One Lift A Day TL

[scted]

on balance a decent week except for dl which is in crisis mode

bp -178x6 +3#s over last week which was a reset ... hit the 6 reps with some struggle but feel i have some good run ahead at x6

sq -275x6 +5#s over last week (was sick and only did x3) ... very strong, got low (i think parallel) ... significant DOMS later that I haven't been noticing lately ... have more run at x6

op -137.5x4 +1.5#s ... very good day ... hit a x4 ... last time i hit a x4 was week 10 and 125.5#s

dl - 305x6 -37.5#s ... tried one at 345# and knew it wasn't going to happen so dropped way back ... i use a mixed / alternate grip and i'm very unbalanced ... my right hand is at the knurl and my left (pronated?) is 4-6 inches into the knurl ... need help

Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13

Week	M: BP	T: SQ	Th: OP	F: DL
1	160x6	225x6	115x6	325x2
2	163x6	230x5	116.5x6	285x6
3	166x4	232.5x4	118x5	NA
4	168x6	235x5	119.5x6	295x6
5	170x6	237.5x6	121x6	305x6
6	172x6	240x6	122.5x5	315x6
7	NA	NA	NA	NA
8	172x4	240x2	122.5x5	315x6
9	174x4	235x6	124x4	320x4
10	176x5	242.5x6	125.5x4	NA
11	178x5	245x6	127x2	315x5
12	180x5	247.5x6	128.5x3	325x6
13	182x4 (171)	250x6 (237)	130x3 (119)	330x6
14	186x4 (172)	255x6 (242)	131.5x3 (120)	340x6
15	NA	NA	NA	NA
16	186x2 (172)	255x6 (242)	131.5x2 (120)	340x3 (305*)
17	NA	NA	NA	NA
18	186x2 (172)	255x6 (242)	131.5x3 (120)	340x6
19	NA	257.5x6 (245)	NA	345x3 (330*)
20	186x3 (174)	260x6 (247)	133x2 (122)	350x4
21	190x2 (175)	265x6 (252)	134.5x3 (124)	355x2
22	175x6 (175)	270x3 (NA)	136x3 (125)	342.5x1
23	178x6 (175)	275x6 (261)	137.5x4 (126)	305x6

[Mark Samuel]

Really interesting form of progression, after I run out of LP I think I will be swapping to a 1 lift per day template so I can spend some time focusing on cardio afterwards. Was thinking 5/3/1 progression initially (with a light 3-5x5 backoff after main work set) but will keep an eye on how you progress here.

Have the DOMs reduced at all with time? Are you only experiencing them for Squats or all lifts?

[scted]

Really interesting form of progression, after I run out of LP I think I will be swapping to a 1 lift per day template so I can spend some time focusing on cardio afterwards. Was thinking 5/3/1 progression initially (with a light 3-5x5 backoff after main work set) but will keep an eye on how you progress here.

Have the DOMs reduced at all with time? Are you only experiencing them for Squats or all lifts?

My plan was to do HIIT on two of the days after lifting and assistance on the other two days (pull-ups mainly) ... hate them both and have not done either for a while ... definitely need to get on the HIIT ... i'm in pretty poor cardio shape

DOMS mostly related to squat ... i think it had abated but came back this week ... my suspicion is that i got lower in the squat ... have been cheating a bit prior to this week

Have heard advice to do 10% lite days on the off cycle for all lifts to reduce DOMS and maintain progression ... satisfied with progression so far so I haven't done that yet.

[scted]

awkward/bad week

was off through tuesday so i needed a vacation protocol

decided on Wed: Press + Squat, Thu: Bench, Fri: Deadlift

moved press with squat because i have rotator cuff issues when i combine bench and squat (i have a torn left rotator cuff)

Press - pretty good start to the week ... hit 139 * 4 (+1.5 from last week)

Squat - not a great story ... only hit 280 * 4 ... doubt it (the fact i missed 280 * 6) was related to the pressing i did earlier

Bench - was hopeful for 181 * 6 but cashed it in after 181 * 3 ... experiencing pretty bad rotator cuff pain ... don't know if it was related to proximity in time to the wednesday squat ... probably not ... took a shot at the 175 backoff but bailed immediately

Deadlift - 310*5 ... thought I'd try staying with the standard grip for the heavy set (vs alternate) but actually dropped the bar on the 6th rep, taking some skin off the tops of my knees ... looks like I need to stick with the alternate for the heavy lifts unfortunately ... I don't like how lopsided i am with the alternate ... more than 6 inches past the knurl with the left hand

Hope next week is better

Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13

Week	M: BP	T: SQ	Th: OP	F: DL
1	160x6	225x6	115x6	325x2
2	163x6	230x5	116.5x6	285x6
3	166x4	232.5x4	118x5	NA
4	168x6	235x5	119.5x6	295x6
5	170x6	237.5x6	121x6	305x6
6	172x6	240x6	122.5x5	315x6
7	NA	NA	NA	NA
8	172x4	240x2	122.5x5	315x6
9	174x4	235x6	124x4	320x4
10	176x5	242.5x6	125.5x4	NA
11	178x5	245x6	127x2	315x5
12	180x5	247.5x6	128.5x3	325x6
13	182x4 (171)	250x6 (237)	130x3 (119)	330x6
14	186x4 (172)	255x6 (242)	131.5x3 (120)	340x6
15	NA	NA	NA	NA
16	186x2 (172)	255x6 (242)	131.5x2 (120)	340x3 (305*)
17	NA	NA	NA	NA
18	186x2 (172)	255x6 (242)	131.5x3 (120)	340x6
19	NA	257.5x6 (245)	NA	345x3 (330*)
20	186x3 (174)	260x6 (247)	133x2 (122)	350x4
21	190x2 (175)	265x6 (252)	134.5x3 (124)	355x2
22	175x6 (175)	270x3 (NA)	136x3 (125)	342.5x1
23	178x6 (175)	275x6 (261)	137.5x4 (126)	305x6
24	181x3 (NA)	280x4 (261)	139x4 (127)	310x5

[scted]

good week ... especially after last week

x6 everything except OP but I maintained a x4 at 140.5

several non-optimal factors in play ... missed Tuesday, had to do Wed, Thu, Fri ... no protein supplements ... each workout at unconventional hours

Bench ... strong 184x6 ... no residual rotator cuff pain from last week

Squat ... strong 285x6 ... can't believe how long the linear progression has lasted ... I could barely do 140 when i started

Press ... strong 140.5x4 and 128x6 backoff

Deadlift ... bought 2" seatbelt strapping to make wrist straps (book says 1.5" so I hope it's ok) ... have been frustrated with the lopsidedness of the alternate grip ... bailed on the straps after one heavy 315 ... really lopsided and couldn't tell if they were supportive ... knocked out a 315x6 with alternate grip


Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13

Week	M: BP	T: SQ	Th: OP	F: DL
1	160x6	225x6	115x6	325x2
2	163x6	230x5	116.5x6	285x6
3	166x4	232.5x4	118x5	NA
4	168x6	235x5	119.5x6	295x6
5	170x6	237.5x6	121x6	305x6
6	172x6	240x6	122.5x5	315x6
7	NA	NA	NA	NA
8	172x4	240x2	122.5x5	315x6
9	174x4	235x6	124x4	320x4
10	176x5	242.5x6	125.5x4	NA
11	178x5	245x6	127x2	315x5
12	180x5	247.5x6	128.5x3	325x6
13	182x4 (171)	250x6 (237)	130x3 (119)	330x6
14	186x4 (172)	255x6 (242)	131.5x3 (120)	340x6
15	NA	NA	NA	NA
16	186x2 (172)	255x6 (242)	131.5x2 (120)	340x3 (305*)
17	NA	NA	NA	NA
18	186x2 (172)	255x6 (242)	131.5x3 (120)	340x6
19	NA	257.5x6 (245)	NA	345x3 (330*)
20	186x3 (174)	260x6 (247)	133x2 (122)	350x4
21	190x2 (175)	265x6 (252)	134.5x3 (124)	355x2
22	175x6 (175)	270x3 (NA)	136x3 (125)	342.5x1
23	178x6 (175)	275x6 (261)	137.5x4 (126)	305x6
24	181x3 (NA)	280x4 (261)	139x4 (127)	310x5
25	184x5 (175)	285x6 (270)	140.5x4 (128)	315x6

[Oldster]

good week ... especially after last week

Great comeback!

A few questions, if I may... The deadlift, are you getting to where they are a terrible struggle each week? One of the hardest lessons I had to learn over the years was deadlifting once every 14 days. Best thing I ever did to not only keep from injuring myself, but to make the best gains.

Rotator cuff pain, what is your grip width like? I've been able to bench pain-free for thirty years by keeping my rotators healthy.

[scted]

Great comeback!

A few questions, if I may... The deadlift, are you getting to where they are a terrible struggle each week? One of the hardest lessons I had to learn over the years was deadlifting once every 14 days. Best thing I ever did to not only keep from injuring myself, but to make the best gains.

Rotator cuff pain, what is your grip width like? I've been able to bench pain-free for thirty years by keeping my rotators healthy.

Thanks.

Rotator cuff pain ... I have a torn rotator cuff ... not weightlifting related ... lifting and other forms have exercised have helped a lot and it is pretty much a non-factor in my daily life ... only time i notice it is skiing .... polling to get to the lift or bending reaching down to buckle a ski boot are both painful/impaired

Starting Strength very informative about rotator cuff ... overhead press would seem insane but Rip makes it clear why it is a non-issue and the teaching about bringing keeping the angle of your humerus at 75 degrees at bottom of bench is crucial and non-obvious

Where pain has been difficult is with the squat ... i'm not very flexible in my shoulders and the squat often leads me to end up in pain ... especially as the reps add up

I was trying to follow the novice program and 3x5s followed by either bench or deadlift was getting to be untenable and unfun ... the pain was always gone by the next day so i never felt like i was causing additional damage

the one lift a day program (which i read about in the barbell prescription) has been the perfect antidote so far ... i can perform each exercise without pain and so far have been able to maintain a fairly linear progression

the rotator cuff was an issue last week because i only had 3 days instead of 4 to work with ... i paired the bench with the squat and ended up like i always did ... with pain too severe to comfortably bench

Deadlift ... 4 times now i've made it to 350 or 355x5 and haven't been able to push past it ... there is a wall there

I had a wall at 300 early on but adding the alternate grip to my repertoir let me blow through it

At my second visit to 355, I injured back pretty badly ... I was deadlifting way to frequently (it was an ego boost to pull that much ... my squat was only 180) ... 3 times a week and my form was a disaster unbeknownst to me with horrible lumbar flexion ...

I'm improving on the lumbar flexion but it's still not right ... i'm trying to schedule time with an SS coach for help

Lately though, I'm not liking the alternate grip ... the bar comes up very unbalanced if the grip is evenly space ... i have to slide my left arm out significantly to maintain balance ... that's why i want to see if i can get straps to work for me

I do have injury in the back of my mind so that is probably a mental barrier at the moment also keeping me from progressing past the magic 355.

I do not feel like i'm getting pushing myself that hard with deadlifts at the moment ... back at the beginning of the novice program, my whole body would be on fire in a good way (though it impacted my ability to sleep) the night of the deadlift ... where I am now, I feel little to no fatigue related to the deadlift ... i get the sense that i'm not really producing enough stress to generate an adaptation

So your idea of going to a 14 day cycle doesn't seem like it applies but I might give it a try if i can't get past 355 this time around... it is entirely possible that i'm misinterpreting what my body wants

[scted]

apology for the typos ... i can't seem to find a way to edit my posts at the moment ... not sure why

[scted]

Needed to correct BP ... 184x6, not 184x5

Not sure what is going on ... i don't see the 'edit post' button any more which i used heavily


Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13

Week	M: BP	T: SQ	Th: OP	F: DL
1	160x6	225x6	115x6	325x2
2	163x6	230x5	116.5x6	285x6
3	166x4	232.5x4	118x5	NA
4	168x6	235x5	119.5x6	295x6
5	170x6	237.5x6	121x6	305x6
6	172x6	240x6	122.5x5	315x6
7	NA	NA	NA	NA
8	172x4	240x2	122.5x5	315x6
9	174x4	235x6	124x4	320x4
10	176x5	242.5x6	125.5x4	NA
11	178x5	245x6	127x2	315x5
12	180x5	247.5x6	128.5x3	325x6
13	182x4 (171)	250x6 (237)	130x3 (119)	330x6
14	186x4 (172)	255x6 (242)	131.5x3 (120)	340x6
15	NA	NA	NA	NA
16	186x2 (172)	255x6 (242)	131.5x2 (120)	340x3 (305*)
17	NA	NA	NA	NA
18	186x2 (172)	255x6 (242)	131.5x3 (120)	340x6
19	NA	257.5x6 (245)	NA	345x3 (330*)
20	186x3 (174)	260x6 (247)	133x2 (122)	350x4
21	190x2 (175)	265x6 (252)	134.5x3 (124)	355x2
22	175x6 (175)	270x3 (NA)	136x3 (125)	342.5x1
23	178x6 (175)	275x6 (261)	137.5x4 (126)	305x6
24	181x3 (NA)	280x4 (261)	139x4 (127)	310x5
25	184x6 (175)	285x6 (270)	140.5x4 (128)	315x6

[Culican]

Needed to correct BP ... 184x6, not 184x5

Not sure what is going on ... i don't see the 'edit post' button any more which i used heavily

It has been removed. But oddly, it reappears from time to time. I used it yesterday but now see it's gone again this morning.

I don't proofread my posts. I post them, read them, then quickly correct via edit so it is tough for me too to have the edit function gone.