This cycle I’m going to stay away from attempting true maxes and try to work with the concept of RPE. I can’t keep beating myself up with maxes. Singles at RPE 8 or 9 for singles practice, but mostly reps in the 3-8 range. I need to reduce risk and improve structural integrity.
2019-11-13
OHP
95x5
115,135,150x3
160x3
165x3
160 2x3
175x1
Bent Over Barbell Row
185x6
205 4x6
Romanian Deadlift
275 3x6, 1x8
No place to bench. Was going to do Spoto Presses
Hammer Press Machine 3/4 reps w/ 2count pause at “bottom”
180x6 too light
230x6 (too heavy)
200 3x6 (goldilocks)
Felt like I worked, but not hard. Most was at an RPE 8 shading to 9
1 Like
According to the volume tracker, yesterday’s session contains the most volume I’ve done since starting tracking in July. But I don’t feel horribly depleted since 2 and 3 reps are being left in the tank for each set. I guess I’ll see how fatigue builds up further down the cycle.
I was supposed to do the BP and DL assistance stuff on Tuesday, but I didn’t pull my schedule together very well that day. The Wednesday session would have been about half the volume in that case.
2019-11-15
Beltless High-Bar Squat
135, 165, 195, 225x6
255 4x6
Shaded from RPE 7 to 8.5. Keep the weight the same next time around.
Neutral Grip Pullup
Bwx5
+35 x3
+70 4x3
Good Girl/Bad Girl Machine
140 3x10
Felt much heavier than 130 did last time. Hold weight here.
DB Hammer curls
60x3
55s 2x5
Leg Raises 3x10
whee.
Longer squat warmup, took the descent slowly there. Work sets normal. Much less hip pain than before.
2019-11-16
Banded Deadlift (monster mini, straps)
135,185, 225, 265, 315
355 4x3
Seated Axle Press w/ Chains
95+40x6
105+40x6
95+40 2x6
Trying to keep everything at an 8 RPE, which necessitated me lowering the DL weight to 10lbs less than what I originally planned. Grip was weak today so used straps.
2 Likes
2019-11-17
Bench Press
135,175x5
205x3
215x3
205 2x3
1 Arm DB Row
90 4x6
Machine rear laterals
70x15
60 2x15
2 Likes
Albino,
If your gym has a multi hip machine you might want to consider adding hip flexion in addition to abduction/adduction.
– Ralphie
Thinking of you…
Did Zercher, first time since…??? Just as awful as I remembered; I’ll keep it up.
Z
1 Like
I may have to try a Zercher at some point just to confirm that it is surely as painful as it looks. It must hurt like hell having that resting in the crook of your arms, no?
1 Like
Sorry to hijack…
I used a extra thick bar pad, and always will
I generally won’t do them without a pussy pad or elbow sleeves depending on the bar being used. But it is by nature an extremely uncomfortable lift. For me it’s the inability to breathe once the bar is taken from the rack.
No training.
Work is nutballs.
Yay software development.
1 Like
Got past the data migration piece - major stress reduction.
Been eating like crap, though, just trying to get calories in and that has resulted in both hips feeling/being inflamed. Like waves of pain in the joint, down the legs and across the back/sacrum.
Mostly fasted day before yesterday and ate only meat yesterday and it’s improved a lot.
Looks like I’m going back to keto eating.
2019-11-22
Clean and Press
95x5
115x5
135x3
150x3
165 3x3
A little too heavy…
Low Bar Squat
150x5
185x5
225x3
255x3
285 3x3
A little too light…
Neutral Grip Pullups
BWx6
+36 3x6
Tris and bis somexsome
2019-11-23
Busy tomorrow. Had to get it in tonight.
DL
405 3x3
BP with Neutral Grip Bar
215 3x3
Chest Supported DB row
75’s 3x6
Rear and side laterals
22.5 2x8
2 Likes
Rug Doctor is great for fatiguing the old rotator cuff. Spent Sunday cleaning carpets and moving furniture. Dunno how pressing assistance will go tonight and the lower back is pretty fatigued as well, so squat assistance may suffer too.
But it’s only assistance work, after all.
Got something stretchy/hurty going on the lower left abdomen that bears watching too.
2019-11-26
Seated Axle press w/ Chains
115+40x5 too greedy
105+40 3x6, 4 still too greedy
95+40x6
SSB Squat
255 4x6
Not hard, more like conditioning. Add another set next time.
Neutral Grip Pullups
70 4x3
AB wheel from knees
4x10
Because tomorrow is Thanksgiving.
2019-11-27
Spoto Presses w/ neutral grip bar, 2-count pause
185 4x6
Pendlay Row
235 4x3
RDL 2count pause, straps
275 4x6
Facepulls
3 x 10-15
Someone else set the weight on these, I just followed him. I have no idea how much it was
Upright rows
90 3x8
2 Likes
2019-11-29
OHP (wrist wraps)
165 5x3
Low Bar Squats
285 5x3
Neutral Grip Pullups
BW+35 5x6
DB Rear + side laterals
20’s 3x12+12
Into the last microcycle before deload…
2 Likes
2019-12-01
BP
215x3
205 4x3
Triceps were still sore from last OHP session
DL
405 5x3
Did better at keeping it close on the last two sets.
Chest Supported DB Row
75’s 5x6
Facepulls
70 2x12
1 Like