t-money's log, in search of the one training program to rule them all

[t-money]

Squat

10 @ bar, 5 @ 95, 4 @ 115, 2 @ 135, 1 @ 145, 3x5 @ 150

These felt easy - a lot easier than Thursday. I was hitting depth although probably just below parallel (i shoot for ass to grass. high bar. don't judge too hard y'all). I've been working on ankle mobility and re-measured using the wall test (keep foot flat on ground and push knee to wall) - improved by a half inch on each side over the past two weeks. Proper mobility helps a lotttttttttt. I didn't good morning each of these reps up like I tend to do in the struggle to get my hips back under the bar after leaning too far forward.

Bench
10 @ bar, 5 @ 75, 1 @ 95, 3x5 @ 100

Very chill.

Deadlift
5 @ 135, 5 @ 165, 5 @ 185

BW: 151.4

This session was unexpectedly easy. I thought I hadn't really gained any strength since I took a break from SS about six months ago, but things felt really easy (today at least). I'm rapidly approaching the sticking points for squats and bench though. Press hasn't gone anywhere, but oh well who cares. Deadlift hasn't gone up, but I haven't been paying it much attention lately. Squat SOS is what I'm after.

[MarthaF]

Oh it will. Just wait... until I start failing... every single session...

Noo I don't want that to happen!! Shouldn't happen with good programming at least. May the gainz be with you T.

[t-money]

Blargh.

Squat
10 @ bar, 5 @ 95, 3 @ 115, 2 @ 135, 1 @ 145, 2,f @ 155, 1 @ 152.5, 3x5 @ 135

My lower back is rekt. I don't know if it's tiredness from squats or tightness, but I need to spend some more time cozying up with my foam roller because lower/middle back pissiness is a theme. Also, it's way too early to be failing squats.

OHP deload
10 @ 15# dumbbells, 5 @ 45, 3x5 @ 60

Going to work back up in 2# increments. 2 is roughly 3.5% increase, so it's not so small when you're working with such a small weight to begin with.

Neutral grip weighted pull-ups
3x5 @ +10

At least these worked out.

BW: 151.4

Squats? WHY? The last workout was so easy too.

[Mr. Bingley]

ah, the sore lower back blues...how's your sleep been? I find after squatting a bit if I sleep on the wrong side my lower back is ouchy for a day or so. Well, what really kills my back is the commute on the bus.

[t-money]

ah, the sore lower back blues...how's your sleep been? I find after squatting a bit if I sleep on the wrong side my lower back is ouchy for a day or so. Well, what really kills my back is the commute on the bus.

Yeah. I work a desk job so I'm sure that's not helping at all to keep my back from seizing up. My posture is not great while sitting either; I tend to slouch. Nothing like lifting to remind you of your bad posture... but at least this way I can correct it. I definitely don't want to advance only once a week or so on squats when they're still light.

[Mr. Bingley]

Nothing like lifting to remind you of your bad posture...

even better: nothing like lifting to cure your bad posture. After 3 years of this my posture as I saunter down the street is amazingly improved so keep at it

[t-money]

even better: nothing like lifting to cure your bad posture. After 3 years of this my posture as I saunter down the street is amazingly improved so keep at it

Definitely true. Something about the activation from OHPs makes me stand up straight. Also, the feeling of bad-assery that comes from lifting.

[t-money]

6/1

Squat
10 @ bar, 5 @ 95, 3 @ 125, 2 @ 145, 5 @ 155, 2x5 @ 145

I could feel my lower back tensing up at 155 so took it down to 145. On to micro-loading squats! If I could keep a consistent progression with 2.5# jumps, then that's 30# a month, which is more than my squat has gone up in like, ever. I'd take like 15# a month easy.

Bench
8 @ bar, 5 @ 75, 1 @ 95, 3x5 @ 102.5

So noice.

Deadlift with moarrr volume
5 @ 135, 5 @ 165, 5 @ 185, 3x5 @ 195

OHP for those bangin' shoulders - goal is 4 x 8-12 reps, preferably more towards 12
12 @ 15# dumbbells, 12 @ 20#, 8 @ 25#, 11 @ 20#

BW: 150.0

[Mr. Bingley]

lots-o-deads!

[t-money]

lots-o-deads!

Mooarrrr volume on deads! Father Rippetoe of the Book of Strength suggested moar volume on deads for the ladies, so I thought I'd give it a go. It's gonna be rough as it gets heavy tho.

6/4

I <3 this session.

Squat
10 @ bar, 5 @ 95, 3 @ 115, 2 @ 135, 1 @ 145, 3x5 @ 155 w/ belt
- The last couple reps were pretty ugly and good morning-ey. Is that a strength or technique thing? Probably both. I still have a hard time getting my hips under the bar getting out of the hole.

OHP
8 @ 15# dbs, 5 @ 45, 5 @ 55, 3x5 @ 62.5
- Experimenting with press 1.0 (?) vs 2.0. Forget which is which. The one where you pop your hips to give the bar a nudge up. If I can get the bar off my shoulders I can generally get it all the way up.

Weighted neutral grip pull-ups
4x4 @ +12.5
- Going for 3x5 next time around.

Dumbbell bench
12 @ 25#, 15 @ 25#, 6 @ 30#, 12 @ 25#
- Dunno if I should shoot for reps to failure to encourage hypertrophy? I dunno. I do know I need bigger guns.

BW: 150.6#