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Fatigue dissipated to 1 ( took longer than I thought it would,for my reference another 9 days past test week for a meet peak. )
New cycle starts today
Sunday 5 October 2014
Low stress week , prep week. Day 1 accumulation.
Squat no belt no sleeves
365x5@8
385x5@9.5
375x5@9.5
Bench ( comp pause)no belt small wrist wraps
225x5@8
240x5@10. ( last rep almost stopped)
235x5@9.5
Lever rows
225x8x3. @8-8.5
I am using a ladder method within my blocks to push up volume progressively, I am still using RPE but I have goals.
Last cycle volume block main squat tops sets listed first this blocks targets second
W1 375x5 385x5. No belt or sleeves
W2 385x4 395x4 No belt or sleeves
W3 395x5. 405x5 with belt and sleeves
W4 405x4. 415x4 with belt and sleeves.
It's out there now, if I wuss out I better be hurt or sick, or overly fatigued from an unforeseen emergency, otherwise I don't have an excuse. This is the block that builds the next big squat pr. I want 500damnit.
I have a ladder for the deadlift established but my bench last cycle was a bit random so I am establishing a better system this cycle for future reference points.
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Tuesday October 7,2014 low fatigue target week.
up early this morning couldn't fall back to sleep so I decided to hit the press lifts this morning and deadlift later this afternoon out of consideration for my neighbors and wife still sleeping.
TRAC
Continue training as normal( numbers bouncing around a bit due to re adaption during this ramp up)
Press
160x5@9
170x5@9.5
Bench tng narrower grip pinkies inside the rings.
210x8x3@8-9
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Tues oct 7,14
Pm
Tired all day poor sleep seemed common last night. Damn that moon.
Deadlift squat shoes no belt 135x5 225x4,315x2,365x1
414x5 alternated hook and alternating. Every rep was slow and sucked. Form looked ok. Just weak sauce today but met objectives.
No back offs the top set sucked enough today.
Last edited by Bryan Dobson; 10-07-2014 at 06:22 PM.
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Thursday 9 October 2014 last of low stress week
TRAC says to carry on like every day
Pause squat 2ct no belt or sleeves.
335x6@9
325x6@9
2ct pause bench.
225x5@8.5
225x5@9
Attempt at Halting deadlifts. Doh no belt squat shoes
135x7@6 more like knee high deadlifts
225x5@7. Looked like I didn't know what I was doing
315x8@9. A couple actually looked correct( loosely ) leg extension was a bit mistimed on a couple and locking the hip hinge angle is a challenge. I will keep this as an assistance deadlift for a while and see if I can master it. I will review the tutorial before I try it next time.
Off to Texas to visit family for a week in the morning. ( Houston)
Last edited by Bryan Dobson; 10-09-2014 at 06:19 PM.
Member
I'll be really interested to see how the halting deadlifts work out. I've always considered adding them to my routine but have done deficits instead.
Have a nice vacation.
✓ Member
After your comment in my log I was curious...475x1 is a good ways off, you'll bit 500 before I do, good meet numbers, congrats!
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Thanks, not counting my chickens till I squat them.Originally Posted by Mac Ward
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Monday 13 October 2014
TRAC continue training as normal. Medium week
Training at the league city, Texas warehouse gym.
Squatno belt no sleeves.45x10,135x5,225x3,315x1,365x1
395x4@9.5
375x4@9.
A little stiff in the lower back lately. rep two in top set was harder than last rep, got forward onto toes that rep. I hit close enough to fatigue. The Texas power bar I chose was a bit screwed up on one sleeve I should have inspected it closer.
Bench45x15,135x5,185x3,205x1,225x1
245x4@9.5
230x4@8.5
230x4@8.5
230x4@9
Lever rows
225x8x3@8 about the time I started these a thunderstorm hit and the doors were closes...a sweat fest.
Couple of sets of hammer curls.
Member
Wednesday15Oct14
TRAC
You are recovering much better than expected. Add 2 extra sets to each movement or 3% fatigue to your planned training.
( that bumps me from 5% planned, 8% target. ) sea level has done owners for my recovery.
Training at the League city Warehouse gym again.
Press 45x15,135x4,
155x4@7
170x4@8.5
175x4@9
165x4@8
165x4@8.5
165x4@9
deadliftno belt, squat shoes. Hook grip on a Texas power bar because they seem to like them here. ( thumbs on fire)
135x5,225x3,315x1
395x4@8
415x4@9 ( I wanted 425 but this worked out well)
380x4@8
380x4@9
Really working on setting the back in proper extension.
bench tng slightly narrow grip pinkies inside the rings
45x10,135x5,185x1
210x8@8
210x8@8.5
210x8@9.5
That burned out quickly.. The press volume caught up with me..
Push downs 60
Face pulls 60
Hammer curls 30
Decent day of volume. Readjusting myself from the do or die goals and getting back into the process. The weight will go up when it goes up.
Member
NICE!You are recovering much better than expected. Add 2 extra sets to each movement or 3% fatigue to your planned training.
A little enviousDecent day of volume. Readjusting myself from the do or die goals and getting back into the process. The weight will go up when it goes up.
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