How much you weighing these days?
It fluctuates by a few pounds but in between 188-193.
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3/4/2019
Pre Fatigue SBD 5,4,5
Face Pulls
3x30
Deadlift
225 x 1
275 x 1
315 x 1
350 x2,2,2,2,2,2
DB Military Seated
45 x 10,10,10
Need to move weight up on these next week.
Great work across the board and what are fatigued SBD??
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So in a sense the program workload is driven by perceived fatigue in each of the lifts prior to the session. SBD stands for Squat, Bench, Deadlift. So I will hit a few warmup sets and make that determination and the program spits out set/rep/weight scheme. Its based on a scale of 1-10 with 1-2 being no fatigue and high motivation to do the lifts. 3-4 is below avg fatigue and some motivation, 5-6 is average fatigue with an indifference to the lift. 7-8 is above average fatigue/soreness with being somewhat unmotivated to do the lifts. 9-10 is extreme fatigue/soreness with no motivation to lift at all.
I think its a pretty interesting concept and have never taken it into account prior to this so its a little new to me.
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3/5/2019
Pre lift fatigue SBD 4,2,6
Squats (Pause halfway down)
135 x 3
185 x 3
225 x 3
245 x 5,5,5
Floor Press
135 x 5
155 x 8,8,8
Band Lat Pulldown
3 x 10
Planks
3 x 30 seconds
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March 6 2019
Pre Lift Fatigue SBD 6,4,8
Face Pull
3 x 30
Comp. Bench
135 x 5
145 x 8,8,8
DL Pause below knee
225 x 2
265 x 3
DB Row
50 x 15,15,15
I definitely tweaked something in my upper back right between my shoulder blades setting up the rack to bench. Picking up the fucking bar of all things. Not hurting too bad but it’s enough to notice when your lifting. Hopefully it’s nothing setious
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The dreaded 8 fatigue Level rating lol.
I’m stubborn as fuck and underrate fatigue all the time but when I put in an 8 I know I gotta back off a bit. Speaking of I had an 8 workout on bench today
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Yea man lol I set it at 8 partly because I tweaked something in my upper back along with the fact my lower back is sore as fuck. It’s a squat or deadlift variation every other day 5 days a week. That’s pretty intense to get to an 8 Fatigue on bench tho lol
I’d bumped up the volume just to like put my feelers out and see where my limits right now are. So cumulative fatigue I think.
Either from last weeks high bench workload week (maybe mid 20s number of sets) or from all the work the over past few weeks.
At least I know how much I can push to in future and if I can hit this without issue in future than I know work capacity has gone up
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That’s pretty much it. You def can’t get stronger without pushing more volume and recovering effectively from it. How close do you think you are to a 3 plate bench?
About the distance from Earth to the Sun lol. Actually I can’t tell at all being in a volume phase my 1RM probably taken a hit. When I switch back to comp style and heavier weights I’ll have a better idea.
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LOL you and me both. That will be the day
@guineapig @kckfl349 the struggle for a 315 bench. A common state of affairs 
I’ll race you guys though XD
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Competition style or touch and go?? i need some motivation lol
I’m in. Currently around 280-286
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Mar 8 2019
Pre Lift Fatigue SBD 4,2,4
Gotta start lowering that bench fatigue a little bit… @guineapig @idontbrag123
Comp. Bench
135 x 5
145 x 5
165 x 5,5,5,5,5
Squats
135 x 2
185 x 2
225 x 2
280 x 2,2,2,2,2,2,2,2 (8 sets lol)
DB French Press
30 x 15,15,15
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I’m almost never a 2
. Maybe that’s the secret to fast gains. In all seriousness my training max for this program makes the weights feel like a joke, prob shoulda bumped it