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  1. #71
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    Default One Post, Two Sessions

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    Iím playing a little bit of catch up here. I missed logging a session before the last workout, so Iíll put both sessions in this post. Iíve been waking up weighing 205.0, or within .6 lbs on either side. My appetite is nearly shot. I have to be vigilant to eat enough for maintenance right now. I think itís a combination of physical and mental factors. I feel like my strength isnít where it should be, but I could just be tired from a lot of overtime lately. I have a little more than two months to go until the meet. Itís too early to panic, so I wonít. 🙂

    On Smith machine exercises, the weights listed are just the plates. The ď+Ē represents the bar.

    Sat. 3/6/21: Bench Press & Other Stuff

    Smith Machine Bench Press

    bar/12
    50+/10
    100+/8
    150+/6
    190+/4
    220+/2 - started using mouth guard
    235+/2 at 8.5 RPE - started using wrist wraps
    245+/2 at 9 RPE
    215+/5 at 9.5 RPE
    210+/3 + 1 at 10 RPE - unintended rest-pause set. Thinking rest periods are too short.
    190+/5 at 9.5 RPE

    Smith Machine Barbell Row

    90+/12
    180+/10 - started using Versa Gripps
    230+/8 - started using mouth guard

    One Arm Smith Machine Row

    95+/15 left, 15 right - maybe a minute or minute and a half between sets

    Leg Extension

    70/15
    160/20

    Seated Leg Curl

    70/20
    130/20

    Gym was closing, so I had to superset those curls/extensions and try to make it somewhat difficult.

    Done in 50 minutes.

    Tue. 3/9/21 - Squat & Other Stuff

    Smith Machine Squat

    bar/10
    90+/8
    180+/6
    230+/4
    280+/4
    330+/2 - mouth guard
    370+/2 - wrist wraps
    400+/2 - belt
    420+/2 at 9 RPE
    360+/5 at 9 RPE

    Cable Pressdown - made sure to control/slow down the negatives on these

    30/20 - rope attachment
    50/10
    60/12 at 8 RPE
    70/10 at 9 RPE - short straight bar attachment
    Drop set: 70/5 + 60/6 at 9.5 RPE - V-handle attachment

    Supersets for the next 2 exercises. Theyíre done on the same machine.

    Rear Delts

    70/15
    100/12
    120/12
    120/12

    Pec Deck

    70/15
    100/12
    120/12
    120/12

    Hammer Strength Ab Crunch

    20/15
    40/10
    Drop/RP set: 50/10 + 30/10 + 30/5

  2. #72
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    Default Training After A Long Work Week

    I am supposed to be off on Saturdays and Sundays, but I have worked 3 Saturdays in a row with some long hours (about 57 hours last week), and the normal mileage grind (51.3 miles last Mon-Sat). I crashed hard on Saturday night, and with Daylight Savings Time starting last weekend. I lost an hour of sleep with the rest of the inhabitants of places that follow this practice. I knew I didnít have enough in the tank to do what I had in mind to do in the gym, so I took what was there.

    Sun. 3/14/21 - Squat, Bench & Pulldown

    On Smith machine exercises, the weights listed are just the plates. The ď+Ē represents the bar.

    Smith Machine Squat

    bar/10
    90+/8
    180+/6
    230+/4
    280+/4 - started using mouth guard
    325+/4 - started using wrist wraps
    360+/4 - started using belt
    385+/4 at 7.5 RPE
    410+/4 at 9 RPE

    Alternated sets of the next 2 exercises

    Smith Machine Bench Press

    Bar/5 + 10 - paused to fix the position of the bench
    50+/10
    100+/8
    150+/6
    190+/4 - started using mouth guard
    210+/4 at 8.5 RPE - started using wrist wraps
    drop set: 225+/4 at 9.5 + 185/5 at 10 RPE

    Cable Pulldown - wide(r) overhand grip, started after 2nd set of BP

    60/15
    90/12
    120/10
    150/10 - started using mouth guard
    190/8 at 8 RPE - used Versa Gripps

    I was going to do one more set, but a woman hopped on the pulldown while I did my last bench set.

    One Arm Dumbbell Row: 75/20 left + 20 right

    I was filming something for a YouTube video before I left the gym, but I did it, so it counts.

    Done in 55 minutes.

  3. #73
    Join Date
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    Baltimore, MD
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    Default Work Got Done, Rest Is Coming

    I know I need some rest. Over the last 3 weeks, Iíve worked 6 days each week, and totaled 55.5, 59.0 and 58.0 hours in each week. Thatís a lot of miles. Itís so bad that on Wednesday after work (I only worked 8 hours that day), I went to the dentist again for a filling. I literally fell asleep in his chair while he was drilling my tooth, with that bright light a foot away from my eyes. 😄 He kept tapping and shaking me to wake me up.

    This weekend should help get me back on track as far as that goes. My wife is off every other Monday. Our two youngest children have been attending school in person all year. Theyíre on spring break now. The high schooler goes virtually. I took off Monday, so weíre dropping all three of them at her motherís tomorrow, and she and I are spending a couple of days in Shenandoah Valley in Virginia.

    In spite of the hours and the fatigue, I managed to get 2 sessions done over the last 3 days.

    On Smith machine exercises, the weights listed are just the plates. The ď+Ē represents the bar.

    Wed. 3/17/21 - Squat & Other Stuff

    Smith Machine Squat

    bar/10
    90+/8
    180+/6
    230+/4
    280+/4 - added mouth guard
    330+/4 - added wrist wraps
    370+/2
    405+/2 - added belt
    430+/2 at 8.5 RPE
    430+/2 at 9 RPE
    380+/6 at 9 RPE

    Iím quite pleased with this. On my last ďheavierĒ squat day (3/9), I topped out with one double at 420+, and the backoff was 360+/5, so this was definitely a step in the right direction.

    Hammer Strength Chest Press

    20 per side/15
    50 per side/10
    80 per side/10
    105 per side/6 at 8 RPE - added mouth guard
    120 per side/6 at 10 RPE
    105 per side/6 at 10 RPE - didnít rest much after the previous set

    Seated Row Machine - chest pad, neutral grip handles

    40/15
    85/12
    130/10 - added mouth guard
    175/10 - added Versa Gripps
    220/9 at 10 RPE
    200/7 at 10 RPE - range of motion was getting shorter on these reps, so I stopped

    Done in 1 hour 25 minutes.

    Fri. 3/19/21 - Deadlifts Only

    Smith Machine Deadlift - each foot standing on a stacked pair of 25 lbs plates

    bar/15 RDL
    bar/12
    90+/8
    180+/6
    230+/4
    280+/4 - added mouth guard
    330+/3
    380+/2 - added Versa Gripps
    420+/1 - added belt
    455+/1 x 5 sets - completed the singles in 5 minutes. First one was at 7 RPE. Last one was at 8.5.
    410+/5 at 8.5 RPE

    Done in 30 minutes.

  4. #74
    Join Date
    Jun 2019
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    215

    Default

    Quote Originally Posted by K.Diesel View Post
    I know I need some rest. Over the last 3 weeks, I’ve worked 6 days each week, and totaled 55.5, 59.0 and 58.0 hours in each week. That’s a lot of miles. It’s so bad that on Wednesday after work (I only worked 8 hours that day), I went to the dentist again for a filling. I literally fell asleep in his chair while he was drilling my tooth, with that bright light a foot away from my eyes. �� He kept tapping and shaking me to wake me up.

    This weekend should help get me back on track as far as that goes. My wife is off every other Monday. Our two youngest children have been attending school in person all year. They’re on spring break now. The high schooler goes virtually. I took off Monday, so we’re dropping all three of them at her mother’s tomorrow, and she and I are spending a couple of days in Shenandoah Valley in Virginia.
    Some of my best naps have been in a dentist's chair.

    It's good to see that you'll be able to break away for a bit of vacation and recovery. You're definitely burning that candle on both ends.

  5. #75
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Default

    Quote Originally Posted by Bill Anders View Post
    Some of my best naps have been in a dentist's chair.
    I've caught myself snoring in the dentist's chair. Didn't bother the dentist at all.

  6. #76
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    Default Wed. 3/31/21

    Quote Originally Posted by Bill Anders View Post
    Some of my best naps have been in a dentist's chair.

    It's good to see that you'll be able to break away for a bit of vacation and recovery. You're definitely burning that candle on both ends.
    Quote Originally Posted by skid View Post
    I've caught myself snoring in the dentist's chair. Didn't bother the dentist at all.
    I guess the dentist sees this more often than I thought.

    That long weekend in the mountains with the wife was nice and relaxing, but too short. And when I got back to work last Tuesday, apparently many of my co-workers decided theyíve had enough and werenít coming in for a while. I worked 45.25 hours and hiked 38.6 miles from Tuesday through Friday last week, including a lot of streets on hills. I crashed hard Friday night, and didnít feel normal again until some time Sunday evening. Work has been a little more manageable this week, but things at home got wonky with one daughter needing to go to urgent care yesterday, an extra long dance class on Monday, so I still didnít get back in the gym until today. I didnít go to work today, so I got in the gym at a decent time and didnít have to rush. In addition to getting some work in, I was just glad to be there.

    My appetite hasnít been what it should be either. I weighed 202.0 lbs on Sunday morning. I need to make weight at 205 for the meet, but I didnít want to be this low, and definitely not so soon. I need to turn that around quickly.

    On Smith machine exercises, the weights listed are just the plates. The ď+Ē represents the bar.

    Wed. 3/31/21 - Squat, Bench, & Other Stuff

    Smith Machine Squat

    bar/7, 5
    90+/6
    140+/5
    190+/5
    240+/4
    290+/3
    340+/2 - started using mouth guard
    380+/2 - started using wrist wraps
    410+/1 - started using belt
    435+/1 at 8 RPE
    450+/1 at 9 RPE
    380+/4 at 8 RPE
    380+/4 at 9 RPE

    Smith Machine Bench - bench going in reverse of normal direction

    bar/6, 10
    50+/10
    100+/9
    150+/8
    190+/6
    210+/4 - started using mouth guard
    230+/4 at 9.5 RPE - started using wrist wraps
    205+/6 at 9 RPE
    205+/5 at 9 RPE

    Someone on YouTube commented on my recent bench video that for shoulder health, I should be facing the opposite direction while benching (feet towards the back of the machine). That way, the angle of the Smith machine track would be a bit like a decline bench angle, and safer on the shoulders. Trying it today, I see what he means. My shoulders feel better after this session than they normally do. Iíll try that again. It might become my new normal.

    Smith Machine Barbell Row

    bar/8, 16
    90+/10
    140+/8
    180+/8 - started using mouth guard
    210+/6 at 8 RPE - started using Versa Gripps
    210+/6 at 9 RPE
    180+/10 at 8 RPE

    I tried not to cheat these too much. I could have used more body English and cranked out some more reps on the 210+ sets.

    Smith Machine Pendlay Row - an experiment, and chance to shoot something for YouTube

    90+/11
    180+/7
    bar/lots of reps for the camera

    Because dropping weights and making noise (clanging and banging!) could literally prompt an employee to set off an alarm several times louder than that noise one may have been making while lifting, you canít do the negatives on Pendlays the way theyíre normally done (drop them). You have to do slow negatives on these, which definitely causes you to feel these in your lats. But that seems like it goes against the reason one would want to do Pendlays in the first place.

    Leg Extension

    40/12
    70/12
    100/12 - started using mouth guard
    130/12
    160/12
    175/10 at 10 RPE - range of motion started shrinking

    Seated Leg Curl

    25/15
    55/12
    85/12
    115/12 - started using mouth guard
    130/12 at 9 RPE

    Spent well over 2 hours in there today. Felt like time well spent.

    Last thing: Iíve mentioned how I started doing one arm rows in the Smith machine since the dumbbells at this gym stop at 60 lbs. I made a video showing how I do them. If youíre in a similar situation, then I hope this can help you.


  7. #77
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    Oct 2008
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    Default Feeling A Little Better - 4/6/21

    Work has been more manageable so far this week. I have “only” worked 31.5 hours while hiking 8.7, 9.0 and 9.6 miles (27.3 total) in the first 3 days of the week. But fortunately, parcels have been light and the weather has been nice. After 6 days away, I got back in the gym on Tuesday after work. Since a shot at this state squat record is my top priority at this meet (May 23), that’s going to be the one lift I make sure to train for now. Bench and deadlift will get done as time, energy and mental focus will allow.

    I’ve been weighing just over 204 lbs on recent mornings. I can live with that. But I’m looking forward to this meet being over so I can gain my lost weight back.

    On Smith machine exercises, the weights listed are just the plates. The “+” represents the bar.

    Tue. 4/6/21 - Squat, Bench & Other Stuff


    Smith Machine Squat

    bar/8
    90+/6
    180+/5
    230+/5
    280+/3
    330+/3 - started using mouth guard
    370+/1 - started using wrist wraps
    400+/1 - started using belt
    425+/1
    445+/1 at 8 RPE
    455+/1 at 8.5 RPE
    455+/1 at 9 RPE - only rested 3 minutes from the previous single
    385+/5 at 9 RPE
    385+/5 at 9.5 RPE

    Smith Machine Bench Press - facing rear of machine again

    bar/12
    50+/10
    95+/6 - misload; I did this thinking it was 100+, then realized I left a 5 lbs plate off one side
    150+/5
    190+/5
    220+/3 - started using mouth guard
    240+/2 - started using wrist wraps
    250+/2 at 8 RPE - paused reps
    260+/1 at 8 RPE - paused
    270+/1 at 9.5 RPE - paused
    215+/6 at 8 RPE
    215+/6 at 9 RPE

    Pull-ups/Chin-ups - changed grip each set

    BW/6 x 6 - 2 sets wide neutral, 2 sets wide overhand, 1 set medium underhand, 1 set close neutral

    Something felt wonky in my left shoulder at the end of the last set, but I wanted to get some more back work in. So I changed movements.

    Cable Pulldown - wide, overhand

    140/5
    200/6 at 9 RPE - range of motion was getting short
    160/10 at 10 RPE - range of motion again

    Hammer Strength Ab Crunch Machine

    30/10
    50/10
    50/10
    25/10
    25/10

    Done in 2 hours.

    It’s time I start getting some touches on real barbells before this meet. I may have to join another gym about a half hour from my house. I’d only go there once a week, on Saturdays or Sundays. If I start this weekend, that would give me 6 sessions before the meet. I only did 4 barbell sessions at my brother’s house before the November meet. I hope it will come back as quickly as it did the last time.

  8. #78
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    Default Fri. 4/9/21 - Deadlift Variation, Squat & Bench

    On Smith Machine exercises, I only list the weight of the plates. The bar is represented with the +.

    Smith Machine Snatch Grip Romanian Deadlift - standing on 25 lbs plates

    bar/10
    90+/8
    180+/5
    230+/5 - started using Versa Gripps
    280+/5 x 3 sets - added mouth guard on 1st set, and belt on 2nd set

    I havenít done this exercise since I started at PF. I figured I would try them out of the gate.

    Smith Machine Squat

    bar/8
    90+/8
    180+/4
    230+/4
    280+/4 - added mouth guard
    320+/4 - added belt
    360+/4 at 8 RPE
    380+/4 at 9 RPE

    Smith Machine Bench Press

    bar/10
    90+/10
    140+/5
    180+/5
    210+/5 at 8.5 RPE - added mouth guard
    230+/5 at 10 RPE - added wrist wraps

    Done in 55 minutes.

  9. #79
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    Oct 2008
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    Baltimore, MD
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    Default FINALLY - REAL BARBELLS AGAIN!!! Plus Ramadan Begins...

    REAL BARBELLS!!!

    I found a 24 hour Goldís Gym thatís a half hour drive from home, and the same price as my Planet Fitness membership. Thatís too much driving for me to commit to multiple times per week at this point in my life, but I can go once per week for at least the next 6 weeks. And after one visit, I can see myself keeping this membership since itís so affordable just for the access. That place has everything a competitive powerlifter needs, and other than Atlas stones, it seems to be fully equipped for strongman training. Lots of fun toys to play around with.

    Hereís how my first time with a real barbell since the competition in November went:

    Sun. 4/11/21 - Squat, Bench, Deadlift - Goldís Gym

    Squat - Done on a competition ER Rack. They had kilo plates, but I used plates marked with lbs

    bar/8, 5, 5
    135/5
    185/5
    235/4
    285/3
    335/2 - added mouth guard
    375/1 - added wrist wraps
    410/1 - added belt
    435/1
    455/1
    405/5
    405/5

    I wrote down RPEs after each set from 410 on, but I donít know how relevant or accurate they are. Nothing was at 10. I could feel that my technique was off by not having the track of the Smith machine. Hopefully, within the next 2 weeks Iíll feel more... on track, for lack of a better term (and no pun intended). The depth on the work sets looked like it may have been legal, but in my experience, you donít want to be borderline on your squat depth in the federation I compete in (I never have been).

    Bench Press

    bar/10
    95/8
    145/6
    185/6
    215/4
    240/2 - added mouth guard. My left elbow felt a little weird, so I put on elbow sleeves after the set.
    260/1 - added wrist wraps; paused
    275/1 at 8.5 RPE; paused
    275/1 at 9 RPE; paused
    235/8 at 9 RPE; touch & go - didnít expect to get that many

    Deadlift - there were 3 different bars laying around, already loaded. I just hopped around.

    225/5
    315/5 - added Versa Gripps
    405/5, cluster set - added belt & mouth guard

    That last set was more like a cluster set. On reps 1-4, I didnít do negatives. That bar happened to be loaded with bumper plates, and it was on a platform, so I just dropped each rep from lockout. But I had to settle the bar, re-grip and reset before each rep. So Iíll count it like a cluster set, since they werenít nonstop reps. But the breaks werenít long enough to count it as 5 singles.

    Done in 2 hours, 20 minutes. New gym, feeling my way around. Iím not mad.

    On Ramadan

    Also, I weighed 204.2 lbs on Sunday morning. Tomorrow is the first day of Ramadan. If you arenít familiar with that, itís a month of fasting observed by Muslims. It includes many elements, but the most well known and relevant to this forum are no eating and drinking from sunrise to sunset each day of the month. There are no restrictions on eating and drinking between sunset and sunrise. My goal was to come into the month weighing around 207 lbs, with an expectation that I might drop a pound or two by the end. Now, I just want to stay above 202. By the end of Ramadan, I will have about 2 weeks to go until the competition.

    As for training frequency, I hope I can get at least 2 sessions per week, and hopefully 3. That will depend on energy and timing. If I can make it Tue/Thu/Sat, that would be ideal to me. Iím not training tomorrow though (first day), so this week will probably just be Wed/Sat, both at night. When I entered this meet, I wasnít even thinking about Ramadanís dates in 2021. If so, I may not have entered. But once I was reminded, I didnít want to drop out. God willing, I can still do what I have in mind on the platform next month.

  10. #80
    Join Date
    Jun 2019
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    215

    Default

    starting strength coach development program
    Quote Originally Posted by K.Diesel View Post
    REAL BARBELLS!!!

    I found a 24 hour Gold’s Gym that’s a half hour drive from home, and the same price as my Planet Fitness membership. That’s too much driving for me to commit to multiple times per week at this point in my life, but I can go once per week for at least the next 6 weeks. And after one visit, I can see myself keeping this membership since it’s so affordable just for the access. That place has everything a competitive powerlifter needs, and other than Atlas stones, it seems to be fully equipped for strongman training. Lots of fun toys to play around with.
    That is great news!!! That's still quite a bit closer than your brother's place, so hopefully you can get there a bit more frequently while you prep for your meet.

    Quote Originally Posted by K.Diesel View Post
    On Ramadan

    Also, I weighed 204.2 lbs on Sunday morning. Tomorrow is the first day of Ramadan. If you aren’t familiar with that, it’s a month of fasting observed by Muslims. It includes many elements, but the most well known and relevant to this forum are no eating and drinking from sunrise to sunset each day of the month. There are no restrictions on eating and drinking between sunset and sunrise. My goal was to come into the month weighing around 207 lbs, with an expectation that I might drop a pound or two by the end. Now, I just want to stay above 202. By the end of Ramadan, I will have about 2 weeks to go until the competition.

    As for training frequency, I hope I can get at least 2 sessions per week, and hopefully 3. That will depend on energy and timing. If I can make it Tue/Thu/Sat, that would be ideal to me. I’m not training tomorrow though (first day), so this week will probably just be Wed/Sat, both at night. When I entered this meet, I wasn’t even thinking about Ramadan’s dates in 2021. If so, I may not have entered. But once I was reminded, I didn’t want to drop out. God willing, I can still do what I have in mind on the platform next month.
    As I mentioned before when we talked about this, I do not envy you your work on getting the needed calories in during the short window while also getting sufficient sleep. But who knows, this experiment may surprise you in the end with meet totals. Good luck!

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