Phil's Log Of Extraordinary Mediocrity

[TimK]

Regarding Rack Pulls, I've never done them before, and I always thought that you could do more weight with them then deadlifts, due to the partial range of motion. Is that not true for everybody? Because I found 395 pretty dang hard. If it makes any different, these were set about 2-3 inches below my knee, on the upper half of my shin. I probably should set them midshin, but this is the lowest safety bar setting on the rack I'm using.

I had the same experience a couple of months ago when prepping for the Fall Classic. Rack pulls were part of Andy's program I was running and I found that I could actually pull less than I could on regular deadlifts. My theory was that since I actually had a flatter back when rack pulling than pulling from the floor, it reduced my leverages and made it harder. Andy said that rack pulls being harder for me meant that I should keep doing them to get my back stronger, but I wasn't sold on the idea that it would make enough of a difference over a few weeks to be worth it and I just went back to heavy deadlifts on the days where rack pulls were programmed. Haven't tried them since. I also didn't like pulling from the pins and if I do them again I might actually see if my gym will let me construct my own blocks and leave them there or donate them so I can do it that way.

[omaniphil]

@TimK, that makes a lot of sense. I think there might also be something about how the start position on the rack pull, due to inexperience is not the same position that you're in at that point on the regular deadlift. So you're starting the pull out of position in essence. Well, if my back is weaker, I will be doing them for the next 12 weeks, so there's that.

[omaniphil]

11/19/2017
Week 1 Day 1

Comp Squat
355x1 @8
285x5 @7
285x5 @7.5
285x5 @7
295x5 @8

Comp Bench
235x1 @9-9.5
205x5 @9
195x5 @8
195x5 @8
195x5 @8.5

Pendlay Rows
135x10 @7
145x10 @8
155x10 @9

On the bench, my first single was supposed to be @8, but it wasn't till the eccentric that I remembered I had to pause - I had picked a weight based on it being a TNG bench, so the single turned out to be more like @9 or 9.5. Then, for the volume sets, the first weight gave me an @9 so backed it off 10lbs and that seemed to work. Still dialing it in. I'm fairly sure that if I wasn't doing an RPE system, I'd have ground through 3 more sets at 205 and been achy as heck the next day.

[omaniphil]

11/21/2017

Week 1 Day 2

Deadlifts
405x1 @7.5
325x5 @7.5
325x5 @7.5
325x5 @8
325x5 @8
325x5 @8.5

Press
175x1 @8
155x5 @8
155x5 @8.5
155x5 @9
150x5 @8
150x5 @8

3-0-3 Tempo Squat
185x10 @7
225x10 @8

Tweaked something in my back on the first deadlift single that makes it hard to inhale deeply. Maybe tweaked diaphragm? I dunno. Made me pick lighter weights than I would have otherwise for the deadlifts, but 5 sets of a light weight ended up feeling pretty tiring anyways.

My tempo squats are really more like 2-0-2. Need to slow it down a bit. The problem is, I can either count the reps, or provide a 1-2-3 count for the eccentric and concentric. I can't do both. Reps of 10, even at a weights thats just barely over 50% of my 1RM basically feels like cardio.

[TimK]

So, I've ended up deciding to follow Barbell Medicine's 12 week intermediate template.

So I see now that these templates are being sold individually on their website. Interested to see how this one works out for you. Might be a good program to run leading up to the meet I'm planning on doing at the end of April. Did it come with percentages as well as RPE specifications? I thought I saw that mentioned the last time they offered the template bundle but it doesn't say anything about it on the storefront.

[omaniphil]

So, I've ended up deciding to follow Barbell Medicine's 12 week intermediate template.

So I see now that these templates are being sold individually on their website. Interested to see how this one works out for you. Might be a good program to run leading up to the meet I'm planning on doing at the end of April. Did it come with percentages as well as RPE specifications? I thought I saw that mentioned the last time they offered the template bundle but it doesn't say anything about it on the storefront.

Yeah, they give both percentages and RPE. Whereas their May template they sold earlier in the year gave the prescribed lifts as 1@8, 5@8x4 etc, their new prescriptions are 1@8 and then volume at 20% off the single. There's also another column that may say single at 90% volume at 70% etc. The templates are a little confusing IMHO, but there's a lot of information to keep track of, and I'm not sure of a better way of doing it.

[omaniphil]

Turkey Day 2017

Week 1 Day 3

Beltless Squats
255x5 @7
265x5 @7.5
275x5 @8
275x5 @8.5
275x5 @8.5

Slingshot Bench Press
210x5 @7
230x5 @8
250x5 @9
250x5 @9.5
245x5 @9

Pin Press @eye level
95x10 @7.5
115x6 @10
105x10 @8.5
105x10 @9

Dialed up the intensity too fast on the Pin Press, and wasn't able to get the prescribed 10 reps. Whoops - back that weight off!

Time to go stuff myself.

[omaniphil]

11/24/2017

Week 1 Day 4

Rack Pulls
365x5 @7
385x5 @8
400x5 @9
400x5 @9.5

Close Grip Bench
190x5 @7
200x5 @8
210x5 @9
210x5 @9.5
205x5 @9

Leg Press
180x10 warmup
270x10 @7
320x10 @9
320x10 @9

In the third slot, I could have done either RDLs or Leg Presses, and my lower back was feeling sore/fatigued after the rack pulls which I cut short, so decided to do leg press. This was my first time doing it, and it was kind of fun. Not sure how much range of motion I'm supposed to do on these, but I basically lowered my legs till my quads almost hit my belly. Don't know how heavy the sled is, so just counted the weight that I added on. New plate math is confusing.

[omaniphil]

11/26/2017

Week 2 Day 1

Competition Squats
360x1 @8
295x5 @7.5
295x5 @8
295x5 @7.5
295x5 @8

Competition Bench
240x1 @8.5
200x5 @8
200x5 @7.5
200x5 @8
200x5 @8

Brocessory Work
Lat PullDowns 4x10 @170

Take all RPE measurements with a grain of salt. I'm fairly confident about the singles. The 360 looked fast on video, but I can't imagine being able to get more than a triple at 360. My best triple in my last cycle was 350, but then I did 5 of them, so maybe? The volume work is another matter entirely though. As an example, I rated my last set at 295 as @8, but as you can see in the instagram video (second video in) its probably more like @7 at most. I'll get better at this as I go, and as the weights get heavier.

[omaniphil]

11/28/2017

Week 2 Day 2

Deadlifts
405x1 @7ish
425x1 @8
335x5 @7
335x5 @7
345x5 @8
345x5 @8.5

OHP
180x1@8
155x5@7.5
155x5@8
155x5@8
155x5@8.5

3-0-3 Tempo Squat
155x10 @6-7
185x10 @8
225x5 @9
225x5 @9

The last set of the Tempo squats was supposed to be x10 reps but since I really worked on slowing down the movement to actually make them 3-0-3 Tempo, I only managed to get 5 reps while keeping it @9. Oh well. I was feeling gassed so decided to call it quits after two sets.

[TimK]

So, I've ended up deciding to follow Barbell Medicine's 12 week intermediate template.

The templates are a little confusing IMHO, but there's a lot of information to keep track of, and I'm not sure of a better way of doing it.

Well, that was an understatement. I picked up the 12 week strength template when they had their black friday sale. Honestly, I don't think they could have come up with a more obnoxiously convoluted and difficult to comprehend way of presenting the program if they had tried. I just spent 2 hours translating it into a traditional calendar-style table just so I could wrap my mind around how the program is actually structured and what the fuck I would be doing week to week if I decide to run it. Call me crazy but I like to get a birds-eye view of how things are laid out instead of having to pull out my secret program decoder ring every time I go to the gym to decipher what lifts, sets, and reps I'm supposed to do.

I think a spreadsheet in general is a really shitty way to format this information. The only thing that should be in a spreadsheet are the logging/tracking tools, the actual program and explanations of the program should be in a PDF where it could be formatted cleanly and display properly regardless of what device/screen size it's being viewed on without vast oceans of white space and the need for ridiculous amount of scrolling even on a large monitor.

Anyway, I'll stop ranting in your log. Interested to see how you like the program as you get further into it.

[omaniphil]

@TimK I tried sending a PM with my deciphered spreadsheet that I think works well. Did it come through? I can't tell if it worked, sending an attachment. If not, PM me your email address and I'll send it to you. It really simplifies the incomprehensible BBM template and gives a good overview of what the program looks like.

[omaniphil]

11/30/2017
Week 2 Day 3

Beltless Squats
260x5 @7
270x5 @8
280x5 @8.5
280x5 @9
280x5 @8.5

Slingshot Bench Press
225x5 @6.5
235x5 @7.5
255x5 @8.5
255x5 @9
255x5 @9

Overhead Pin Press (mid face level)
100x10 @7
105x10 @8
110x10 @9
110x10 @9.5

Thought about quitting after the third squat set since my back was feeling pretty sore, but decided to go for it. Took a little longer rest period (around 7-8 minutes) and was able to do the fourth and fifth sets feeling ok. Low back soreness/fatigue has been ongoing issue for me the last couple of weeks. Even doing house hold chores, raking leaves, etc aggravates it. Might need to reduce volume, might be a form issue. We'll see.

[Wilhelm]

11/30/2017
Week 2 Day 3

Beltless Squats
260x5 @7
270x5 @8
280x5 @8.5
280x5 @9
280x5 @8.5

Slingshot Bench Press
225x5 @6.5
235x5 @7.5
255x5 @8.5
255x5 @9
255x5 @9

Overhead Pin Press (mid face level)
100x10 @7
105x10 @8
110x10 @9
110x10 @9.5

Thought about quitting after the third squat set since my back was feeling pretty sore, but decided to go for it. Took a little longer rest period (around 7-8 minutes) and was able to do the fourth and fifth sets feeling ok. Low back soreness/fatigue has been ongoing issue for me the last couple of weeks. Even doing house hold chores, raking leaves, etc aggravates it. Might need to reduce volume, might be a form issue. We'll see.

Hope you keep that at bay and feel better too, @omaniphil
Right away when i saw your squats listed, i thought "that's a lot".
I don't have any soreness i'd call pain, but it's whispering at me to be careful.
I removed drop sets from one squat day.

Nice work.

[omaniphil]

Thanks @Wilhelm. Its a fair bit of volume, but the weight is fairly light relative to my 1RM, so it doesn't feel bad at all. I think my non-specific pain is mostly just fatigue and poor recovery. As long as you sleep and eat well, you should be able to hold yours at bay. I'm hoping corrections in that regard will help myself this week.

[omaniphil]

12/1/2017

Week 2 Day 4

Rack Pulls
370x5 @7.5
385x5 @8
405x5 @9
405x5 @9.5

CGBP
195x5 @7
205x5 @8
210x5 @8.5
210x5 @8.5
210x5 @9

Leg Press
230x10 @<6-7
320x10 @7ish
360x10 @8
360x10 @8

Think I'm getting my Leg Press intensity dialed in. It's kind of fun too. Don't get to work out my legs too often while sitting down. Much more relaxing this way. I'm still trying to figure out the appropriate ROM on them. Do I pull my legs back until they press into the belly?

As for my back, it really didn't like the rack pulls today. I cut out the last set I was supposed to do because it hurt too much. Oddly wearing a belt made my back feel worse, so I did my sets at 405 beltless. I may post a form check over in the technique section, but I'm wondering if its not just poor recovery leading to fatigue and general pain.

[TimK]

Think I'm getting my Leg Press intensity dialed in. It's kind of fun too. Don't get to work out my legs too often while sitting down. Much more relaxing this way. I'm still trying to figure out the appropriate ROM on them. Do I pull my legs back until they press into the belly?

That's what I do basically. On the leg press in my gym using a full ROM like this would make my lower back come up off the pad but I figured it wasn't a huge deal since it didn't hurt. Eventually after a couple of weeks I realized that I could change the back rest to a lower angle. That allowed me to keep my back back/ass flat against the pad while still bringing my knees all the way back at the bottom, and I was able to put more weight on it too, so win-win.

[omaniphil]

12/4/2017

Week 3 Day 1

Competition Squat
370x1 @8.5
305x5 @7.5
305x5 @7.5
305x5 @8
305x5 @8
305x5 @8

Competition Bench
245x1 @9
205x5 @8.5
205x5 @8
205x5 @8
205x5 @8.5
205x5 @8.5

Lat Pulldowns 170lbsx8x4

Back felt pretty good today. Guessing taking both Sunday and Saturday off, as well as getting plenty of sleep this weekend was beneficial. Squats felt light too - although, I really should probably get just a touch deeper based on the video of the last set at 305 shown below.

[cole]

Looked easier than 8.5

[omaniphil]

Looked easier than 8.5

Yeah. They always look good on video. Right afterward the single I definitely thought I only had one rep left, so @9, I then adjusted down to 8.5 after seeing how smooth it was. One of these days, I'll need to do an AMRAP at a challenging weight to both a) get a sense of what a real @8, @9 feels like, and then b) also get an idea of what it looks like on video.