Never Say Never

[manveer]

Well there's no eccentric and stretch reflex on the press or deadlift (except maybe press v2). That definitely plays a role in the deadlift speed on rep 1.

[gtl]

Well there's no eccentric and stretch reflex on the press or deadlift (except maybe press v2). That definitely plays a role in the deadlift speed on rep 1.

Good point.

2016.10.15

Bench 45x5, 95x5, 135x3
Bench 172x2 @ 4.0 (.40)
Bench 190x1 @ 6.0 (.30)
Bench 200x1 @ 6.0 (.29)
Bench 210x1 @ 8.0 (.19)
Bench 185x4 @ 8.0 (.20)
Bench 185x4 @ 8.0 (.22)
Bench 185x4 @ 8.0 (.21)
Bench 165x6 @ 8.0 (.21)

Band Rows 3x15

2016.10.17

Squat 45x5, 135x5
Squat 185x3 @ 4.5 (.73)
Squat 225x2 @ 6.0 (.61)
Squat 255x1 @ 6.5 (.55)
Squat 270x1 @ 7.0 (.49)
Squat 285x1 @ 7.5 (.43)
Squat 300x1 @ 8.5 (.37)
Squat 235x6 @ 8.0 (.40)
Squat 235x6 @ 8.0 (.39)
Squat 235x6 @ 8.5 (.35)

KB Swings 20kg 5x10

added an extra ramp up set to Squats to try to dial in the right RPE and overshot by .01m/s

My backoffs have been planned to do x6@7 based on the RPE charts, but always end up at @8. I had to rest 6-7 mins between sets on these tonight.

[gtl]

2016.10.18

Bench 45x5, 95x5, 135x3
Bench 170x2 @ 3.5 (0.42)
Bench 185x1 @ 5.0 (0.35)
Bench 195x1 @ 5.5 (0.33)
Bench 205x1 @ 7.0 (0.25)
Bench 215x1 @ 9.5 (0.13)
Bench 165x6 @ 6.5 (0.27)
Bench 165x6 @ 7.0 (0.26)
Bench 165x6 @ 7.5 (0.22)

DB Incline Bench 50x3x10
Pullups x8, x8, x6

Pretty meh session.

So, I really have no idea what I'm doing with the x1@8 top set right now. I have 2 thoughts:

work up to x1@8 each time, calculate an e1rm, and use that to arrive at my backoff sets -- knowing that I may not really have any movement WoW on the load, but I'll get the "work in"

start at a conservative x1@8, add ~1% each week, and calculate an e1rm (whether that top set is @8, @8.5, @9, etc -- but know to shut it down before it gets to be >@9), and use the e1rm to arrive at my backoff sets. the increase in load on the top set and backoff sets will likely go up each week

either way, break it into 2 cycles, like 4wks of 6's and 4wk's of 3's, then maybe 3wks of 5's and 3wks of 2's -- or something like that

I dunno

[gtl]

I think I might run the Rockwood Athlete (Derek Binford) 12 week powerlifting program:

Rockwood Barbell Programs ? Rockwood Athlete

My only concern is time limitations.

The first workout is here:

Developmental Block W1D1 ? Rockwood Athlete

This whole work up to x1@8 stuff takes me 25-30 mins. It follows by backoff sets for a repeat until @9 or 7 sets. Followed by RDL, GHR (need substitute), ab wheel, and Airdyne.

If I keep rest periods shorter (3-4 min max), I could probably get it all done in 90 mins. But, my intensity will suffer.

Hmm

[Mahendra]

I think I might run the Rockwood Athlete (Derek Binford) 12 week powerlifting program:

Rockwood Barbell Programs ? Rockwood Athlete

My only concern is time limitations.

The first workout is here:

Developmental Block W1D1 ? Rockwood Athlete

This whole work up to x1@8 stuff takes me 25-30 mins. It follows by backoff sets for a repeat until @9 or 7 sets. Followed by RDL, GHR (need substitute), ab wheel, and Airdyne.

If I keep rest periods shorter (3-4 min max), I could probably get it all done in 90 mins. But, my intensity will suffer.

Hmm

This sounds good. And 3-4 minutes rest times seems reasonable for backoff sets of 4. I imagine you'll be able to hit at least 4x4 before you hit @9. Maybe you could omit the GHR and just do RDL's with ab wheel roll outs between rest times.

[gtl]

This sounds good. And 3-4 minutes rest times seems reasonable for backoff sets of 4. I imagine you'll be able to hit at least 4x4 before you hit @9. Maybe you could omit the GHR and just do RDL's with ab wheel roll outs between rest times.

Yeah. I'm going to pick this up Monday and hopefully hop aboard the gainz train.

2016.10.20

Sumo Deadlift 155x5, 225x5
Sumo Deadlift 275x3 @ 6.0 (0.35)
Sumo Deadlift 305x1 @ 7.0 (0.31)
Sumo Deadlift 335x1 @ 7.5 (0.27)
Sumo Deadlift 355x1 @ 8.0 (0.23)
Sumo Deadlift 355x1 @ 8.5 (0.22)
Sumo Deadlift 355x1 @ 8.5 (0.21)
Sumo Deadlift 315x3 @ 8.0 (0.23)
Sumo Deadlift 285x6 @ 7.5 (0.28)

Squat 135x3, 185x3, 215x6x3

this sucked

[gtl]

2016.10.21

Press 45x5, 80x5
Press 95x3 @ 5.0 (0.64)
Press 105x2 @ 5.5 (0.60)
Press 115x1 @ 6.0 (0.53)
Press 122.5x1 @ 8.0 (0.37)
Press 100x6 @ 7.0 (0.43)
Press 100x6 @ 7.5 (0.41)
Press 100x6 @ 8.5 (0.31)

Dips x12, x10, x10
Band Rows 3x15
DB Curlz

my lower back is wrekt from deadlifts

[gtl]

new log for now: Rockwood Athlete PL Template