Thurs, Feb 16th
Press 172.5 X 5
Made it this week so it was definitely a recovery issue from too much bench volume. I'm going to drop back down 5lbs to 235 for next monday, which is 90% of intensity day bench
Bench 260 X 4
I tried benching in the rack for the first time today because I find the hooks on the regular benches too low (they are nonadjustable). The set up was good in terms of setting the safety pins, but the J hooks were massive so for me to be far enough away from them that I could do finish the rep unobstructed I was too far away to unrack it properly int he first place so it defeated the purpose of even going in the rack. I thought I had the balance right by the final work set, but I cracked the hell out of the hook on the 4th rep and lost my position so gave up. I'm pretty sure I've got it next week.
Triceps 10 X 3 on last weight stack of the cable press downs (2 mins)
Two additional points:
The last rep on the press was quite a struggle, but then I realised I hadnt fully got under the bar. This seems to be what happens when I fail a press so I must concentrate on doing that quicker.
This was the the first day I used my inzer belt. It didnt feel as tight as my cheapo Sports authority one, but I felt much more stable. It was difficult to find a spot for it though in between my hips and ribs so squatting tomorrow with it is going to be interesting.
Fri, Feb 17th
Sqt 340 X 5
Dead 385 X 5
After last weeks questions about back extension I recorded them this week
Warm up - http://www.youtube.com/watch?v=YiolIHsqgdc
Work set - http://youtu.be/Dbvx7D31hyw
The lumbar region actually looks fine, and a hell of a lot better than it felt, but I'm unsure about whether the give in the thoracic is acceptable.
65 X 10, 85 X 10, 10
Chins +60 X 5, 4 (and a half), 4
Hanging leg raises 15 X 4
Weighted crunch +25 X 15, 15, 12
Plank +25 @35 seconds.
This came on the back of a slightly reduced load for volume day this week - 285 down from 290 for the past couple of weeks. I'm going to go back up 290 next week (84% of next weeks intensity) and creep it up 1lb per week.
Originally Posted by LimieJosh
Nice work to get it!
I'm having the same issues now. My squat is stuck at 330lbs for 5 reps. I keep missing last rep (2 weeks in a row). I've been doing my volume day on Sunday when I have plenty of time and no stress and doing intensity on Thursday night after work. This past week I got 305x5x5 and felt like I recovered from it well for Thursday. I realize I don't have a big spread. Maybe I'll drop volume day back some and see if it helps. I have a hard time getting my head into lifting on Thursday night after a long day, so I think that is part of it.
When you were missing and decided to cut volume did you feel recovered or were you still sore etc.?
I've only failed on the squat once and that was a result of subbing in DE style deads for cleans on volume day. I gave up that experiment after one try and have been progressing nicely every time since. Despite not finding the volume workout particularly challenging at 290 I dailed back the weight in response to the general conversation about the appropriate Volume-Intensity ratio. I am starting to realise I am far better at completing a volume session than I am recovering from it so I was just being extra careful to reign in myself. With that said, as well as I had been doing on intensity day up until now I definitely felt more recovered this morning. Whether that's the result of better acclimation to the volume workout or the result of the 5lb drop I dont know, but it's another reminder to balance carefully the need to drive adaptation with the need to be recovered enough to go heavy later in the week.
If I were you, even it it's only for a week for the sake of experimentation I would drop back on volume by 20-30lbs just to see if you can feel the difference in whether you are more recovered in time to go for 330.
Mon, Deb 20th
Bench 237 X 5 X 5
My last volume bench session on Feb 2 wasnt difficult to complete, but I simply didnt recover from it. I scaled back 3lbs and concentrated on working through the sets quickly (around 3 mins a time)
DE Press 115 X 3 X 8
Pull ups - accumulated 40 in 4 sets (12, 10, 7, 6, the rest)
I havent been making progress on my high volume pull ups so decided to change it up a bit. My goal was simply to accumulate 40 reps in however many sets it took, without doing any more than 12/set and not pushing any set to failure. For progression I'm going to try and hit them all in 4 sets and then ramp up to 45 then 50, then add 5lbs and start again.
Tue, Feb 21st
I have meetings all day so was forced back to my old morning routine and a 6am workout.
Sqt 290 X 5 X 5
These were great and got through them on a fairly strict 3min rest interval with relative ease.
Clean 189 X 12 on the minute
3 mins rest
195 X 1, 202 X 1, 203 X 1
Thurs, Feb 24th
Press 175 X 4
Bench 260 X 5
Push Press 185 X 1 and 197 X 1
Triceps - Cable push downs 92.5 (second last weight on stack) X 10 X 4
It seems I do less well on this session the week I do volume bench.
Fri Feb 25th
Sqt 345 X 5
Dead 390 X 4
Rip commented that in my set last week I was too far in front of the bar at set up with too horizontal a back angle, which produced a forward drift of the bar off the floor and contributed to the thoracic rounding. I think they were better this time, but bailed on the last rep
390 X 1
395 X 1
405 X 1
No additional back work because of the extra deads.
Last edited by LimieJosh; 02-28-2012 at 12:23 PM.
Reason: Video added