Reply With QuoteYeah, I get ~10% e1rm slumps on bad days, especially on deadlift.Originally Posted by DeriHughes
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Calories (esp. protein intake), hydration, sleep and alcohol intake have been highly sub optimal for the last couple of days. Paid the price with a horrible session this morning. Fortunately only had medium squats and presses planned so could still get the scheduled work done. A heavy session would not have gone.
Med squats - 200 x 5 x 3 @ 7-8, e1RM 254kg (-26kg from a week ago)
Press - 80 x 5 x 3 @ 7-8, e1RM 102kg
Garbage but hopefully no lasting damage done. Need to get my recovery dialled in much better.
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Yeah, I get ~10% e1rm slumps on bad days, especially on deadlift.
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Yeah, I hear that's a thing these days.
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That's good for me to remember!
Better session tonight. Comp bench, went up to 165 x 1 @ 7.5 (e1RM 182kg), then 150 x 3 x 5 @ 6.5-7.5.
I've pushed my comp grip a bit wider and started touching slightly lower. It's slower off the chest but feels stronger and more stable overall. Excited to see how it moves when I'm feeling fresher
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Had an unbroken 8 hours sleep last night. Still woke up feeling tired and lower back was cranky. Was pretty lethargic through this session, but better than Sunday.
Light squats, no belt - 180 x 5 x 2 @ 5 - lacked a bit of pop but felt light
Med deads, Oly shoes, no belt, figure 8 straps - 170 x 5 x 3 @ 5 - 7.5 - easy enough, but lower back still got pumped
2ct pause bench - up to 155 x 1 @ 6.5, 162.5 x 1 @ 7, 167.5 x 1 @ 8 - e1RM 182kg. Then 145 x 4 x 3 @ 7-7.5.
This is a pretty low stress week on TSFOSB, which I definitely need. I've dropped a bit of bench volume as well to help with recovery. Easter weekend will help too. Going to bench light tomorrow then start off volume week with a heavy 5x5 on squats on Sunday. Hopefully will have dumped a fair bit of fatigue by then.
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Heavy squats to mark an annual celebration of chocolate, rabbits and chocolate rabbits. And eggs.
Felt good going in. Nothing felt heavy in the session. Just couldn't move the damn bar for some reason. Still carrying some fatigue I guess.
Comp Squat - up to 245 x 1 @ 7, 252.5 x 1 @ 9 - e1RM 264kg
Then went 215 x 5 x 5 @ 7.5-8 on an 8 minute clock. 5kg lower than the same session last block, bit annoying. Just had to take what was there today. Three light squat sessions in a row now to recover so the real test will be where my e1RM is after that.
Just need to get volume deads out of the way on Wednesday first
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Comp bench tonight. Keeps on moving.
Paused singles up to 170 x 1 @ 8 - equal actual PR, e1RM PR @ 184kg
Then 160 x 2 x 5 @ 7-8.5. A month ago this session was doubles at 150, so I've basically added 10kg to my bench in a month, with no bodyweight gain.
Low volume again this week to deload a bit before testing next week. Want to lock in a four plate bench as a starting point for the next wave.
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Solid
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Just trying to keep my bench progress in touch with yours!
Long session this morning. Felt pretty good though.
Recovery squats, no belt - up to 170 x 5 x 2 - sluggish but light
Comp DL - up to 235 x 1 @ 7.5, e1RM 259kg. Lower back was pumping up after squats but this moved alright. DL appears to be progressing ok given overall fatigue at the moment.
Then beltless DL, straps - 200 x 5 x 4 @ 7.5 - 9 - 10kg PR for 5s across. Didn't do the 5th set as the rpe was creeping up. Took 8 mins rest so this took a pretty long time.
Slingshot bench - singles at 170 @ 6.5, 180 @ 7.5, e1RM 197kg, then 155 x 5 x 3 @ 6-7 on a 4 min clock
Whole session took about 1.45 hours
That's my heavy volume done for this cycle. 10 days of light squats & deads before intensity squats weekend after next.
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Mild hangover. Overdid the red wine last night. Worth it though.
Recovery squats II - 170 x 5 x 3 - nice and easy
Light bench - close grip, TnG, beltless - 140 x 4 x 3 @ 7-7.5 on 3 min clock. Nice to have 140 be a close grip light day weight these days.
Concept 2, 2km - 8'12. Mrs H has hired a rower to stay in shape during her pregnancy. Hard to find an excuse to avoid conditioning when there's a rowing machine in your kitchen.
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