I’m tired and have a sore throat. On the plus side my references for the job I want got calls today so I think I passed my physical.
Today’s training:
3x308 lbs squat, beltless, under 7 RPE
3x352 lbs squat, under 7 RPE
8x396 lbs squat, 8-9 RPE - goal was eight to 10 and I could have squeezed out one or two more but I was experimenting with grips and stuff and the bar didn’t sit quite right. Being honest, they’re much below what I can do.
5x10 220 lbs SSB squats all under 7 RPE but nonetheless fucking horrible
3x187 lbs bench press, under 7 RPE
3x215 lbs bench press, 6-7 RPE -shithouse setup
6x242 lbs bench press, 9 RPE - missed minimum goal by one but not too fussed by this point
5x10 138 lbs TNG bench press all under 6 RPE. Didn’t even really bother doing a normal setup, just locked my scaps down and arched as best I could
In between the BBB bench sets I did sets of 10 176 lbs barbell rows - better than nothing
30 band pull aparts
Going to try very hard not to have to do two days in one again.
I’m seriously considering staying with the BBB assistance template for the time being instead of just one cycle. It’s horrible and kicks my butt every time but there’s something I like about it too.
The BBB sets suck, but I think they’re good for me. I haven’t really done much higher rep work on the main lifts until now. It’s simple, it’s efficient, and I don’t have to think too much. Plus, I get enough assistance in too I think.
Got a job interview for another cool job today but I figured it’d do me good to train first. The cold I was getting seems to have dissipated considerably. Right shoulder is better too. I just have to make sure to pin my scaps down.
Today’s training:
Press
5x121 lbs, under 7 RPE
3x137 lbs, under 7 RPE
8x154 lbs, 9 RPE
Felt really good so decided to allow myself some joker sets
Really not feeling it today for absolutely no good reason.
Today’s training:
Sumo DL
5x385 lbs, 6-7 RPE - balance was off on the first rep
3x440 lbs, 7ish RPE - sloppy third rep, didn’t get my shoulders behind the bar
1x490 lbs, 8 RPE but my head wasn’t in it for a PR set even though of all the sets this probably moved the best
5x10 264 lbs SSB squats around 7 RPE except for five, which was 8 RPE - I simply couldn’t face 5x10 at 308 lbs of DL so I decided to do my BBB squats. I’ll do DL after squats.
Doing these bare knees and they felt really, really good.
5x10 GHR - which got pretty hard by the fourth and fifth set.
Did 50 reps of jump rope between squat and GHR sets. My rope is awesome, I think seven sets were unbroken this time.
40 light band pull aparts
EDIT TWO DAYS LATER: no way I’m squatting bare kneed again. Much complaining.
Slept for ages. Had my head at a crap angle so my neck is really stiff but all the same slept for ages. That may go some way to explaining why yesterday wasn’t stellar. Or not.
At any rate, feeling good albeit with a stiff neck.
Today’s training:
Foam rolling, five or so minutes
100 reps jump rope, unbroken
10x40 yard sprints up a slight incline (1:40 or so) at 60-70%
I saw that Paul Carter conditioning piece and figured since its a nice day, there’s a park across the road and I’m home alone with plenty of time before work why not?
I’m going to start doing this every Wednesday and progress with the article’s program.
Not bad, but not great. Didn’t feel like my upper back was tight enough.
5x10 165 lbs bench press, RPE all over the place but definitely 9 on the last set. Quick setup again, so not much arch. Seems like at lower loads all I need to do is arch my upper back hard.
5x10 176 lbs BB rows, some under and some overhand. For some reason didn’t feel obliged to go 220 lbs. Probably because my back was tired from bench.
50 reps jump rope between BBB and rowing sets. Five of those unbroken. That’s another session with 500 reps in total just between sets. I’ll go 60 next week.
30 and 40 light band pull aparts
100 reps jump rope to see if I can go one footed. I can’t. Yet.
Later on went to get some pre trainer. I don’t like to use it but night work is starting to catch up with me. Hopefully not much more of it to go. My buddy who runs the store hooked me up with a bunch of samples on top of the tub I bought.
Strong is a bit of an overstatement; I’m behind on where I should be by a good 10-20 kilos really, but I’m moving in the right direction.
Today was pretty average, bar was actually slower than I would normally expect on reps one and two. I’m blaming that on not being tight enough in the shoulders and upper back so the bar wasn’t stable enough. I kept touching a mite too low as well. Just a not so great day, but the bar moved.
Let’s be honest, we’ll never be “strong” by our own definitions. By the time your bench moves ahead by a good 10-20 kilos, you’ll be thinking, damn, when am I gonna rep out 4 plates for reps or something like that.
You’re not wrong, but when I’m sitting on a 320-340 lbs bench I definitely won’t feel like I’m so far behind. To be vaguely competitive in the 220s here I need my bench at 350 at least.
More sleep, and pre trainer on top of my potful of espresso and I’m feeling just about normal.
Today’s training:
Squats
5x330 lbs, under 6 RPE
3x374 lbs, under 7 RPE
8x418 lbs, 9 RPE - felt a million times better than last week’s work, and IMO look better too
5x10 308 lbs sumo DL all around 7ish RPE - wore my 10 mm belt loose and when my callouses started going used straps (fourth and fifth sets only). I know you’re not supposed to use straps but if they’ll stop my palm tearing, I’m going to use them.
5x20 440 lbs reverse hyper
50 reps jump rope between BBB and reverse hyper sets for a total 500. Six sets unbroken. I’ll up it to 60 next week.
Two and a half hours sleep after a 20-odd hour day. Honestly, the only thing getting me out of bed was knowing if I didn’t I wouldn’t see my other half and the munchkin until tomorrow. Totally worth it though. Cue pre trainer, and many, many tingles. Not unpleasant, but I’m also unsure how it could be a selling point. Either way, it did the job.
Today’s training:
Conventional DL, beltless:
5x265 lbs
5x308 lbs
5x352 lbs
All sets under 6 RPE, even though the last one was work. Sumo really is more comfortable for me.
10x264 lbs SSB squat, 6-7 RPE
GHR, AMRAP set (17 reps, so not much)
Lower back, glutes and hams pumped to hell.
500 total reps jump rope in 150, 125, 150 and 75. At least a couple of unbroken 100s in there.
I think I’m starting to understand the deload too. Yesterday and today I worked (especially today) but I was there for half the time and never really had to focus completely (doesn’t sound good, but I can’t think of another way to describe being switched on but under no pressure whatsoever).
I would skip workouts on deload days unless I really have the itch to do something(which is pretty much all the time). The way I see it, the whole point of a deload is to let yer body rest up and cut yourself some mental and physical slack. If you really ain’t feeling it, just let is pass, spend time with the family or something. You’ll be getting on the saddle again soon, can’t wait.
I’m just following the original iteration of 531: three weeks on, week deload where you dial everything back. It feels good so far. I definitely take days off if I need them, but according to Jim having these regular deloads is a way to ensure you never need them. You take them to stay fresh.
I’m used to going hell for leather for 12 weeks with no more than three day breaks, so knowing I get to back off every fourth week is @#$%ing awesome. I’m already looking forward to pushing for rep PRs next week.
