Finding Out that the Iron Never Lies

[bustermonkey2]

July 4, 2018
Bodywt 232 lbs

Quick session just to make sure I don't detrain. I'm not fully recovered from the meet on June 30th.

Squats @ 315 lbs-5, @ 325 lbs-5 Ok. A little stiff but generally ok.

Bench @ 225 lbs-5. Shoulders sore; @ 275 lbs-5. Shoulders still very sore.

[bustermonkey2]

July 7, 2018
Quick Session- Limited Time.

Press @ 185 lbs-5,5 Rpe 9.5
Deadlift @ 405 lbs-5 Thumbs hurt oretty bad. Haven't done enough deadlifting as of late.

[bustermonkey2]

New Programming Heavy/Light /Medium 12 Week Taper (Andy Baker Barbell Club Model)

I'm going to switch to Heavy/Light /Medium 12 Week Taper which is prepared by Andy Baker in his Barbell Club. I've been doing the powerbuilding over the last few months (or was until my infected tooth issue). Although I liked the new exercises and variety of the powerbuilding model, it seemed like I wasn't making any new pr's on the core lifts. With the Heavy/Light/Medium model, I'm getting more exposure to the core lifts so it may drive some more progress. The downside is these are time intensive sessions, and I haven't done this much volume since I started seriously lifting LP style around 7-8 years ago.

I'm using the following estimated 1RM's for this 12 week taper:

Squat @ 480 lbs
Deadlift @ 555 lbs
Bench @ 380 lbs
Press @ 225 lbs.

These are about 10-20 lbs lighter than my true pr's from last November, but should be pretty close to where I am right now. I will also be alternating conventional deads with sumo on a set by set basis. I haven't done sumo in several years, but it generally seemed like I could get an extra 20 lbs or so out of sumo. I'd love to finally hit a 600 lb deadlift, and that might help me do it.



July 10, 2018

Squats @ 335 lbs-5,5,5,5,5 Rpe 9.0. Very tiring.

Bench @ 265 lbs-5,5,5,5,5 Rpe 8.0. I was exhausted already by this point. Gym was hot and I haven't done his much work in a session in a long time.

Barbell rows @ 185 lbs-8,8,8. Rpe 9.0 Dead tired.

Chins-8,8. I got through the session but it took about 2 hours. Hopefully I will adjust to the increased workload.

[bustermonkey2]

July 12, 2018

I knew this would be a tough session. I haven't done any big volume sessions in a few months and haven't done more than a single set in a month. I also haven't really pulled sumo in years but I'm going to start alternating conventional and sumo from set to set.

Squats @ 285 lbs-5,5,5 Although my legs were still a bit stiff from a few days ago, this wasn't that bad.
Press @ 155 lbs-5,5,5,5,5 Rpe 8.0 Fine
Deadlifts@ 385 lbs-5 Not too bad although thumbs hurt from hook grip
Sumo deadlifts @ 385 lbs-5. Thumbs on fire.
Deadlifts W/ straps @ 385-5. Very tired with some form breakdown.
Sumo deadlifts w/ straps-5. Lots of form breakdown by reps 3-5. Very tired and need to get sumo form under control. Rpe 9.5
Close grip bench @ 185-8,8 Rpe 9.0 Chest pretty sore.

[bustermonkey2]

July 14, 2018

Squats @ 315 lbs-5,5,5,5 Rpe 8.5
Bench @ 245 lbs-5,5,5,5 Rpe 8.5
Rom. Deadlifts w/ straps @ 225 lbs-8,8,8 Rpe 9.0
Dips bodywt-20,20


July 16, 2018

Sqts @ 345 lbs-5,5,5,5,5 Rpe 8.5
Bench @ 275 lbs-5,5,5,5,5 Rpe 8.5
Bbell Rows @ 195 lbs-8,8,8 Rpe 9.0
Chins-9,9

[bustermonkey2]

July 18, 2018
Bodywt 231 lbs

Squats @ 295 lbs-5,5,5
Press @ 165 lbs-5,5,5,5,5 Rpe 9.0 Pretty quick with about 2 minutes between sets
Deads @ 400 lbs-5
Sumo deads @ 400-5
Deads w/ straps @ 400-5
Sumo deads w/ straps @ 400-5 Rpe 9.0. Very tired and sweaty but better than last week. Thumbs were also much better on 1st sets when I actually gripped bar. I'll keep using straps after 1st 2 sets.
Close grip bench @ 195 lbs-8,8 Rpe 8.5

[bustermonkey2]

July 20, 2018
Squats @ 325 lbs-5,5,5,5 Rpe 8.5
Bench @ 255 lbs-5,5,5,5 Rpe 8.5
Rom. Deadlifts w/ straps @ 235 lbs-8,8,8 Rpe 9.0
Dips bodywt-22,22


July 23, 2018
Bodywt 236 (a bit heavier than I should be)
Sqts @ 355 lbs-5,5,5,5,5 Rpe 9.0
Bench @ 280 lbs-5,5,5,5,5 Rpe 9.0
Bbell Rows @ 200 lbs-8,8,8 Rpe 9.0
Chins-10,10

[bustermonkey2]

July 25, 2018
Squats @ 305 lbs-5,5,5 Rpe 8.0
Press @ 165 lbs-5,5,5,5,5 Rpe 8.0
Deads @ 410 lbs-5
Sumo Deads @ 410-5
Deads w/ straps @ 410-5
Sumo deads w/ straps-5 Rpe 9.25. I get really fatigued with deadlifts by the 4th set.
Close grip bench @ 205 lbs-8,8 Rpe 8.0

[bustermonkey2]

July 27, 2018
Time was limited so rushed through session with limited rest periods.
Squats @ 330 lbs-5,5,5,5 Rpe 8.5
Bench @ 265 lbs-5,5,5,5 Rpe 8.5
Rom. deadlifts w/ straps @ 245 lbs-8,8,8 Rpe 8.5
Skipped dips due to time constraints

July 29, 2018
Squats @ 365 lbs-5,5,5,5,5 Rpe 9.0
Bench @ 290 lbs-5,5,5,5,5, Rpe 9.0
Bbell rows @ 205 lbs-8,8,8 Rpe 9.0
Chins-11,10

[bustermonkey2]

Aug 2, 2018
I've been moving my office to a new building over the last few days and been too busy (and tired) to get a chance to lift. I forced myself to go in at about 8:00 p.m., just so I don't detrain. Additionally, my regular gym is closed this week for annual cleaning do I'm using the crappy satellite location with those cheap too thick barbells and rusty weights that are a struggle to get on and off the bar.

Squats @ 315 lbs-5,5,5 Rpe 8.0. Ok, although the rack is a bit too high with the safeties so it was distracting to sometimes bang into them.
Press @ 170 lbs-5,5,5,5,5 Rpe 8.5
Deadlifts w/ straps @ 420 lbs-5. I tired to hook grip the thick bar and it was just a no go so I used straps.
Sumo deads w/ straps @ 420-5. This didn't work well due to the thicker bar as my finger and thumbs were getting pulled open as I pulled the bar over my thighs. Only going to do conventional with this type of bar from now on.
Deads w/ straps @ 420 lbs-5,5. Rpe 9.5, mostly due to exhaustion. I was very tired by the last set. I really can't get a good session done at the end of a long day.
Skipped close grip bench due to exhaustion.