Finding Out that the Iron Never Lies

[bustermonkey2]

Sept 22, 2016
Bodywt 209 lbs. Continuing to get close to 205 goal weight. I really am tired of watching my portion size at this point.

Bench, 1st rep paused, w/ wraps @ 340 lbs-3,3,2 Failed on 3rd rep of last set although it was pretty close. Sticking point about 3 inches off chest. My right shoulder was a bit sore throughout all sets, including warmup.

Press @ 175 lbs-3,3,3,3,3 Pretty quick

Bench @ 225 lbs-10,10. Pretty fatigued with sore right shoulder so called it.

[idlehands]

Well
Done on the squats man !

[bustermonkey2]

Well
Done on the squats man !

Thanks- squats are still doing ok but I've lost a fair amount on bench, press and deadlift. I've lost about 23 lbs in last 5 months so no big surprise on press and bench. My deadlift has plummeted due to overuse of straps so the weight just feels real heavy.

Sept 24, 2016
Bodywt 207 lbs- Getting real close to 205 goal

Squats @ 345 lbs-3,3,3,3,3 Pretty quick

Con. Deadlifts @ 445 lbs-3,3,0. I had to really struggle to finish out 1st two sets and then had nothing for third set. I'm confident it will get better once I get used to holding onto the weights without straps.


Sep 26, 2016

Bench, 1st rep paused w/ wraps @ 340 lbs-2,1. Weight just felt real heavy today. Right shoulder pretty sore too. Weight loss is awful for bench.
Bench, 1st rep paused w/ wraps @ 315 lbs-2,2 Rpe 9. Just to get a little more work done.

Press @ 205 lbs-1,1,1 Rpe 10 on last set.

Bench @ 225 lbs-10,10 Very fatigued by this point.

[idlehands]

Thanks- squats are still doing ok but I've lost a fair amount on bench, press and deadlift. I've lost about 23 lbs in last 5 months so no big surprise on press and bench. My deadlift has plummeted due to overuse of straps so the weight just feels real heavy.

Sept 24, 2016
Bodywt 207 lbs- Getting real close to 205 goal

Squats @ 345 lbs-3,3,3,3,3 Pretty quick

Con. Deadlifts @ 445 lbs-3,3,0. I had to really struggle to finish out 1st two sets and then had nothing for third set. I'm confident it will get better once I get used to holding onto the weights without straps.


Sep 26, 2016

Bench, 1st rep paused w/ wraps @ 340 lbs-2,1. Weight just felt real heavy today. Right shoulder pretty sore too. Weight loss is awful for bench.
Bench, 1st rep paused w/ wraps @ 315 lbs-2,2 Rpe 9. Just to get a little more work done.

Press @ 205 lbs-1,1,1 Rpe 10 on last set.

Bench @ 225 lbs-10,10 Very fatigued by this point.

Man your press is more than me too! I've only been getting seated at home. Doing the classic meet in October and I was a horror show trying a push press for overload at 205 this weekend.

What are the bench wraps ? Wrist? Or elbow? Seen a guy at my gym w elbow ones

[bustermonkey2]

I'm using wrist wraps on bench. I don't think they add much in weight lifted but do seem to take some pressure off my wrists which can get a bit sore at heavier weights.

Sept 27, 2016
Bodyweight 206 lbs. Almost there to 205. Hopefully I will get some strength back after my weight stabilizes.

Squat w wraps @ 475 lbs-1
Squat w wraps @ 495 lbs-1
Squat w wraps @ 520 lbs-1. PR. Rpe 10. Barely got it as it stalled about halfway.

Chins - 15,15. Tired by this point.

Bent row @ 135 lbs-10.

I skipped 2nd set of rows and all curls due to time and I was exhausted by this point.

[idlehands]

I'm using wrist wraps on bench. I don't think they add much in weight lifted but do seem to take some pressure off my wrists which can get a bit sore at heavier weights.

Sept 27, 2016
Bodyweight 206 lbs. Almost there to 205. Hopefully I will get some strength back after my weight stabilizes.

Squat w wraps @ 475 lbs-1
Squat w wraps @ 495 lbs-1
Squat w wraps @ 520 lbs-1. PR. Rpe 10. Barely got it as it stalled about halfway.

Chins - 15,15. Tired by this point.

Bent row @ 135 lbs-10.

I skipped 2nd set of rows and all curls due to time and I was exhausted by this point.

For sure. More stable platform. My wraps are getting a little beat up. Im about to order some sbds. I have max rpm for years. Those were rigid. Then slingshot , longer. Less rigid but made up for it in length so similar.

Buddy says the sbds are pimp. #retailTherapy

[Bryan Dobson]

I'm using wrist wraps on bench. I don't think they add much in weight lifted but do seem to take some pressure off my wrists which can get a bit sore at heavier weights.

Sept 27, 2016
Bodyweight 206 lbs. Almost there to 205. Hopefully I will get some strength back after my weight stabilizes.

Squat w wraps @ 475 lbs-1
Squat w wraps @ 495 lbs-1
Squat w wraps @ 520 lbs-1. PR. Rpe 10. Barely got it as it stalled about halfway.

Chins - 15,15. Tired by this point.

Bent row @ 135 lbs-10.

I skipped 2nd set of rows and all curls due to time and I was exhausted by this point.

I came to a similar conclusion during my meet about the belt during bench press.. Adds absolutely nothing...but it preserves the back for the deadlift to come.

[bustermonkey2]

Sept 30, 2016
Bodywt 206 lbs. I just need to tough it out to drop the last pound and I can eat at maintenance, which would be a big improvement. I'm getting a bad cold though and just wasn't into training today.

I skipped bench yesterday because my right shoulder has been persistently sore since 9/26.
Bench- warmed up to 315 and stopped due to shoulder pain. I wish I knew the issue. Maybe a few days off will fix it.

Deadlift @ 455 lbs-1. Felt harder than it should. I experimented with wider conventional stance but it didn't feel right.
Deadlift @ 475-0 Fail. Mostly I just couldn't commit to this today. Too much weight loss coupled with getting sick is killing my motivation to gut it out.
Deadlift @ 315 lbs-lots. Lots of different grip widths and stances. Medium conventional stance seemed best today.

This was one of the worst training sessions I've ever had. I think I just need to drop the last pound so I can eat a bit more and take a couple of days off.

[bustermonkey2]

Oct 4, 2016
Bodywt 206 lbs (was 205 lbs yesterday #goal weight achieved)

I was sick from Sept 30- October 2nd. I originally thought it was just a cold but developed into cough and fever. I am still not 100% but I have a meet on October 22nd and I don't have much time to try to salvage my now pitiful deadlift. I have made some very poor training and programming choices in terms of deadlift over he last few months including: 1) Almost exclusively using straps which screwed up my mental evaluation of how heavy weights felt and reduced grip strength; 2) Only pulling heavy weights (85% and more) only 1 time per 3 weeks; and (3) Only deadlifting 3-15 reps per week with an average of 9 reps/week which simply isn't enough volume for me.
I'm going to work up to a heavy single/double followed by 4 backoff sets of 4 ala original urban kitten assault. I only have time to get 3 workouts in prior to the meet. I'm going to stick with semi sumo since I've been spending too much time fixating on various conventional stances instead of just getting the work done.

Sumo Deadlift @ 465 lbs-2 RPE 10. 1st rep was ok but 2nd was a struggle.
Sumo deadlift @ 405 lbs-4,4,1,1. After 2nd set my hands were shot with swelling and red irritated skin. I was also pretty fatigued. Too much strap use and too little volume has really messed up my grip and stamina on deads.

Next time I'll add some weight to the top set and see if I can hit sets 3 and 4 at 405. I think I've lost about 50 lbs or 10% off my deadlift in the last 5 months. Granted, I've lost about 10% of my body mass over the same time frame but I really think the culprit was strap use and poor programming.

[bustermonkey2]

Oct 5, 2016
Bodywt 205 lbs. Just need to maintain until Oct 21 and do a water cut and maybe skip a couple meals.

Bench, 1st rep paused @ 315-2,2,2, w/ wraps-2,2,2 RPE 9.5. I planned on doing triples but 1st set felt worse than it should. Pretty good right shoulder pain through all sets. Tentative plan is keep doing 6 sets of doubles three times/week until meet and keep trying to move weights up.

Press @ 155 lbs-3
Press @ 165 lbs-3,3

Dips-15,15,15

After workout I self massaged right shoulder which seemed to hlp a fair bit. Pain is in right side in the meaty part as opposed to joint itself. Hoping it's just a strain.


Oct 6, 2016
Bodywt 205 lbs

Squats @ 430 lb-5 PR, 2, 5. Rpe 10. 1st set was real tough, probably Rpe 9.75. 2nd set felt off balance from the start so reracked after just a couple reps. Last set I just barely got 5 reps so I called it good. I think it's been 10 days since last squats which was only for 3 singles so I may be a bit detrained here.

Bench, 1st rep paused @ 320 lbs-1. I wanted to see if I could get some bench in but just too sore from yesterday's bench session to do anything.