Rockwood Athlete PL Template

[gtl]

I spent the last 3 weeks experimenting with whole x1@8 for a top set, followed by some backoffs. Prior to that, I was running a split focusing on front squat, press, and deadlifts. I plan on running the Rockwood Athlete 12 week Powerlifting Template found here as close as possible. I'll be adjusting for equipment, time/schedule constraints, and anything that aggravates my left SI and right shoulder.

Recent Lifts
Squat 300x1@8.5 (e1RM 319)
Pause Bench 215x1@8.5 (e1RM 229)
Sumo Deadlift 355x1@8.5 (e1RM 378 -- but I did 440x1@10 about a month ago)

Best Lifts
Squat 320 (USAPL), 340 (gym)
Bench 220 (USAPL), 220 (gym)
Sumo Deadlift 455 (USAPL), 465 (gym)

USAPL 2014 Ohio State Championships - YouTube

Current Stats
age - 30 years old
height - 6'1"
am bodyweight 174lbs
bf ~12%
(down about 15lbs in the last year and a half; under muscled, kind of lean.. been 200lbs a few times now and just ended up fat)

I train at home in my garage. I have an OpenBarbell v1.0 device, 2 pairs of WL shoes, 2 pairs of flats, a 4" PL belt, a 3" Best belt, SBD knee sleeves, and a couple pairs of wrist wraps.

That's about all I can think of for an intro post. I'll be posting tonight's workout with videos after I get some dinner.

[gtl]

2016.10.24

Squat
Squat 45x5, 135x5
Squat 185x3 @ 4.5 (0.73)
Squat 225x2 @ 6.0 (0.61)
Squat 255x1 @ 7.0 (0.51)
Squat 270x1 @ 7.5 (0.43)
Squat 285x1 @ 8.0 (0.38)
Squat 250x4 @ 8.5 (0.37)
Squat 250x4 @ 8.5 (0.33)
Squat 250x4 @ 9.0 (0.29)
3-4min rests

RDL
RDL 155x8 @ 8
RDL 170x8 @ 9
RDL 155x8 @ 9
3min rests

Swiss Ball Leg Curl 2x10
Ab Wheel 2x10

Airdyne 6sx8 EMOM

Today's workout was x1@8, then 87-89% for sets of 4 until @9. I was hoping to get closer to 300 for my top single, but 285 was slower than expected. I only managed 3 sets of 4 before I had to shut it down. The program said to cap it at 7 sets of 4, and I didn't even get half way there. I thought about dropping 5% for another set, or 10% for a couple more sets, but time was getting away from me.

I haven't done RDL's in about a month, and prior to this, I was doing them after bench (not on a squat day). The @9 was more about grip, tricep/lat cramp, and low back pump. I should've probably gotten another set or two here, but again, time.

The Swiss Ball Leg Curl was a subsisute for GHR or lying leg curls. I opted to only do 2 sets as I was alternating them with ab wheel, and I still had Airdyne. These weren't bad, but my ball was a little flat, which made maintaining the bridge hard.

I haven't done Airdyne in 2 months. I cut it 2 sets short and did 2 mins cool down instead.

All in all, this took ~ 1hr 25min, not including a ~10min general warmup. I felt rushed the entire time, like go-go-go due to being used to resting 5-7min between sets on squats. Again, I probably did not get enough work in tonight, but it'll have to do.

RA PL W1D1 Squat 285x1@8 - YouTube
RA PL W1D1 Squat 250x4@9 - YouTube
RA PL W1D1 RDL 170x8@9 - YouTube

[gtl]

2016.10.24

Pause Bench
Bench 45x5, 95x5, 135x3
Bench 165x2 @ 6.0 (0.38)
Bench 185x1 @ 7.0 (0.33)
Bench 195x1 @ 7.5 (0.30)
Bench 205x1 @ 10.0 (0.13)
Bench 205x1 @ 8.5 (0.24)
Bench 175x4 @ 7.5 (0.28)
Bench 180x4 @ 8.5 (0.22)
Bench 180x4 @ 8.5 (0.22)
Bench 180x4 @ 9.5 (0.17)
3-4min rests

Press
Press 75x8 @ 6.0 (0.63)
Press 85x8 @ 7.0 (0.51)
Press 95x8 @ 9.0 (0.30)
Press 85x8 @ 8.5 (0.37)
3min rests

Pullups 3rx8 EMOM

Facepulls 3x10

I have no idea what happened with the first set of 205, but I wasn't satisfied, so rested 4 mins and repeated. I dropped to 175, which was a bit too easy, and moved up to 180.

Press got cut probably a set short due to time.
Pullups were supposed to be 10mins, but I stopped at 8 to move on to facepulls.

Total time was 1hr 25min (not including a ~10min general warmup) and I didn't even get to the pump session.

[Cody]

From 195@7.5 to 205@10?! I'm glad you got your groove back, but that's weird.

[gtl]

From 195@7.5 to 205@10?! I'm glad you got your groove back, but that's weird.

Yeah for real. I may have jumped off the bench and yelled a few times. But at least I didn't hit another @10 when I tried it again haha

[Derek Binford]

2016.10.24

Pause Bench
Bench 45x5, 95x5, 135x3
Bench 165x2 @ 6.0 (0.38)
Bench 185x1 @ 7.0 (0.33)
Bench 195x1 @ 7.5 (0.30)
Bench 205x1 @ 10.0 (0.13)
Bench 205x1 @ 8.5 (0.24)
Bench 175x4 @ 7.5 (0.28)
Bench 180x4 @ 8.5 (0.22)
Bench 180x4 @ 8.5 (0.22)
Bench 180x4 @ 9.5 (0.17)
3-4min rests

Press
Press 75x8 @ 6.0 (0.63)
Press 85x8 @ 7.0 (0.51)
Press 95x8 @ 9.0 (0.30)
Press 85x8 @ 8.5 (0.37)
3min rests

Pullups 3rx8 EMOM

Facepulls 3x10

I have no idea what happened with the first set of 205, but I wasn't satisfied, so rested 4 mins and repeated. I dropped to 175, which was a bit too easy, and moved up to 180.

Press got cut probably a set short due to time.
Pullups were supposed to be 10mins, but I stopped at 8 to move on to facepulls.

Total time was 1hr 25min (not including a ~10min general warmup) and I didn't even get to the pump session.

That session should definitely be doable in less than 1 hour 35 minutes.

How long are you testing between exercises? You should pretty much be able to unload the bar from bench and take your first warmup with the bar on press, no reason for a ton of rest in my opinon.

I would also cut a couple sets out on your warmups. There is no reason you shouldn't be able to jump 225, 255, 285 in squat and 165, 185, 205 on bench. Don't need all the super small jumps in between. That should help a little with time.

[gtl]

That session should definitely be doable in less than 1 hour 35 minutes.

How long are you testing between exercises? You should pretty much be able to unload the bar from bench and take your first warmup with the bar on press, no reason for a ton of rest in my opinon.

I would also cut a couple sets out on your warmups. There is no reason you shouldn't be able to jump 225, 255, 285 in squat and 165, 185, 205 on bench. Don't need all the super small jumps in between. That should help a little with time.

Whatever my rests were for that exercise is typically the amount of rest before the next exercise. Ex: I was probably close to 4mins before my last set of bench, and waited 4 mins after hitting @9 to press (part of that time was unloading the bar, moving the bench, setting up to press).

185,225,255,270,285 on squat and 165,185,195,205 are essentially the same increments.

Do you not recommend 2 feeler sets of 5% jumps to try to dial in @8? That's what I've had programmed in the past. I agree with you from a warmup perspective. I don't "need" the warmups, but it wast an attempt to not overshoot RPE (and see how effective it was? lol).

But, yes, cutting out the 270 on squat alone would save 4mins as would cutting out the 195 on bench.

I think from a timing standpoint, it took ~30mins from the bar to my top set. Rest. Then ~15 more mins for backoff sets. Rest. Then on to the rest.

[Derek Binford]

I think you are overthinking things. When you emailed me you said you were worried about time, so cutting out a few warmup sets would be to your benefit if you were worried about time.

Also you should be able to tell with that 255 warmup set on squat how heavy your next jump should be to hit roughly an RPE 8.

If you overshoot or undershoot your RPEon the top single it's definitely not the end of the world. You would just need to adjust your drop sets up or down a bit depending on if you undershot or overshot your single.

[Derek Binford]

Also it sounds as if you are resting 3-4 mins on every warmup set. In my opinion that's not necessary. Until you get to your top 2-3 sets there is no reason to rest that much. My top single is around 405 at an 8 on squat and I usually jump bar, 135, 225, 315, 365, 405 and it takes me a max of 15 mins.

[gtl]

Also it sounds as if you are resting 3-4 mins on every warmup set. In my opinion that's not necessary. Until you get to your top 2-3 sets there is no reason to rest that much. My top single is around 405 at an 8 on squat and I usually jump bar, 135, 225, 315, 365, 405 and it takes me a max of 15 mins.

Fair enough. I typically rest a few mins on each warm-up. I'll try to shoot for maybe 20 mins to my top set.