kmbryl's training log: Lifting big and being awesome!

[kmbrly]

Because I don't understand how to start a new thread...

Previous SSLP log: I squat for chocolate: A novice log for SSLP

Previous post(s):
I am back and only eating chocolate iifym, still wearing yoga pants, and remain a lov

Read the prompts...lol

[kmbrly]

So much volume....

•Comp DL, sumo 6@7, 6@8, 6@9 w/4% fatigue
2x6x45 RDL, 5x135, 5x165,

6x185@7, no belt
6x205@8, belt
6x220@9, "" switch grip


-4%, 6x211@9

•3ct bench 6@7, 6@8, 6@9 w/4% fatigue
5x45, 5x65,

6x75@7
6x78@8
6x81@9

-4%, 6x77.5@8.5
-0%, 6x"""@9

•No belt squat 7@7, 7@8, 7@9 w/4% fatigue
2x5x45, 5x95, 5x125,

7x155@7
7x167.5@8
7x172.5@9.5

-4%, 165.5@9

Thank goodness for high macro days 210/40/130, now it's time to eat

[kmbrly]

--->5/17

Did my conditioning at home, that always ends up in way to much soreness, it was so meh outside -I didn't want to leave the house. I got some very interesting looks from the people in my building -ha!

•MEx3, superset dips and push-ups
-Dips on table w/feet up on chair.
-Push-ups count until either, knee comes down or can't complete.
25:5, 22:5, 16:6

•Accumulate 8min plank variations, on elbows:
-Time stops when leg or hips drop.
1:33 alt. R/L
1:18 L/R
1:16 R/L
1:01 L/R
1:50 full plank from elbows
1:01 ""

•HIIT x9 rounds,
0:20 to 1:40 work:rest- speed rope
# missed
1,2,3,2,2,3,1,0,3

+3 for x3 >2 misses.
# missed
1,2,0

--->5/18

Feeling under-recovered, I was bummed about these RPEs, but tis the way of lifting. Keep on pushing that weight up, the intensity will get there.

• LBBS 6@7, 6@8, 6@9 w/4% fatigue
2x5x45, 5x95, 5x125, 5x155,

6x185@7.5
6x190@8.5
6x190@9

-2%, 6x186@8.5
-2%, 6x182@9

• Comp bench 6@7, 6@8, 6@9 w/4% fatigue
5x45, 5x65, 5x75,

6x80@7
6x85@8
6x90@9

-2%, 6x88@9
-2%, 6x86@9.5

•pin bench 8@7, 8@8, 8@9 w/4% fatigue

8x71@7.5
8x71.5@8
8x72@9

-4%, 8x69@9

--->5/19

I spoke to soon about feeling fatigued and under-recovered
Had to do back-to-back training, working night shifts this week, gotta get the training sessions in!

• Pin squat 5@7, 5@8, 5@9 w/4% fatigue
2x5x45, 5x95, 5x125,

5x155@7
5x175@8
5x195@9.5

No fractionals available-
-2%, 5x190@10 [4-1]
-\%, repeat 8 --->5x175@9

•Floor press 5@7, 5@8, 5@9 w/4% fatigue
5x45, 5x65, 5x75,

5x80@7
5x85@8
5x90@9

No fractionals available-
-4%, 5x87.5@8
-0%, 5x"""@8.5
""", 5x"""@9

•Power clean
-Build up to a heavy triple, then do 3x3@95%---
2x5x45 hang cleans, 3x65, 3x85, 3x105, 3x107.5

No fractionals available-
3x3@102.5

Happy training, cheers!

[kmbrly]

---> 5/22
Conditioning
•Chin-ups, x3 ME chin-ups-
7,7,5 [6-1]
•8 min GHD sit-ups:
Total: 114
•HIIT x9 rounds,
alt. erg (7) and speed rope
0:20 to 1:40 work:rest-
1:45.2, 1:43.0, 1:44.1, 1:45.2, 1:41.0
#missed: 0,0 (83reps),0 (82),1 (72)

---> 5/23
•Comp DL, sumo 6@7, 6@8, 6@9 w/4% fatigue
2x6x45 RDL, 5x135, 5x165,

6x195@7
6x225@8
6x235@9[emoji844]

https://vimeo.com/129288226

-2%, 6x230@8.5
-2%, 6x225@9

•Press 5@7, 5@8, 5@9 w/4% fatigue
5x45, 5x55, 5x65,

5x67.5@7
5x68.5@8
5x70@9

-4%, 5x67@10 [4-1]
95% of 67#, 5x63.5@9

•Front squat 8@7, 8@8, 8@9 w/4% fatigue
2x5x45, 5x95,

8x125@7.5
8x125@8
8x127.5@9

-4%, 8x122.5@9

---> 5/24, conditioning at home...
•MEx3, superset dips and 3x10 push-ups
-Dips on table w/feet up on chair.
27:10, 23:8+2, 19:6+4
•Accumulate 8 min plank, alt. variations:
R side, straight arm- 1:00, 1:01
L side, ""- 1:00, 1:02,
Full, on elbows- 2:00, 2:00

•HIIT x9 rounds, speed rope
0:20 to 1:40 work:rest-
#missed 2,1,1,0,0,1,0,0,1
+6 burpees for missed reps

---> 5/25
• LBBS 5@7, 5@8, 5@9 w/4% fatigue
2x5x45, 5x95, 5x125, 5x155,

5x185@7
5x195@8
5x205@9

No fractionals-
-4%, 5x195@9

• Comp bench 5@7, 5@8, 5@9 w/4% fatigue
5x45, 5x65, 5x85,

5x90@7
5x90@8
5x95@9

No fractionals
-4%, 5x90@8.5
-0%, 5x90@9

•2ct bench 8@7, 8@8, repeat RPE 8 until@9

8x70@7
8x75@10 [7-1]

8x65@8
8x65@9

---> 5/27
• Squat w/chains* 5@7, 5@8, 5@9 w/4% fatigue

2x5x45, 5x95, 5x95*, 5x125*,

5x135@7
5x145@7.5
5x160@8
5x160@9, misload-womp womp

https://vimeo.com/129288331

-2%, 5x157@8.5
-2%, 5x154@9

•Floor press 5@7, 5@8, 5@9 w/4% fatigue

5x45, 5x65, 5x75,

5x85@7
5x95@8
5x105@9

-2%, 5x103@9
-2%, 5x101@9

•Conventional DL 5@7, 5@8, 5@9 w/4% fatigue

2x5x45 RDL, 5x135, 5x165,

5x175@7
5x180@8
5x185@9

-4%, 5x177.5@9

---> 5/28
•Comp DL, sumo 5@7, 5@8, 5@9 w/4% fatigue
2x6x45 RDL, 5x135, 5x165,

5x200@7
5x230@8.5
5x240@9[emoji844]

https://vimeo.com/129288381

No fractionals available
-4%, 5x230@9

•3ct bench 5@7, 5@8, 5@9 w/4% fatigue
5x45, 5x65,

5x85@7
5x87.5@8
5x90@9

Fractionals n/a, 2 min bw sets-
-4%, 5x85@8
-0%, 5x85@8.5
""", 5x85@9

•No belt squat 8@7, 8@8, repeat RPE 8 till it's a 9.
2x5x45, 5x95,

8x125@7
8x145@8...

2 min bw sets
8x145@8.5
""" @9

All-in-all pretty happy with the training week, with a couple of work PRs for sumo and a chin-up PR! Goalzzz for 3x10. Squats have felt really heavy, and benching is loving the volume.

Lots of hours in at work with a rotating schedule has me loving RPE and day-dreaming about unlimited carbs...the reverse continues.

Cheers!

[kmbrly]

Sunday 5/31, conditioning at home:
•MEx3, superset dips and 3x10 push-ups
-Dips on table w/feet up on chair.
27:10, 21:10, 19:6+4

•Accumulate 8 min plank, alt. variations:
Full, on elbows- 2:01, 2:26
L side, straight arm- 1:16, 0:31
R side, ""- 1:16, 0:41

•HIIT x9 rounds, speed rope
0:20 to 1:40 work:rest-
#missed 0,1,1,2,0,0,0,3,1...0
...x1 repeat interval for x1 w/3 misses + 8 burpees for missed reps.

Monday 6/1:
• LBBS 4@7, 4@8, 4@9 w/4% fatigue
2x5x45, 4x95, 4x125, 4x155,

4x185@7
4x200@8
4x210@9

-2%, 4x206@8.5
-2%, 4x202@9

• Comp bench 4@7, 4@8, 4@9 w/4% fatigue
5x45, 4x70, 4x85,

4x100@7
4x103@8
4x106@9
https://vimeo.com/130052146

-2%, 4x104@8.5
-2%, 4x102@9

•pin bench 7@7, 7@8, 7@9 w/4% fatigue
7x85@7
7x87.5@8
7x90@9

-2%, 4x88@8.5
-2%, 4x86@9

Tuesday 6/2, conditioning:
•Chin-ups, x3 ME chin-ups-
5[6-1], 5, 3[4-1]
•8 min incline sit-ups +5lb
Total: 81
•HIIT x9 rounds, treadmill push@1%incline
0:20 to 1:40 work:rest- RPE 10.5, whew

Thursday 6/4:
• Pin squat 4@7, 4@8, 4@9 w/4% fatigue
2x5x45, 5x95, 4x125, 4x155,

4x175@7
4x195@8.5
4x195@9
https://vimeo.com/130052257

-4%, 4x187@8.5
-0%, 4x187@9

•Floor press 4@7, 4@8, 4@9 w/4% fatigue
5x45, 5x65, 4x85,

4x100@7
4x105@8
4x110@9

-2%, 4x107.5@8.5
-2%, 4x105@8
-0%, 4x105@9

•Power clean
-Build up to a heavy triple, then do 3x3@95%---
2x5x45 hang cleans, 4x65, 3x85, 3x100, 3x105, 3x110
---104.5x3x3

Saturday 6/6:
•Comp DL, sumo 4@7, 4@8, 4@9 w/4% fatigue
2x6x45 RDL, 5x135, 5x170,

4x205@7
4x235@8
4x260@8[emoji844]PR
https://vimeo.com/130052328

-4#, 4x249.5@9

•Press 4@7, 4@8, 4@9 w/4% fatigue
5x45, 4x55, 3x65,

4x70@7
4x73@8
4x76@9

-2%, 4x74.5@8.5
-2%, 4x73@9

•Front squat 7@7, 7@8, 7@9 w/4% fatigue
8x5x45, 7x95,

7x115@7
7x125@8
7x135@9

-4%, 7x129.5@9

Tough mental and training week, hoping for bigger numbers for squats, but really happy happy happy with bench and deadlifting numbers.

Starting a new intensity block next week, excited to see where the numbers end up.

[kmbrly]

Monday 6/8:

25 min cap for comp lifts, 20 min cap for supp. lifts

•comp squat 5@7,5@8 w/4%fatigue
2x5x45, 95x5, 125x5, 155x5,
5x185@7
time start 0:00, 5x200@8
https://vimeo.com/130158254

-2%, 5x196@7.5
-2%, 5x194@7.5
-0%, 5x194@8, end 18:19

•comp bench 5@7,5@8 w/4%fatigue
5x45, 65x5, 85x5,
5x90@7
time start 0:00, 5x92.5@8
-2%, 5x90.5@7.5
-2%, 5x88.5@7.5
-0%, 5x88.5@8, end 23.05

•pin bench 6@7,6@8,6@9 no fatigue
time start 0:00, 6x88@7
6x90@8
6x92@9, end 11:16

Starting using a mouth guard for my comp lifts today, I started giving myself a couple of pretty sexy black eyes with the high volume/intensity... mostly with squatting and deadlifts. Once I got over the urge to gag, the mouth guard made it noticeably easier to concentrate on bracing.

Narrowed my squat stance, everything felt good today.

[kmbrly]

Tuesday 6/9:

25 min cap for comp lifts, 20 min cap for supp. lift

•comp DL 5@7,5@8 w/4%fatigue
2x5x45 RDL, 135x5, 185x5,
5x215@7
time start 0:00, 5x235@8
https://vimeo.com/130244633

Working on getting my hips set, an getting all the slack out before I pull the bar. I need to quit wasting energy on dynamic starting.

-2%, 5x230@7.5
-2%, 5x225@8, end 18:14

•CGBP 5@7,5@8 w/4%fatigue
5x45, 5x65, 5x85,
5x90@7
5x95@8
Fractional n/a
-4%, 5x90@7.5
-0%, 5x90@7.5
-0%, 5x90@8, end 18:46

•2ct pause squat 6@7,6@8,6@9 no fatigue
5x2x45, 95x5,
6x125@7
time start 0:00, 6x140@7.5
6x155@8
6x180@9, end 10:24
https://vimeo.com/130244786
I was surprised with this weight today, I had comp squats yesterday afternoon, so I expected to find a 9 at a lower weight.

[kmbrly]

Wednesday 6/10:

•Chins: 3xME:
6,6,4

Goalzzz, 3x10 -I'm coming for you!

•Pendlay Row:
3x8x95#

•Abs: 8 minute AMRAP abs:
incline sit-ups w/10#, total:77

•HIIT:
stationary bike
x9 0:20 to 1:40 work:rest-
work out of saddle, rest flat road

Conditioning after night shifts = the saddest intensity ever, but gotta get the work in.

[kmbrly]

Friday 6/12 conditioning
•Dips, free hanging, 3xME: superset with 3x10 supine rows:
6:7+3, 5[6-1]:8+2, 5[6-1]:5+2+2+1

This was cool, I've never done unassisted dips before!

•Abs: 8 minute AMRAP abs:
V-ups, total:56

•HIIT: erg (6), goal pace <1:50/500m
x9 intervals 0:20 to 1:40 work:rest-
1:52.3
1:45.2
1:45.2
1:46.3
1:45.2
1:44.1
1:45.2
1:45.2
1:45.2

Saturday 6/13
20 min cap for supp. lift

•squat no belt 5@7,5@8 w/4%fatigue
2x5x45, 95x5, 125x5, 155x5,
5x175@7
start time: 5x197.5@8
https://vimeo.com/130654152
No fractions
-4%, 5x190@7.5
0%, 5x190@8, end time: 16:21

Happy with these today.

•TNG bench 5@7,5@8 w/4%fatigue
45x5, 65x5, 85x5,
5x100@7
start time: 5x105@8
No fractions
-4%, 5x100@7
0%, 5x100@7.5
0%, 5x100@8, end time: 18:28

•deficit conventional 5@7,5@8 w/4%fatigue
2x5x45 RDL, 95x5, 135x5,
5x175@7
time start: 5x185@8
https://vimeo.com/130654189
No fractions, but I have 1.25!
-4%, 5x177.5@8, end time: 13:12

These were tough today, the weight didn't feel heavy and they seemed fast, but I had trouble keeping tight. I'm feeling it this evening in my low back and erectors.

[kmbrly]

Monday 6/15

25 min cap for comp lifts, 20 min cap for supp. lifts

No fractionals at this gym, womp womp

•comp bench 1@7.5 ,1@8.5, 3@9 w/4%fatigue
5x45, 65x5, 85x3, 95x3, 105x1
1x115@7.5
time start, 1x117.5@7.5
1x125@8.5 -RPE PR
https://vimeo.com/131271976

3x120@9.5
https://vimeo.com/131173966
-4%, 3x115@9, end 23:08

•comp squat 1@7.5 ,1@8.5, 3@9 w/4%fatigue
2x5x45, 95x5, 125x5, 155x5, 185x3,
1x215@7.5
time start, 1x230@8.5
https://vimeo.com/131272027
3x225@9
-4%, 3x215@9, end 18:36

•press 4@7,4@8,4@9 w/4% fatigue
45x5, 5x65, 4x65,
4x70@7
start time: 4x72.5@8.5
4x72.5@9
-4%, 4x70@9, end 15:17

Jazzed for these numbers, finally getting back to respectable numbers for bench at a lighter body weight! Huzzzaah! Some ugly benching, but I will take it, not used to the bar at this gym. I will take a wider grip next time. For squat, I'm working on not coming forward at the bottom, so I am happy to get back to bigger numbers and staying back in the hips.


Wednesday 6/17
•Chins: 3xME:
5[6-1]
6[7-1]
5[6-1]
•Pendlay row: 3x8@100
4+2+2
5+2+1
5+2+1
•Abs: 8 minute AMRAP abs:
incline sit-ups w/10#
total:72
•HIIT: treadmill push
0:20 to 1:40 work:rest X9 rounds

Seriously, who invented treadmill pushes???! Great intensity, but the experience makes me want to yack, everytime...chins, I want 3X10, its so close yet so far away!

Thursady 6/18

•comp DL, sumo 1@7.5, 1@8.5, 3@9 w/4% fatigue
2x5x45 RDL, 135x5, 175x5, 215x3,
1x235@7.5
time start: 1x255@8.5
3x255@9,
https://vimeo.com/131272064
-2%, 3x250@9
-2%,3x245@9, end time: 23:56

•tng bench 4@7, 4@8, 4@9 w/4% fatigue
45x5, 65x5, 85x5,
4x95@7
start time: 4x115@8
4x125@9 -PR, I did this last for 2!
-4%, 4[3-1]x120@10
4x100@8.5, end time:19:13

•squat w/o belt* supposed to be chains, but chains n/a...
4@7, 4@8, 4@9 w/4% fatigue
2x5x45, 95x5, 125x4,
4x155@7
4x185@8, start time...
4x200@9
https://vimeo.com/131173590
-4%, 192.5@9, end time: 13:21

•conventional DL 4@7, 4@8, 4@9 w/4% fatigue
4x135@6
4x165@7
time start: 4x180@8.5
4x180@9, end time: 15:33
I didn't complete fatigue sets, grip RPE 100

I had the parental in-laws visiting this week, so I had 2 hybrid lifting days vs. 3, the first was great, today...4 lifts...geeezzzzus. I have not been on point with macros, so no high days this week. So after miles and miles of walking, I was happy with the sumo and squat numbers. PR bench! Heck yes! By the time I got to conventional DL, my grip was shot...it was a stinking miracle RPE 9 wasn't 95#.