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Sat 8/31
Press 138.5x4+f, 130x5x2
supposed to be 137.5x5 missload and still weak from work stress
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Mon 9/2
DL 295x5
Bench 230x4+f, 245x1, 215x5x2
Sq 265x5x3 high bar bc elbows
Strict HSPUx6x3
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Tues 9/3
Air Bike 4x20sec on 100sec off
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Wed 9/4
BW 171.0
Lt DL to 275x3
Press 137.5x3x5 (rpe 9.0 all sets)
Lt Sq 225x5x2
btfly c2bx8x3
*Update: a little to aggressive; sore Thurs/Fri; repeat same volume next time. Doing ABA BAB where A is strict handstand pushups and B is alternating butterfly chest to bar and weighted chins
Last edited by JamesW; 09-06-2019 at 12:15 PM.
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Fri 9/6
BW 170.5
Bench 3x232.5, 232.5, 227.5, 222.5, 217.5 (rpe 9.0, 9.5, 9.0, 9.0, 9.0)
*interesting that this dropped off over the 3x5 where the press did not. I've always assumed that my pecs are more fast twitch than any other muscle group and that may explain it.
Sq warmed up to 255x1, 275x1 and aborted, too much back pain
Strict hspux7x3 ~2:00 rests
*can tell added press strength is helping, hoping to blow by prior single set max of 13
Frustrated with the back squat pain. Some progress raising the pain threshold (from 185ish six months ago, to 235ish 3 months ago, to 275ish now), and reducing pain throughout the day in the process, but can't seem to get past this new level at around 275. Going to give some thought to programming front squats and snatch grip deads as a temporary sub for back squats. Both seem to be pain free at a trainable weight. Also would focus on driving up the deadlift, which has been pain free except when immediately following a squat that aggravated it. Also seems that lots of deads have been the best thing for reducing pain throughout the day.
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Mon 9/9
BW 171.5
Press 140x3x5 (rpe 9.0, 9.0, 9.5, 9.5, 9.0)
F. Sq 205x4x4
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Wed 9/11
BW171.0
Bench 235x3, 220x3x4
(rpe 9.75, 8.5, 9.0, 9.5, 9.0)
(rest b4 sets --, 3.5, 3.5, 3.5, 4.5 min)
Clear body weight ratio PR and bumping all time PR territory. Log from 10/5/2014 shows 235x4 at 181 BW
Dead 315x5
no pain, deliberate, by-the-blue-book reset each rep
Current strength level is probably 345x5ish, thinking 10lb jumps to there, then +5's
FSq 215x5x3
very minimal pain
Chin +55(plate belt)x5-4-3
First time using plate belt, all previous were dumbbell b/w feet. Guess I had some kip in the dumbbell version, these were much harder thru mid range of motion
Last edited by JamesW; 09-16-2019 at 05:55 PM.
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Fri 9/13
11:10-12:05 at gym
BW 169 (post sweaty workout)
Press 142.5x3x5 (rpe 9.0ish all sets)
Video 2nd set: YouTube
Pwr Sn 1x85-105-125-145-155-165-165
back getting tweaky at 165, current strength level feels like 185ish
SG DL 225x3x4
Strict HSPU x 8-8-7+f s/s with SG DL
Last edited by JamesW; 09-13-2019 at 12:32 PM.
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Sun 9/15
Run 1.2
Btfly C2b x 8-8-9
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Mon 9/16
Bench 242x1x3, 222x3x4
F Sq 220x5x3
St HSPU x 9-7-7
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