Monday 3/15/21 - Black Mountain Strength
Squat: 290x4x4
Bench: 222.5x5x2, 225x5x3
Chins: BWx5x6 = 30 reps
Friday 3/12/21 - Black Mountain Strength
Squat: 335x5
335x5 - YouTube
Lost a little tightness and bounce on last rep
Bench: 255x2x3
255x2 - YouTube
Ryan Arnold
ryanarnold1178@gmail.com
Monday 3/15/21 - Black Mountain Strength
Squat: 290x4x4
Bench: 222.5x5x2, 225x5x3
Chins: BWx5x6 = 30 reps
Ryan Arnold
ryanarnold1178@gmail.com
Hi Ryan,
I'm enjoying following you in your training, for two reasons especially: First, I appreciate very much the help you've provided me in past form checks I've posted in this forum. And second, right now, we are lifting roughly the same weights for each of the big lifts.
If you don't mind, I have a quick question for you re: your current programming: About what percentage drop offs are you using on your volume days for each lift? It seems you go lighter than I do. I was at 90% (of intensity day lifts) on most, but have recently backed that off to 88% and even just over 85% on some, as I'm trying to find the right balance between not driving myself into a state of constant fatigue while still doing enough to drive weekly gains on each lift. I'm curious what your approach is in this regard.
Wednesday 3/17/21 - Black Mountain Strength
Press: 180x2x2, 150x5x2
180x2 - YouTube
Deadlift:
[415, 425, 435] x2
435x2 - YouTube
Ryan Arnold
ryanarnold1178@gmail.com
Hey Bastiat,
I have found right around 85% works quite well for me for the Squat. BP I like to be between 87-90%. Press and DL don't apply really with my current programming but I do have clients that I use around 87%-ish for Press Volume although I've been evolving the Press programming for those clients that prefer to focus on PR rather than BP
Ryan Arnold
ryanarnold1178@gmail.com
Thanks, Ryan. I'm currently doing a 4-day upper/lower, intensity/volume split, so hitting every lift twice a week. I'll experiment with that slightly lower percentage on my volume day squats and see how it goes.
Friday 3/19/21 - Black Mountain Strength
Squat: 340x5
340x5 - YouTube
Somehow tweaked my back on this set. I'm hoping I can Aleve my way through the end of this cycle. Will see how it goes.
Bench: 260x2x3
Ryan Arnold
ryanarnold1178@gmail.com
Monday 3/22/21 - Black Mountain Strength
Squat: 295x3x3
Bench: 227.5x5x2, 230x5x3
Back was still pretty stiff today. Figured some reduced volume was in order for the SQ. Will probably go for some heavy doubles/singles Friday based on how its feeling. Hoping to be close to be 100% for Wednesday so I can get some more weight on the DL
Ryan Arnold
ryanarnold1178@gmail.com
Wednesday 3/24/21 - Black Mountain Strength
Press: 190x1
190x1 - YouTube
Deadlift: 405x1
Aside from my back still being stiff as hell, I got a migraine 2hrs before the workout today so I had a headache the whole time. So getting the Press was a win. I wasn't sure what would happen with the DL and decided to go conservative. 405 didn't feel great and I knew going up would be dicey. I also knew if I cut it off there I would have a good chance at having a good day Friday. Hopefully 365x1 SQ and 275x1 BP. No guarantees there but I didn't want to ruin it by re-tweaking the back on 445. DL is in a good spot anyway so I'm not too worried about it. Onward.
Ryan Arnold
ryanarnold1178@gmail.com
Friday 3/26/21 - Black Mountain Strength
Squat: 365x1
365x1 - YouTube
This wasn't a particularly challenging rep, but with increasing back stiffness and a couple form tweaks to work out next cycle, I opted for keeping the momentum going rather than risking a setback. Especially since I'm still far from all time PRs
Bench: 270x1, 275x1
275x1 - YouTube
10lbs up from last cycle so I'll take it.
Planning to take Monday and Wednesday off next week then do something light on Friday then back to it the week after
Ryan Arnold
ryanarnold1178@gmail.com