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  1. #351

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    If today's training is any indication, my coaching, and programming changes, are paying off. I got a SQ triple PR, and my programmed DL triple flew up, even though I only got a single last time.

    11/21/18
    Gym 14:15

    SQ: 265x3, 1

    BP: 187.5x5. Cut off all the triples I usually did after, so I'll have to consider adding all the volume needed somewhere else during the week.

    DL: 315x3. Felt like I could have done 5. Used a 2 1/2 pound plate for my DL "jack".

    P 2.0: 100x5, 4. I plan on just doing 113 for a triple and a double on Saturday. So, yet again, I'll have to consider adding the volume needed somewhere else during the week.

  2. #352

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    Quote Originally Posted by Charlocity2 View Post
    If today's training is any indication, my coaching, and programming changes, are paying off. I got a SQ triple PR, and my programmed DL triple flew up, even though I only got a single last time.
    Wooo!! Donít you love it when that happens? Congrats! And happy thanksgiving to you and your family.

  3. #353

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    Quote Originally Posted by granny View Post
    Wooo!! Donít you love it when that happens? Congrats! And happy thanksgiving to you and your family.
    Thanks, you too! Yeah, sometimes it feels like the planets need to align to get PRs. Some co-workers brought up Mercury being in retrograde.

    @charlocity2 on Instagram: “Golden Hour lighting.”

  4. #354

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    I reduced a lot of pressing volume today. Next week I will need to add some back somehow. I wanted to press on Saturday and squat/pull on Sunday, to avoid press being affected by fatigue from Saturday.

    11/24/18
    Gym 13:00

    P 2.0: 113x3, 2

    CGBP: 169x3x5

  5. #355

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    11/25/18
    Gym 13:00

    Medium SQ: 45x5x2, 135x5, 190x3, 245x2, 270x1 (overwarmup), 240x5, 3, 3. 270 was slow. I'm programmed to triple it on Wednesday. I'll only do 245 for a single, and add more rest (5 minutes instead of just 3).

    Medium DL: 285x3x2. I didn't rest between my last warmup single and my first triple of 285.

    Pull-ups

    Chins

  6. #356

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    I was anxious about what I programmed for myself today. Mostly it was because of how slow SQ 270x1 seemed Sunday. Also, I hadn't been sleeping well.

    I even spent the drive to the gym listening in on a work conference call, on my day off. But maybe that replaced my lifting anxiety on the drive, with good effect. I doubled 270 for SQ, tying a PR. I dropped one warmup rep, rested more before the first workset, and added wrist wraps.

    I PR'd BP for 5. Will probably micro load a 1 pound progression now.

    I PRd DL, 320 for a triple, which I set up my camera to video. But when I was done, I saw I had not, in fact, depressed the record button (derp).

    I thought P for ascending sets of 5 would add back the volume I needed. But when I was done, I remembered that they sucked because they just fatigue me for my top set..

    11/28/18
    Gym 11:45

    Heavy SQ: 270x2, 1

    Heavy BP: 190x5

    Heavy DL: 320x3

    Medium P: 45x5, 65x5, 80x5, 90x5, 102x4+F

  7. #357

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    Quote Originally Posted by Charlocity2 View Post
    I doubled 270 for SQ, tying a PR.
    I PR'd BP for 5. Will probably micro load a 1 pound progression now.
    I PRd DL, 320 for a triple, which I set up my camera to video. But when I was done, I saw I had not, in fact, depressed the record button (derp).
    Niiiiice work!!

  8. #358

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    Quote Originally Posted by granny View Post
    Niiiiice work!!
    Thanks, granny!

    12/1/18
    Gym 13:00

    Heavy P: 114x3, 2

    Medium BP: 170x5x3

    Medium P: 103x4 (programmed 2 backoff sets at this weight, but didn't have time to complete the sound before the gym closed). I programmed 5s, but knew the fifth rep wasn't there, today.

    CGBP: 155x5 (programmed 2 backoff sets at this weight, but didn't have time to complete the sound before the gym closed)

    In trying to program more pressing volume back into today, I tried to look at it holistically. That is, medium BP is more important than backoff P, which is more important than CGBP. Still, I hope deprioritizing CGBP doesn't hurt my BP on heavy day, or my heavy day P, for that matter.

  9. #359

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    This is now the second DL workout where the baby sips of Gatorade I took between sets felt like they wanted to star in someone's YouTube video. I used the eat Gatorade chews before DL. Guess I have to go back.

    12/2/18
    Gym 13:00

    Medium SQ: 45x5x2, 135x5, 195x3, 250x1, 275x1 (overwarmup), 245x3, 230x5x2

    Medium DL: 135x5, 225x3, 255x1, 290x3x2

    Pull-ups

    Chins

  10. #360

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