Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

(Pre-post)

10/30: BW 301 Week 4 - ID Deload

BP:
45x10
95x5
135x3
185x2
225x5

OHP vol:
45x5
95x2
135x1
165x4 - 14 minute split
165x5x2 - 6, 8 minute splits
165x4x2 - 9, 12 1/2 minute split

Dehydrated prior to workout. Only 5 1/2 hrs sleep last night...excuses, excuses...

On first set of OHP, didn't back out far enough. Popped the hips on the second rep and the bar hit the hook. Had to reset. Only 4 reps. Bahhh. On 4th and 5th sets, went for 5th rep, but it got stuck above forehead.

500mg of caffeine this morning (plus coffee).

[Str8shutr]

(Pre-post)

10/31: BW 298 Week 4 - ID Deload

SQ:
BWx5
45x5
135x3
185x2
225x1
265x1
305x5

Chinz:
3, 3, 3, 3 - 3 minute splits w/ 2 VH 1 H band assist

Need to start adding carbs to morning shake. Not oats, something like waxy maize, honey, dextrin, maltodextrin...

500mg of caffeine today.

[Str8shutr]

Next week's Goals:

OHP: 185x3x2
DL: 400x5
B: 277.5x3x2
SQ: 385x5
Chinz: add a 5th set of 3

Depending how I feel on SQ ID day, SQs may go to 385x3x2, which would still be a rep PR.

[Str8shutr]

(Pre-post)

11/3: BW 301 Week 5 - straight up TM

OHP:
45x10
75x5
95x2
115x1
135x1
160x1
185x3x2 RPE 8, 9 - 6 minute splits

Bench vol:
45x5
135x3
185x1
225x1
252.5x5x4 - 19, 5, 6, 8 minute split
252.5x4 - 9 minute split

Curlz
Dowelx5
55x12x3 - 5 1/2, 1 1/2, 1 1/2 minute split

OHP weight PR! Got super-psyched prior to both sets. Both sets smoooooth...

Repeat B volume weight. No Icy Hot today! Had a long-sleeve shirt on, maybe just need to keep elbows warm?!?

600mg of caffeine this morning. Also added 30g of maltodextrin to shake this morning.

60x8x3 on Curlz next week.

[Str8shutr]

(Pre-post)

11/5: BW: 300 Week 5 - straight up TM

DL:
45x5
135x5
225x2
315x1
355x1
400x5 RPE 9

SQ:
45x5
135x2
225x1
275x1
315x1
365x4 - 31 minutes
350x4 - 7 minutes
335x5 - 7 minutes
320x5 - 8 minutes

DL rep PR! Back rounding pretty badly on all reps. Think I need to drop hips a little more.

Wasn't feeling 5s on first two sets today. Happy with 4s. Get 5s next week! Think this also has to do with fatigue from 5RM on DL. 3 and 2RMs equal much less total volume.

Working 6 days a week for the last 3 weeks. Starting to feel a little run-down.

[Str8shutr]

(Pre-post)

11/7: BW 300 Week 5 - straight up TM

BP:
45x10
95x5
135x3
185x2
235x1
277.5x2 RPE 9.5
277.5x2 RPE 9.5

OHP vol:
45x5
95x2
135x1
165x5 - 16 1/2 minute split
165x4 - 7 minute split
165x5 - 8 minute split
165x4 - 9 minute split
165x5 - 11 1/2 minute split

B weight PR! Went for third rep on first set, got stuck about 3-4 inches off chest tries to grind it, almost got unstuck, but didn't. Gonna have to deload soon and go back to 5RMs.

2nd set, 5th rep of OHP, weight got behind the groove and couldn't save it. 4th set, 5th rep, got stuck right above nose, didn't even try to grind it : (.

Also, not very enthusiastic this morning, no joy de vivre. Think work is wearing me down.

Thinking about a 5% Deload across the board. Give me some time to do a full recovery and should be hitting PRs again in about four weeks. Also would help me get through all of the OT at work.

[Str8shutr]

Plan for reset:

OHP: ID - 177.5x5, VD - 157.5x5x5
B: ID - 270x5, VD - 245x5x5
SQ: ID - 375x5, VD - 350-15x5x5
DL: 390x5, 412.5x3, 425x2

Hopefully this will allow me to recharge and get through all this OT at work. We shall see!

Sticking with this will have me hitting PRs again in 5 weeks.

[Str8shutr]

(Pre-post)

11/8: BW 299 Week 5 - straight up TM

SQ:
BWx5
45x5
135x3
185x2
225x1
285x1
335x1
385x3 RPE 9

Chinz:
3, 3, 3, 3, 3 - 3 minute splits w/ 2 VH 1 H band assist

SQ weight PR! On 2nd rep, felt a pull in left hamstring. Definitely sore now, ten minutes later. Skipping 2nd set. Not enough warmup?!? Actually, I think the culprit was a slight shift of COG to the left. Sometimes I have a tendency to corkscrew a little on the way up. Need to stop that.

[Str8shutr]

Next week's Goals:

Left hamstring needs to heal.
Hit all programmed reps (that don't interfere with hammie recovery).
Chinz: add a 4th rep to 1st set, then 3x4.
Start eating better. Diet has been shit this week, partially because of house guests, but still, need to tighten up son!

[Str8shutr]

11/10: BW 300 Week 6 - straight up TM

OHP:
45x10
75x5
105x2
135x1
155x1
177.5x4 RPE 9.5

Bench vol:
45x5
135x3
185x1
225x1
245x5x5 - 17, 5, 6, 7 1/2, 9 minute split

Curlz
Dowelx5
60x8x3 - 4 1/2, 1 1/2, 1 1/2 minute split

Repeat OHP weight for 5 next week.

Need to work on left elbow on B. When weight gets heavy, left elbow wants to flare out. Need to stop that. Sets feel much stronger when elbows stay tucked.

60x10x3 on Curlz next week.

Left hamstring feels much better today, still a little sore though.

I'm thinking sets across on SQs may be a good option at this junction in my training protocol. (Sorry, practicing for a production meeting). Maybe the descending sets are operating at too high an intensity, causing unnecessary fatigue. Sets across should start at 325 as the equivalent of the 350-15 descending sets.