cph's post-LP weight loss log

[cph]

5/12

Left my notebook at the gym so this is from memory...

Sq 320x5x3 @8,8,8

BP 170x8x3 @8,8,9 170x7 @9.5/10 (missed 8th rep)

RDL 255x8x3 @8,8,7.5 255x7x1 @8 (oops... video) 255x8x1 @8


Squats felt easy. Right where they should be. Last week's medium bench day was easy, so I got ambitious and added 5 lbs. Bad idea. I could have had the last rep, but it shouldn't have been a grind. (Shooting for @8. Should have dropped weight after that @9 set.) I also did not want to rest more than 5 min between sets.

I miscounted the set of RDLs that I videoed. Makes me think my RPEs are not quite dialed in, because theoretically that should have been @7 if the 8s were @8. I'm still not sure these are heavy enough to drive my deadlift.

[cph]

Bodyweight wooshed today. 222.6 from 225.8 yesterday.

[cph]

5/15

BW: Back to 225.6. I was bad this weekend. Still not actually dieting. Will start in early June.


Sq 360x5x3 @8.5,9,9.5

BP 195x5 @8.5 190x5x2 @8.5,8.5

PC (kg) 60,65,70x1 77x1x10, (77x0x3), 70x2x3

Chins (2 green bands)x7x3, x10x1


Back to my previous 5x3 squat PR. Was harder than I hoped given last week. I don't think 5x3 will last much longer.

Bench, I decided to take a 5% instead of 10% deload. Was hoping for @8 or less, so maybe that was a bad idea. I'll use 2.5 increments and backoffs from here.

Power cleans are still frustrating. I was hoping for 15 singles @ 77. I think my problem is the rack. I feel like I'm pulling the bar high enough, but not getting my elbows around fast enough and not getting under the bar so it crashes on my neck, I catch it with my elbows pointing down, or it hits the top of my pecs and I miss. I know "get under the bar" is not a SS-approved cue, but I feel like my rack is better when I use it.

Chins, obviously the assistance is too much now. Last set should be x7@8-9. I kept going since it seemed easy, and I might have had an 11th rep.

[cph]

5/17

Sq 285x5x2 @7,7

Pr 10m density block, 125 x 25 (4x3, 4x2, 2x1, 1x3)

DL 395x5 @9.5 (PR - video), 355x5x2 @8,8.5

Curls 75x15x3


I went quasi EMOTM for the density block today. Obviously I wasn't resting enough the last few weeks, considering I only got 3 reps fewer with 5 lbs heavier.

395x5 went up surprisingly easy consider I crashed and burned last week. I'm not sure if the backoff sets are a good idea, but we'll see.

[cph]

5/19

Sq 325x5x3 @8,8,8.5

BP 165x8x2 @8,8.5; 160x8x2 @8.5,8.5

RDL 245x8 @7; 265x8x4 @8,8,8,8


BP was harder than I expected. I dropped 5 lbs because of it.

I don't think the RDLs were all really 8. I'm thinking of AMRAPing next time just to get a better handle on RPE. Right now I'm just LPing them even though that wasn't my original intention.

[cph]

5/22

BW 227.2

Sq 365x5x1 @9 (PR - video); 330x5x2 @7.5,8

BP 197.5x5x1 @8.5-9; 190x5x2 @8,8.5

PC 78x1x10; 70x2x3

Chins (orange+red bands)x7x1 (orange band)x7x3 (last set @9.5)


I decided to proactively switch to top set + backoffs on squats. I'm 90% sure I could have gotten two more sets at this weight, but I don't want to rest 7-10 minutes. They look a lot easier than they felt, too.

Someone in the gym pointed out that the bar shifted over to the left side on the bench and the plates were almost hitting the upright. That was an easy fix on the backoffs. I think that's been a problem for a while.

Power cleans are so inconsistent, but it feels great when I really nail one. Feels like it sticks to my chest. The biggest problem is that my rack is too slow. I rarely miss reps, but either I rack in my hands or the bar slams into my collarbone.

Definitely should have used just the orange band with my chins.

[cph]

5/24

Sq 290x5x2 @7,7

Pr 28 reps of 125 in 10 min

DL 400x4 (miss for 5, but PR for 4) @10, 360x5x2 @8,8.5

Curls 30s x15x3, x12x1


I'm back in the old hood, so I lifted at a different gym. Huge black iron gym with all sorts of Westside gear.

Feel like I can rest a little less in the press. I'm not as fatigued as I expect by the end. (Last mini-set was a triple.) Still, it's a 3 rep improvement.

DLed with a TPB. Man that thing rips up your hands. I think I would have had 400 for 5 if I was (1) lifting with a less aggressive bar, and (2) lifting earlier in the day.

Tried DB curls because BB curls haven't felt great on my left forearm. I think I like them better. They force me to be a little stricter.