So, does Mike have you running your worksets on a timeline(20-25min).
[quote]undesired08 wrote:
So, does Mike have you running your worksets on a timeline(20-25min).[/quote]
Not explicitly, but if I were to time it the total work would clock in at 15-20 minutes on low and medium stress days (longer on high stress days, obviously). I wouldn’t get too anally retentive about clock-watching, but he offers the training time suggestions as a guidelines so people don’t sit on their butts for 10 minutes between sets.
11/23/09
Transmutation block
Week 1 Day 1
[i]Squat +90c (x2, 5%, RPE 8-9)[/i]
295x2@7
320x2@7.5
345x2@8
365x2@8.5 (PR)
345x2x2@8,8.5
[i]Bench press +270ppmm (x2, 5%, RPE 8-9)[/i]
135x2@7
150x2@8
165x2@8.5
175x2@9 (PR)
165x2@9.5 (WTF)
[i]One-arm DB bench (x4, 5%, RPE 8-9)[/i]
90x4@7.5
100x4@8
110x4@9
105x4@9
Notes: Good session tonight. Form felt solid on the squats and I was pleased with how well the weight moved. The banded bench kicked my butt again and it’s surprising how adding just a little bit of weight makes such a huge difference. The drop set was harder than the weight I used on the prior set, so I guess I fatigued pretty quickly. DB bench was decent, but I hate using the plate-loaded dumbbells because the skinny handle is really uncomfortable. Waaaaaaahhhh.
11/25/09
Transmutation block
Week 1 Day 2
[i]Deadlift w/o belt (x2, 5%, RPE 8-9)[/i]
385x2@7
415x2@8
440x2@8
460x2@9
435x2x2@8,9* (see below)
[i]Bench press +90c (x2, 5%, RPE 8-9)[/i]
235x2@7.5
255x2@8
275x2@8.5
260x3x2@8,8,8.5
Well that sucked. I tweaked my lower back on the last rep of the last set of deadlifts. It’s the same spot that I tweaked in the summer of 2008 and I know it can be attributed to a knotted-up piriformis and just tight hips in general. It’s funny because it only causes discomfort when I standing straight up. Some intense foam rolling, stretching and mobility work should have me back in order pretty quickly (at least that’s how things worked last year).
The back didn’t affect my arch at all on the bench and I hit some pretty decent numbers. I bagged the SSB squats because I wasn’t sure how the back would react. Friday’s session is up in the air right now because we have visitors at our house and the lower back thing. We’ll see.
11/27/09
Transmutation block
Wk 1 Day 3
[i]3-count pause bench (x2, 5%, RPE 8-9)[/i]
275x2@7
305x2@8
320x2@8
330x2@8.5
315x3x2@8,8,8.5
[i]KB extensions (x5, 5%, RPE 8-9)[/i]
45x5x5
[i]Lying external rotations[/i]
3x10
Notes: I did some extra foam rolling today and that seemed to alleviate a lot of the tightness. I think I would have been OK to pull, but I stayed on the safe side and decided not to deadlift tonight. Bench was good and held the pauses a little longer on all my reps. I added in the shoulder prehab just to get a little extra work in.
11/29/09
Transmutation block
Week 1 Day 4
[i]3-count pause squats (x2, 5%, RPE 8-9)[/i]
310x2@7.5
335x2@8
350x2@8
365x2@8.5 (PR)
345x2x2@8,8.5
[i]Floor press (x2, 5%, RPE 8-9)[/i]
285x2@7.5
305x2@8
315x2@8
325x2@8.5 (PR)
310x2x2@8,8.5
Notes: Lower back/upper glute area is feeling a lot better. I was able to do the pause squats with only a minimal amount of what I would call a pinching feeling, and interestingly enough the sensation only manifested itself when I was just standing there with the weight on my shoulders. Squats all felt strong today and I held the pause at the bottom for a long 3-count instead of a more customary quick count that I’m usually tempted to go on. The double with 365 was even a PR, so that’s a good thing IMO. Also got a little 5-lb PR on the floor press. I started to warm up with RDLs as was programmed, but the lower back started to feel tender once the weight started to get heavier so I figured it wise to rest it up for what looks like a tough week.
12/2/09
Realization block/Low-frequency week
Day 1
[i]Squat +90c (x1, 3%, RPE 9-10)[/i]
325x1@7.5
350x1@8
375x1@8.5
395x1@9.5 (PR)
385x1@9
[i]3-count pause bench (x1, 3%, RPE 9-10)[/i]
305x1@7.5
325x1@8
340x1@8
355x1@9.25 (PR)
345x1@9
[i]Deadlift w/o belt (x1, 3%, RPE 9-10)[/i]
405x1@8
435x1@8
455x1@9
440x1@9
Notes: First time hitting heavy singles this cycle. Squats felt pretty strong, but got a little forward on the set with 395 so it ended up moving pretty slowly. I called it a 9.5 because even though another rep might have been an iffy proposition, I still had more weight left in me. Paused benches were solid as well. Top set of 355 would’ve been a 9, but not having a liftoff sapped a little extra out of me.
Deadlifts were OK; however, the reps were slow as crap since I pulled more deliberately as I wanted to be careful not to aggravate the back tweak. Even though there was no chance in hell I could’ve come close to getting 500 the fact that I had only some slight tightness and a tiny bit of achiness in my lower back/upper glute area, I’m going to chalk it up as a positive.
Really nice session novaeer!
12/4/09
Realization block
Low frequency week/Day 2
[i]Bench press +270ppmm (x1, 3%, RPE 9-10)[/i]
155x1@8
170x1@8
185x1@9
195x1@9.5 (PR)
190x1@9.5
[i]3-count pause squats (x4, 3%, RPE 8-9)[/i]
285x2x4@7.5,8
305x4@8
325x4@8.5 (rep PR)
[i]One-arm DB bench press (x6, 3%, RPE 8-9)[/i]
75x6@7.5
85x6@8
95x6@8
105x6@9 (PR)
Notes: Battle of the bands one last time on bench tonight. The single with 195 wasn’t an all-out effort, but it was probably a good place to cut it off there and hit a drop set. Hell, the drop was as hard as the top set. I screwed up on the pause squats and did two sets with 285; didn’t do a drop set because my hips were feeling kind of tight and since I’m squatting again on Sunday so I figured it would make sense to keep some powder dry until then.
12/6/09
Realization Day 3
[i]Squat +90c (x1, 3%, RPE 9-10)[/i]
345x1@8
365x1@8
385x1@9
400x1@10 (PR)
[i]3-ct pause bench (x1, 3%, RPE 9-10)[/i]
315x1@8
335x1@8
350x1@9
345x2x1@8.5,9
[i]Deadlift w/o belt (x1, 3%, RPE 9-10)[/i]
375x1@7
405x1@7.5
435x1@8 (abort)
Notes: Tough week. My form felt like it was dialed in on all my squat attempts and it was a good thing because that last single with 400 was SLOOOOWWWWW. Once I got 2/3 of the way up I hit a brick wall and was seriously concerned that I wasn’t going to be able to finish the rep, but I managed to dig down and find that oomph I needed.
Bench was good as well, though my elbows and shoulders were feeling a bit achy from the accumulated stress caused by a lot of lifts in the 90%+ range the past three sessions. I cut it off at 350 and dropped down to 340 to do a couple more singles. All of them felt solid. Deadlift…not so much. My lower back started barking on the single with 435 and I decided to stop there.
12/8/09
Accumulation block
Wk 1 Day 1
[i]Squat +90c (x4, 5%, RPE 8-9)[/i]
285x4@7.5
295x4@7.5
305x4@8
315x4@8
300x4@8
[i]2" Deficit DL (x4, 5%, RPE 8-9)[/i]
365x4x4@7.5,7.5,8,8
[i]SSB Lunges (x6, 5%, RPE 8-9)[/i]
125x6@7
145x6@8
155x6@8
150x6@8
Notes: Somewhat of an easier day today. Speed was good on all of my squat reps. Based on Mike’s advice, I’m backing down the weights on my deadlifts until I can be sure that my back tweak is better. I warmed up to 365 and just did 4 sets with that; I could’ve used more weight, but again I just wanted to play it safe and focus on form. Geez, I hate lunges. I mean I really hate lunges.
12/9/09
Accumulation block
Wk 1 Day 2
[i]3-count pause bench (x4, 5%, RPE 8-9)[/i]
280x4@7.5
300x4@8.5
285x3x4@7.5,7.5,8
[i]3-board press (x4, 5%, RPE 8-9)[/i]
340x4@7.5
365x4@8
345x3x4@7.5,7.5,8
[i]DB hammer curls[/i]
4x15
Notes: Took it easy tonight on the bench. Right forearm was acting up a bit, but nothing too bad. I did some hammer curls after the board presses and that seemed to take care of things. I’ll ice it up a little this evening and work on it with the trigger wheel and everything should be good to go.
12/11/09
Accumulation block
Wk 1 Day 3
[i]Deadlift w/o belt (x4, 5%, RPE 8-9)[/i]
365x4@7
385x4@7.5
405x4@8
385x2x4@7.5,8
[i]Squat +blue bands +90c (x4, 5%, RPE 8-9)[/i]
175x4@7
215x4@8
235x4@9
225x4@9
[i]Good mornings (DL stance) (x8, 5%, RPE 8-9)[/i]
195x8@7
225x8@8
245x8@8
Notes: Lower back/upper glute tweak is starting to feel better, but damn I was still sore from the lunges on Tuesday. The deadlifts came up with pretty good speed and I figured 405 was a good place to stop. Man, squatting with the blue bands is hard enough, but for some reason Mike thought it would be a good idea to add 90 pounds worth of chain. 
Walking it out was hard as hell and might be the reason why 235 felt so hard. Good mornings - perhaps the most inappropriate name ever for an exercise, because I’m pretty sure my hamstrings and lower back are going to be really sore for the next couple of days.
12/13/09
Accumulation block
Wk 1 Day 4
[i]Bench +200 lb chain (x4, 5%, RPE 8-9)[/i]
170x4@7.5
185x4@8
200x4@8.5
190x2x4@8,8.5
[i]CG bench press (thumb from smooth) (x4, 5%, RPE 8-9)[/i]
275x4@7.5
285x4@8
270x2x4@7.5,8
[i]CG 3-board +90mm (x8, 5%, RPE 8-9)[/i]
185x8@7
215x8@8
230x8@9
220x8@9
Notes: Some pretty solid benching today. The right forearm was a little achy with the chains, but calmed down once I got into the close-grip benches. The close-grips with the doubled minis had my triceps on absolute fire.
[quote]novaeer wrote:
12/13/09
Accumulation block
Wk 1 Day 4
[i]Bench +200 lb chain (x4, 5%, RPE 8-9)[/i]
170x4@7.5
185x4@8
200x4@8.5
190x2x4@8,8.5
[i]CG bench press (thumb from smooth) (x4, 5%, RPE 8-9)[/i]
275x4@7.5
285x4@8
270x2x4@7.5,8
[i]CG 3-board +90mm (x8, 5%, RPE 8-9)[/i]
185x8@7
215x8@8
230x8@9
220x8@9
Notes: Some pretty solid benching today. The right forearm was a little achy with the chains, but calmed down once I got into the close-grip benches. The close-grips with the doubled minis had my triceps on absolute fire. [/quote]
200lbs in chain? Wow is all i can say.
[quote]undesired08 wrote:
200lbs in chain? Wow is all i can say.[/quote]
Yep, it was heavy. Makes lockout really fun, lemme tell you.
[quote]novaeer wrote:
Thanks for all the good luck wishes. I think they paid off as I had a pretty good day
Meet results
APA First State Power Frenzy
220 Raw, Open, Drug-tested
Squat
1st attempt 440 good
2nd attempt 475 good
3rd attempt 500 good (20-lb PR)
Bench
1st attempt 325 good
2nd attempt 355 good
3rd attempt 370 good (55-lb PR)
Deadlift
1st attempt 500 good
2nd attempt 530 good
3rd attempt 545 good (10-lb PR)
Total 9/9 1415 85-lb meet PR
Notes: I wasn’t able to get any video so none of this actually happened The meet was great, some big lifts and strong mofos; however, there were a lot more full power lifters than usual so we got split up into two squat flights, 3 bench flights and 2 DL flights. In other words, it was a pretty long day.
First two squat attempts went up pretty easily. Third attempt was slower, but I never stalled at any point in the lift. Opened up light on the bench and crushed it. Nearly screwed myself over on the 2nd attempt by almost beating the rack call. Third attempt came off the chest after the press call pretty fast, but I started to slow down about halfway up and had to fight through the lockout.
Since a 1400 total was my primary goal, all I needed was to get my first 2 DL attempts. Opened up with 500 as I always do and it came up easy breezy. Second attempt w/ 530 was a little slow at lockout, though not too bad. I was going to jump to 550, but decided to play it safe and go for a 10-lb PR; did the right thing because 545 took a lot of effort to lockout the last couple of inches.
Overall, I am very happy with the outcome and have to hand it to Mike T. for the programming, advice and e-coaching that he provided me leading up to the meet. I will definitely stick with his services and with his help I see the possibility of a 1500-lb raw total reasonably soon.[/quote]
Awesome job and congrats on the PR’s.
Nice workouts, Novaeer.
Thanks Phil. Mike is kicking my ass with some of these sessions he’s programmed for me.
12/15/09
Accumulation block
Week 2 Day 1
[i]Deadlift w/o belt (x3, 7%, RPE 8-9)[/i]
365x3@7
395x3@7.5
425x3@8
395x3x3@7.5,7.5,8
[i]Box squat +strong bands +90# of chain (x4, 7%, RPE 8-9)[/i]
195x4@7.5
220x4@8
230x4@8.5
215x4@8.5
[i]SSB lunges (x6, 7%, RPE 8-9)[/i]
125x6@7
145x6@8
160x6@8.5
150x6@8.5
Notes: Back is feeling a lot better, but I will remain conservative for another week just to be safe. Form felt like it was dialed in on the pulls and I had good speed from floor to lockout. Box squatting with the strong bands and chains together is as much of a builder of mental toughness as it is a strength builder. With those bands pulling down on you and the chains kicking in, you almost get tempted to just stay down on the box. My disdain for lunges continues and the fact that I’ve been doing them with the safety squat bar makes them all the more painful/effective.
RTS appears to be working well for you. When I decided to try block periodization, it was a choice between that and RTS. Actually Mike’s book made me consider RTS and block. Do you deload between blocks?