65DSL's Training Log

[65DSL]

Thurs Macros:
74f, 312c, 255p

Fri Macros:
69f, 302c, 243p

Sat Macros:
66f, 306c, 252p

Fri 11-17-17 PM

BW- 224.8

6 mins ABs- Hanging Knee Raises x15,15,12,12,12,10,8,8 (92 reps)
6 mins of Upper Back- Seated Lat Pulls, chin grip: 135x15,15,15,12,12,12,13 (94reps)
Shoulder dislocates x12
HIIT bike sprints x6

Sun 11-19-17 PM

Bw- 226.2

Comp Squat w belt & wwraps
330x1 @ 6
350x1 @ 7
365x1 @ 8
380x1 @ 9
305x5 @ Hard 7
305x5 @ 7
305x5 @ 7.5
Ramped up to 4mins rest
E1RM: 394, -3
Decided to go for "high bar" and push things a bit. About even compared to last week, however after reviewing video my "high bar" is not an oly high bar and looks very similar to traditional low bar hence my confusion. I had never squatted before Dec 2015 when I started Strong Lifts. I settled the bar were my shoulders allowed and were it was comfortable, at the top of my delts and the base of my neck. Feet were just slightly under shoulder width. As I progressed widened my stance to just past shoulder width. This is were I place my feet for "high bar". After reading SSBBT again, paying more attention to bar placement I realized I needed to lower the bar about 3 inches. So this is were I have been squatting for most of this year. After reviewing video today and mentally reviewing previous sessions with the bar higher up it seems to be easier on my low back. On the "high bar" heavier singles I do have a bit more lean than on the lighter volume work were I feel like I am sitting back a bit. When I first started these I could feel my glutes and hamstrings quite a bit (maybe the wider stance). Still feels like I have "hip drive" and the bar is very stable, just resting my palms on the bar during the volume work today, not one finger around the bar. Back feels great after today, if this had been "low bar" I would be icing my back now, and at this point I am going to stop differentiating between the two and just call it a squat. Strength wise I would say it is a draw and if it helps alleviate low back/ SI pain and or fatigue then it worth it even if I lose a few pounds off the top weight.

Comp Paused Bench w belt & wwraps
260x1 @ 6
275x1 @ 7
240x5 @ 7
240x5 @ 7
240x5 @ Hard 7
Ramped up to 3.5mins rest
E1RM: 307, +1, PR

Floor Press w wwraps
190x10 @ 6
200x10 @ 7, PR
200x10 @ 7.5
Ramped up to 2.5mins rest
E1RM: 301, +0

[65DSL]

Sun Macros:
65f, 301c, 248p

Mon Macros:
66f, 303c, 246p

Mon 11-20-17 PM

Bw- 224.0

8" Block Pulls w/ belt
440x1 @
470x1 @ sub 6
440x4 @ Hard 6
415x4 @ sub 6
415x4 @ Easy 6
Ramped up to 3.5mins rest
E1RM: 552, +15
Was feeling the squats, some pain in left si/ glute/ low back area. Stayed consistent through w/ ups, mostly went away when I belted up. Weight absolutely flew up, considering last year block pulls were 100lbs less than my DL 1RM this is great sign. Usually I miss at the knees so these hit me right in the weakest part of my pull.
470x1
YouTube

440x4
YouTube

2 Ct Bench w/o belt, w/ wwraps
245x1 @ 6
260x1 @ 7
235x4 @ 7
235x4 @ 7
235x4 @ Hard 7
Ramped up to 2.5mins rest
E1RM: 291

Front Sq w/o belt
142,5x10 @ 6.5
152.5x10 @ Hard 7
152.5x10 @ 8.5-9, got out of the groove
Ramped up to 2.5mins rest
E1RM: 221, -5
Still feeling Sunday's squats I think.

Tues 11-21-17 PM

Bw- 222.8
ABs- Ab Wheel Rollouts x35
Pendlay Row, w/o belt 95x10, 135x10, 155x8- back was feeling tight
Wide Grip Lat Pulls 135x10x4
Banded Pull through x20
Band Pull Aparts x20
Shoulder dislocates x10
30 mins on the treadmill

Its official, mailed in my check and entry form for the next meet. Sat Feb 3rd 2018, full power. Goals are 190kg sq, 140kg bench, and 240kg DL. Looking to solidly join the 1200 club. Training at RPE 6 and 7, or less with DLs, seems to be working. Feel like I am gaining some momentum. Going to try and phase back in pause squats next week, most likely will keep them @6 and see how it goes.

[65DSL]

Tues macros:
68f, 305c, 250p

Wed Macros:
60f, 317c, 250p

Wed 11-22-17 PM

BW- 223.6

Sq w/ belt & wwraps
335x1 @ 6
355x1 @ 7
320x4 @ 7
320x4 @ 7
320x4 @ 7
Ramped up to 3.5mins rest
E1RM: 397, +4
These felt good. Visited the barbell chiropractor on 335x1- 5 or 6 good pops in the low back. Back has been tight, stiff, and sore- muy bueno now.

TNG Bench w/o belt, w/ wwraps
267x1 @ 6
281x1 @ 7
254x4 @ 7
254x4 @ 7
254x4 @ 7
Ramped up to 2.5mins rest
E1RM: 314, +1 TNG PR

Overhead Press w/ belt & wwraps
112x10 @ 6
120x10 @ 7, PR
120x10 @ Hard 7
Ramped up to 2.5mins rest
E1RM: 181, +1, PR

Thurs 11-23-17 PM, Gobble Gobble- Happy T Day

Bw-224.8

Comp DL w/ belt
420x1 @ sub 6
450x1 @ 6
410x4 @ puke
410x5 @ 7, puke wise @ 9.5, lol
390x3 @ puke
Ramped up to 4mins rest
E1RM: 520, +6, PR
Lol, T Day training post stuffing my face. Was way full and bloated, had a little regurge/ mild puke thing going. Damn did I eat way too much, lol. Weight moved fast and felt good minus being stuffed.

CG 2 BD Bench TNG w/o belt, w/ wwraps
260x1 @ 6
272x1 @ 7 PR
246x4 @ 7, PR
246x4 @ 7
246x4 @ Hard 7
Ramped up to 2.5mins rest
E1RM: 304, +2, PR

RDL, w/o belt, to the knees
245x10 @ 6
255x10 @ 7
255x10 @ Hard 7
Ramped up to 2.5mins rest

Weekly Tonnage & Reps
Developmental, w1, w/of 11-19-17
Squat: 63 reps, 14,905lbs
Bench: 119 reps, 23,960lbs
DL: 58 reps, 19,270lbs

[65DSL]

Thurs Macros:
74f, 375c, 241p- too much!

Fri Macros:
71f, 304c, 242p

Sat Macros:
102f, 281c, 238p- not good

Fri 11-24-17 PM

Bw-226.8

Hanging Knee Raises x15,15,15,15 30 secs rest
Seated Lat Pulls, chin grip: 135x15,15,15,15 45 secs rest
DB Row 45x25 (each side)
Hammer Curls 45x10
Band assisted BW squat x20
Been having issues with squat depth off and on for awhile. Thought I would try something different to fix a mobility issue- I physically cannot BW squat to below parallel unless I "pop" up on my toes.
Band Pull Aparts x22
Shoulder dislocates x10
HIIT bike sprints x6

Sun 11-26-17 PM

Bw- 226.6

Comp Squat w belt & wwraps
340x1 @ 6
360x1 @ 7
325x4 @ 7
325x4 @ 7
325x4 @ Hard 7
Ramped up to 3.5mins rest
E1RM: 402, +5, Yay, backover 400 again!
Squats felt good, better than last Wednesday. Weight moved fast.

Comp Paused Bench w belt & wwraps
262x1 @ 6
276x1 @ 7
249x4 @ 7
249x4 @ 7
249x4 @ Hard 7
Ramped up to 3mins rest
E1RM: 308, +1, PR

Floor Press w wwraps
195x10 @ Hard 6
202.5x10 @ 7, PR
202.5x10 @ Hard 7
202.5x10 @ Hard 7
Ramped up to 2.5mins rest
E1RM: 305, +4, PR

[65DSL]

Macros:
Sun
69f, 307c, 252p

Mon
65f, 311c, 252p

Tues
67f, 312c, 249p

Mon 11-27-17 PM

Bw- 224.6

8" Block Pulls w/ belt & wwraps
455x1 @ sub 6
485x1 @ 6
465x3 @ Easy 7
440x3 @ Easy 6
440x3 @ Hard 6
Ramped up to 3.5mins rest
E1RM: 560, +8
Weight moved fast and felt good. Split the skin open on my right ring finger.

2 Ct Bench w/o belt, w/ wwraps
248x1 @ 6
262x1 @ 7
245x3 @ 7
245x3 @ Hard 7
245x3 @ 7
Ramped up to 2.5mins rest
E1RM: 293, + 2, PR

Front Sq w/o belt
142,5x10 @ 7.5
147.5x10 @ 8.5
135x10 @ 6.5
135x10 @ 8
Ramped up to 2.5mins rest
E1RM: 212, -9
I hate fronties for high reps. Just could not get together here today, last week of 10s.

Tues 11-28-17 PM

Bw-222.8

Cardio, 30 mins on T Mill
Skipped GPP work- wanted to let the split skin on my right ring finger heal. Bit worse than I initially than I thought. Will tape it up training later today, real test will be tomorrow- DL day.

[65DSL]

Macros:
Wed
66f, 296c, 253p

Wed 11-29-17 PM

BW- 224.6

Sq w/ belt & wwraps
345x1 @ 6
365x1 @ 7
340x3 @ 7
340x3 @ 7
340x3 @ 7.5
Ramped up to 3.5mins rest
E1RM: 408, +6
Squat is moving up nicely!


TNG Bench w/o belt, w/ wwraps
268x1 @ 6
282x1 @ 7, very fast
264x3 @ 7
264x3 @ Hard 7
264x3 @ Hard 7
Ramped up to 2.5mins rest
E1RM: 315, +1 TNG PR
Top single moved very well- pretty excited at the way my bench is responding to increased frequency and volume. 1st time training with 6 dedicated bench slots.


Incline Bench
145x10 @ sub 6
155x10 @ 6.5
160x10 @ 7, PR
160x10 @ 7.5
Ramped up to 2.5mins rest
E1RM: 241, +11, PR
Press was feeling stale, time to switch up for a couple of weeks.

[65DSL]

Thurs Macros:
72f, 303c, 249p

Thurs 11-30-17 PM

Bw-223.6

Comp DL w/ belt & wwraps
425x1 @ 6
455x1 @ 7
415x4 @ 7.5
385x4 @ 6
385x4 @ Hard 6
Ramped up to 4mins rest
E1RM: 508, -12
Weight felt heavy AND slow. Back was also feeling a bit sore and stiff.

Slingshot Bench, TNG w/ belt & wwraps
305x1 @ Sub 6
320x1 @ Easy 7
330x1 @ Easy 8, +15lb PR
305x3 @ 7
305x3 @ 7.5
305x3 @ 7.5
Ramped up to 3.5mins rest
E1RM: 360,PR
Awesome bench session- weight moved fast! 1.5xBW bench, a milestone even with a slingshot.


RDL, w/o belt, to just past knees
225x10 @ Sub 6
225x10 @ 6ish
225x10 @ 6
Ramped up to 2.5mins rest
Extend the ROM of motion today, 1st 2 or 3 reps were painful as hell but by rep 10 pain was gone. Did lower the volume and intensity slightly.

Weekly Tonnage & Reps
Developmental, w2, w/of 11-26-17
Squat: 65 reps, 13,970lbs
Bench: 128 reps, 27,092lbs
DL: 55 reps, 17,345lbs

[65DSL]

Thurs Macros:
72f, 303c, 249p

Fri Macros:
117f, 245c, 293p- Christmas party with rare beef tenderloin- ate way too much tenderloin, 1/3 of the fat macros were beef tenderloin fat!

Sat Macros:
72f, 302c, 244p

Fri 12-1-17 PM

Bw-224.2

Hanging Knee Raises x15,15,15,15,15 30 secs rest
Seated Lat Pulls, chin grip: 135x15,15,15,15,15 45 secs rest
HIIT bike sprints x6

Sun 12-3-17 PM

Bw- 224.8

Comp Squat w belt & wwraps
347.5x1 @ 6
367.5x1 @ 7
322.5x5 @ 7
322.5x5 @ 7
322.5x5 @ 7
322.5x5 @ 7.5
Ramped up to 4mins rest
E1RM: 411, +3

Comp Paused Bench w belt & wwraps
265x1 @ 6
278x1 @ 7
243x5 @ 7
243x5 @ 7
243x5 @ 7
243x5 @ 7.5
Ramped up to 3.5mins rest
E1RM: 311, +3, PR

Floor Press w wwraps
207.5x8 @ 6
217.5x8 @ 7, PR
217.5x8 @ 7
217.5x8 @ 7
217.5x8 @ Hard 7
Ramped up to 3mins rest
E1RM: 307, +2, PR

Daily volume PR on bench- 14,000lbs+. Old daily volume PR was around 13,300lbs I believe. Good day, back felt ok, squats felt good and bench is moving up nicely. Meet is only 9 weeks out!

[65DSL]

Sun Macros:
69f, 302c, 248p

Mon Macros:
69f, 299c, 250p

Mon 12-4-17 PM

Bw- 225.2

6" Block Pulls DOH
135x5- low back pain
235x1- more pain
DL from floor, all DOH
235x3- some pain
315x1- still not right, + Belt
365x1- still painful
235x10, TNG w/ belt, no pain surprisingly
3min rest
235x15, TNG, w/ belt, still no pain, nice pump in the upper back, glutes, and hammies though
Back felt good going in, usually have some pain and or stiffness but it goes away as I warm up. Going to probably do some high rep work on Thurs and possibly next Mon to see if I can clear this up. Not too worried- yet.

2 Ct Bench w/o belt, w/ wwraps
250x1 @ 6
265x1 @ 7
239x4 @ 7
239x4 @ 7
239x4 @ 7
239x4 @ 7
Ramped up to 3mins rest
E1RM: 296, + 3, PR

Front Sq w/ belt
142,5x8 @ 6
152.5x8 @ 7
152.5x8 @ 7
152.5x8 @ 7
152.5x8 @ 7.5
Ramped up to 3mins rest
E1RM: 216,+4
Belted up- makes a big difference for me.

Tues 12-5-17 PM

Bw- 223.6

DL, w/o belt
135x10x3
Some very minor pain initially but they felt good. Pulled as normal, each from a dead stop.
Ab Wheel Rollouts x12x5 EMOM
Wide Grip Lat Pulls 135x15x5 45secs rest
Shoulder dislocates x10
30 mins on the treadmill

[65DSL]

Tues Macros:
69f, 299c, 253p

Wed Macros:
66f, 304c, 242p

Wed 12-6-17 PM

BW- 224.8

2 Ct Pause Sq w/ belt & wwraps
290x1 @ sub 6
310x1 @ 6
280x4 @ 6
280x4 @ 6
280x4 @ 6
280x4 @ 6.5
Ramped up to 3mins rest
E1RM: 358
Been several months since I have done pause squats, felt good. Stayed really conservative, will up the intensity to @7 next week.

TNG Bench w/o belt, w/ wwraps
270x1 @ 6
284x1 @ 7
256x4 @ 7
256x4 @ 7
256x4 @ Hard 7
256x4 @ Hard 7
Ramped up to 3mins rest
E1RM: 317, +2 TNG PR
Weight felt very heavy but bar speed was still decent, Kept weights as planned.

Incline Bench w/o belt, w/ wwraps
162.5x8 @ 6
172.5x8 @ 7, PR
172.5x8 @ 7
172.5x8 @ 7
172.5x8 @ 7.5
Ramped up to 3mins rest
E1RM: 244, +3, PR

Thurs 12-7-17 PM

Bw-225.4

Comp DL w/ belt & wwraps
405x1
440x1 @ Easy 6
375x5 @ sub 6
375x5 @ sub 6
375x5 @ Easy 6
375x5 @ 7.5, wow fatigue caught up quick
Ramped up to 4mins rest
E1RM: 513, +5
Had not planned to pull much weight at all, warm up felt ok so I kept adding weight. Been awhile since I have done this much DL volume, last set was way harder than expected.

Slingshot Bench, TNG w/o belt & wwraps
310x1 @ 6
325x1 @ Easy 7
295x4 @ 7, PR
295x4 @ 7
295x4 @ 7.5
295x4 @ 7.5
Ramped up to 3.5mins rest
E1RM: 366, +6 PR

RDL, w/o belt, to just past knees
240x8 @ 6
250x8 @ 7
250x8 @ 7
250x8 @ 7
250x8 @ 7
Ramped up to 3mins rest

Weekly Tonnage & Reps
Developmental, w3, w/of 12-3-17
Squat: 80 reps, 18,265lbs
Bench: 156 reps, 35,187lbs, weekly volume PR
DL: 62 reps, 18,265lbs