Defying Inferior Genetics Defying Inferior Genetics - Page 6

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Thread: Defying Inferior Genetics

  1. #51
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    Dec 2017
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    • phoenix arizona seminar date
    • texas seminar date
    Monday

    BW - 187.8

    Squat
    1 @8: 320 @8.5
    3 @8: 285x2 sets
    3 @8: 275x2 sets

    3ct Paused Bench
    3 @7: 175
    3 @8: 185
    3 @9: 200x2 sets

    2ct Paused Deadlift
    3 @7: 275
    3 @8: 285
    3 @9: 295x2 sets

  2. #52
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    Dec 2017
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    Wednesday

    Pin Squat
    3 @7: 205
    3 @8: 215
    3 @9: 225 @8
    3 @9: 235x2 sets

    Strict Press:
    1 @8: 145
    3 @9: 135x2
    3 @9: 135 @9.5
    3 @9: 130

    Pendlay Rows
    6 @6: 155
    6 @7: 175
    6 @8: 185x4 sets

  3. #53
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    Dec 2017
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    Friday

    Deadlift
    1 @8: 345
    3 @8: 320x4 sets

    1ct Paused Bench
    1 @8: 230
    3 @9: 210 @8
    3 @9: 215 @9.5
    3 @9: 215 @10
    3 @9: 205 @9

    Beltless Squat
    6 @6: 185
    6 @7: 195
    6 @8: 205
    6 @8: 215
    6 @8: 225x2 sets

  4. #54
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    Dec 2017
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    Monday

    BW - 185.8

    Squat
    1 @8: 320 @9
    3 @8: 285x2 sets

    3ct Paused Bench
    3 @7: 175
    3 @8: 190
    3 @9: 205

    2ct Paused Deadlift
    3 @7: 245
    3 @8: 265
    3 @9: 285

  5. #55
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    Dec 2017
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    Wednesday

    Pin Squat
    4 @7: 245
    4 @8: 260
    4 @9: 270

    Strict Press
    1 @8: 150 @8.5
    3 @9: 140 @9.5

    Pendlay Rows
    6 @6: 165
    6 @7: 185
    6 @8: 195x2 sets

  6. #56
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    Dec 2017
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    150

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    Friday

    Deadlift
    1 @8: 355
    3 @9: 340

    1ct Paused Bench
    1 @8: 235
    3 @9: 225

    Beltless Squat

    6 @6: 225
    6 @7: 235 @6.5
    6 @8: 255x2 sets

    Mocked by a new trainer who I asked to spot my bench today. Said 225 should be baby weight at my BW. Yea whatever. I know i have a poverty bench number, but i'm happy with the recent progress both in weight and technique.
    Last edited by Shawnlock; 07-20-2018 at 08:05 AM.

  7. #57
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    Dec 2017
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    After the GPP day today, The Bridge is officially wrapped up. Analysis time:

    Before:
    Squat tested 1RM: 340
    Bench tested 1RM: 230
    Deadlift E1RM: 387
    Press E1RM: 140

    After:
    Squat E1RM: 332
    Bench E1RM: 255
    Deadlift E1RM: 385
    Press E1RM: 159

    While I do feel good about the progress on Bench and Press, the regress/stall on Squat and Deadlift is real. I have chewed on the reasons and here are three I've come up with:

    1. The back tweak on Week 3. I was happy and surprised about my recovery speed, and really really proud of my self-management. I just didn't think of it as a serious issue, and it almost felt like an excuse to explain my regress.

    2. The lack of compliance on my part. I've missed week 4 for two days (not because of pain, but due to stress and laziness) and redone it. There were also days that I didn't train and pushed off to the next day, breaking the training consistence. I distinctly remembered struggling with deadlift on Week 2 with 315 and had to reduce the weight significantly to stay @8. Plus I was new to using RPE in training and conservative in weight choices. I may have done the RPE wrong for a few sessions. Perhaps.

    3. The Bridge wasn't an appropriate program for me. The 9 weeks of HLM I did right after LP may have advanced me past the phase of an ideal candidate for The Bridge. Maybe.

    I have never looked back at my training logs like this before. After all, lifting weight is just a hobby and I have been blindly following programs after programs. However, in all, this wasn't a successful run for me on this program and I wanted to learn a lesson and hopefully make more intelligent choices in the future. I could be wrong on all of the reasons above, especially #3, which was just a pure speculation.

    p.s. Forgot to mention, because of the bigger volume, shorter rest periods and the GPP days, my work capacity did increase significantly. While I did doubt the usefulness of RPE before and during the program, I have to admit now that auto-regulation is a valuable tool for a lone trainer and it's worth the learning curve. Something to be cheery and positive about after this program.
    Last edited by Shawnlock; 07-21-2018 at 05:10 PM.

  8. #58
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    Dec 2017
    Posts
    150

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    Monday

    BW - 186.4

    Squat - 245x6, 255x6, 275x4, 265x2 (fatigue. maybe more mentally than physically)

    Comp. Bench - 155x6, 160x6, 175x6x4

    Pendlay Rows - 155x15, 155x5x2, 155x4

    Bicep Curls - 65x12x3

    Tricep Cable Pressdown - 65x12x3

  9. #59
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    Dec 2017
    Posts
    150

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    Wednesday

    Overhead Press - 95x6, 100x6, 110x6, 115x6, 110x6x2

    Romanian DL - 135x8, 145x8, 155x8, 165x8, 175x8, 185x8

    Bench Press TnG - 135x10, 3, 2

  10. #60
    Join Date
    Dec 2017
    Posts
    150

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    starting strength nutrition camp
    Friday

    Deadlift - 240x6, 250x6, 265x6x4

    CG Inclined Bench - 110x8, 115x8, 120x8x2, 125x8, 130x8

    2ct Paused Leg Press - 270x16, 5, 5, 5, 5, 5, 3

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