[quote]AquaCruzer wrote:
At times I have trouble with measuring HR, especially when standing lol. After awhile you get better at it.[/quote]
Yea everytime I stand up I can’t find it for some reason. Idk I had some crazy numbers this morning and it came back “very good CNS, very good adaptive reserves”. Oh well I’ll get it right eventually.
[quote]chazdaman wrote:
[quote]spar4tee wrote:
You have a new follower senor[/quote]
Thank you sir. Do you compete?[/quote]
Not yet
Wednesday:
Squat w/ light band: 135x5, 185x5, 225x3, 245x2
275x5 @8
295x5 @9 PR by 2 reps
2" Deficit DL: 225x3, 275x3, 315x3
335x3 @8
335x3 @8
335x3 @8.5
GMs: 135x8(x2) @9
TRAC said to only get the initial in and quit, because of CNS fatigue I think. I did it, but hit a PR too so I found that kinda odd. I might have screwed up at some point, but oh well I’ll get it down. I had a small workout at the school today in my “weight training” class. We had to find our 2rm on every MACHINE in there. Fun I know. But I got some good torso work in, which is my goal everytime I’m in there, and I feel like it actually helped with my workout later on in the day. Maybe I’ll start doing some smaller, stabilizing type workouts a few hours before my heavy sessions. Ima give it a go and see what happens.
Friday:
Pin Press: 135x5, 155x5, 185x5, 205x5
225x5 @9
Close-grip 1 board: 205x3(x4) @8.5
DB extensions: 25x6(x2), 30x6
Decided not to do OHP tonight. TRAC said not to even train… I just didn’t want to follow that. So I kept everything light and stopped after the initial (no fatigue drops). I’m gonna have to get a heart rate monitor cause I think I keep screwing up my heart rate test. I found a couple on craigslist for around $25 I might get.
Saturday:
Pause DL: 135x5(x2), 185x5, 225x4
275x4 @7
315x4 @8.5
Pin Squats: 135x5, 185x5
225x4 @8
225x4 @8
Glute Bridge: 45x8, 135x8
Trac said high stress AGAIN, and this time I know it was accurate, so I kept it light and just got the work in. I hope with these next two days off I can get some rest and recover. Idk what’s been pulling me down lately, I’m thinking school. I keep getting tension headaches in the back of my head that won’t go away. Every morning I dig into my neck with a lacross ball and it relieves some tension, but comes right back.
Tuesday:
3ct Pause BP: 135x5, 155x5, 185x5, 205x3, 225x3
245x3 @8
255x3 @9 tied PR
235x3 @8
2-board BP: 225x3, 245x3
265x3 @8
275x3 @8.5 PR
245x3 @8
DB extensions: 25x6, 30x6(x2), 25x8
Happy with the pressing today. TRAC was scewed up again today. My dad woke me up earlier than I planned to help him do some stuff. It seems like everytime I get up early my heart is racing. Anyways, started off a little funny. I couldn’t find the groove in the beginning like normal, but it all worked out. The 275 2-board has been a goal for a while so I’m really happy about that. I’ve lost a couple pounds over the past week doing this no breakfast thing and carb back-loading. So I’m interested to see how my squats will go tomorrow.
Wednesday:
Squat: 135x5, 185x5, 225x5, 245x2, 295x2
315x2
335x5 @11 (got help on the 5th rep)
295x5 @9
11" DL: 245x5, 295x3
335x3 @8
355x3 @8.5
355x3 @8.5
335x3 @8.5
GMs: 135x6(x2), 155x6
Well my 5rm has still not gone up, but I guess as long as my 1rm does, it’s all good. The strain is the only thing I’m looking for so I guess the weight doesn’t matter as much. I’m taking something to knock me out tonight. I can’t stay asleep for shit. I keep thinking it’s too late.
Friday:
1-board BP: 135x5(x2), 185x5, 205x5, 225x3
245x3 @8
265x3 @9.5 PR
245x3 @8
245x3 @8
225x3 @8
Incline BP: 135x6, 155x5
185x4 @10(too much)
165x5 @9 (x4)
DB bench: 45x8, 70x6
I figured I’d push the fatigue percents a little harder this week and keep pull back next week some to allow for some recovery before the test week. I really like where my bench is going right now. I’ve consistently held 255 for reps lately, which is a very good sign. I also think the 1-board will have more of a carryover than the 1/2 board because that seems to be closer to my sticking point. Next tuesday I’m going to give x5 @10 a go on bench to help with my grinding. I could have got that 295 if I could grind.
Saturday:
DL w/ bands mm: 135x5(x2), 185x5, 225x5, 275x3
315x3 @8
325x3 @8.5
325x3 @8.5
325x3 @9
315x3 @8.5
Pin Squat: 135x5(x2), 225x5
275x3 @8
295x3 @9.5(jumped up too much)
225x3(x3) @7.5 (speed work)
GHR: 3x6
Felt good today. My back keeps giving on DLs. Based on some videos I took, it looks like a thoracolumbar hinge. I just don’t know what to do about it.
Tuesday:
Competition BP: 135x5, 185x5, 205x4
225x5 @8
245x5 @10
Touch n go BP: 245x5 @10
DB extensions: 25x12, 30x10, 25x10
Had a pretty long day at work today and trying to find room to study for anatomy. Came straight from work and started training so my goal of 255x5 was lost, but I still got in some good grind work. The 4th rep was fast and the 5th was a grind to lockout. I’m pretty shitty right now. Hopefully I’ll find some extra time this week to sleep and recover. I might mash two workouts together and make it push/pull/fullbody for the week.
Nice benching man!
Iirc you have toyed around with doing your own FCA. How does one distinguish from a flat, wedge, etc. FC from the what tracker gives you?
Nice vid!
Lifting = 10/10
Creed = 45/10 
[quote]AquaCruzer wrote:
Nice benching man!
Iirc you have toyed around with doing your own FCA. How does one distinguish from a flat, wedge, etc. FC from the what tracker gives you?[/quote]
I have, but it’s still complicated. There’s some info on the RTS forums explaining it more by some of the users that figured it out. From what I can tell, a wedge shap is a sharp upward spike in the force and acceleration graph. Basically, a really sharp sticking point. Flat has no progressive speed throughout the lift (without the “noise”, the line doesn’t go up or down, just a continuous hover around 0). Balanced would be a slight and continuous increase in the line. This could be wrong, just my basic understanding of it lol.
[quote]ashylarryku wrote:
Nice vid!
Lifting = 10/10
Creed = 45/10 :D[/quote]
LMAO. You know I didn’t realize how redneck that video was until I rewatched it this morning. My dad’s country ass voice in the background, me and my brother in our work clothes with drywall mud all over, and fuggin CREED in the background. Me and my brother decided SCREW IT, we like Creed and we don’t care what anybody thinks haha.
Thanks for the reply. I’ve been secretly trying to keep up with you since the 405 DL thread lol.
Wednesday:
Squat w/ belt: 135x5, 185x5, 225x5, 245x1, 295x1
325x3 @8.5
335x3 @9 (shitty)
15" DL: 245x5, 295x3, 335x2
355x2 @8
355x2 @8
355x2 @8
355x2 @8.5
335x2 @8
335x2 @8.5
GMs: 135x12(x2)
Kind of a shit workout. I had an anatomy test today that I’ve been really nervous about and I’ve been a little off schedule. I’m going to get some solid food and rest these next couple days and get back at it for some PRs.
[quote]chazdaman wrote:
[quote]AquaCruzer wrote:
Nice benching man!
Iirc you have toyed around with doing your own FCA. How does one distinguish from a flat, wedge, etc. FC from the what tracker gives you?[/quote]
I have, but it’s still complicated. There’s some info on the RTS forums explaining it more by some of the users that figured it out. From what I can tell, a wedge shap is a sharp upward spike in the force and acceleration graph. Basically, a really sharp sticking point. Flat has no progressive speed throughout the lift (without the “noise”, the line doesn’t go up or down, just a continuous hover around 0). Balanced would be a slight and continuous increase in the line. This could be wrong, just my basic understanding of it lol.[/quote]
Ah I see. Makes sense. Now I can progress a bit more in my self FCA journey.
Friday:
1/2 board press: 135x5, 185x5, 205x5, 225x3
245x3 @8
255x3 @8
265x3 @9
245x3 @8
245x3 @8.5
1-board close grip: 185x4, 205x4
225x4 @8
245x3 @8.5(jumped up too much)
225x5 @9
Incline: 135x6
175x5 @10
165x5 @10
155x5 @9
Pretty good day for benching. I’m not so sure if anything is a PR, everything was pretty close if not though. I didn’t want to push it too hard today because I wanted to hit it hard tomorrow on DL, but once I got going I didn’t want to stop. Oh well, I just need to eat my ass off tonight and get some good sleep.
Saturday:
DL w/ belt: 145x5(x2), 205x5, 245x3, 295x3, 335x3
355x3 @8
385x3 @8.5
385x3 @8.5(back buckled)
385x2 (back buckled again and I didn’t want to push it)
335x3 @8
Squat w/ light band: 135x5, 225x3
275x3 @8
295x3 @8.5
Glute bridges: 135x8, 185x8, 205x8
I don’t know what was up with my DL today. Warm-ups felt great and everything was tight. After the first set of 385 it’s like my lumbar spine just kept giving. It’s usually thoracic which doesn’t bother me, but I didn’t want to hurt my lower back so I quit.
edit: After watching the video I do what was wrong with my DL. I wasn’t sitting down enough before I pulled.
Tuesday:
Squat w/ light+mini bands: 135x5(x2), 185x5, 225x3, 275x3
295x3 @8
315x3 @8.5 PR
Pin Press: 135x5(x2), 185x5, 205x3, 225x3
245x3 @8.5
235x3 @8
15" DL: 245x5, 295x5, 335x3, 355x2
385x2 @8
385x2 @8
385x2 @8
385x2 @8
385x3 @9(belt added, still harder)
The added band on squats made the tension a hell of a lot stronger. Felt like 400lb on my back. My back also did a lot better on the block DLs and didn’t give until the last set, which is good because at that height it’s a lot harder on my back than from the floor. I’m not very optimistic about this test day though.
Wednesday:
Bench 90mm: 135x3, 155x3, 185x3
195x3 @9
195x3 @10 (285 at top)
GMs: 135x5, 155x5
185x5 @8
195x5 @9
Incline: 135x6, 165x6(x2)@9
Feeling good about bench, not so much about squat. I don’t feel like I’ve got in enough bottom work in on squat. I guess something to change next time around. As long as I get that PR on bench I’ll be happy.