TCam's Log - The Road to Elite

Training Training Logs
401

Volume Phase - Week 3 - Day 1
Rep Squat

Squat (Single Prong)(Daily max followed by 4x6 @ >75%):
1x315
1x365
1x405
1x455
1x485
1x505
1x525 @ RPE 9-9.5 (Exertion PR, match gym PR. e1RM: 535-545)(Video below)
3x6x425 (PR)
10x425 (Big PR. Previous is 405x9. e1RM: 566 lawl(Video below)

Front Squat (Beltless):
5x225
3x5x275
5x225

GHR:
1x20 (10 strict/10 swinging)(Cue horrible hamstring cramps. Done)

DB Front Raise:
3x15 @ 20s

DB Rear Delt Fly (Supinated):
3x15 @ 20s

Band Ab Pulldown:
4x12 @ Avg

Damn. This was one of the more successful and difficult squat workouts Iā€™ve done. Working up to a relatively easy 525 is completely foreign to me. I tried wearing my belt a little high on my back and angled down on the front and it seemed to help me stay upright, which has been my biggest issue. Very happy with the daily max.

The prescribed sets for the rep Cube on this day was 4x6x75% or 395 for me. Last cycle I got 405, 2 sets without a belt, 2 sets with, and they all felt awful. This time I destroyed that. It felt great and I got a huge AMRAP PR at the end of it. No complaints here.

I think Iā€™ll be really happy with the front squats being on Mondays instead of Fridays. Having the paused squats on Friday gets me ready for the coming Mondayā€™s squats, whereas having front squats on Fridays didnā€™t really do anything to prime me. They were just hard as shit because it was right after deadlift.

Total Volume: 28,330 lbs
Squat: 21,330
Accessory: 7,000

402

Volume Phase - Week 3 - Day 2
Bench/Deadlift

3 Ct. Paused Bench:
4x275
4x315 @ 8
4x335 @ 9 (Match PR)
2x4x315 @ 8
4x315 @ 8.5 (Groove was off. Pecs said stop after this, so I did)

Sumo Deadlift (Straps/Beltless)(3 AMRAPs at 455 again):
4x405
8x455 (PR)
2x6x455

Band Triceps Extension:
3x20 @ Avg

GHR Situps:
3x12 @ BW+35

Band Facepull:
3x15 @ Avg

DB Rear Delt Fly (Supinated)
3x15 @ 25s

I canā€™t say Iā€™m particularly happy with this workout, but Iā€™m not unhappy with it either. Bench is just being a fickle bitch right now because of my pecs and itā€™s very frustrating. Nonetheless the weight moved somewhat well and I was in control of it most of the time. I did have some issues with my ribs hurting from the bar, so hopefully that goes away.

I moved sumo down to the floor this time like I planned. Past two weeks went 4" blocks then 2" blocks. Today I learned that Iā€™m a billion times better from blocks. If my arms could just be 2" longer, Iā€™d be set. I still want to keep working on these though, I feel like they help my conventional deadlift and squat.

Total Volume: 28,760 lbs
Bench: 7,480
Deadlift: 10,720
Accessory: 10,560

403

Friday - Volume Phase - Week 3 - Day 3
Deadlift

Iā€™m not even going to log everything. I worked up to a 535 single and then failed at 565 (92%). Decided to try to go by Prilepinā€™s table and get a 6x3 @ 75% (455) and I only did 4x3 before I realized I was doing more harm than good. I was obviously thoroughly pissed off, but Itā€™s a couple days later now and Iā€™m not worried about it. I very clearly need to deload the movement and then hit it hard for the remaining 5 weeks after that.

I also did no squats on this day. My back had gotten pumped just from 225 during the deadlift warm-ups. Again, not worth it.

Did good mornings with 95 lbs, hanging leg raises, a cable row, and some other stuff. Sometimes you have to fight another day, people. See below.

Saturday - Volume Phase Over - Week 3 - Day 4
Bench/Deadlift

Bench (Comp grip/Pause):
5x275
5x315
5x340
4x365 @ 10 (+1 rep PR! Failed on the 5th rep)
3x5x345 @ 9, 9, 10 (Big volume PR)

Close Grip Incline Bench:
3x10x225

Deadlift (Single Prong, Deadlift Bar):
1x405
1x455
1x495
1x545 @ 8 (Wanted a moderately easy single on the bar Iā€™ll be competing with)

HS Iso-Row:
10x270 (3 pps)
10x360 (4 pps)
2x8x410 (4.5 pps)
10x360 (4 pps)

Machine Lateral Raise:
15x100
3x15x120

Machine Chest Press:
3x15x100

Last Saturday, I wanted to hit 365 for 5 and failed miserably on the 4th rep. This time, I got that 4th rep easily and should have gotten the 5th. Would have with touch and go on the last rep, almost certainly. This is still a big milestone, as I think I hit 365x3 the first time like 3 years ago (touch and go, but still). Even more important is the PR for volume work at 345. Thatā€™s where the gains are made!

I was at the gym in Tuscaloosa today, hence the exercises that are unusual for me. Close grip incline was doing on an actual incline bench, which is so much better than rigging a DB bench on some blocks. Feels like a really useful exercise, but damn thatā€™s a long range of motion.

I wasnā€™t going to deadlift, but the meet director (owner of the gym) got the bar out and I wanted to feel it, since I wonā€™t get another chance before the meet. I still need to deload the deadlift, so I wanted to just hit a simple single with it. Itā€™s very whippy, so hopefully it doesnā€™t throw me off at the meet.

Iā€™ll probably start adding the volume calcs at the end of each week instead of every day, for simplicity.

404

Transition Week - Day 1
Squat

Squat (Single Prong):
1x315
1x365
1x405
1x445
1x475
1x500 @ 9.5 (Not the best, but hit the weight goal for the day)
2x3x455
6x455 (+2 rep PR!)(Video)

Front Squat (Beltless):
4x225
4x4x275

Weighted Hypers (Glute Focus):
3x15 @ BW+100

Leg Curl:
3x12 @ 100

Weighted Plank:
3x0:30 @ BW+100

This workout was a bit of a struggle because my knees were aching a lot pretty much the whole time while squatting. I still got the 500 for a daily max like I wanted to (slight deload on that). Iā€™m hoping for about 500 for an opener at the meet, so if Iā€™m hitting it every week for the last 8-10 weeks, I should be good to go.

My plan going in otherwise was a 3x3 @ 85%, so I beat that as well and crushed my old rep PR at 455. Youā€™ll see in the video that my last rep was mis-grooved on the way down. My hips did something weird and it got my upper back rounding, so it became an RPE 10. Should have been about a 9. The RPE is the difference between an e1RM of 535 and 551.

Front squats are definitely feeling better on this day, like I changed it to last week.

405

Transition Week - Day 2
Bench

Close Grip Bench (Paused):
3x275
3x295
3x315
3x3x335 @ 8s (Bit of a pec strain on the second set I think)

DB Incline Row:
8x100s
4x8x120s (Last 2 sets w/ straps)

Band Flies:
3x25 @ 2 Minis

Landmine Shoulder Press:
3x10/10 @ 90+Bar

DB Hammer Curls:
3x12 @ 50s

DB Rear Delt Fly (Supinated):
3x12 @ 35s

I almost made it out of the benching without hurting myself. My pecs were feeling pretty tight going into the gym and throughout all my bench sets, but the weight was moving like nothing. My second set at 335, the bar started twisting and I had to compensate too much. I think thatā€™s what caused the strain (left side this time). I wasnā€™t sure if I had actually done anything to it, so I did another set, which I donā€™t think made it worse surprisingly. Contrast showered, foam rolled, and iced both sides. Hopefully I can just take a week and get back to it for the meet in 5 weeks.

Landmine press is something I havenā€™t done in probably 6 years. Fucking incredibly difficult. I may start to include them more often. I rarely get in balance/full body exercises like that.

406

Friday - Transition Week - Day 3
Deadlift/Squat

Deadlift (Single Prong):
3x365
3x405
3x455
4x3x495 @ 8s (Add belt on second set)
8x495 (+1 rep PR. Previous was 7 reps beltless but with straps)(Video)

Buffalo Bar Paused Squat (Beltless):
6x4x325

RDL (Straps/Beltless/Oly Shoes):
3x9x315

Band Abduction:
2x25 @ 1 Doubled Mini

After deadlift feeling like garbage last week, I was very happy with this session. June of 2013 I got 455x8 for what I considered the biggest deadlift PR that I had gotten. Iā€™m not sure if adding 40 lbs in that amount of time is good, but Iā€™m pretty sure almost all those gains came within the past year or less.

Buffalo bar squats used to be my go to for overloading when I was squatting with flat shoes, but with Oly shoes itā€™s actually a lot tougher of a bar to use.

407

Saturday - Transition Week - Day 4
Bench Accessory/Deadlift

Bench (Bill Starr Rehab - Kind of):
25xBar
25x65
25x75
25x95

A1 - Chest Supported T-Bar Row:
10 @ 90
3x10 @ 115

A2 - Lat Pulldown (Fat Neutral)
3x8x180

B1 - EZ Bar Curl to Forehead:
3x12x70

B2 - Dips:
3x15 @ BW

C1 - Band Rope Curls:
3x10 @ Avg

C2 - Band Rope Pushdowns:
3x20 @ Avg

D1 - Paused Deadlift (Beltless/Straps):
4x315
4x4x365 @ RPE 7-8

D2 - Hanging Leg Raise (Very Slow/Controlled):
3x10

Edit: D3 - Bulgarian Split Squat:
2x10/10 @ 50
1x20/20 @ 50

Finally getting a handle on what to do for a ā€œbody dayā€ when my pec has been strained instead of spinning in circles. Got a sick pump, brah. The pecs feel fine when Iā€™m doing the 25 reps thing (did it with just the bar for 3 sets on Friday). I think itā€™s probably already healed, but Iā€™m still going to continue to do the rehab method at least until Wednesday.

T-Bar row and lat pulldown is a ridiculous superset. Will be doing more often after the meet.

Paused deadlifts moved pretty well, but I was fatigued by that point. Didnā€™t want to push it.

Volume for the Week: 126,630 lbs
Squat: 21,065
Bench: 11,545
Deadlift: 29,180
Accessory: 64,840 (Holy shit lol)

408

Intensity Phase - Week 5 - Day 1
Squat/Deadlift

Squat (Single Prong):
2x315
2x365
2x405
2x445
2x485
2x505 @ 9.5
2x485
3x2x455

Front Squat (Beltless):
4x225
4x4x275

4" Sumo Deadlift (Straps/Beltless):
4x405
4x455
4x475
4x495
4x475
10x455 (Match PR)

Band Ab Pulldown:
3x15 @ Avg.

Hyper:
1x25 @ BW

Bench (Bill Starr Rehab):
2x25 @ Bar
3x25 @ 95

Iā€™m decently happy with how this went considering my knees werenā€™t feeling great and I had a tough time using my breath against my belt for some reason. I hit a very slight RPE PR on the 505 set. About 2 weeks out from the last meet I hit the same weight and reps, so hopefully being over double the amount of time out is a good sign. Really want at least 500 for a triple before the meet. If I can hit that at RPE 9.5 itā€™ll put me right at e1RM 545, my meet goal.

I do need to work on not looking straight down without thinking about it. I tend to come way forward and up on my toes. Thankfully I only did it on the last set of 455 and was able to save the rep, otherwise I was about to fall over.

This is likely the last front squat session Iā€™ll do before the meet. Iā€™ll probably replace it with paused squats next week and then Iā€™ll be at my peak weeks the following week. Note that they felt awful today anyway.

Moved my sumo day up to Monday and may do some lighter pulling on Wednesday like SLDL. This is to avoid pulling on Saturdays after my main work on Fridays. Trying to fully recover now.

409

Intensity Phase - Week 5 - Day 2
Bench/Deadlift

Bench w/ Chain (Comp Pause):
2x225+40
2x275+40
2x275+80
2x315+80 @ 9 (PR!)
2x315+80 @ 9
2x325+80 @ 9 (Another PR! Really surprised the RPE stayed about the same)
4x335 @ 7.5 (Felt really unstable here, so I cut it)
50x95

SLDL:
3x8x275

Lat Pulldown (Wide Fat Grip):
3x8x165

HS Standing Incline Press (or something):
3x15x90

Barbell Curl:
2x20x45

Hanging Leg Raise (Slow/Controlled):
3x10

Band Pull-Apart:
2x30 @ Mini

I guess the week off from benching anything above 95 lbs paid off. Iā€™m really happy with how this went. Obviously the volume wasnā€™t that high, but Iā€™m just trying to get some weight in my hands and adapt neurologically at this point, as my pecs canā€™t handle reps for the time being.

My previous PR on chain bench came back in January of last year actually. I got 315+90 for a single and 305+90 for a double, neither paused. The chain weight difference being from using different loading methods. Today I beat both of those really easily with a pause on all of them. Getting 405 in my hands at the top felt pretty good.

The rest of the workout was just health accessories after SLDL, which was supposed to be light.

410

Friday - Intensity Phase - Week 5 - Day 3
Deadlift/Squat

Deadlift (Single Prong):
2x405
2x455
2x495
2x535
2x575 @ 9.5
0x590 (Bar floated hard to the left)
3x1x590 (Really wanted a double at 590-600 today, but all I had in me was some tough singles)

Deadlift w/ Chain (Single Prong):
3x3x475+80

Paused Squat (Single Prong):
4x275
4x315
4x365
2x4x405 @ 8.5
2x4x365 @ 7.5 (All of this combined was a PR)

Cable Ab Pulldown:
4x10 @ 135

I was very unhappy during the deadlifts. 590 is what I got at the meet in October, so Iā€™m glad that I could get it for 3 singles, but they were all very slow. My position wasnā€™t bad, but I was just not strong enough today. Really frustrating. The back off work with chains went pretty well, but my hands were getting torn up by that point.

Paused squats is where I redeemed myself. This was the first time Iā€™ve ever used a belt for paused squats, as far as I remember. 405x4 has been my beltless PR for about 2 years now (still not sure how I hit that 2 years ago), so Iā€™m glad I was able to get a couple moderately easy 4ā€™s today. Definitely a volume at intensity PR on these.

411

Saturday - Intensity Phase - Week 5 - Day 4
4 WEEKS OUT
Bench

Bench (Comp. Pause):
2x275
2x315
2x345
2x365
2x385 @ 9.5 (Edit: 0.5 RPE PR. Second rep was misgrooved, wanted to take it again)
2x385 @ 10 (Super grind. Counting it, but I had my spotter take it at the very top to avoid snapping my shit (pecs) up)

DB Incline Bench:
10x75s
2x10x100s
20x100s (PR, I think)

Cable Row (Spud Y-Strap on elbows):
12x100
3x12x120

Band Triceps Pushdown:
3x12 @ Avg

KB Curl:
3x12x32s

In retrospect, I probably should have put on the SlingShot to get some volume in after the sets at 385, but my elbows were absolutely trashed today for some reason. They were hurting from 225 and up. Obviously I used the elbow cuffs to combat it, so I think those at least kept me in the game.

Really happy to get a new 2 rep max in the books. I had tried to get this back in July 2014 (Edit: Wrong. I got 385x2 @ 10 in December) while my 2RM was still 375 touch-and-go, but I missed the second rep. I only hit my paused 375 double for a PR back in October, right before the last meet. If I could get 385 for a triple before this meet, Iā€™d be on point. On the first set of 385, my second rep was really misgrooved again and I actually touched above my nipple line. The bar path looked like a parabola on laying itā€™s side.

The rest of the workout was pretty uninspired honestly. Iā€™m happy with the DB work though.

4 weeks out. One more week of regular intensity work and then 2 weeks of peaking. ā€œHell Weeksā€.

412

Monday - Intensity - Week 6 - Day 1
Squat/Deadlift

Squat (Meet Gear - Single Prong, Wrist Wraps):
2x315
2x365
2x405
2x445
2x2x475 @ 9 (Wanted to work up to a new 2RM but I was feeling awful at this point, so I repeated the set)
2x495 @ 9.5 (Just trying it anyway. Still very hard.)
3x495 @ 9.5 (Yolo. Oh hey, 10 lb. PR and new 3RM!)
2x475
e1RM: 540

Squat Walkout (Meet Gear)(Walkout - Hold and take breaths - Brace as if about to descend):
1x545 (Goal for meet)
1x585
1x605

Paused Squat (Beltless):
2x4x315
2x8x315

2" Deficit Speed Deadlift (Beltless)(45 Second Rest):
1x315
1x365
10x1x405

Sit-Ups on GHR:
4x15 @ BW+25

Bench (Just prep for pecs):
2x25x45
1x50x45

Here is another workout where I donā€™t feel great at first and have to redeem myself. My thoracic extensors were very sore today and Iā€™m not really sure why, since I didnā€™t deadlift or squat since Friday. They were starting to get pumped at around 365 on my warm-up. It definitely affected my upper back rounding issue.

I did have to move the mat that was blocking the mirror so that my squats would improve. I moved it after the first 475 set. Now is the time I just need the squats to move well and the mirror accomplishes that. Iā€™ll hope that the meet goes well regardless of practice without it. I was hoping to get about 515 for a double, but Iā€™m still very happy to have gotten the new 3RM. 540 as the e1RM is really great since itā€™s so close to my goal. 500 at the same RPE would be it exactly.

Walkouts felt good. 605 isnā€™t nearly as heavy as I thought it would feel and 545 felt like I may have been able to just squat it then.

Paused squats felt really awful. My back was so done at that point I could barely hold position. Instead of a 6x4, I did the 8s to finish it out faster.

Speed pulls went well. Not a lot of volume on purpose.

413

#NoExcuses - Wednesday - Week 6 - Day 2

Bench:
3x315

SlingShot Bench:
3x315

Some cable low rows, triceps pushdowns, and hammer curls.

This wasnā€™t a workout, but Iā€™m logging it because it matters. My elbows and shoulders were bothering me all day and I spent more time than usual attempting to warm up. It didnā€™t do me any good unfortunately, because the joints were just trashed and unwilling to cooperate. I wasnā€™t able to control the weight on the eccentric and couldnā€™t press with any semblance of power. Using the SlingShot did nothing for me. Light hammer curls and pushdowns hurt as well. Went home and got the car buffer on myself and iced.

#NoExcuses is great and all for superficial pain around joints. Deep pain running from one joint to another, seemingly under the muscle, is another idea entirely. Thereā€™s #NoExcuses for getting injured when itā€™s so clear that an injury is imminent. Donā€™t be fucking stupid. Eat, sleep, recover, and come back ready.

414

Friday - Intensity - Week 6 - Day 3
Deadlift/Squat

Deadlift (Single Prong):
2x545
2x585 @ 10 (10 lb. PR!)
1x600 @ 10 (Pretty tough, but held decent form)
1x585 @ 10

Paused Deadlift (Belted/Straps):
5x2x495 (PR. Heaviest paused reps Iā€™ve ever done)

Paused Squat (Belted):
4x3x365
6x365 (PR)

Straight Leg Situps:
4x12 @ BW+Mini band

I wish the 585 set had been easier, but Iā€™m always happy with another PR, especially 6 plates for a double. I wasnā€™t going to attempt a double at 600, I just wanted a moderately easy single. It wasnā€™t easy though. Itā€™s not the biggest ego booster for the meet, but I still have to peak and rage out on the platform.

Iā€™ve never paused deadlifted under 4 reps before, so it was interesting pulling it for heavy doubles. I actually liked it a lot because it made me feel my core working against the belt under a heavy load.

Saturday - Intensity - Week 6 - Day 4 - 3 WEEKS OUT
Bench

Bench:
3x315
1x335 (Lots of elbow pain again)

Bench w/ Chains:
3x3x275+80 (Elbows seem okay with this. Didnā€™t feel very strong though)

Accessories:
Lying Incline DB Row - Light 12ā€™s
Upright Row - Light 20ā€™s
Dips - BW+40 15ā€™s
Curls - Light 15ā€™s w/ Occlusion

Pretty pissed off about the elbow situation coming up at this point in the cycle pretty randomly. I canā€™t tell if itā€™s radiating from a shoulder issue or just inflammation. It hits around 335 and I lose pretty much all control about 4 inches from my chest on the eccentric. Hopefully taking it somewhat easy on Wednesday will help, because Iā€™m going into peak week, which means I canā€™t be dealing with this bullshit.

Week 1 of Peaking:
Monday - Squats 4x3 @ 90% (475+), 4x3 @ 80%
Wednesday - Some easy benching around 65-70%
Friday - Deadlift 4x3 @ 90% (555+), 4x3 @ 80%
Saturday - Bench 4x3 @ 90% (365+), 4x3 @ 80%

Itā€™s time to fight through it.

415

PEAK WEEK 1 - SQUATS

Squat (Comp Gear - SBD, Elbow Cuffs, Wrist Wraps):
Doubles up to 445
4x3x475 (90% of comp PR 529)
4x3x425 (80%)

Deadlift (Single Prong):
4x3x365 (60%)

Band Hamstring Curls:
3x25 @ Avg

Band Pull-Aparts and Facepulls (Later, after dinner):
100 reps each with mini band

Lots of pains during this workout. Left elbow, left shoulder, left knee, right knee, right lower leg. Woo. I barely made it through the 4x3x475. I wish I could have gone higher to at least 485, but it just wasnā€™t in the cards today. Regardless, that was the amount I needed to get for the peak. My shoulder and elbow were the biggest issues today, it made the bar feel off balance and it threw me way off my game. Lots of upper back rounding unfortunately.

Back off sets at 425 werenā€™t bad. Just have to focus on control more.

Light deads felt good.

Tried to pump the rear delts up with the band stuff later. Hopefully get some recovery to this shoulder issue before it becomes a real problem.

416

PEAK WEEK 1 - Light Bench

Bench:
4x3x275 (Continuation of pretty severe elbow pain. All of these were at like an RPE 4)

SlingShot Bench:
3x315
3x345
3x365 (Same deal. Plus acute shoulder pain)
1x365 (Not worth it)

Some band pull-aparts and facepulls followed, but thatā€™s about it. Iā€™m pretty much at the end of my rope. I havenā€™t disliked training this much maybe ever. All Iā€™m hoping to do is get a moderately respectable number on bench.

Regarding the injury or whatever, I donā€™t know what it is. I can massage a tender part on my rear delt or supraspinatus, but I canā€™t make it hurt through movement other than benching, so Iā€™m fairly certain itā€™s nothing torn. Most of the pain is in my elbow at the bottom of the bench movements. Maybe thereā€™s something wrong between the two joints, because I canā€™t figure it out otherwise.

417

Friday - PEAK WEEK 1 - Deadlift

Deadlift (Single Prong):
4x3x555 (Ridiculous PR. This is my 3RM and I repeated it 4 times. Was brutal)
4x3x505

Paused Squat (Single Prong):
4x3x365

Mountain Climber Abs - Elbows on Swiss Ball:
3x20

Band Leg Extension:
20 @ Avg
20 @ Light
20 @ Light+Mini

This was a huge day for my confidence after a string of shitty workouts. I got very into the 2nd and 4th sets at 555 and those moved pretty well. Iā€™m not sure Iā€™d call any of them an RPE 9, but repeating it so many times may be an equivalent, and that would put me at an e1RM of 634. Regardless, very happy to have finished the workout. Hands were ruined by the end of the 505s.

Side note: The mountain climber abs were real tough. Elbows on a Swiss ball, then slowly move through the mountain climber motions while bracing the abs hard. It was like a dynamic plank almost.

Saturday - PEAK WEEK 1 - Bench - 2 WEEKS OUT

Bench:
2x1x275
2x1x315
2x1x335 (Up until now, I was using a false grip, seemed to help, but I doubt I could handle it at max effort for now)
4x3x335 (Had to go touch and go for these to not hurt. Elbow cuffs necessary)
1x355
3x1x375 (These werenā€™t horrible, about RPE 9)

DB Hammer Curls (Done in between bench sets):
5x20x35s

Chest-Supp T-Bar Row:
4x10x90

Incline DB Curl:
3x12x20s

Cable Triceps Pushdown:
3x15x120

I canā€™t be unhappy with this bench session, since the last 3 or 4 have been so awful. My original plan needed 4x3x365, so 30 lbs. off of that is not that terrible. They were all around an RPE 7-8, but so was the pain level, even with cuffs on. I doubt Iā€™ll be hitting a bench PR at the meet, but I feel like I could get something between 390 and 400, putting me close enough to still hit a good meet total PR.

Peak week 1 is over. Peak week 2 is going to be real interesting.

2 WEEKS OUT.

418

PEAK WEEK 2 - Squats

Squat (Comp gear):
2x475
3x2x495 @ 10 (Just awful. Wanted two triples at 495-505, got three doubles at 495 to get the volume in)
1x515 @ 10
1x475 @ 9.5 (Okay, done with squats)

Deadlift (Belt):
3x3x385

Couple ab movements.

I canā€™t begin to describe how pissed off I was about this workout. Iā€™m glad I had a good deadlift workout on Friday, because I may have been pulling out of the meet if it went poorly and then I had this one tonight. All 3 of the doubles at 495 went the same. First rep was slow, but with decent form, and the second was god awful. My upper and mid back rounded and my elbows shot up. Iā€™m not sure how I kept standing up with it. I decided since my first reps were looking moderately okay, that Iā€™d do a heavier single at 515. Did not instill confidence. Same rounding, plus lower back rounding somehow.

Regardless, Iā€™m learning about what to do in regards to programming for the next meet through all this. Iā€™ll still be going to this meet and I will still be trying for PRs. I canā€™t wait to get through it and start enjoying training again, though.

419

SO, I was trying to post my log on my page but was accidentally on your page. And I canā€™t figure out how to delete this post. This was bad timing to be goofy on your page lol.

420

Been following along but havenā€™t posted in awhile. Seems like your numbers are doing great, but your getting banged up pretty bad. Do you feel its the frequency, or maybe the high intensity/high frequency mixed? Iā€™m still using the principles of Reactive training in my own training and its working out nicely and have a push pull meet planned for May 23rd. I couldnā€™t handle the whole squatting/deadlifting on back to back days though, I tried it a little bit and it was just tearing my tendons up (I might be a bit older than you though). I also tried benching 3x per week and even with a ā€˜lightā€™ day my shoulders and elbows started bothering me. Buy so far hitting each lift 2x a week is really going well. Are you going to drastically change your program for the next meet?

But again, congrats on the numbers man, your really doing awesome!