bean counter's log

[bean counter]

Monday 25 September

Front Squat
℞ 3 X 3 @ <=9
Straps
110 kg X 3 X 3

Good. Maybe increase to 112.5 kg next heavy day.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
47 kg X 1 X 10

Getting harder. But no reason not to increase next time.

Sumo
℞1 X 5 @<=9
Belt, straps
170 kg X 5

Very hard. Probably @9. Maybe don't increase next time.

[bean counter]

Wednesday 27 September

Front Squat
℞ 3 X 3 @ 85% heavy day
Straps
95 kg X 3 X 3

Light/medium day. Scheduling a bit impacted this week so I'll be taking a two day break and then go for another heavy day on Saturday.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
48 kg X 1 X 10

Getting hard for the final singles.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
40 kg X 7 X 3

Added 5 kg and while I could perhaps have got the maximum eight reps per set this was way harder than 35 kg so I stopped at seven and left myself a little room to grow into next time.

[bean counter]

Saturday 30 September

Front Squat
℞ 3 X 3 @ <=9
Straps
112.5 kg X 3 X 3

I sucessfully increased the weight, but this was really hard (more than @9) so I don't expect I'll increase again next week.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
49 kg X 1 X 10

OK. Using a little layback to avoid pressing the bar around my face now.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
40 kg X 8 X 3

Lower back was a bit sore after squats so I did these again rather than deadlift. Managed to get up to eight reps on each set, which means more weight next time.

[bean counter]

Monday 2 October

BW: 88.4 kg

Front Squat
℞ 3 X 3 @ 80% Heavy Day
Straps
92.5 kg X 3 X 3

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
50 kg X 1 X 10

Hard.

Sumo
℞1 X 5 @<=9
Belt, straps
170 kg X 5

Not as hard as last time. Not happy with technique / back position on video review though.

[John Petrizzo]

Looks like the presses are progressing. How is the shoulder feeling?

[bean counter]

Looks like the presses are progressing. How is the shoulder feeling?

It was doing quite well, but it's been a little irritated for the last couple of days. Not too sure why, although that 50 kg tempo press session on Monday did feel very demanding so maybe that it.


Wednesday 4 October

Training at 0630 in my backup gym due to scheduling issues.

Front Squat
℞ 3 X 3 @ 90% heavy day
Straps
102.5 kg X 3 X 3

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
50 kg X 1 X 10

Didn't bring microplates and didn't particularly fancy taking a big jump to 52.5 kg, so I just stuck with 50 kg. Still very hard - some reps actually felt like I was grinding the bottom half of the concentric.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
41.3 kg X 7 X 3

Odd weight because different pulldown machine in this gym.

[bean counter]

Saturday 7 October

BW: 88.5 kg

Slight tweaks to programming per latest discussion with Dr P.

Front Squat
Heavy Day
Straps, Rehband sleeves
112.5 kg X 3
110 kg X 3 X 4

Adding more volume to heavy day.

X-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
50 kg X 1
51 kg X 1 X 10

Can't maintain progress on 3-1-3 tempo, so cut out the concentric tempo element. This meant that this session effectively felt like a deload and I feel like I have more headroom for progress.

Sumo
℞1 X 5 @<=9
Belt, straps
170 kg X 5
Paused
140 kg X 5 X 2

Adding some backoff volume. 170 kg X 5 felt harder than it has done recently. Position on the paused sets seemed good.

[John Petrizzo]

Good to see that the presses felt okay with the the tweak that we made.

[bean counter]

Monday 9 October

Front Squat
℞ 3 X 3 @ 80% heavy day
Straps
92.5 kg X 3 X 3

X-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
50 kg X 1
52 kg X 1 X 10

OK. Left shoulder feels a bit less stable and controlled but these went up fine.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
42.5 kg X 8 X 3

[bean counter]

Thursday 12 October

Front Squat
Medium Day
Straps, Rehband sleeves
102.5 kg X 3 X 3

X-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
50 kg X 1
53 kg X 1 X 10

Some slight shoulder soreness / difficulty controlling body position.

Sumo
Belt, straps
170 kg X 5
Paused
140 kg X 5 X 2


Monday 16 October

BW: 88.7 kg

Front Squat
Heavy Day
Straps, Rehband sleeves
112.5 kg X 3 X 5

Really pleased to get five sets across with this weight. Narrowed stance slightly.

X-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
50 kg X 1
54 kg X 1 X 10

Better than previous session. No pain. Abs got sore from trying to keep my back from overextending.

Paused Sumo
Belt, straps
140 kg X 5 X 2

This session was grinding me down by this point as I'd also wrapped someone's knees hard several times in addition to the lifting shown above. So I skipped the top set and just did paused deadlifts. I think I did three sets, but only wrote down two, so that's what's getting logged here.


Wednesday 18 October

BW: 88.1 kg

Front Squat
Light Day
Straps, Rehband sleeves
95 kg X 3 X 3

X-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1
50 kg X 1
55 kg X 1 X 10

Good in that I had no pain. But Some reps actually hit a sticking point on the way up I had to fight through. Not sure how much mileage I've got on strict press. Adding belt and wraps and switching to 2.0 might help. I had about 3-5 seconds of bad pain in my head after releasing my breath following each rep. Maybe related to drinking a bit too much the night before.

3-1-3 Chin Grip Pulldown
45 kg X 8 X 3

This went better than expected. Increase weight next time.