Manveer Gets Competitive

[manveer]

Nice. Pin squats looked tight and smooth

Thanks!

BW (10/1): not measured

Sleep (9/30 evening): 8h12m, 2x awake, 12x restless

HRV (10/1 morning): HRV 54, HR 66, readiness 10. Probably going to stop logging HRV here, because I don't think anyone cares.

2016-10-01 - GPP
Mobility - 10 mins (hip mobility)
Giving the ab wheel a rest again this week as it agitates my left pec, which is actually feeling good at the moment.

I was eagerly awaiting my new programming for next week, which arrived this morning. Looks quite different from what I've been doing. Working up to x1 @8 on comp and assistance lifts each day. Here's tomorrow's work:

Day 1 (P1)
Squat w/belt x1 @8 then move to 78%x4x7 (-15%).
Competition Raw Bench x1 @8 then move to 94%x1x5 (+1%).
Wide Grip Bench x3 @6, x3 @7, x3 @8 plus 3 down sets (repeat)

Looks like my top single should be about 485-495. Squat has regressed, which is disappointing, but I just have to build from this point.

Going to substitute press v1 for comp bench and wide grip press for wide grip bench.

[bean counter]

I was eagerly awaiting my new programming for next week, which arrived this morning. Looks quite different from what I've been doing. Working up to x1 @8 on comp and assistance lifts each day. Here's tomorrow's work:

Day 1 (P1)
Squat w/belt x1 @8 then move to 78%x4x7 (-15%).
Competition Raw Bench x1 @8 then move to 94%x1x5 (+1%).
Wide Grip Bench x3 @6, x3 @7, x3 @8 plus 3 down sets (repeat)

Are you in the new Guided Programming group now?

The competition lift programming format is similar to what I've got at the moment (next week: 1 @ 8, -18% 5s X 4r). Is autoregulation being pared back in scope? First there was Mike's move away from autoregulating volume, now we're seeing sets being programmed based on the daily E1RM, rather than with their own RPEs. I did sign up for that seminar with Mike in the end, so maybe something to ask him then.

[manveer]

Are you in the new Guided Programming group now?

The competition lift programming format is similar to what I've got at the moment (next week: 1 @ 8, -18% 5s X 4r). Is autoregulation being pared back in scope? First there was Mike's move away from autoregulating volume, now we're seeing sets being programmed based on the daily E1RM, rather than with their own RPEs. I did sign up for that seminar with Mike in the end, so maybe something to ask him then.

Yes, I'm in the new GP group.

I guess you could say that it's being pared back, although the top single for the day determines the loading for volume work so it's still pretty crucial. Autoregulation is also done through TRAC, which has improved and is playing a bigger role now as a result.

Also:

[Hassan Mansour]

I think you'll like the singles @8 deal. Takes a bit of the edge off of the multiple rep sets. Jordan has me do it for pretty much all of my strength work. Keeping the reps really low during the warm-ups is a great way to save time too.

[manveer]

I think you'll like the singles @8 deal. Takes a bit of the edge off of the multiple rep sets. Jordan has me do it for pretty much all of my strength work. Keeping the reps really low during the warm-ups is a great way to save time too.

Yeah, I do like it.

BW (10/2 morning): 239.6#

Sleep (10/1 evening): 6h52m, 1x awake, 14x restless

TRAC: Add 1 set per exercise.

W12D1 - 2016-10-02
Squat w/ belt
495x1 @8.5
410x4 @7
410x4 @7
410x4 @7.5
410x4 @7.5
410x4 @8
410x4 @8.5
410x4 @8.5
410x4 @8.5
e1RM=527
Bar speeds all pretty fast - slowest was .39 m/s for the sets at 410, but RPE went up because it was harder to control the bar path as I fatigued. I went with a more aggressive top single because I'm in denial about the strength loss, but it's clearly there. The goal was @8. Now that I look at it on video, maybe 8.5 was too conservative. I think my bar speed device is messed up, because it has been throwing out numbers that are clearly wrong. It said the 495 rep was .25 m/s but it looks significantly faster.

~5 mins between sets. A couple more before the last one since it was an extra set.

I guess the strategy of this new training group is just blunt force application of volume.

Press v1 w/ belt
207.5x1 @8.5
207.5x1 @9
197.5x1 @8.5
197.5x1 @9
187.5x1 @8
187.5x1 @8
187.5x1 @8
e1RM=221
Heavier than expected, but probably a result of the squats.

Wide Grip Press v1 w/ belt
135x3 @6
142.5x3 @7
150x3 @7.5
150x3 @7.5
150x3 @8
150x3 @8
150x3 @8
e1RM=177
Might've done one more set at 150, lost track.

Flight to Vegas tomorrow, have to pack. Luckily I made the upgrade, so I maybe I can get some extra sleep in.

Video: 2016 10 02 Squat 495x1 410x4 Press 207 5x1 - YouTube

[DallasLynx]

Your bar speed and the way your form looked made the 495 look like @7 to me (at worst). That would be a 550-560 E1RM.

[Dwayne_KONG_Wint]

I agree with DLynx

[manveer]

Your bar speed and the way your form looked made the 495 look like @7 to me (at worst). That would be a 550-560 E1RM.

I agree with DLynx

Thanks, guys. I agree it was significantly easier than 8.5. I'm just going to call it @8 and base next week's training on that.

[kfreeman85]

Hope this new programming gets you back in the gainzZz train.

[manveer]

Hope this new programming gets you back in the gainzZz train.

Thanks! Me too.

At a Lifetime Fitness today. So much gym fuckery going on around me. I should've gone to a real PL gym, but this was free, closer and with better hours. Lots of content for the "joined a new gym" thread. I might keep editing this post to live blog between sets.

Two bros were doing curls in the power rack next to me when I arrived. They were really serious about it too, counting and saying "let's go!" "Your technique was great on the last set!"

Then this other guy comes in and starts doing something like a clean on top of a bosu ball, then OHP, then moving to HBBS position and squatting with it. WTF... But this is so entertaining.

Bumpers are so wide I couldn't load my (pitiful) top set of 475. Had to use damn hex plates, so now the bar is rolling around between most reps. The bar is one of those garbage, but expensive, Iron Grip bars. Good thing I only have to pull 7000 deadlifts today.

40 y/o white dude with a shaved head is here with his son, but it's not MBasic. Otherwise we would be talking about the correct starting position for cleans (mid-foot with high hips, obviously).

Bro is half-squatting to a box with 335 or something. Glared at me after his set. I am so impress.

Benching with the Iron Grip bars with no chalk and a slick bench makes things more exciting.

I'm joining the functional crowd. Single leg hack squats. Probably not even full ROM.

I think some guy was laughing with his female friend about my striped tube socks. Was it funny when I benched your lifetime half squat PR with a 2ct pause 15 mins ago, brah?