Astar

Training Training Logs
781

WEDS APRIL 04

BENCH + BANDS - 1RM: 292 lbs
205 lbs x 5 reps x 1 sets @ 8.5 RPE - 70% of 1RM
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
215 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
210 lbs x 5 reps x 1 sets @ 9 RPE - 72% of 1RM
205 lbs x 5 reps x 1 sets @ 9 RPE - 70% of 1RM

LUNGES - 1RM: 356 lbs
285 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
270 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM

JM PRESS - 1RM: 305 lbs
185 lbs x 6 reps x 1 sets @ 8 RPE - 61% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
210 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 67% of 1RM

Lots of volume on this day. Got some solid work in.

782

[quote]Astar wrote:
Thanks for the suggestions. You’re right, my squat has definitely been frustrating me as of late. Last week’s squats were a step in the right direction so hopefully that’s a sign that things are progressing the way I would like them to.

Right now Mike Tuchscherer writes my programing so I basically do whatever he tells me to, we’ve had a couple conversations about my squat training and he has some ideas that he thinks will help. Right now it seems to be mostly medium rep ranges, higher RPEs and more accommodating resistance work for assistance but I only get the training plan one week at a time so who knows, speed work might show up.[/quote]

Oh, I didn’t realize Mike was writing your training plan. He wrote mine a couple of years ago and when he recommended RPEs in the 8-9 range, I generally stuck with 8s because I had a bad habit of wanting to lift heavy all the time.

783

[quote]novaeer wrote:

Oh, I didn’t realize Mike was writing your training plan. He wrote mine a couple of years ago and when he recommended RPEs in the 8-9 range, I generally stuck with 8s because I had a bad habit of wanting to lift heavy all the time.[/quote]

Cool, how did the training work out for you? What made you decide to stop having him write programming for you?

Most of my main lifts are @10 RPE, sometimes 9 and all the secondary movements are done @9. With the main lifts I have a hard time sometimes judging exactly what an all out max at certain rep ranges would be, especially with 4+ reps so I’ve been trying to stay a little more conservative on the squats and keep closer to a 9.5

784

THURS APRIL 05

DEADLIFT - 1RM: 682 lbs
520 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM
525 lbs x 6 reps x 1 sets @ 10 RPE - 77% of 1RM
475 lbs x 6 reps x 1 sets @ 10 RPE - 70% of 1RM

Awesome deadlift PR, 520 was hard but I felt like there was a little more there so I went up five pounds and that was a no question max effort. The gym was crowded and it took some serious recovery time in between sets so I only got through the deadlifts.

785

FRI APRIL 06

FLOOR PRESS - 1RM: 306 lbs
245 lbs x 3 reps x 1 sets @ 8.5 RPE
260 lbs x 3 reps x 1 sets @ 9 RPE
245 lbs x 3 reps x 1 sets @ 8.5 RPE
245 lbs x 3 reps x 1 sets @ 9 RPE

SQUAT + CHAIN - 1RM: 441 lbs
375 lbs x 3 reps x 1 sets @ 9 RPE
350 lbs x 3 reps x 1 sets @ 9 RPE
350 lbs x 3 reps x 1 sets @ 9 RPE
340 lbs x 3 reps x 1 sets @ 9 RPE

Finished off yesterday’s training. Nothing special just got some work in.

786

MON APRIL 09

BENCH + CHAIN - 1RM: 294 lbs
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 66% of 1RM
235 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
225 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

JM PRESS - 1RM: 316 lbs
195 lbs x 8 reps x 1 sets @ 8 RPE - 62% of 1RM
215 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
205 lbs x 8 reps x 1 sets @ 9 RPE - 65% of 1RM

GOODMORNING - 1RM: 345 lbs
255 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
245 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM
240 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

When I got to the gym the equipped benchers had already set up in the rack so I wasn’t going to be able to squat. Instead I did day 2. I used around 60 lbs of chain for the bench. Got lots of good work in.

787

THURS APRIL 12

DEADLIFT - 1RM: 651 lbs
540 lbs x 5 reps x 1 sets @ 10 RPE - 83% of 1RM
515 lbs x 5 reps x 1 sets @ 10 RPE - 79% of 1RM

SQUAT + CHAIN - 1RM: 469 lbs
375 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
355 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
355 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

FLOOR PRESS - 1RM: 306 lbs
245 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
235 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Hit a PR set of 5, I wasn’t feeling great warming up but once I started pulling I knew I could make 5 reps. I’m very very stoked about this. Squats were much better this week, same weight as last week but +1 rep and the set felt a lot easier. The technique just felt better and the bar seemed to weigh half as much on my back.

788

[quote]Astar wrote:

[quote]novaeer wrote:

Oh, I didn’t realize Mike was writing your training plan. He wrote mine a couple of years ago and when he recommended RPEs in the 8-9 range, I generally stuck with 8s because I had a bad habit of wanting to lift heavy all the time.[/quote]

Cool, how did the training work out for you? What made you decide to stop having him write programming for you?

Most of my main lifts are @10 RPE, sometimes 9 and all the secondary movements are done @9. With the main lifts I have a hard time sometimes judging exactly what an all out max at certain rep ranges would be, especially with 4+ reps so I’ve been trying to stay a little more conservative on the squats and keep closer to a 9.5[/quote]

The training worked out really well, and I ended up with a 1415 total raw @ 220. Not great, but pretty respectable. I ended up stopping the subscription to Mike’s services after my wife got pregnant. We had to trim some of the fat off the discretionary budget.

789

Nice pulls, especially beltless.

790

[quote]novaeer wrote:
The training worked out really well, and I ended up with a 1415 total raw @ 220. Not great, but pretty respectable. I ended up stopping the subscription to Mike’s services after my wife got pregnant. We had to trim some of the fat off the discretionary budget. [/quote]

Yea 1400+ @ 220 is definitely nothing to be ashamed of, but that makes sense about the training considering a baby and all

791

[quote]grettiron wrote:
Nice pulls, especially beltless.[/quote]

Thanks grettiron! My deadlift has been making very good progress lately.

792

FRI APRIL 13

SQUAT - 1RM: 519 lbs
415 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
395 lbs x 5 reps x 1 sets @ 10 RPE - 76% of 1RM

Solid squatting for where I’m at currently, technique felt pretty good and considering I squatted against chains less than 24hrs beforehand I can’t complain. Moving in the right direction.

793

Hello, long time lurker in this log, first time poster…

Question, what do you think has been the biggest factor in your deadlift progression? My bench and my squat are going up like every workout, but my deadlift seems to be lagging.

I KNOW I KNOW, I can’t expect everything to increase all the time, yadda yadda, but in a perfect world all my lifts feel good and strong and are in perfect harmony.

794

[quote]Spock81 wrote:
Hello, long time lurker in this log, first time poster…

Question, what do you think has been the biggest factor in your deadlift progression? My bench and my squat are going up like every workout, but my deadlift seems to be lagging.

I KNOW I KNOW, I can’t expect everything to increase all the time, yadda yadda, but in a perfect world all my lifts feel good and strong and are in perfect harmony. [/quote]

Thanks for following along Spock81

I think for me the biggest factor was deadlifting for reps. before I started training with Mike I was doing pretty much only singles and not being terribly consistent with my deadlift training, recently I’ve been hitting the deadlift hard every week usually in a higher rep range (3-6) plus a couple assistance movements (usually pulls against chains and either goodmornings or snatch grip SLDLs)

the other thing is my squat is a little under my best at the moment, it seems I can either make progress on the squat or the deadlift but not the two at the same time which is weird considering they use most of the same muscles.

Hopefully that’s helpful, what are you currently doing for deadlift training?

Obviously you’ve heard it before but I have a training partner who always says that in 3 lifting you have one lift that’s going through the roof, one that’s moving along ok and one that’s not really going anywhere and gets you frustrated.

795

SAT APRIL 14

BENCH - 1RM: 333 lbs
283 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
260 lbs x 5 reps x 1 sets @ 9 RPE - 78% of 1RM
260 lbs x 5 reps x 1 sets @ 10 RPE - 78% of 1RM

PIN PRESS - 1RM: 281 lbs
185 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

ZERCHER RACK PULL - 1RM: 331 lbs
185 lbs x 8 reps x 1 sets @ 8 RPE - 56% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
215 lbs x 8 reps x 1 sets @ 9 RPE - 65% of 1RM

CG BENCH - 1RM: 329 lbs
230 lbs x 8 reps x 1 sets @ 9.5 RPE - 70% of 1RM

Since I only got squatting in the other day I added bench pressing in before my day 4 workout. The setup on the 283 wasn’t the best and I just didn’t have enough for the 5th rep. Pin presses and zerchers were awkward because I haven’t done them before, as I get more used to the movements I think the weights will pick up quickly.

796

MON APRIL 16

SQUAT - 1RM: 512 lbs
425 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
405 lbs x 4 reps x 1 sets @ 10 RPE - 79% of 1RM
405 lbs x 4 reps x 1 sets @ 9.5 RPE - 79% of 1RM

BENCH - 1RM: 335 lbs
285 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
270 lbs x 4 reps x 1 sets @ 9.5 RPE - 81% of 1RM
270 lbs x 4 reps x 1 sets @ 10 RPE - 81% of 1RM

DEADLIFT + CHAIN - 1RM: 519 lbs
415 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Took another semi conservative attempt this week on the squats. 425 squashed me on the 4th rep a few weeks ago and today it went up without too much of a fight. I seriously considered adding another 5-10 lbs and going for a PR but I decided to not get greedy and keep building over the coming weeks. That was probably the right choice as I was pretty tired for the back off sets and likely would have missed a heavier weight. I’m still happy with 425, it’s only a couple pounds shy of an all time 4rep max and it looked much cleaner.

The benching wasn’t feeling as strong as it has in past weeks, still 285 is a 4rep PR so I can’t complain about that. My setup here didn’t feel as tight as it usually does.

Ran out of time for the deadlifts so I only really got a heavy warmup in.

797

Squats looked good. Good call on not getting greedy and going for a heavier set.

P.S. When did your bench get so out of whack? Regardless, 485 for 4 reps is pretty awesome. :wink:

798

[quote]Astar wrote:

[quote]Spock81 wrote:
Hello, long time lurker in this log, first time poster…

Question, what do you think has been the biggest factor in your deadlift progression? My bench and my squat are going up like every workout, but my deadlift seems to be lagging.

I KNOW I KNOW, I can’t expect everything to increase all the time, yadda yadda, but in a perfect world all my lifts feel good and strong and are in perfect harmony. [/quote]

Thanks for following along Spock81

I think for me the biggest factor was deadlifting for reps. before I started training with Mike I was doing pretty much only singles and not being terribly consistent with my deadlift training, recently I’ve been hitting the deadlift hard every week usually in a higher rep range (3-6) plus a couple assistance movements (usually pulls against chains and either goodmornings or snatch grip SLDLs)

the other thing is my squat is a little under my best at the moment, it seems I can either make progress on the squat or the deadlift but not the two at the same time which is weird considering they use most of the same muscles.

Hopefully that’s helpful, what are you currently doing for deadlift training?

Obviously you’ve heard it before but I have a training partner who always says that in 3 lifting you have one lift that’s going through the roof, one that’s moving along ok and one that’s not really going anywhere and gets you frustrated.[/quote]

THAT IS SO TRUE!!! Right now my bench is going up like crazy, my squat is slowly progressing, and my deadlift is doing nothing, LOl!

But that is very interesting, maybe I should be adding a few reps.
Right now I am bascially just doing stuff off Prilepin’s table and making my days up as I go along. I do all the main lifts multiple times per week in different ways. It’s been working insanely well aside from my deadlift obviously. BUT I am typically doing my DL’s in the lower rep range/heavier weight. I think I’ll get further back from my max for a bit and see what happens.

Thanks!

799

THURS APRIL 19

DEADLIFT - 1RM: 631 lbs
555 lbs x 3 reps x 1 sets @ 10 RPE - 88% of 1RM
555 lbs x 3 reps x 1 sets @ 10 RPE - 88% of 1RM
525 lbs x 4 reps x 1 sets @ 10 RPE - 83% of 1RM

SQUAT + CHAIN - 1RM: 429 lbs
395 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM
355 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

When I started pulling the first set of deads I noticed the left side of the bar seemed much heavier and I felt lopsided. It got worse as the set went on and on the fourth rep I got it up over my knees but just didn’t have the juice to lock it out. Turns out the collar on the left side was pretty loose and the plates all slid towards the end. I switched it for a better collar and tried again but I just didn’t have enough for a 4th rep. I think if I had had the collars attached properly from the start I could have made all 4 reps, oh well.

On the squats I used a little over 70 lbs of chain, which turned out to be noticeably harder than the 45-50 lbs I normally use. 395 felt a little off so I backed down the weight slightly.

800

FRI APRIL 20

PIN PRESS - 1RM: 312 lbs
225 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
245 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
265 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
250 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

ZERCHER RACK PULL - 1RM: 399 lbs
225 lbs x 6 reps x 1 sets @ 8 RPE - 56% of 1RM
245 lbs x 6 reps x 1 sets @ 8.5 RPE - 62% of 1RM
295 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
280 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

CG BENCH - 1RM: 331 lbs
245 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
235 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

CONDITIONING
6 rounds:
15 ground to overhead (35 lbs DBs)
10 double unders

This workout was a huge jump from last week, just getting familiar with the movements I guess.