wk105's Log

[wk105]

24/3

Exercise:	Deadlift w/belt			Exercise:	3ct Pause Bench
Set #	Load	Reps	RPE	Set #	Load	Reps	RPE
1	205	5	6	1	130	4	6.5
2	210	5	7	2	132.5	4	7.5
3	215	5	8	3	132.5	4	8.5
4	182.5	5	7	4	127.5	4	8.5
5	182.5	5	7	5	125	4	9
6	182.5	5	7.5	6	120	4	8.5

Roughly 6 mins between deadlifts sets and 3 mins between bench.

Pros: elbow pain gone on bench (strength should be back to normal in a week or so after the volume), and top-end deadlift strength getting better (pleased by e1rm 265kg today, despite squat volume 2 days ago).

Cons: deadlift work capacity still just isn't there yet - huge drop off after 215x5@8 due to intense localised lumbar fatigue. Anyway, at least I completed the protocol pretty accurately.

[wk105]

25/3

AM session

Exercise:	Push Press
Set #	Load	Reps	RPE
1	80	7	6
2	85	7	6
3	92.5	7	7.5
4	95	7	8.5
5	90	7	10

There's hardly any difference between these and my normal press. Probably technical inefficiency.

PM session

Exercise:	Pin Squat
Set #	Load	Reps	RPE
1	170	7	6.5
2	175	7	7.5
3	185	7	8.5

Had planned a drop set but couldn't do it because my lower-back fatigue was too high after set 3 - so tight it was hard to walk. Calmed down after massage with the lacrosse ball and about 30 minutes rest. Not sure what the physiology of this is, but it's irritating. Pin squat e1rm 240kg, though - PR.

[wk105]

26/3

Exercise:	Bench (touch and go)			Exercise:	Wide Grip Bench		no tag
Set #	Load	Reps	RPE	Set #	Load	Reps	RPE
1	137.5	7	8.5	1	112.5	7	7
2	140	6	10	2	115	7	8
3	127.5	7	8	3	117.5	4	10 (right pec pain)
4	127.5	7	10	4	100	6	9 (pain again)

25 chins in 5'.

Back not as tight as yesterday. Should be able to get the remaining pin squats and 2ct deadlifts in after all.

[wk105]

27/3

Still felt a bit tight and stiff but did some Petrizzo-recommended stuff and felt a lot better.

Exercise:	Pin Squat
Set #	Load	Reps	RPE
1	192.5	4	6.5
2	197.5	4	7
3	202.5	4	7.5
4	202.5	4	8
5	202.5	4	9
6	192.5	4	8
7	172.5	7	7.5

Added set 7 to make up for the missed set last time, and to show pin squats who's boss. Higher e1rm than before, too - 246kg.

I definitely prefer these to 2ct pause squats. I find I have to stay even tighter at the bottom, and they're great for correcting knee slide at the bottom as well.

[wk105]

28/3

Exercise:	2ct Pause Deadlift
Set #	Load	Reps	RPE
1	190	4	6
2	195	4	7
3	200	4	8
4	200	4	8
5	200	4	8
6	200	4	8.5

Concentrated on driving through the mid-foot. Starting to feel a bit better.

[lou t]

paused deadlifts and squats are great for correcting form and training to stay tight.
When you pause, where in the ROM is the pause? I usually paused @ 1" off floor.

[wk105]

Yeah, 1" - just as the plates leave the floor. Counterintuitively, they also seem to really help my lower back.


Here's Mike T toying with 605 for 8:

[lou t]

awesome

[wk105]

29/3

Exercise:	Press			Exercise:	Barbell Row
Set #	Load	Reps	RPE	Set #	Load	Reps	RPE
1	95	5	7	1	115	9	7
2	100	5	8	2	120	9	8
3	105	4	9.5	3	125	9	9
4	95	5	9	4	117.5	9	8

25 chins in 5'

[wk105]

31/3

Exercise:	Competition Raw Bench
Set #	Load	Reps	RPE
1	140	4	6.5
2	145	4	7.5
3	150	4	10
4	140	4	8
5	140	4	9
6	135	3	10
7	125	4	8

Set 2 was OK, but then I just felt drained. Disappointing, but at least my elbows were painless.