At least I didn’t stall on my deadlift. I think I’ll be okay tomorrow on bench, since my 1 rep is realistic. Looking at my press I feel like my 1 rep max is too high since it’s at 155 which I doubt I could actually 1 rep. I think going forward I’ll increase press by 2.5 lbs cycle since it’s generally harder to progress on it. My squat needs to be lowered too for more quality reps.
So not surprised really on how this week has gone lifting wise. I think I’m going to run BBB for two more cycles with a lower TM for squat and press. After that I think I want a break from 5x10 volume. Will likely want to get back to AMRAP approach or something else.
I decided to test my max on press. In September I failed to one rep 132.5 lbs but today I was able to do 2 reps. So that shows some progress in that area.
It’s improvement but definitely not 155 max which I had in my TM based off of. Probably closer to 135-140.
The press takes a long time for most to build. We don’t see a lot of guys doing 225 (I’ll see ten 315 benches for every 225 lb press), so that gives you a clue as to how hard it is for most people.
Yeah, I am actually just happy I was able to get some reps with 132.5. If I had failed to do a rep again that would have been depressing. I’ll take slow progress over no progress.
Still lifting and in cycle 4 of BBB. Increased bench and deadlift as usual but dropped squat and press. Notice I felt soar when I drop the weight in squat. I think the quality goes down as the weight increases and it’s almost like I’m not doing much since I don’t feel soar. So probably will increase squat in smaller increments this time around.
I’ll probably post workouts as I hit PRs, etc. It feels a bit monotonous to just post the usual stuff.
Back to posting my workouts. I’m in cycle 4, week 2 of Beefcake. Apparently I ran this longer than I should have. After this cycle I’ll switch to Triumvirate just because I’m curious to try it out. After that might start getting into Forever/Beyond 5/3/1.
I don’t think I could keep up the pace with deadlifts on Beefcake. 5x10 week 3 is a bit too much. Dreading next week. So it’s probably best to switch it up. I might just stick with Beefcake for Bench when I switch to Triumvirate. I still don’t feel like I plateaued on bench with Beefcake and I like the volume. Once I plateau there I’ll change it to Triumvirate schema.
Last week I realized my maintenance calories are between 2800-2900. So I’m starting to eat in the 3000+ range.
I wanted a program that is somewhere between Beefcake and Triumvirate in terms of volume that you think is approriate for my level of experience. Any suggestions?
Pendlay rows: 95 lbs - 5x10 (experimented a bit with paused reps)
Dips: 5x10 (full depth/1 min rest)
Did a step back on my squat due to poor form on weight over 200 lbs. Want to feel more in control of my squat so working on not dive bombing, etc.
Plan to do Triumvirate with 5x5 FSL. That does sound like a good middle ground for next program.
After weighing in around 150-152 lbs for the longest time my weight has been going up. Weighed in at 154 lbs this morning. I had to go back to using myfitnesspal, since trying to guess my calories didn’t work.
My deadlift has been the one lift that has kept progressing. I only did 3x10 since after my third set I had to go take care of something and when I came back I felt cold. I took too long to get back.
Ordered some adjustable dumbbell that go up to 55 lbs. Will start to incorporate more dumbbell exercises in next program. Wanted to buy Ironmaster ones but those are hard to get and pricey too.
I think 302.5 lbs is the most I’ve deadlifted since I started this training log. I think I could have went past 5 reps though, but not sure how much more. I’m going to test my 1 RM for each lift next week before going into the new program.
Yeah, my biggest issue has been eating. For most of this program I just followed my gut in terms of calories and that held me back. This past two weeks or so I’ve been using myfitnesspal. My weight is starting to move upwards now, but yesterday morning I weighed in at 155 lbs, which seemed to be high, so I took it a bit easier yesterday. However, this morning I weighed in at 152.8 lbs. I was 151.4 lbs on Feb 28, so it’s like a 1 lb increase in a week.
But this whole program I’ve been between ~151-152 lbs, so I’m starting to move past 152 lbs. I’ve just gotten fat in the past eating too much, but I realize now that back then I was barely eating enough protein and that’s why I got fat. I was eating loads of calories, but protein might have been like 100 grams or something. Now I eat 50% more protein and it makes a difference.
Switching to Triumvirate for next program so used that schema for deload today. Just testing my TM. I’ve squatted 200 before but I felt more in control of the squat and wasn’t getting that shakiness I’d previously experienced. Didn’t dive bomb or rely on bounce either.