 days. I had to move about 90% of the furniture and move her whole bedroom set downstairs with a bed frame that weighs over 200lb. I did all the edge painting so I had to get in odd positions to do everything and then did this workout today dreading having to do an 8 rep AMRAP on my squat. After this whole weekend though the only thing that I woke up with sore or fatigued was my low back and it wasn't even that bad. Usually, my biceps are killing me after having to move things like big mattresses and furniture, but I really think Hanley's chins everyday protocol is amazing because I felt stout and still feel stout on my entire upper body the whole weekend. They've always been a "I'll toss in some pullups on this upper body day" kinda movement, but they're going to be a first-tier movement to me from now on. They're also making my upper body noticeably more jacked. Just wish this months long wrist issue would just finally go away so I can do Chins for some bicep growth.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#214

Post by SnakePlissken » Tue Oct 11, 2022 2:25 pm

Dropping the burpee progression for this block at least since I really wanted to try this new Titan Bike, I set a baseline for the first "triple set"
Went as fast as possible for 3 rounds with 30 seconds of rest between each. Did about 1 minute, 30s and 15 seconds for each round and got 0.6mi on that.
Did 1 backdown set for 0.4 mi in 1:02. Calling it so I get a good runway for progress. Hopefully this didn't kill my HB squat tomorrow. Need to make a progression for the bike though.

BW Pullups , 1xAMRAP, 2 min rest, 5 min density block
15xAMRAP (pulled something minor in my upper trap on this)
6/5/4/4/3/3/3/2/2
Total Reps = 47

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#215

Post by SnakePlissken » Wed Oct 12, 2022 3:08 pm

1ct Bench
8x135
2x6x160
2x5x185
2x4x200
3x3x215

Hi Bar Squat w/ Belt, Fatigue sets @8-9
4x225
4x255
4x280
4x305, RPE 7
4x315, RPE 8
4x315, RPE 8
4x315, RPE 9

BW Pullups, 3x volume of AMRAP from yesterday
9 sets x 5 reps
Total rep = 45

The bench got fatiguing toward the end, but the Squats didn't feel "hard' at all and neither did the pullups. Also did 10 extra lbs on the squat than expected so hopefully this is enough volume/intensity to make progress again.

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#216

Post by SnakePlissken » Thu Oct 13, 2022 3:09 pm

Got Titan Bike fever now so I did an LISS session so I don't interfere too much with tomorrow. Also my job gives me premium discounts on my healthcare if I track metrics so I have a heart rate monitor on my wrist. Good time to start recording BPM.
2mi @ 5:24
Max Heart Rate 119 BPM

BW Pullups, Myo Reps
Activation = 15 reps @RPE 8
5/4/4/3/3/3
Total Reps = 37

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#217

Post by SnakePlissken » Fri Oct 14, 2022 3:08 pm

1ct Bench
9x215 @RPE 10 (I think this is actually a PR so hell yeah)

2ct HB Squat Beltless
6x4 x215, All with compensatory acceleration

Deadlift w/ Belt
8x340, RPE 10 ball buster stuff
SLDLs for backoffs
8x295, RPE 8
7x295, RPE 8
8x275, RPE 7

Adding Pullups later
Edit: adding BW pullups for 5 mini sets
Set 1: 8/3
Set 2: 6/3
Set 3: 5/3/1
Set 4: 5/2
Set 5: 5/2
Total Reps = 43

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#218

Post by SnakePlissken » Sat Oct 15, 2022 4:54 pm

BW Pullups, AMRAP, 2 min rest, 5 min density block
AMRAP x 15
Density: 8/6/4/4/3/3/3/3/3/3
Total Reps = 55

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#219

Post by SnakePlissken » Sun Oct 16, 2022 2:46 pm

BW Pullups, 4 @7-8
x13
x12
x11
x11

User avatar
SnakePlissken
Registered User
Posts: 876
Joined: Mon Dec 28, 2020 9:22 am
Age: 29

Re: Escape from Wichita Falls

#220

Post by SnakePlissken » Mon Oct 17, 2022 4:26 pm

Didn't have good training today. I got home from work and found 2 ticks on my dog so I went on a rampage cutting down all of the small shrubs that have grown up around his trails in the backyard. It took my mind off of lifting and really made this session suck, but i got the volume in.

1ct Bench
4x3 x230, RPE 8-9
8x205, RPE 9
8x200, RPE 10
8x190, RPE 10

Squat w/ Belt
5x340, RPE 10
3x3 x340, RPE 8-9

BW NG Pullups, 4xAMRAP, 90s rest
x16
x11
x9
x8

Post Reply