bean counter's log

[manveer]

My British cousin told me I looked "quite hench". One of the best compliments I've received.

I thought buff squats were 10000% raw - in the buff.

[bean counter]

I like it...make it so.

Except I've given up bench for now and rikishi aren't exactly known for their svelte physiques, so sumo shredlifts doesn't really work.

My British cousin told me I looked "quite hench". One of the best compliments I've received.

I thought buff squats were 10000% raw - in the buff.

I like "hench", very evocative. There's a video out there of a guy squatting a respectable amount (over 200 kg) in the nude on some European talent show, but I'm not going to search for it at work or post it on my log!


Tuesday 30 May

Bodyweight 92.7 kg



This was poor. I got the 8RM at 160 kg that I'd targeted, but neither strength nor technique were my friends today. Despite telling myself previously that training heavy squat and deadlift on back to back days, and even getting Mike T to agree with me, I gave it another go, mostly because what I'm running is loosely based on Project Momentum 2017. Interesting to see the velocity profile on 160 kg X 8, which starts out surprisingly slow, but takes a while to degrade.

DB Lunges
Rehband knee sleeves
17.5 kg X 9
20 kg X 9 X 4

I was absolutely wrecked after deadlifting and despite having aspirations of lunging with 25 kg stopped at 20 kg. RPEs weren't ever actually over @7.5, but I was all over the place and my legs felt like jelly.

[bean counter]

Thursday 1 June

Bodyweight: 93.0 kg

Press
Belt, wrist wraps
64 kg X 1 @ 8.5
54 kg X 4 @ 6, 6, 6, 7, 7, 7, 7
Totals: 29 reps, 1,575 kg

Good. I enjoyed the programming on this slot more than the high reps / high rpes approach that most competition slots are getting at the moment.

HBBS
SBD knee sleeves
150 kg X 1 @ 8
130 kg X 6 @ 8, 8.5, 9
Totals: 19 reps, 2,490 kg

Poor. My knee was sore and my legs were really underrecovered from earlier in the week. I had to downregulate the weight for this.


Saturday 3 June

Bodyweight: 92.7 kg

1 Block Conventional Pull
185 kg X 1 @ 8
+ Straps
160 kg X 6 @ 8+
152.5 kg X 6 @ 7, 7.5
Totals: 19 reps, 2,975 kg

Seated DB Press
15 kg X 9 @ 6
17.5 kg X 9 @ 7
20 kg X 9 @ 7, 7, 7.5, 7.5
Totals: 54 reps, 2,025 kg

Pendlay Row
65 kg X 9 @ 6
70 kg X 9 @ 7
75 kg X 9 @ 8, 8, 8, 8
Totals: 54 reps, 3,915 kg

Rotator Cuff Circuit
X3

Mobility

[bean counter]

Monday 5 June

Bodyweight: 92.7 kg

Buffalo Bar Squat
SBD knee sleeves, belt, wrist wraps
175 kg: 1 X 1 @ 9 [0.29 m/s]
150 kg: 1 X 7 @ 9 [PB]
140 kg: 3 X 7 @ 8, 8, 8
Totals: 29 reps, 4,165 kg

My top single was bad again, no better than last week. I should probably drop it and build back up rather than stubbornly trying to stick at this level. But, in a reveral of my usual fortunes, rep work is actually going rather well. After a 10RM and an 8RM in the last two weeks I set a new 7RM today, with a weight I've never done for more than four reps previously. I took a healthy load drop to 140 kg since I had three down sets to get through and got through the work OK apart from having to lie down for a minute after the last set. Rests were 6-7 minutes, which although a bit slower than I'd like to work feels justified when in this rep range.

Press
Belt, wrist wraps
64 kg: 1 X 1 @ 9 [0.19 m/s]
56 kg: 1 X 6 @ 9
52.5 kg: 3 X 6 @ 7, 8, 8
Totals: 25 reps, 1,345 kg

Poor again. After bodyweight loss and minimal upper body recently training my press is weak. Even so the top single was an especially rubbish effort, not aided by failing to get under the bar. The rep sets were a bit of a mixed bag.

[bean counter]

Tuesday 6 June

Bodyweight: 92.7 kg

1 Block Conventional Pull
185 kg X 1 @ 8+ [hook grip]
+ Straps
162.5 kg X 5 @ 8
155 kg X 5 @ 7, 7.5
Totals: 16 reps, 2,550 kg

OK. I messed up my scheduling a bit by moving this slot from Saturday to Tuesday, so I figured I was a bit less recovered for pulling than I should have been if I'd been sticking to the same weekly template. Consequently I dropped a set and didn't push the intensity, while still ensuring I used slighty more weights on the 5s than I did on Saturday's 6s. I finally remembered to mess around with hook grip and used it for my top single without much real pain or difficulty.

Rotator Cuff Circuit
X3

DB Split Squat
Rehband knee sleeves
15 kg X 8 @ 6
17.5 kg X 8 @ 6.5
20 kg X 8 @ 7, 7, 7.5, 7.5, 7.5
Totals: 56 reps, 2,120 kg (each side)

OK. The planned volume seemed crazy, so in an attempt not to completely blow up I didn't load this agressively. This was a substitution for DB lunges since the lunges seem a bit harder on my knees. Kness still got a bit sore, but not in a particularly worrying way. I was pleased with how I got through all the sets without too much intra-set fatigue, although whichever side I did second in each set did tend to end up wobbly for the last few reps.

[bean counter]

Thursday 8 June

Sumo
Belt
190 kg X 1 @ 8.5 [0.23 m/s]
165 kg X 7 @ 8
155 kg X 7 @ 7, 8, 8
Totals: 29 reps, 4,600 kg

Press
Belt, wrist wraps
64 kg X 1 @ 8
54 kg X 4 @ 6, 6.5, 6.5, 7, 7, 7, 7
Totals: 29 reps, 1,575 kg



Saturday 10 June

Front Squat
Rehband knee sleeves
120 kg X 1 @ 7.5
107.5 kg X 5 @ 8.5
102.5 kg X 5 @ 7.5, 8, 8.5
Totals: 21 reps, 2,175 kg

Seated DB Press
17.5 kg X 8 @ 6
20 kg X 8 @ 7
22.5 kg X 8 @ 8, 8, 8, 8, 9.5
Totals: 56 reps, 2,400 kg

Pendlay Row
67.5 kg X 8 @ 6
72.5 kg X 8 @ 7
77.5 kg X 8 @ 8, 8, 8, 8, 8
Totals: 56 reps, 4,220 kg

Rotator Cuff Circuit
X3

Mobility

[bean counter]

Monday 12 June

Bodyweight: 91.7 kg

Social stuff on Sunday made me massively under-eat.

Buffalo Bar Squat
SBD knee sleeves, belt, wrist wraps
175 kg: 1 X 1 @ 9 [0.27 m/s]
155 kg: 1 X 6 @ 9 [PB]
145 kg: 2 X 6 @ 8, 8
Totals: 19 reps, 2,845 kg

-1 rep and +5 kg for another new rep PB; 160 kg X 5 next week? My top single at 175 kg was, yet again, a tiny bit slower than the previous week. So I don't think I'm really progressing right now, but getting this rep PBs is nice. I'm OK with that. I had planned to do three down sets, but with more volume to come later in the workout I thought I'd better stop after two.

Press
Belt, wrist wraps
65 kg: 1 X 1 @ 10 [0.17 m/s]
57.5 kg: 1 X 5 @ 8.5
52.5 kg: 3 X 5 @ 7, 7, 7
Totals: 21 reps, 1,140 kg

Embarrassing. Surely I should be able to rep at least 1pl8 with ease. It is what is is I guess.

Snatch Grip Straight Leg Deadlift
90 kg X 9
95 kg X 9
100 kg X 9 X 4
Totals: 54 reps, 5,265 kg

I'm not training on Tuesday so wanted to add a bit of extra volume to Monday's session. A heavy pull was out of the question and this seemed like a reasonable idea. I haven't logged RPEs above, because in a pure reps in reserve sense I don't think that any of this was more than @6. But it got me breathing hard and gave me a bit of a lower back pump.

My lower back is a bit tweaky at the moment after picking up a 50 kg DB on Saturday to move it without checking in advance how heavy it was. My strength was sufficient, but the weight caught me by surprise. There was some kinda clunk during one of my press reps.

I actually just realised that tomorrow gets me to the one month without benching mark. My shoulder is feeling improved, and while there's minimal pain I'm still very aware it doesn't feel "right" compared to the other side. I'm mentally reconciled to skipping the next local PL competition in August, so not actually feeling in much of a hurry to get back to it. So I think I'll continue to prioritise press for the time being and might add in some flyes or DB bench soon.

[manveer]

Snatch Grip Straight Leg Deadlift
90 kg X 9
95 kg X 9
100 kg X 9 X 4
Totals: 54 reps, 5,265 kg

I'm not training on Tuesday so wanted to add a bit of extra volume to Monday's session. A heavy pull was out of the question and this seemed like a reasonable idea. I haven't logged RPEs above, because in a pure reps in reserve sense I don't think that any of this was more than @6. But it got me breathing hard and gave me a bit of a lower back pump.

Usually my RPE on these is relative to my ability to keep breathing. I don't know what failure would be like on a high rep set of SG SLDLs, but I imagine it would be pretty terrible.

Congrats on the squat PB .

[bean counter]

Thursday 15 June

Sumo
Belt
190 kg X 1 @ 8 [0.26 m/s]
172.5 kg X 6 @ 8.5 [PB]
162.5 kg X 6 @ 8, 7.5, 9
Totals: 25 reps, 4,150 kg

Press
Belt, wrist wraps
65 kg X 1 @ 9
57.5 kg X 3 @ 7, 7, 6, 7.5, 7.5, 8, 8, 8
Totals: 25 reps, 1,445 kg


Saturday 18 June

Front Squat
Rehband knee sleeves
122.5 kg X 1 @ 7.5 [PB]
106 kg X 5 @ 8.5
102 kg X 5 @ 8, 8.5-
Totals: 16 reps, 1,675 kg

Seated DB Press
17.5 kg X 9 @ 6
20 kg X 9 @ 7
22.5 kg X 9 @ 8, 8, 8.5, 9
Totals: 54 reps, 2,295 kg

Pendlay Row
67.5 kg X 9 @ 6
72.5 kg X 9 @ 7
77.5 kg X 9 @ 8, 8, 8, 8
Totals: 54 reps, 4,050 kg


Sunday 18 June

Elliptical
25 minutes easy

Rotator Cuff Circuit
X3

Mobility

[bean counter]

Monday 19 June

Bodyweight: 91.5 kg

BW still going in the wrong direction. By London standards it's stupidly hot at the moment. And I don't like the heat.

Buffalo Bar Squat
SBD knee sleeves, belt, wrist wraps
170 kg: 1 X 1 @ 8 [0.36 m/s]
160 kg: 1 X 5 @ 9.5 [PB]
150 kg: 1 X 5 @ 8.5
145 kg: 2 X 5 @ 8, 9-
Totals: 21 reps, 3,170 kg

Since 175 kg keeps being a grind I dropped my single to 170 kg and it was OK. 160 kg X 5 was really hard, but after training with submaximal rep sets for so long it's good to know I could do it. After a really difficult top set and sapping heat I had to drop weight again after my first down set to get the desired volume in.

Press
Belt, wrist wraps
65 kg: 1 X 1 @ 9.5
60 kg: 1 X 4 @ 9
57.5 kg: 4 X 4 @ 8, 8, 8, 8.5
Totals: 21 reps, 1,225 kg

I had a slightly painful clunk in my lower back (might be SI, actually felt more like coccyx) on the final warmup single with 60 kg, which has happened recently as well. Not sure what's going on there. Top single with 65 kg was a mess yet again, although the rep sets went well. Doing this slot was a massive hassle as I had to keep swapping plates with a guy squatting a respectable amount of weight. And I was already really tired and sweaty after squatting. Normally I enjoy training but this actually got me down. I seriously considered giving up after the top set of four, which would be unheard of for me. In the end I actually did one more set than I'd planned.