65DSL's Training Log

[65DSL]

Well decided to give the back a rest today- no squats and or DLs.

Sun Macros:
87f, 329c, 232p

Mon Macros:
69f, 347c, 237p

Tues 6-27-17 PM

BW- 224.2

BS Day!

2 BD CG Bench
205x6,6,6 @ about 6, 2mins rest between sets

Press w belt
115x6,6,6 @ also about 6, 2 mins rest between sets

Seated Lat Pulls
135x16,16,14 30 secs rest

Hammer Curls
25x18,17,16 30 secs rest

Red Mini Band Face Pulls
x24,23,23 30 secs rest

Shoulder dislocates, static hang, stretches and brief foam rolling on back and shoulders

Evaluating making a change to an HLM type set up starting next week as what I am doing is not working well enough dissipating low back fatigue. Fun day, rested the back and got some work done.

[65DSL]

Back is feeling better, good session today! Also, have an appointment with a spine cracker tomorrow morning- may have to start seeing him weekly for adjustments if it goes well. I am a Chiro virgin so wish me luck- he has really helped my wife the last few weeks with some mobility issues so gotta see what all the hype is about.

Thurs 6-29-17 PM

BW 222.6

Squats w belt
315x5x3, 3mins rest, all @ about 7ish

TNG Bench wo belt
215x5x4, 2.5mins rest, @ 6-6.5ish

RDLs wo belt
185x8x3, 2.5mins rest, @ easy- thinking less than 5, hard to tell

Ab Wheel
x15,15,15

Weekly Tonnage:
Squat- 16,085lbs
Bench- 18,010lbs
DL- 4,625lbs

Definitely starting an HLM plan next week. After talking to a friend, re reading PPST3, reading the Barbell Prescription(good stuff) and sleeping on it a day or two here is what I have finally settled on:

Basic HLM Template

Day 1
(H) Squat, Cycle 5,3,1
(M) TNG B x5x5
(L) Lever Rows & Lat Pulls(Chins aggravate my elbows)
ABS/ GPP

Day 2
(L) Front Squat, Cycle 5,3
(H) DL, Cycle 5,3,1 and alternate with Block Pulls every other week cycling 5,3
(L) Press, cycle 5,3
Bi’s & Tri’s

Day 3
(M) Squat x5x3, 90% D1 (H)Sq
(H) Paused Bench, Cycle 5,3,1
CG/ Bench variant x6x2 backoff
(M) RDL x8x3
ABS/ GPP

In a nutshell every 3 weeks add 5lbs to squat and 3lbs to bench. Every 2 weeks add 5lbs to front squats and 2.5lbs to press. DL is every 5 weeks add 10lbs then drop to 5lbs as needed. Block pulls will also add 10lbs after the 5 week DL cycle. A bit worried that the volume drop and the slight deload(starting all the (H) lifts @ about 8ish) may cause some issues but I am sure long term the progress should be stellar and the low back fatigue should be alot less.

Will run this for 10 weeks, then a mini test week where I will shoot for x1 around 95% and x3 around 90%. This will set my attempts for meet. Then a short two week taper into the meet. Time to get this training turned around and make some progress.

[65DSL]

Got some good pops from the spine cracker. Looked at the xrays from last year, basically same stuff- pelvis tilted, arthritis, degenerative disk disease, etc. Good news is I felt better immediately. Not 100% pain free but definitely felt better, more free in my movements.

Fri Macros:
83f, 371c, 233p

Sat Macros:
77f, 330c, 230p

Sun 7-2-17 PM

W1D1

BW- 221.6

(H) Squat w belt & wwraps
320x5 @ 6ish
335x5 @ 7
315x5x2 around @ 6
3.5mins rest
E1RM: 424
Weight moved fast and felt good. Narrowed my stance up to a medium stance and dropped the bar a bit lower on the back. Also went back to thumbless grip. Focused on speed and making the plates ring at the top. Will start tracking my E1RMs again on the main lifts. Next week +25lbs for x3. If they feel as good as this may have to jump 10lbs instead of 5lbs after wk 3.

(M) TNG Bench
220x6, lost count
220x5x4 all around @ 6
2.5 mins rest
These felt great as well, had planned on not adding weight for a few weeks but will add 2.5lbs next week.

Lever Row
85x16x3 (8 each hand)
2 mins rest
These felt easy, will go up next week.

Seated Wide Grip Lat Pulldowns
135x17,16,12- 30 secs rest

Hammer Curls
31x16,13- 30 secs rest

Shoulder Dislocates
x10

Hanging Knee Raises
x14,14,13- 30 secs rest

Stretches

Done. Great session- have not felt this energized in awhile. Even better I felt great post session- no low back fatigue.

[65DSL]

Sun Macros:
88f, 323c, 226p

Mon Macros:
83f, 385c, 248p

Tues 7-4-17 PM

Happy 4th Everyone!

Bw-220.4

(L) Front Squat wo belt
140x5x3 around 6ish
2 mins rest

(H) DL w belt
390x5 @ 6.5
405x5 @ 7.5
385x5x2 @ 6.5-7
E1RM: 506, +10lbs, PR
4 mins rest
These felt good. After not pulling last week this was a good test to see the response- I would say great. Some si pain during the last couple of sets and post session but minimal. 1st time the E1RM has ever been over 500 for any lift, pretty pleased with that.

(L) Press w belt
125x5x4 @ 7-7.5
2 mins rest

EZ Bar Curls
75x8,8,7
1min rest

Plate LTEs
45x15,15,15
used a 45lb plate, next time will use the bar
1min rest

Overhead Tricep Ext
55x12,12,10
30 secs rest

Red Mini Band Pull Apartx18

[65DSL]

Sun Macros:
88f, 323c, 226p

Mon Macros:
83f, 385c, 248p

Tues 7-4-17 PM

Happy 4th Everyone!

Bw-220.4

(L) Front Squat wo belt
140x5x3 around 6ish
2 mins rest

(H) DL w belt
390x5 @ 6.5
405x5 @ 7.5
385x5x2 @ 6.5-7
E1RM: 506, +10lbs, PR
4 mins rest
These felt good. After not pulling last week this was a good test to see the response- I would say great. Some si pain during the last couple of sets and post session but minimal. 1st time the E1RM has ever been over 500 for any lift, pretty pleased with that.

(L) Press w belt
125x5x4 @ 7-7.5
2 mins rest

EZ Bar Curls
75x8,8,7
1min rest

Plate LTEs
45x15,15,15
used a 45lb plate, next time will use the bar
1min rest

Overhead Tricep Ext
55x12,12,10
30 secs rest

Red Mini Band Pull Apartx18

[65DSL]

Tues Macros:
78f, 347c, 224p

Wed Macros:
70f, 347c, 237p

Thurs 7-6-17 PM

W1D3

BW-222.2

(M) Squat w belt
320x5x3 @ 6-6.5
2.5 mins rest

(H) Paused Bench w belt & wwraps
214x5 @ 6.5
222x5 @ 7.5
210x5 @ 6
210x5 @ 6.5
210x5 @ 6
E1RM: 278, -2
3 mins rest
CG 2 Board Bench
2 mins from last x5 set
215x6 @ 8.5
215x6 @ 9.5
2 mins rest
Triceps were still sore from Tues, will drop the tricep work to 1 set on Tues. With CG and overhead press they are getting plenty of work. Thinking this was the reason for the E1RM drop.

(M) RDL w hooks
205x8x3
These got easier every set- RPEs were wonky here.

Hammer Curls
31x18,15 30 secs rest

AB Wheels
x15x3

Shoulder Dislocates, mini band face pulls and stretches

Good first week on the new plan, liking things so far.

Weekly Tonnage:
Squat- 13,325lbs
Bench- 16,130lbs
DL- 12,745lbs

[65DSL]

Thurs Macros:
85f, 360c, 230p

Fri Macros:
79f, 355c, 227p

Sat Macros:
100f, 366c, 252p

Sun 7-9-17 PM

W2D1

BW- 223.6

(H) Squat w belt & wwraps
345x3 @ 6.5
360x3 @ 8
340x3 @ 6.5
340x3x2 @ 7
4mins rest
E1RM: 419, -5
Weight moved ok but felt very heavy. Squat in a rut, E1RMs have been within 5 or 6lbs, up or down from 420ish, for the last 2 months. Probably need more volume but not sure the low back can handle it. Hopefully consistent programming will help as well. May try and add a set when the next 3 week block of 5,3,1 starts.

(M) TNG Bench wo belt
220x5x4 all around @ 7
3 mins rest
Meh day continues, same weight +1 RPE from last week. Dropped back to 4 sets of 5 as well.

Lever Row
85x16x3 (8 each hand) @ 6
2 mins rest

Seated Wide Grip Lat Pulldowns
135x18,16,15- 1 min rest

Hammer Curls
31x18,15- 30 secs rest

Band Pull Apart
x24

Shoulder Dislocates
x10

Hanging Knee Raises
x16,15,15- 30 secs rest

Stretches

[65DSL]

Sun Macros:
73f, 350c, 242p

Mon Macros:
89f, 362c, 226p

Tues 7-11-17 PM

Bw-223.4

(L) Front Squat wo belt
RX @7x3x4
155x3 @ Easy
165x3 @ Easy 7
165x3x2 @ 6.5
E1RM: 199
2 mins rest

(H) 4" Block Pulls w belt
RX @8x5x4
365x5 @ Easy
380x5 @ 6.5
395x5 @ Easy 8, 40+lbs PR
395x5 @ 7.5
E1RM: 494, +40lbs, PR
3 mins rest
Always pulled these after DLing, 1st time doing these "fresh". I can see these quickly passing my DL shortly, felt real good.

(L) Press w belt
RX @7x3x5
133x3 @ 6.5
135x3 @ Easy 7
135x3 @ 6.5
135x3 @ 7
135x3 @ 6.5
E1RM: 163
2 mins rest

EZ Bar Curls w belt
75x12,11,10
1min rest.
These bothered my back last week so I belted up. Felt good today, will add weight next week.

BB LTEs
45x12, 50x15, 55x15
1min rest
Last week was the first time I have ever done these, used a 45lb plate last week. Graduated to the bar this week out of the rack. Will add weight next week.

Red Mini Band Pull Apartx25
Foam rolling glutes and low back

Right glute was bothering me again, feels better today. Went back to RPEs to regulate intensity, was feeling a bit lost without them. Will also increase volume slightly. loving the HLM, session was 1 hr 10mins today. Block pulls only took 17mins.

[65DSL]

Tues Macros:
89f, 362c, 226p

Wed Macros:
71f, 356c, 231p

Thurs 7-13-17 PM

W2D3

BW-220.6

(M) Squat w belt
325x5 @ 6.5
340x5 @ easy 8
340x5 @ 8.5
E1RM: 417, -2
3 mins rest
First @8 set looked a little high to me, was happier with depth on set 2 so I used that RPE for E1RM. Probably would have been an @8 fresh so no too worried at the drop.

(H) Paused Bench w belt & wwraps
232x3 @ 6.5
241x3 @ 7.5
250x3 @ Hard 8
241x3 @ 7.5
241x3 @ Easy 8
241x3 @ 8
E1RM: 289, +11
3.5 - 3 mins rest
CG 2 Board Be nch
3 mins from last x5 set
215x6 @ 7.5
215x6 @ 8
3 mins rest
Man bench felt awesome- 250 felt nice and light, might have been less than @ 8. Biggest surge in my bench E1RM I think ever. Hopeful this means good things!

(M) RDL w hooks
225x8 @ 6.5
235x8 @ 7.5
245x8 @ 8, PR
E1RM: 331, PR
Like last week these seemed to get almost easier despite adding weight.

Hammer Curls
31x20,17 30 secs rest

AB Wheels
x16x2, x15

Shoulder Dislocates and stretches.
Foam rolling glutes, low back and right shoulder.

Good session, feeling excited about next week- bench and squat singles. Wrapped my glute area in Voodoo floss for my squats- seemed to help loosen the glute up. Some low back fatigue after the squats but all in all not bad. Decided to give compression wear a try- I like it. Not sure it will make much difference but it does make changing knee and elbow sleeves easy! Loading videos now, will post later this evening or in the am.

Weekly Tonnage:
Squat- 12,3150lbs
Bench- 13,337lbs
DL- 13,315lbs

[65DSL]

Squat 340x5 set 2:


Bench 250x3:


RDL 245x8: