Kyle's PL log

[DRice311]

Lol.

[KyleMask]

I'm going to have the biggest nipples on the board.

11/6
Speed deadlift (150 lbs band tension) + 345 8x2, 425x1,1
Speed squat 315 5x2
Planks w/ 100 lbs on back x30,30,45 sec.

--Stuff felt pretty good today.

[KyleMask]

yesterday's workout was on 11/5. typo above.

11/6
Bench (paused) 320x1, (not paused) 275x10, close grip 275 5x5
Fat handle db row 100 4x15

[KyleMask]

11/8
Squat 460x1, 405x10 (1-2 reps in tank, this was an all time 2 rep PR w/ 405)
2 sec pause squat 335 5x5
Press 225x1, 185 5x5

--Excellent day. 405x10 is a cool milestone. Thank god this was the last week of 10's because I almost lost my candy bar after the set. I've been eating a candy bar before every workout and it really seems to be helping. More than creatine.

My squat form held up pretty well. The only issue I'm having is that sometimes I let the weight drive me too deep. My squats at the meet were 2-3 inches low, which is evident even from the front. I'm fine with that. But sometimes my training squats end up 4-5 inches deep and I lose some tension in my hamstrings. I need to consciously work on cutting my squats 2-3 inches higher than where I think they should be.

I had to do presses today because I can't train tomorrow. Have a wedding to attend. Next week will be a deload on everything but deadlifts. Deadlifts will be heavy.

[DRice311]

got damn Kyle. that is pretty damn impressive man. Is this new programming?? I don't think I've ever seen you do 10's before, but I'm probably wrong.

[KyleMask]

Yeah, Dana. It's a mash up between linear and block periodization. I only take 1 top set, but I accumulate volume with a variation such as pause squats or close grip bench at the beginning of the training cycle. I have 3 weeks of 10's and 3 weeks of 7's-8's with high volume (for an old man). Then I have 3 weeks of 5's and 3 weeks of 3's with moderate volume. Then I have a couple of weeks of doubles/singles and low volume before attempting a new training max.

I'm making sure to hit at least an 85-90% single every week, even during the early accumulation weeks, in order not get too shitty at singles.

[KyleMask]

11/12

4" deficit deadlift 585x2 (10 lb PR double)
Snatch grip deadlift 245x5, 315x5, 405x5, 495x3
GHR 3x10
1 min plank w/ 90 lbs on back

--good one today. Now a week of deload. Felt strong but not explosive today. Definitely a tad overreached. Weighed 202 this morning. I've drastically increased calories and protein in the last 2 months and I'm dropping weight like crazy. Strength is good, though.

[KyleMask]

11/13 Deload bench day

Bench 225x5
Pullups bwx10, bw+45x5, bw+55x5, bw+65x5
Hammer rows several sets

[KyleMask]

11/15 Deload squat and press day

Squat 405x1, 315x5
Press 135x5, 165x5, 185x1
Pullups 2x10

[KyleMask]

11/19

Speed deadlift (150 band tension) + 355 6x2, +405x1, +455x1
Squat 335 6x2
1 min plank w/ 100 lbs on back
ab pulldowns 3x20