Are you experiencing a performance drop after the meet? My training hasn't been all that great since the meet. Definitely in a valley. Also, missed a week of training and that did a number. I'm hoping it pick back up by next week.
I'm guessing you are starting a new cycle as I see lower intensity and more volume.
About caffeine, have you tried caffeine pills? I recently got on them, and take like a pill and a half (300 mg) before my sessions. I do experience the increased focus, but it's more subtle.
Oh yeah, and tempo squats are a bitch.
Last edited by Randeep Khaund; 12-25-2014 at 12:03 AM.
The first week back definitely felt brutal and I felt my performance was down because of general fatigue. This week my E1RMs probably are a bit lower, but I THINK it's because I'm working in a higher rep range that I'm not accustomed to. Either that or the RPE chart I'm using isn't accurate at rep ranges > 5.
Yeah, starting a nice long cycle since my next week is the last weekend of April. Plenty of time to get volume in.
I've tried caffeine pills, but I couldn't time them well. I'm thinking I might use truenutrition.com to build my own preworkout blend with caffeine and beta alanine.
Friday, December 26th, 2014
Bodyweight: BUY A SCALE NIKHIL GODDAMN.
Paused Squat
245 x 5 @ 7.5
260 x 5 @ 8.5
265 x 5 @ 9
E1RM: 315.5 lbs
Bench Press (TnG)
170 x 5 @ lol
185 x 5 @ 8.5
195 x 5 @ 8.5
Called it here because I couldn't find a spotter, but 200 x 5 should have been doable.
E1RM: 237.8 lbs
Press
95 x 10 @ 8-ish
100 x 5 @ 10
90 x 6 @ 10
E1RM: 137.7 lbs
Notes:
1) I suck at judging RPEs on the press. A small jump in weight kills my ability to get reps, but probably the fatigue of the 10 prior reps kicked in.
2) Bench pressing was significantly better today vs last week's 175 x 5 @ 9. I ended up leaving a little on the table but that's fine, it gives me something to grow into over the next couple of months. I took a slightly wider grip today and it made a world of difference. I'll continue to play with grip width, but this seems to be the magic placement
3) Pretty sure my paused squat E1RM is a PR. I expect that I SHOULD be good for a 335 beltless squat and a 360-ish comp squat.
Saturday, December 27th, 2014
Merged my last training day and first GPP session of the week. The holidays got the best of me.
Paused Deadlifts
275 x 5 @ 7.5
295 x 5 @ 8
315 x 5 @ 9
The pause was a little too short for my liking on the top set but meh.
E1RM: 375 lbs
Slingshot Bench Press (TnG)
195 x 5 @ 7.5
210 x 5 @ 8
225 x 4 @ 10
E1RM: 252.8 LBS
DB Rows
60 lbs x 52 reps in 10 minutes
Weighted Situps
35 lbs x 22 reps x death
Mega cramp. Lots of caffeine + lots of water = a need for more BCAAs intraworkout
HIIT
Airdyne intervals
0:15 on, 1:45 off, 6 rounds
Notes:
I need to be stricter on the pause on the deadlifts. Trying to get psyched up for the pulls made me really aggressive and just tore the bar off the floor. I don't even know if I paused the first rep to be honest.
Slingshot benching is fun. I should have taken 215 or 220 for my top set, but two plates seemed more fun and I'm a child. Anyway, I missed the last rep because 1) I'm too weak, 2) I misgrooved the bar and launched it over my face, and 3) I lost my hip tension and my ass came off the bench (probably led to the misgroove). I should be a little stricter here about checking the RPE chart and sticking to the plan.
Otherwise, GPP was fine - the airdyne kicked my ass so I kept the intervals a touch shorter. I'll try again tomorrow since I still have more GPP for this week.
Sunday, December 28th, 2014
Bodyweight: 165.0 lbs
GPP
DB Rows
60 lbs x 60 reps in 10 minutes
Ab Wheel from knees
72 reps in 10 minutes
HIIT
Airdyne intervals
0:20 on, 1:40 off, 6 rounds
Notes:
Something about the Airdyne makes me regret every decision I've ever made in my life.
Also, it's pretty cool that one day after doing GPP I can repeat basically the same thing and see better performance.
Monday, December 29th, 2014
Bodyweight: 165.2 right before training (ie food and liquid in me)
Competition Squat
295 x 4 @ 7.5-ish
305 x 4 @ 8
310 x 3 @ 9.5
290 x 4 @ 9
E1RM: 363.1 - 352.3 lbs
Competition Bench
185 x 4 @ 7.5
195 x 3 @ 8.5 (wtf)
180 x 4 x 3
E1RM: 221.6 lbs #povertybench
2ct Paused Bench Press
170 x 3 @ 7-ish?
180 x 3 @ 8-ish
185 x 3 @ 8.875
175 x 3 @ 9
E1RM: ~209 lbs
Notes:
1) On the top set of squats, I got seriously pitched forward because I didn't take the time to tighten up before the descent, so I struggled to get it back above the midfoot. It cost me my top set and probably a backoff set.
2) Comp bench...up from last week, down from where I want it.
3) 2ct benching went better than expected, I really focused on pushing myself into the bench and it felt stronger than my comp benching. Stupid.
Tuesday, December 30th, 2014
Bodyweight: 164.6 lbs
Competition Deadlifts (1:00pm)
345 x 2 @ bar slip
Changed bars
345 x 4 @ 8-ish
360 x 1 @ 10
340 x 1 @ 10
My back was shot. Thoughts below on why.
Close Grip Bench Press
145 x 9 @ 7
150 x 9 @ 8
155 x 9 @ 9
145 x 9 @ 9
E1RM: 209.5 lbs
Front Squats
155 x 9 @ fast
175 x 9
stopped here from wrist/forearm pain
Competition Deadlifts (8:00pm)
345 x 4 @ Usain Bolt fast.
ab cramp stopped me here
Notes:
Deadlifting is inconsistent, but I figured one thing out. Hex plates at NYSC throw my setup off, I'm 90% sure it's basically a deficit deadlift. I tried again at Powerhouse with the rubber plates and things felt way smoother. I was taken out of commission by a shitty ab cramp while setting up for 360 lbs (yay) but I chalk that up to accumulated fatigue from the first training session + plenty of caffeine through the day. Regardless, I now know - I need to be pickier about my gym choice for deadlifts if only so I can keep my setup consistent.
On the other hand, close grip benching is going well...so I think I can be a solid bench bro.