In Which Jonathan Finds His Inner Dad Strength

[jwagner]

7 March 2017 - C1W5D2 + Starr Rehab D7

I miss deadlifts.

Squat
105x25
125x25
145x25
These are getting more cardio-intensive.

2ct Paused Bench Press
235x1 @8.5
195x6 @9
185x6 @8
185x6 @8
Fine.

[jwagner]

8 March 2017 - Starr Rehab D8

Squat w/ belt
125x25
145x25
165x25
These are really starting to suck—as in I'm sucking wind for the last several reps. I added the belt to these since maintaining proper trunk stabilization for 25 reps was getting difficult without it. I had a serious back pump after yesterday's top set.

[jwagner]

9 March 2017 - C1W5D3 + Starr Rehab D9

You're supposed to see Cthulhu, right?

Squat w/ belt
145x25
165x25
185x25
Starting to feel fatigue from these. My hips have been a little achy all day. One more day of 25s and then the drop to 15s should be a bit of a relief for a few days.

Touch & Go Bench Press
235x1 @7.5
205x3 @7
205x3 @6.5
205x3 @7
205x3 @7
205x3 @7.5
205x3 @7.5
205x3 @7.5
205x3 @8
This was fine.


Skipped the 6x9 wide-grip bench press sets because, honestly, I'm already beat up from squatting 75 reps a day and my recovery resources aren't that great right now. My 2yr old daughter is transitioning to her toddler bed which means she wakes up at ~3am every night to come in our room and get in our bed to kick me in the head. Add in work stress and you have the perfect mix for achieving mediocrity under the bar.

[jwagner]

10 March 2017 - C1W5D4 + Starr Rehab D10

Squat w/ belt
165x15
185x15
205x15
A breath of fresh air after so many days of 25s.

Chest Level Pin Bench Press
225x1 @7.5
195x6 @8.5
185x6 @7
185x6 @7.5
Probably sandbagged the single @8.


Accidentally switched to 15s a day early. At least, the first set was an accident, but the next two were on purpose. My hips have been achy for the last few days, so this is probably ok. Plus, it was a long day on little sleep and I didn't get out to the garage until 8:30 and honestly, my motivation was pretty low today. At this point, I'm really looking forward to a day off from the rehab training. The 15s today were quite a relief that will hopefully tide me over for another few days.

[jwagner]

11 March 2017 - Starr Rehab D11

Squat w/ belt
185x15
205x15
225x15
Fine. Well, it sucked, but it's supposed to, so fine.

[jwagner]

13 March 2017 - C2W1D1 + Starr Rehab

Squat w/ belt
205x15
225x15
245x15
Fine. Maybe one more day of 15s.

Competition Bench
205x4 @6.5
215x4 @7.5
220x4 @8
220x4 @9 - Hit the pins
210x4 @7.5
210x4 @8
Hit the safeties on the first repeat which turned it into an @9. Decided to drop the weight to be safe.

Close Grip Bench
165x6 @7
175x6 @7.5
185x6 @8.5
175x6 @8
Probably sandbagged these a little.

[jwagner]

15 March 2017 - C2W1D2 + Starr Rehab

Forgot to log this here last night.

Squat w/ belt
225x15
245x10 @5
265x10 @6
Pretty sure I could have gutted out 15 reps at the 245, but it would have been a near 15RM effort and that just didn't sound fun at 9:30 at night. Dropping to 10s for a few days.

3ct Pause Bench
185x3 @6
195x3 @7
205x3 @8
205x3 @8.5
205x3 @8.5
205x3 @8.5
The pause must be on some kind of logarithmic scale. The 3 count feels at least twice as long as the 2 count.

Ab Wheel
BWx3 @7
BWx4 @8
BWx5 @9
BWx3 @8
These sucked, but they're supposed to.

Forgot to mention it, but I switched to RTS Guided Programming this week. Between catching the flu early on and the hamstring injury more recently, I didn't think it fair to stay on a Project Momentum since my results wouldn't have been indicative of the program and would have spoiled Mike's dataset.

[jwagner]

17 March 2017 - C2W1D3 + Starr Rehab

Squat w/ belt
245x10
265x10@5.5
285x10 @6
These are finally getting heavy enough to start getting some e1RMs from. Today's was 414 which is only 20 lbs off my max from 6 or 7 weeks ago. Of course the usual caveats (estimate, high reps and all that) apply.

Touch & Go Bench
205x5 @7.5
215x5 @8.5
220x5 @9
210x5 @8
Felt heavier than expected.

Squats went well. Bench felt heavy, but I haven't had much sleep the last few weeks. Going to the First Four game on Tuesday threw off my schedule and I feel like I've been playing catch up all week. Work and life stress haven't helped much either.

[jwagner]

18 March 2017 - C2W1D4

Pendlay Row
155x10 @7
165x10 @8
175x10 @9
165x10 @8
Weaker than expected. Probably just cold as I'm not used to doing these first thing.

Chin Up
BWx1 @7
BWx2 @8
BWx3 @9.5
BWx1 @8.5
Happy these haven't regressed much since the last time I did them over 8 weeks ago.

Bus Drivers
0x10 @7
10x10 @8
20x10 @9
10x10 @8
This is definitely a weird exercise and tough in ways I didn't expect. Only counting the added weight to the bar.

A couple days late logging this. Things are about to get crazy for the next several months. Lots of work projects coming to a head and then wife downloads kiddo #2 in June. Just hoping I can maintain some consistency through this. I will try to keep the log up this time, but we'll see.

In other news, I think I'm going to try to resume normal training for squat and deads this week. Things have been feeling good for the last week and the planned intensities and volumes aren't much greater than what I was already planning to do as part of the rehab. If this had been a major tear, I'd probably play it safer. I probably would have had to make smaller jumps along the way as well, though, so that is part of my basis for giving this the go ahead.

[jwagner]

20 March 2017 - C2W2D1

Approaching normality...

Squat w/ belt
290x7 @6.5
300x7 @7.5
310x7 @8
295x7 @7
Knocked 10% off my most recent e1rm (415) which is already down from my previous actual 1rm of 435. Based target weights off that and then rated RPEs off my ability to maintain perfect form without pain, so they're a little dubious, but give some metric for improvement. Will continue to move these up week to week until I'm hitting the legitimate RPEs prescribed.

Comp Bench Press
185x7 @7
195x7 @8
205x7 @9
195x7 @8.5
Fine. Nothing to report really.

Press - 12 minute AMRAP with 7RM load
125x5 @7.5
125x4 @8.5
125x3 @8
125x3 @8
125x3 @8.5
125x2 @8
125x5 @10
NL=25. This was supposed to be Close Grip Incline Bench, but I don't have an adjustable bench and didn't really have anything I trusted stacking my flat bench on safely.

Easing back into the normal swing of things. Proceeding with caution on movements involving the hamstring, but I think I'll be ok. The rehab protocol would have had me doing sets of 10 up to 305 so these sets of 7 at a little higher intensity shouldn't be far off. We'll see how deadlift goes tomorrow.