bean counter's Barbell Medicine Log

[Simon Rest]

I doubt there any many (any?) round here who have squatted a four-plate single having barely scraped past three plates for fahve.

that is a solid sets to single offset. I'm at the other end of that spectrum (172.5x5 = 190x1)

Also thanks for the tip on the gym bags. pushed the button on the core duffel.

[bean counter]

Yes! More data!!

My plan for now is just to gather a bunch of data, then I'll be able to analyze it and finally potentially use bar-speed as a decision-making tool a bit further down the road. I wanted to gather bench data as well yesterday, but ended up having to work in with a group that were already using the bench.

that is a solid sets to single offset. I'm at the other end of that spectrum (172.5x5 = 190x1)

It's not a true offset of course. I expect I could do something like 160 X 5 if I had to, but maxing out on fives doesn't seem like a good training tool for me. That would still be more of an offset than you though. I think I'm relatively good at singles in general. I benched 130 kg a week and a half ago, but was back to repping under two plates yesterday.

Also thanks for the tip on the gym bags. pushed the button on the core duffel.

Cool, I hope you like it. I imagined that was going to be the best option for you. Originally I had the mini duffel, which was big enough for belt, shoes, wraps etc., but not a change of clothes and bunch of life stuff as well. Then when I switched to training at a gym I have to actually travel to (by a mixture of walking and public transport) I got the core backpack, which has loads of room and, by virtue of its size, makes me feel slightly tank-like while striding down the pavement. Travis Rask deserves the credit for alerting me in the first place.

[bean counter]

Saturday 3 December
Cycle 6
Week 1, Day 4

Bodyweight: 99.3 kg

003 Tempo Press
℞ 6 @ 6, 6 @ 7, 2 X 6 @ 8
Wrist wraps
50 kg: 1 X 6 @ 6
55 kg: 1 X 6 @ 7
+ Belt
60 kg: 2 X 6 @ 8, 8.5
Totals: 24 reps, 1,350 kg

OK. Tempo was probably a bit quick but I was definitely lowering with control. Right forearm felt somewhat weird during warmups so I used a thumbless grip for the worksets, which seemed to agree with me.

003 Tempo Mid-Shin Block Pull
℞ 6 @ 6, 6 @ 7, 2 X 6 @ 8
Straps
130 kg: 1 X 6 @ 6
140 kg: 1 X 6 @ 7
145 kg: 1 X 6 @ 7
150 kg: 1 X 6 @ 8
Totals: 24 reps, 3,390 kg

Fine. Back got pumped but that was to be expected. A little bit of pain in my left elbow for some reason, despite trying very hard to keep that arm straight.

005 Tempo Pushups
℞ 3 X 15
Wrist wraps
12, 12, 12

OK. I didn't think I would be able to do 15s as programmed and was right. On the first set I could maybe have done one or two more reps, but the other two sets were maximal. Second set made my pecs burn and the third set made my wrists sore.

Mobility

CoC Trainer
RH: 2 X 5
LH: 2 X 5

[bean counter]

4 December 2016
Cycle 6
Week 1, GPP

Bodyweight: 99.4 kg

Brisk Walk
30 minutes

Ring Rows
10 minutes

Mobility

SI feels funky.

[bean counter]

Tuesday 5 December
Cycle 6
Week 2, Day 1

Bodyweight: 99.0 kg

LBBS
℞ 1 @ 8, -26%: 6 X 5
Wrist wraps, belt, knee sleeves
172.5 kg: 1 X 1 @ 7.5 [.35 m/s]
177.5 kg: 1 X 1 @ 8.5 [.32 m/s]
130 kg: 6 X 5 @ 6, 6, 6, 7, 7, 7,
Totals: 32 reps, 4,250 kg

Interesting. I haven't done any heavy squat singles since the competition, so didn't really know where to start again. 172.5 kg was where I left off, and since my squat was a bit undercooked in the competition I thought I'd start back there rather than resetting at all. 172.5 kg seemed pretty good, so in the interests of data gathering I put 177.5 kg on the bar and try another single, which ended up a bit slower. I think 175 kg might have been the "right" number today so I based the sets off of that. Volume was all easy and made my knee a bit sore.

003 Tempo Press
℞ 1 @ 8, 3 X 5 @ 9
Wrist wraps, belt
70 kg: 1 X 1 @ 8.5+
60 kg: 3 X 5 @ 8, 8+, 8
Totals: 16 reps, 970 kg

Meh. I have a sore inner elbow (biceps tendon?) from doing ring rows yesterday and that was a bit sore here. I didn't push the weight hard because of this issue and the shoulder. On the final rep I noticed my left arm (injured side) was much more out to the side than the right, which had a more forward-facing elbow.

Supposed to do rows, but I'm deferring them until my arm feels better.

[bean counter]

Tuesday 29 November
Cycle 6
Week 2, Day 2

Bodyweight: 99.7 kg

Comp Bench
℞ 1 @ 8, -26%: 6 X 5
Wrist wraps, Belt
120 kg: 1 X 1 @ 8.5 [0.2 m/s]
90 kg: 6 X 5 @ 6, 6, 6, 7, 7, 7
Totals: 31 reps, 2,820 kg

Mixed. The single wasn't great. About a month ago I did 125 kg at 0.22 m/s and today's 120 kg was slower than that. Given the rehab approach to my bench and a lack of heavy reps some regression is to be expected. I rounded the volume work up to 90 kg and it was still super easy.

420 Tempo Safety-Bar Squat
℞ 8 @ 7, 8 @ 8, 4 X 8 @ 8
Knee sleeves
75 kg: 1 X 8 @ 6
80 kg: 1 X 8 @ 8
82.5 kg: 4 X 8 @ 8+, 8, 8, 8
Totals: 48 reps, 3,880 kg

Urgh. Probably going too light, but these are NASTY. Had wobbly legs after. Knee feels sore subsequently.

Arm less sore than yesterday but still waiting until Thursday to row.

[bean counter]

Tuesday 7 December
Cycle 6
Week 2, GPP

Bodyweight: 99.7 kg

Brisk Walk
30 minutes

Face Pulls
12 kg X 10 - 12 : 10 minutes

[bean counter]

Thursday 8 December
Cycle 6
Week 2, Day 3

Bodyweight: 99.0 kg

Deadlift
℞ 1 @ 8, -26%: 6 X 5
Belt
195 kg: 1 X 1 @ 8+ [0.28 m/s]
145 kg: 3 X 5 @ 6, 6, 6
+ Straps
145 kg: 3 X 5 @ 6, 7, 7
Totals: 31 reps, 4,545 kg

Not great. The top single felt icky but bar speed didn't look too bad. Sets were generally fine, but my lower back got a bit pumped up and sore.

Lever Row
℞ 8 @ 6, 8 @ 7, 4 X 8 @ 8
80 kg: 1 X 8 @ 6
85 kg: 1 X 8 @ 7
87.5 kg: 2 X 8 @ 8, 8-
90 kg: 2 X 8 @ 8, 8
Totals: 48 reps, 4,160 kg

Fine. There's rarely going to be much to comment on with this exercise. This is programmed as row of choice. Rows with a barbell might be more specific, but this is easy to do without worrying about more lower back stress.

5ct Eccentric Bench to Pins
℞ 12 X 1 EMOM, 65%
85 kg: 12 reps

[bean counter]

Saturday 10 December
Cycle 6
Week 2, Day 4

Bodyweight: 99.5 kg

003 Tempo Mid-Shin Rack Pull
℞ 1 @ 8, 3 X 5 @ 9
Straps
175 kg: 1 X 1 @ 8-
150 kg: 3 X 5 @ 8, 8, 8-
Totals: 16 reps, 2,425 kg

OK. Back is quite sore from Thursday. 175 kg was better than expected, but I didn't push the sets too hard. Due to scheduling issues I was training in my old gym today. Barbell was stupidly thick and the even standing on a 25 kg bumper the lowest safety setting in the rack still resulted in a higher starting position than I wanted.

005 Pushups
℞ 3 X 12
12, 12, 12

OK. Wrist hurt a bit, but not as much as last week. Not quite as maximal as last week either, although the tempo could probably do with slowing down a bit.

Face Pulls
12 kg X 8-12: EMOM for 10 minutes

I did this today so I can avoid going to the gym for my GPP tomorrow. Shoulder feels worse again this morning after a good day yesterday. I skipped eccentric reverse-grip bench due to time/equipment availability.

Training Summary

[bean counter]

Monday 12 December
Cycle 6
Week 3, Day 1

Bodyweight: 99.8 kg

LBBS
℞ 1 @ 8, -23%: 6 X 5
Wrist wraps, belt, knee sleeves
172.5 kg: 1 X 1 @ 8+ [.36 m/s]
135 kg: 6 X 5 @ 6, 7, 7, 7, 7.5, 7.5
Totals: 31 reps, 4,225 kg

Not great. 175 kg actually moved faster than 172.5 kg did last week [0.35 m/s]. BUT, my bar path drifted forward and it was an ugly rep. Sets also felt kind of off and I was breathing heavily + sweating lots. Next week is the same again but only -20%, so I'm likely to be doing a bunch of volume with 140 kg.

003 Tempo Press
℞ 1 @ 8, 3 X 5 @ 9
Wrist wraps, belt
70 kg: 1 X 1 @ 8
60 kg: 3 X 5 @ 8, 9, 9
Totals: 16 reps, 970 kg

Better. I still don't like this exercise, but I managed to show more control over the tempo than last week. Trap got a bit icky, but shoulder wasn't too troublesome in general.