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  1. #11
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    • phoenix arizona seminar date
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    For some reason I had some trouble finding your new log. I'm probably blind.

  2. #12
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    Quote Originally Posted by Mahendra View Post
    For some reason I had some trouble finding your new log. I'm probably blind.
    It's right here!

    Tuesday 21 February
    Week 2, Day 2


    Bodyweight: 97.3 kg

    Deadlift
    Belt
    190 kg X 1 @ 9 [0.23 m/s]
    145 kg X 6 @ 7.5, +straps, 6.5, 7, 7, 7
    Totals: 31 reps, 4,540 kg

    Urgh. Top single at 190 kg was horrible, as was the first set of six. But then suddenly things turned a corner and the rest of the sets weren't too bad. I was intending to use a bit more weight for the sets, but regulated down slightly after the top single was slow.

    DB Press
    12.5 kg: 1 X 10
    15 kg: 1 X 10
    17.5 kg: 3 X 10
    Totals: 50 reps, 1,600 kg

    OK.

    DB Split Squat
    Straps, Rehband knee sleeves
    12.5 kg: 1 X 7
    15 kg: 1 X 7
    17.5 kg: 1 X 7
    20 kg: 3 X 7
    Totals: 35 reps, 1,470 kg (each leg)

    Fine. This was pretty unpleasant, although maybe not quite as bad as I expected, so maybe I need a bit more weight. I expect I'll be sore tomorrow. A little bit of knee pain - hopefully nothing to worry about. The first few sets were superset with the DB press.

    Mobility

  3. #13
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    Tuesday 23 February
    Week 2, Day 3


    Bodyweight: 97.0 kg

    No GPP yesterday because I was feeling sick. Still feeling sick today, but it takes more to make me miss a lifting session.

    2ct SSB Squat
    SBD knee sleeves
    87.5 kg: 1 X 7
    92.5 kg: 1 X 7
    97.5 kg: 1 X 7
    102.5 kg: 3 X 7
    Totals: 42 reps, 4,095 kg

    Good. I was stronger than expected and the first few sets were quite easy. With 102.5 kg my back was getting fatigued before my legs. Knees felt fairly good.

    303(ish) Bench
    65 kg: 3 X 5
    Totals: 15 reps, 975 kg

    Fine. My tempo isn't really slow enough to be a strict 303 and there is a bit of a pause on the chest, but it's definitly more more controlled than normal bench. 70 kg next Monday.

    2-Block Sumo Pulls
    Straps
    130 kg: 1 X 7
    135 kg: 1 X 7
    140 kg: 1 X 7
    145 kg: 1 X 7
    150 kg: 1 X 7
    Totals: 35 reps, 4,900 kg

    Good. This was much better than my 3-block pulls from last week. Positioning feels fairly comfortable, even if it doesn't look that amazing. I kept adding weight and ended up stopping because I'd hit my target volume rather than because it actually became hard. After having mostly forgotten my sickness during this session I suddenly felt quite bad again before the last set. A bit of knee pain on the final set only. Move down to 1 block next week.

    Mobility

  4. #14
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    Friday 24 February
    Week 2, GPP


    Bodyweight: 96.8 kg

    Still sick.

    Spin Bike
    30 minutes gentle

    I can kind of feel a bit of friction in my right knee, but there wasn't any pain.

    Planks
    35s on / 25s off X 7
    Total: 4:05 in 6:35

    Rotator Cuff Stuff
    X 3

    - Cable external / internal rotations X 15
    - Front raise with band resisted shoulder abduction X 16
    - Codman circumduction: 1.25 kg X 20
    - Ys / Ts / Is: unweighted X 15

    Eccentric Cable Triceps Extension
    7 kg: 3 X 15

    Scapular Protraction in Plank Position
    3 X 15

    Mobility

    Managed to spend 80 minutes on this session while mostly looking like a character from the "Joined a New Gym Last Night" thread. At least I finally did a GPP session.

  5. #15
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    Quote Originally Posted by bean counter View Post
    Managed to spend 80 minutes on this session while mostly looking like a character from the "Joined a New Gym Last Night" thread. At least I finally did a GPP session.
    haha. I bet a lot of the stuff I do now would get called out in that thread. Sumo SLDLs, for example.

  6. #16
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    Saturday 25 February

    Bodyweight: 96.5 kg

    Helped out at a competition. I managed to cut my hand spotting squats, bleed on the the bar and hold the whole thing up by a couple of minutes for cleanup.

    Then (at home):

    5ct Eccentric Pushups
    3 X 10

    Elbows hurt, trap is really tight. Can I be fixed yet?

    Quote Originally Posted by manveer View Post
    haha. I bet a lot of the stuff I do now would get called out in that thread. Sumo SLDLs, for example.
    Just trying to avoid heading for do I even lift territory right now...
    Last edited by bean counter; 02-25-2017 at 07:59 AM.

  7. #17
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    Sunday 26 February

    Handled a friend at a national equipped competition. He bombed. Damn.

    Monday 27 February
    Week 3, Day 1


    Bodyweight: 95.9 kg

    Skinny and tired after a busy weekend without proper eating. On the other hand, having not lifted since Thursday my legs were quite fresh. But max effort wrapping yesterday wasn't kind to my elbows.

    Buffalo Bar Squat
    SBD knee sleeves, belt, wrist wraps
    175 kg X 1 @ 8 [0.35 m/s]
    140 kg X 6 @ 6.5, 7, 7+, 7.5, 8-
    Totals: 31 reps, 4,375 kg

    Good. 175 kg was a more appropriate top single than last week, if still on the slightly easy side. I pushed the rep weight to 140 kg (probably should have been 137.5 kg), mostly for the round number, and still got through all the work OK. Considering this is the start of a cycle and I was down to singles recently, I'm surprised at how well my conditioning is holding up. Normally I'd be doing much more hard breathing and sweating everywhere with this kind of setup. Tried a couple of things to stop knee slide at the bottom, but in the end my normal engrained squat technique just feels better. Got a bit carried away and was carrying the bar too low initially - noticed my elbows hurting after about set 3 and corrected.

    Bench
    70 kg X 5 X 3
    Totals: 15 reps, 1,050 kg

    Poor. This was surprisingly hard AND my shoulder felt bad. Kinda hard on the wrist too, but I refuse to wear wraps just yet. I suppose I'll try 75 kg on Thursday, but if that doesn't go well I need to rethink my current LP plan. More warmup might help.

    DB Seal Row
    20 kg: 1 X 12 @ 6
    22.5 kg: 1 X 12 @ 7
    25 kg: 4 X 12 @ 8, 9, 9, 9
    Totals: 72 reps, 3,420 kg

    Meh. 25 kg was hard today, maybe just due to general fatigue.

    DB Hammer Curls
    5-6-7-8 kg X 25

    Eccentric Triceps Cable
    10 kg: 1 X 15
    5 kg: 2 X 15

    Band Pull Aparts
    Mini band X 100

  8. #18
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    Tuesday 28 February
    Week 3, Day 2


    Bodyweight: 96.4 kg

    Deadlift
    Belt
    190 kg X 1 @ 8+ [0.25 m/s]
    + Straps
    147.5 kg X 6 @ 6, 6.5, 7, 6.5, 7
    Totals: 31 reps, 4,615 kg

    Meh. 190 kg was better than last week, but still poor relative to my top singles a few weeks ago. I am officially declaring the experiment of putting my main deadlift day immediately after my main squat day over. Mike T may do it, but I do not like it one bit. It has been kind of useful for this GPP-type block, as at least it's given me a lot of room at the back end of the week to fool around with other stuff. Speaking of which, assuming one-block sumos this Thursday go well, I think I'm finally going to give sumo a go as my primary pull for the next few weeks. My hips have held up OK with the block work and my knees are also feeling better than the last couple of weeks. Sets today were a bit better than expected after the top single. I probably should have gone for 150 kg. On the plus side, I did all the sets on strict five-minute timing.

    DB Press
    12.5 kg: 1 X 10
    15 kg: 1 X 10
    17.5 kg: 4 X 10
    Totals: 60 reps, 1,950 kg

    Fine.

    DB Split Squat
    17.5 kg: 1 X 7 @ 6
    20 kg: 1 X 7 @ 7
    22.5 kg: 4 X 7 @ 8, 8, 8, 8
    Totals: 42 reps, 1,785 kg (each side)

    Good. Hard work though. Lots of sweat.

    DB Hammer Curls
    5-6-7-8 kg X 25

    Rotator Cuff Stuff
    X 3

    Band Pull Aparts
    Mini band X 100

    Shoulder feels icky.

  9. #19
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    Quote Originally Posted by bean counter View Post
    I am officially declaring the experiment of putting my main deadlift day immediately after my main squat day over. Mike T may do it, but I do not like it one bit.
    Interested to see where this goes. I don't really get that either, but it's manageable when my squat sucks and volume isn't ridiculous.

  10. #20
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    Quote Originally Posted by manveer View Post
    Interested to see where this goes. I don't really get that either, but it's manageable when my squat sucks and volume isn't ridiculous.
    I asked about it in the RTS Classroom Facebook Group, but haven't heard back from Mike.

    Thursday 2 March
    Week 3, Day 3


    Bodyweight: 96.3 kg

    2ct SSB Squat
    SBD knee sleeves
    95 kg: 1 X 7
    100 kg: 1 X 7
    105 kg: 4 X 7
    Totals: 42 reps, 4,305 kg

    OK. Back was the fatigue point rather than legs. I had a bit of a tendency to drop and bounce after the pause to try and help with the ascent. Getting a bit messy towards the end of the sets.

    Bench
    70 kg X 5 X 3
    Totals: 15 reps, 1,050 kg

    Good. I repeated Monday's weight after that went poorly. This was much better than Monday, probably due to more warmup - a set at 50 kg as well as various band stuff. 75 kg next time.

    Lower back feeling really under-recovered right now, so rather than a deadlift movement I did:

    Pendlay Row
    60 kg: 1 X 9
    65 kg: 1 X 9
    70 kg: 4 X 9
    Totals: 54 reps, 3,645 kg

    OK. Filmed some sets, and the bar was way too far out over my feed to start with. Fixed that, but my back was rounded. Mostly fixed that, but still noticed bending of my wrists on the last set. A work in progress.

    Rotator Cuff Stuff
    X3

    Mobility

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