Anthony King's Log

[Anthony King]

Intensity Deadlift 375x1, 425x1, 470x1 pr, 420x2
Bench re-LP 215x5x3
Medium Squat 320x3x3

Deadlift was the grindy-est rep I've ever done.

[Anthony King]

Moved again. New neighborhood gym has dire equipment but the squat rack is always empty and they let you keep a permanent locker, so it's a mixed bag.

I'm headed out of town tomorrow morning so I did today's sesh on one less day of rest. Turns out I needed it.

Squat singles 355x1, 385xfail, 385xfail. Well shit. 315x2x2

Bench re-LP 220x5x3

[Anthony King]

Press re-LP 130x5x3
Light Squat 280x5x2
DB Bench 130x8,8,8,6 (90s rest)
LTE 60x10x4

[Anthony King]

Volume Deadlift 355x6x5
Bench re-LP 225x4, 205x5, 210x5, 210x4
Medium Squat 315x3x3

Damn I need more sleep and food. I was alone in the gym and would have gone for the fifth rep on bench if I had a spotter, but honestly I think I'd have failed. Time to get more complicated with the bench programming. I'll alternate volume one day and push a top set going forward.

"Medium" squats feel like absolute hell after volume deadlifts.

[Anthony King]

Press re-LP 135x5x3
Light Paused Squat 225x5x3
LTE 67x10x3
Some cable tricep extensions and chest flys

[Anthony King]

Squat 300x5x5
Bench 227.5x4, (210x5x2s)
Chins 7m, got 30reps

No spotter again on Bench and I didn't got for the fifth rep. I'll look hard at the power rack to see if I can bench in that, but the hole spacing is very big and I'm doubtful I could get the lift off and safeties to hit where I'd like.

[Anthony King]

I'm arranging things a little differently, taking the HLM template from The Barbell Prescription and using it for squats, along with the "Increased Deadlift Frequency Variant" (Fig. 24-12). I've never run out TM or HLM, and I think life is settled enough to run out squat and deadlifts using the HLM format in TBP.

The program I was using from Baker's site was pretty good, but the progress was a little slow, and I don't think I was touching intensity frequently enough for someone at my level of development (late-early intermediate). I think the single heavy day for the taxing lifts will be good--I'll put the heavy day on Sunday so that physical labor doesn't interfere with it too much. I'm going to prioritize the press since my current gym doesn't have 1) a good bench (too narrow) or 2) a place to bench heavy with safeties which means 3) if there isn't a suitable spotter there (which often happens) I can't go for marginal reps. So bench will be an accessory (or is it assistance) lift for the bench right now.

I've heard Rip type/say a hundred times that if you have a physical job you'll adapt and it won't interfere with training. I'm not sure what timeframe he's looking at. I've been doing my job for a couple of months and I can now do a very hard day's worth of work and do something like the "medium" day I did today--I couldn't have done that in the first three weeks that I started, but I still wouldn't be able to go for a PR after scything and hand-cutting grass for hours in the summer heat. I do notice that my intra-set recovery is better than it was before. I'm as fresh four minutes after squatting as I used to be after six.

I had to shoe-horn in a "Medium" day today so I could start doing Sunday Heavy days.

Press (still LP'ing this one) 137.5x5x3.
that was much more difficult than it would have been if I was recovered.
Squat 280x5x3 6% reduction from last heavy day
easier than I thought, my back let fatigued heeding in and I worked about squads bu kxzzl
Deadlift 375x5 (10% reduction from e5rm)
Bench 185x6x3

[Anthony King]

HLM Heavy Day

Squat 310x5x4
Press re-LP 140x5x3
Deadlift 420x3

A little underecovered from the volume on Tuesday and not eating and sleeping great, but I felt decent for being a little off.

[Anthony King]

Light Day

Press 142.5x5
Squat 270x5x2
Bench 185x4, 205x5x3
Deadlift 335x5
LTE 67x8x3

[Anthony King]

Yikes. Long break. Moving and life and job interruption. Back at it today, will be LP'ing for a bit.

Squat 275x5x2
Press 120x5x2
Deadlift 365x5