bean counter's Barbell Medicine Log

[bean counter]

Congrats on 4 plates!

Thanks! It took me nearly three years to get there.

What kind of intensities will you be working up to for your squat until the meet?

I've got supplemental tempo squats tomorrow. Then during meet week I get to practice my opener at the start of the week and then just go up to my last warmup a couple of days out. I'm not sure why my opener will be yet. Maybe 170 kg.

[manveer]

180 looked like an opener (@7.5).

[Chris McCarthy]

Grand Job!!

[Gerhard]

180 looked like an opener (@7.5).

Yup! Great work BC!

[bean counter]

180 looked like an opener (@7.5).

Grand Job!!

Yup! Great work BC!

Thanks guys!

Tuesday 8 November
Cycle 5
Week 11, Day 2

Bodyweight: 100.3 kg

Comp Bench
℞ 1 X 1 @ 8, 1 @ 9, -10% from @9: 4 X 2
Wrist wraps, belt
120 kg: 1 X 1 @ 0.27 m/s
125 kg: 1 X 1 @ 0.22 m/s
110 kg: 4 X 2 @ 0.32 m/s, 0.28 m/s, 0.29 m/s, 0.28 m/s
Totals: 10 reps, 1,125 kg

Decent. This was my first time playing around with the OBV2. I haven't even logged RPEs above because I was kind of distracted by the bar speed measurements. In any case my shoulder behaved relatively well today and 125 kg moved way better than last week. I didn't managed to keep a record of the bar speed for the first reps of my doubles, but I think in all cases they were slower than the second rep. I dropped maybe a bit too much weight for the doubles: I had 110 kg in my mind because that would have been a more reasonable figure if 125 kg had been @9.5 like last week.

ROM was interesting to look at. My better reps were around 300 mm. I got a look at some data from other guys working in on the same bench. Someone with a long stroke was more like 370 mm, but max width / big arch was getting down close to 200 mm.

210 Tempo Buffalo Bar Squat
℞ 3 X 6 @ 8
Wrist wraps, SBD sleeves
115 kg: 1 X 6 @ 7
120 kg: 2 X 6 @ 7.5, 7.5
Totals: 18 reps, 2,130 kg

Good. I felt much stronger and less fatigued than this slot last week, probably because of the drop in volume on Monday's squat slot. I could have pushed harder, but this still felt like a reasonable bit of light work.

Seated DB Press
℞ 3 X 6 @ 8
25 kg: 3 X 6 @ 8, 7.5, 7.5
Totals: 18 reps, 900 kg

Good. Shoulder not protesting too much and strength with the 25s was decent.

[manveer]

Hmm. My bench ROM is about 350mm.

.22 m/s is about @7.5 for paused benching for me. .20 is closer to @8. The first rep is always slow, though, so it's tricky with singles!

[bean counter]

Hmm. My bench ROM is about 350mm.

.22 m/s is about @7.5 for paused benching for me. .20 is closer to @8. The first rep is always slow, though, so it's tricky with singles!

Hmm, no way I'm willing to claim my top single was @7.5. Maybe @8 in the kind of @8 sense where it's smooth but I don't actually have two more reps in the tank because my position collapses after the first rep. I doubt my grinding is as good as yours so I'd expect Vmin (and V at any given RPE) to be higher.

No more bar speed data until after the meet now.

Thursday 10 November
Cycle 5
Week 11, Day 3

Bodyweight: 100.2 kg

Deadlift
℞ 1 @ 8, 1 @ 9 -10% from @9: 4 X 2
Belt
195 kg: 1 X 1 @ 7.5
205 kg: 1 X 1 @ 8.5 [PR]
185 kg: 1 X 2 @ 9
180 kg: 3 X 2 @ 8, 8, 9
Totals: 10 reps, 1,850 kg

Mixed. Another reasonably straightforward PR. But then when I went to lift 185 kg for my doubles it felt ridiculously heavy. Backed off to 180 kg and got through the work, but not without pissing my back off a bit (SI?). Singles showed good potential but the rep work was not how I'd have liked my least heavy session before the competition to go.

5ct Eccentric-Only Bench to Pins, EMOM
℞ 12 reps
60 kg: 1 X 1
80 kg: 1 X 1
90 kg: 1 X 1
95 kg: 9 X 1

Better feelz than 90 kg last week. I had a flu shot yesterday and my left middle delt became surprisingly sore (much more so than previous years). Thankfully that didn't seem to mess with this exercise, even though doing an unweighted lateral raise motion is painful.

One more actual training session to go on Saturday, then I'm into the meet week prep.

[Mahendra]

Smooth deadlift, dude. Congrats!

Interesting about the SI joint pain. When my SI joint was bothering me earlier this year, I found that deadlifts soothed it.

[Chris McCarthy]

Congrats!

[chromoly]

Saw the DL on IG. Looks good!

Interesting about the SI joint pain. When my SI joint was bothering me earlier this year, I found that deadlifts soothed it.

When I got SI pain in August, I took (I think it was?) Manveer's advice (which came from Lou?) about SI stuff and did part of the Joe DeFranco Limber 11. This was a tremendous help for me.

As was just getting up off my ass and not sitting as much. That helped too.