Kyle's PL log

[cjangelo]

Sorry to be dense, but I'm interested in the timeline- you pushed the squat hard for 7 weeks, then backed off for 3, and now you feel like you're peaking. Is that right? 7+3? Or did you mean 4+3 for 7 weeks total?

[KyleMask]

Sorry to be dense, but I'm interested in the timeline- you pushed the squat hard for 7 weeks, then backed off for 3, and now you feel like you're peaking. Is that right? 7+3? Or did you mean 4+3 for 7 weeks total?

I wasn't very clear. It was really 3 weeks of extremely high volume spread over 2 days/week (42,175 lbs of work volume in week 3 alone), 1 week of deload that didn't really take, then 3 weeks of reduced volume 1 day/week. I was still extremely fatigued week 5, a little better week 6, and pretty strong week 7. Week 7 was 10,800 lbs of work set volume compared to the 42,175 lbs of week 3, so volume has dropped off considerably, but I still wouldn't consider it super low.

[KyleMask]

11/13
Press 205 4x6
Started to do some wide grip bench but pec felt vulnerable so quit
Pullups bw+45 5x6

[cjangelo]

Thanks for the reply. You hit any PRs during this supercompensation, or you're not allowing yourself to attempt any?

[KyleMask]

Thanks for the reply. You hit any PRs during this supercompensation, or you're not allowing yourself to attempt any?

Probably won't attempt any until late December/early January with a meet coming up on Jan 30.

[KyleMask]

11/16
4" deficit deadlift - 565x4 (prob could have grinded 6 reps total, easily would've had 5)
Snatch grip deadlift - 495 3x4
DB row - 120 3x20

--Very good day. 565x4 was lighter than 550x4 two weeks ago.

[roryh82]

Glad to hear it went so well. See you Wednesday.

[KyleMask]

You bet, Rory.

11/17
Bench (paused) - 325x4,4,4,4,5 (did 5 on final set b/c I wanted at least one set at RPE 8, but not sure I quite got there)
Close grip bench - 295 3x4 (really easy)
Pulldown 4x10

--Pec felt tender today, so I babied the first few sets at 325. Still, the weight moved well and I felt strong. Weighed 209 this morning, so will be looking at 198 in January unless I gain some weight. Two weeks out from the meet, if I'm over 213, I'll go 220; if 213 or under, will go 198.

[KyleMask]

11/19
Squat - 475x4,4,4,4,5

--Could have hit 8 even on the last set. Felt great today. RPE 7-8 range seems to be the sweet spot when I'm accumulating volume.

[Austin Baraki]

RPE 7-8 range seems to be the sweet spot when I'm accumulating volume.

Definitely agree with this. It's a big shift in mindset for most who like to train up to RPE 10 every day, but it really works well and leaves you feeling better/less beat up in general, IMO.