JoeLiftsWeights Competitively

[Joseph Rodriguez]

Do you find 3 sets are enough to drive progress? Have you ever questioned weather a higher volume program would work? I ask bc I have programming and informational ADD and I can never settle down on one method and you seem to be very consistent and sure of things

Hi Cole, I know this is going to sound ridiculously simple, but if I can add weight to the bar the next workout, then I know that 3 sets were enough to drive progress. If I miss a weight, or things get to be a grind with a lot of fatigue and some technical failure during the lift for multiple workouts in a row, then I know that a programming change needs to be made. More stress needs to be applied, and the stress recovery adaptation cycle needs a longer period of time to occur. Your log book, your previous week's training, and your demonstrated ability to add weight to the bar, are your most valuable data points and should dictate your programming decisions. Make one change at a time and see what happens. If your performance improves then it was the right move. If your performance declines then one change can be easily walked back.

Tuesday, July 25, 2023
Squat 355x5x3
Press 212.5x3x5
Deadlift 525x5
Body Weight 225

Friday, July 28, 2023
Squat 445x5x3
Bench 245x5x5

Monday, July 31, 2023
Press 215x3x5
Power Clean 120kgx3x2
Deadlift 530x5

Thursday, August 3, 2023
Squat 450x5x3
Bench 275x3x2

Sunday, August 6, 2023
Deadlift 535x5
Bench 247.5x5x5

Wednesday, August 9, 2023
Squat 455x5x3
Press 217.5x3x5

Saturday, August 12, 2023
Deadlift 540x5
Bench 277.5x3x2

Tuesday, August 15, 2023
Squat 460x5
Bench 250x5x5

Friday, August 18, 2023
Squat 390x5x5
Bench 280x3x2

Monday, August 21, 2023
Press 220x3x5
Deadlift 545x5

[Cole Gorton]

Hi Cole, I know this is going to sound ridiculously simple, but if I can add weight to the bar the next workout, then I know that 3 sets were enough to drive progress. If I miss a weight, or things get to be a grind with a lot of fatigue and some technical failure during the lift for multiple workouts in a row, then I know that a programming change needs to be made. More stress needs to be applied, and the stress recovery adaptation cycle needs a longer period of time to occur. Your log book, your previous week's training, and your demonstrated ability to add weight to the bar, are your most valuable data points and should dictate your programming decisions. Make one change at a time and see what happens. If your performance improves then it was the right move. If your performance declines then one change can be easily walked back.

Good stuff, thanks Joe

[Joseph Rodriguez]

Thursday, August 24, 2023
Squat 465x5
Bench 252.5x5x5

Sunday, August 27, 2023
Squat 395x5x5
Bench 282.5x3x2

Wednesday, August 30, 2023
Press 222.5x3x5
Deadlift 550x5

Saturday, September 2, 2023
Bench 255x5x5
Row 255x8x3
Curls

Tuesday, September 5, 2023
Squat 405x5x3
Bench 285x3x2
Note: Reset squat and deadlift 10% in order to adapt to using 3/8-inch-thick shim under right foot to address leg length discrepancy.

Friday, September 8, 2023
Press 225x3x5
Deadlift 495x5

Monday, September 11, 2023
Squat 410x5x3
Bench 257.5x5x5

Thursday, September 14, 2023
Squat 415x5x3
Bench 287.5x3x2

Sunday, September 17, 2023
Press 227.5x3x5
Deadlift 505x5

[Cole Gorton]

What pointed you in the direction to investigate a leg length discrepency?
Damn good work like always Joe, your log is important to lifters like me trying to get to your level.

[Joseph Rodriguez]

What pointed you in the direction to investigate a leg length discrepency?
Damn good work like always Joe, your log is important to lifters like me trying to get to your level.

Hi Cole, thanks for the kind words. I am glad that you are finding my training log to be a useful resource.

Although I have certainly had the issue for years, it did not bother me until recently. Over the past few months I began to feel off balance. I noticed that my left foot was always slightly forward of my right foot, that my left hip felt higher, that my left leg and the left side of my lower back was consistently more stressed, fatigued, and seemed to be supporting a greater portion of the weight during heavy squats and heavy deadlifts, especially in the lockout position. I got curious and I took some pictures from the rear and noticed that my hips were not level and that my left lower leg appeared to be longer than my right lower leg. I placed a piece of 3/8 inch thick horse stall mat under my right foot and everything appeared to be much more symmetrical. I reset my squat and deadlift weights and I am LPing them back up. Everything has been working very well so far. The lower back discomfort is gone, everything is much more symmetrical, and the right side of my body is adapting well.

No Shim:
IMG_1048.jpg

3/8 inch Shim:
IMG_1049.jpg

Rear View Squats:
https://youtube.com/shorts/NUlmkv-ojNY
Note: my stance is a little too wide and my knees are caving in. I need to take a narrower stance and shove my knees out.

Side View Squats:
https://youtube.com/shorts/me1bKdFfpIE

Wednesday, September 20, 2023
Squat 420x5x3
Bench 260x5x5

[Joseph Rodriguez]

Saturday, September 23, 2023
Squat 425x5x3
Bench 290x3x2

Tuesday, September 26, 2023
Press 230x3x5
Deadlift 515x5

Friday, September 29, 2023
Squat 430x5x3
Bench 262.5x5x5

Monday, October 2, 2023
Squat 435x5x3
Bench 292.5x3x2

Thursday, October 5, 2023
Press 232.5x3,3,3,2,2,1,1
Deadlift 520x5

Friday, October 13 - Sunday, October 15, 2023
Attended Starting Strength Seminar at WFAC
Squat 405x5x3
Deadlift 495x4 (needed more chalk)
Bench 245x5
Power Clean 220x3x3
Press 205x4 (worn out by this point)
It was a long weekend and a great experience. My platform coaches were Phil Meggers, Carl Raghavan, Brent Carter, Nick Delgadillo, and Pete Troupos. I did not lift too heavy because I wanted to focus on coaching, but I went heavy enough to get a solid form check on each of my lifts. The lectures were a great summary presentation of the concepts that I studied in the prep course. I certainly got much more out of the lectures because I had completed the prep course. I opted in and passed the platform evaluation. Now on to the oral board.

Tuesday, October 17, 2023
Squat 445x5x3
Bench 295x3x2

[Cole Gorton]

Good luck on the oral board, i am sure you will do fine. youve been around long enough, soaked up enough lit, and now been in person for seminar and apprenticeship. Hell they probably want you more than you want them!

[Joseph Rodriguez]

Friday, October 20, 2023
Press 195x5x3
Power Clean 225x3

Monday, October 23, 2023
Squat 450x5x3
Bench 267.5x5x5

Thursday, October 26, 2023
Press 197.5x5x3
Power Clean 245x3
Deadlift 525x5

Sunday, October 29, 2023
Squat 455x5x3
Bench 297.5x3x2

Wednesday, November 1, 2023
Squat 460x5x3
Bench 270x5x5

Saturday, November 4, 2023
Press 200x5x3
Power Clean 265x3
Deadlift 530x5

Tuesday, November 7, 2023
Squat 465x5x3
Bench 300x3x2

Friday, November 10, 2023
Squat 470x5x3
Bench 272.5x5x5

Sunday, November 12, 2023
I passed the Oral Board!

Monday, November 13, 2023
Press 202.5x5x3
Deadlift 535x5

Thursday, November 16, 2023
Squat 475x5, 430x5x2
Bench 302.5x3x2

[Joseph Rodriguez]

Sunday, November 19, 2023
Bench 275 lbs x 5 x 5 https://youtube.com/shorts/ZqZaW14Vt9M
Note: I got home late after 2 nights of no sleep and a long drive, so I just knocked out bench and called it a day.

Wednesday, November 22, 2023
Press 205 lbs x 5 x 3 https://youtube.com/shorts/1dynHdXbjPc
Power Clean 275 lbs x 3 https://youtube.com/shorts/fdgM9LiGePs
Deadlift 540 lbs x 5 https://youtube.com/shorts/-jWc84b25d4

[skid]

That's some very strong lifting there Joe! Nice work!