Adam's "These Colors don't run, and neither do I!!!" Log

[Meshuggah]

I don't miss running at all. Keep up the good work, Devil Dog!!

[Adam Franklin]

W2D1:
Squats 455lbx1 @ 9, 385lbx5x4 @ 8
Bench 345lbx1 @ 9, 295lbx5x4 @ 8
Pendlay rows 185lbx10, 195lbx10, 185lbx10

All of my squat warm ups for the heavy single felt off. I was holding my knees back, making it hard to get depth. At 335lb, I felt something in my low back. To call it a tweak would be too severe, but it was enough for me to think about it the rest of the session.
During my reps work, focused on getting my knees set early, trusting my hips to go back and down for depth, and staying bent over on the way up. Last 2 reps of the last set actually looked and felt like the best squats of the day!



Bench was nothing special. I need to remember to meet the bar with my chest halfway down. I use to be good about this but I think the monolift is throwing my bench of just a bit.

Bench 345lbx1, 295lbx5x4 20170814 - YouTube

W2D2:
Deadlifts 435lbx1 @ 8, 455lbx1@ 9, 385lbx5x4
Press 2.0 Press 2.0 197.5lbx1@ 8, 170lbx5x4 @ 8
303 Tempo squat 175lbx10, 185lbx10x2

Deadlifts felt really good today. I stole a line from Austin about how to make sure you are pulling from mid foot. Get tight, heavy in the hands and feet. Quickly make sure pressure on foot is actually mid foot, then push the ground away. I'm much happier with today's deadlifts compared to the last few weeks.
I overshot my top single on the deadlift today. I wanted 435lb to be @ 7, but honestly it was @ 8 and I should have stopped there. I pulled 455lb, and it was harder than expected! I had a touch of flexion in the back, probably because I was focused on "what's midfoot?" instead of focusing on holding my back in hard extension.
However, my rep work felt really good. 4 work sets across is the most volume I've done on deadlifts! Again, I didn't die!!



Press were nothing special. I've been trying to get more out of the hip bounce with out turning it into a lay back press, and I think I've been successful.

Press 2.0 197.5lbx1@ 8, 170lbx5x4 @ 8 20170815 - YouTube

Tempo squats still suck.

303 Tempo squat 185lbx10x2 20170815 - YouTube


W2D3:
Beltless squat 330lbx5, 345lbx5x2@ 8 360lbx5x3@ 9
Slingshot bench 315lbx5, 330lbx5x4@ 8
TnG press 115lbx10, 125lbx10@9, 120lbx7@ 10

My back was still sore from Tuesday's deads, so it made today's squats feel heavier than the looked. My form felt much better today, as I focused on getting my knees set early, then staying mid foot. Last set moved like an @ 8, but it felt much like a @ 9 in my back!



W2D4:
Mid shin rack pulls 365lbx5, 385lbx5, 405lbx5x3@ 9
Pin press 155lbx5, 165lbx5, 175lbx5x4 @ 9
RDLs 195lbx10, 205lbx10, 215lbx10, 205lbx10

GPP work:
25 min LISS cardio, HR btw 120-130
7 min density block chin ups, BWx42 reps
7 min density block ab wheel roll out, 48 reps

Rack pulls felt good today. I continued to work on cues that I've been using for my deadlifts from the floor. Get tight, heavy on midfoot, and drive the quads. Last set I started pulling the bar around my knees, which takes work off of the back.
So don't do rack pulls with a cheap bar! I already badly bent my cheap CAP "beater" bar! I expected it to bent a bit, but not this much. I'll have to build blocks to protect my B&R bar.

Mid shin rack pulls 365lbx5, 385lbx5, 405lbx5x3@ 9 20170818 - YouTube

Pin press felt good. Last set I started to get on my heels. Staying midfoot is important in all of the lifts, not just the squat and deadlift.
This wraps up week 3 if this program, once again "PRing" the total weekly volume I've ever done on a program. Next 2 weeks' volume peaks with 5x5s then 5x4s on the main lifts, then it tapers off as I move into a deload (low stess) week, then into a specialization block (lower volume, higher intensity). Should be fun!

[Adam Franklin]

W3D1:
Squats 465lbx1@ 8.5, 405lbx5x5@ 8.5
Bench 345lbx1@ 8, 300lbx5x4@ 9, 285lbx5@ 9
Rows 185lbx10, 195lbx10

I'm starting to get my groove back for my squats, but 5x5 was still tough. Knees out, stay midfoot!



Bench and rows were nothing special.

W3D2:
Deadlifts 465lbx1@ 8, 405lbx5x5@ 9
Press 2.0 200lbx@ 8, 175lbx5x3@ 9, 165lbx5x2@ 9
303 Tempo squat 185lbx10, 195lbx10x2

Deadlifts are starting to feel better. I'm getting more confident in my technique each week. However, I am letting heavy singles cast away from me, and I'm doing in in my last few reps of volume work as I get fatigued. I think I'm getting lazy with my lats, so I'll try to cue these hard next week. "Shoulder blades in the back pockets" or "bend the bar around the legs" work well for cueing the lats.



Presses are still progressing well! 200lb for a single moved faster than expected.
Tempo squats are still miserable. That's pretty much all you need to know about those...

W3D3:
Beltless squats 355lbx4, 370lbx4, 385lbx4x3@8.5
SS bench 340lbx4, 355lbx4, 365lbx4x3@ 9
TnG press 115lbx10, 120lbx10, 125lbx10, 120lbx10

Beltless squats felt harder than they looked. They were suppose to be @ 9s, but they definitely looked easier.
I PRed my slingshot bench (is that even a thing?). Will see if that carries over to the press.

W3D4:
Mid shin rack pulls 410lbx4, 430lbx4@ 8, 445lbx4x3@ 9.5 (form breaking down)
Pin press 175lbx4, 185lbx4x2@ 8, 195lbx4x3@ 9.5
RDL 200lbx10, 210lbx10, 220lbx10, 210lbx10

I had a hard time staying out over the bar during the heavy rack pulls today. When I got lazy, I would let the bar cast forward, allowing my back angle to become more vertical without contributing to the lift, shifting the load to my quads. I had to consciously fight this, focusing on "staying out over the bar" longer than I wanted to.



Presses felt good. I ended up adding weight to the bar because I could call my work sets "@ 9." Staying midfoot is important on these, just like the squat and deadlift. I got on my heals the second rep and almost fell over backwards!

LISS cardio, HR btw 120-130 for 25 min
7 min density block of chin ups BWx46 reps
4 min of planks in 7 minutes

[Adam Franklin]

W4D1:
Squats 470lbx1@ 8, 420lbx4x5@ 8.5
Bench 355lbx1@ 8.5, 315lbx4x5@ 8.5
Pendlay row 185lbx10, 195lbx10, 205lbx10

I'm still working on getting my knees set early during heavy single. I do a better job of it during the later rep work.
I overshot the top bench single a little, however my estimated 1RM is approaching PR territory.
I have to take the Army PRT Wednesday morning, so I'm not going to train tomorrow.

W4D2:
Deadlift 475lbx1@ 8, 430lbx4x3, 405lbx4x2
Press 210lbx1@ 9.5-10 (suppose to be 8), 185lbx4, 175lbx4x2, 165lbx4
303 Tempo squat 185lbx10

Army PRT, deadlifts, presses, and only a few slow motion squats.
I ran the Army's physical readiness test (PRT) this morning. For those unfamiliar, it's 2 min max effort pushups, 2 min max effort sittups, and a 2 mile run for time. I did not train for this, nor did I take time off from my training. I only delayed my workouts a day. I did 92 pushups, 70 sit ups and ran a 16:30 2 mile. The run is not great, but I was not willing to stop training to get my run time down.
Moving in to this afternoon. Deadlifts moved well. Focusing on the lats paid off, and I managed to keep the bar close to me off of the floor.
Presses felt fine warming up. In fact, they felt too good. I got greedy on my top single and overshot the RPE. The rest of my press work went down hill from there. I think I underestimate the amount of fatigue I had from this morning's PRT.
For tempo squats, my quads started cramping up on me, so I called it. Live to fight (and lift) another day!

W4D3:
Beltless squat 395lbx4x3
Slingshot bench 370lbx4, 365lbx2x2
TnG Press 125lbx10, 130lbx10, 135lbx9 (miscounted, oops!), 130lbx10

Squats felt fine, even though my quads were still really sore from running Wednesday.
Overload bench was a different story. 2nd and 3rd sets felt way to heavy. Not sure what happened there... residual fatigue from the PRT Wednesday? Or maybe just mental weakness? Oh well.

W4D4:
Mid shin rack pulls 415lbx4, 435lbx4, 455lbx2
Pin press 177.5lbx4, 187.5lbx4, 197.5lbx4x3@ 9.5-10
RDL 205lbx10, 215lbx10, 225lbx10x2

Gravity was strong today. Rack pulls kicked my butt! Warm ups felt fine (maybe I was lying to myself...), put the bar was glued to the floor for the first work set! I'm ready for my deload week next week.
Pin presses went well, considering how the rest of the was had been going. No spontaneous layback, so it must not have been heavy. #standingbenchpress
#thatsnotheavy
RDL included for completeness.

GPP Work:
25min LISS cardio HR ~120bpm
8 min density block chins ups, BWx47 reps
8 min density block ab rollout, 52 reps

[Adam Franklin]

W5D1:
Squats 435lbx1, 475lb failed, 385lbx4
Bench 360lbx1, 315lbx4
Incline press 155lbx8, 160lbx8, 165lbx8

Deload week is off to a bad start. I failed my top single at 475lb, which was suppose to be RPE 8. In general I was too loose, starting with the unrack.
Bench was nothing special. I let the bar get away from me forward at the bottom.
I started a new lift this week; the incline press. I want these to mimic the start of my over head press.

W5D2:
Deadlift 475lbx1@ 9, 405lbx4@ 8
Layback press 215lbx1@ 8, 195lbx4@ 8
530 Tempo squat 155lbx8, 165lbx8, 175lbx8

Deads felt heavier than they should have (not surprised). I lowered my planned top single a bit, but I still over shot the RPE 8 goal. I didn't do my self any favors; you can see me lower the hips, pushing the bar forward of midfoot, just for the hips to shoot up and the bar the tool back before the weight leaves the ground. After I got it moving, it looked fast!
Since I'm 8 weeks out from the #StartingStrengthFallClassic, I'm starting to do layback presses. Hot my top single for a BW+10lb press. Hopefully this doesn't trigger anyone... Not shown were 530 temp squats, which I think I like better than 303 temp squats. The slow concentric kills me! You'll see more of those in Friday!

W5D3:
530 Tempo squats 275lbx4, 290lbx4, 305lbx4@ 9
2ct paused bench 280lbx4, 295lbx4, 305lbx4@ 9
TnG press 140lbx8, 145lbx8, 150lbx8

Tempo squats are hard. That's all you need to know.... but it's a good chance to refine form issues. So that's a plus!
Paused bench felt really good today. I have trained a pause bench in over a year, so this was a PR.
TnG press was nothing special.
All in all, this was a much better training session than my first two this week. Looking forward to tomorrow, I have both paused deads and rack pulls planned!

W5D4:
Paused deads 355lbx4, 375lbx4, 395lbx4@ 9
Layback pin press 185lbx4, 195lbx4@ 9
Rack pull 350x8, 365lbx8, 380lbx8@ 9

Last day of the "low stress" or deload week.
I haven't done paused deadlifts in a while; I forgot how hard these are!
For pin presses, I want these to mimic my layback press. I had some balance issues, and I need to stay "laid back" as the arms extend, then stand up straight. Next time, I'll probably lower the pins a notch.
8s are hard, regardless of the exercise! #cardio

W5D6:
GPP work
30 min LISS cardio HR 110~120bpm
8 min density block chins ups, BWx47 reps
8 min density block hanging leg raises, 42 reps

[Adam Franklin]

W6D1:
Squat 455lbx1@ 8ish?, 410lbx4x4
Bench 370lbx1@ 8, 335lbx4x2
60deg incline bench 145lbx8, 155lbx8, 165lbx8x3
BW 205lb

Worked up to a heavy single at 455lb. Upon review, it moved relatively fast, but it felt really awkward. My squats have felt off recently; I feel like I need more practice at lighter weight to get back "in the groove." Thursday, I have paused squats, and I looking forward to them in a sense, because I think it will help my confidence in my technique.
On the other hand, bench has been feeling great! The increase pressing frequency and volume of the last 6 weeks has paid off. 370lb moved fast and felt easy! I'll test my bench after the SS meet at the end of Oct. Looking to hit 4 plates. What do y'all think?

W6D2:
Deadlift 475lbx1, 430lbx4x3
Layback press 217.5lbx1, 192.5lbx4x3
Beltless squats 285lbx8, 300lbx8, 315lbx8x2, 315lbx7 (miscounted)
BW 205lb

Training went well today, despite running 2 miles through the Petersburg battlefield early this morning.


W6D3:
AM:
GPP
Soccer (lol)
8 min density block chins
8 min density abz

PM:
Paused squat 380lbx1, 355lbx4x3
Paused bench 335lbx1, 315lbx4, 300lbx4x2
TnG Press 140lbx8, 145lbx8, 150lbx8, 145lbx8, 140lbx8

I got about four hours of sleep last night and had unit PT this morning at 6am (soccer, lol). Despite all of this, training went well today.
Paused squats felt really good today. They gave me a chance to work on some technique issues.
Bench move well today! 335lb is close to my all time paused/meet PR at 342lb, set back in Jan 2016 (at the same body weight).

W6D4:
Paused deads 425lbx1, 395lbx4, 365lbx4x2
Pin presses 225lbx1, 205lbx4, 195lbx4x2
Mid shin rack pulls 340lbx8, 355lbx8, 370lbx7, 355lbx8

Deadlifts needed moar chest up!

W6D5:
GPP
Sprints, 20s every 2 mins, 14 minutes
8 min density block chins
8 min density hanging leg raises

W7D1:
Squats 430lbx1, 390lbx4x4
Bench 355lbx1, 315lbx4x3
Steep incline press 150lbx8, 160lbx8, 170lbx7x3
Remedial squat singles up to 405lb

Squats felt like garbage today's. My quads were hurting for some reason. I ended up lowering all weights by about 10% from were I wanted to be.
After squats, my focus was thrown off going to bench. I kept touching to low or letting the far get away from my (toward my toes).
I finished the day with some light squat singles to drill form an try to rebuild some confidence in the movement. These felt much better! Why wasn't I able to do these right in my worksets?!? Oh well, I got beltless squats tomorrow and paused squats Thursday to figure this out.

W7D2:
Deadlift 475lbx1, 425lbx4x4
Layback press 220lbx1, 195lbx4x4
Beltless squats 270lbx8, 285lbx8, 300lbx8x3
BW 204lb

Deadlifts felt and looked good today!
On my heavy press single, I let the bar get away from me, making the rep harder than it should have been. It's important to stay midfoot on the press, much like the squat and deadlift.
I'm trying to find my groove on squats, and the beltless sets of 8 squat helped.

W7D3:
GPP
Slow Bn formation run, 30 mins
8 min density block chins
8 min density abs

W7D4:
Paused squats 385lbx1@ 9, 345lbx4, 335lbx4x2
Paused bench 340lbx1@ 8, 314lbx4, 305lbx4, 295lbx4
TnG press 135lbx8, 150lbx8x2, 145lbx8
BW 203lb

My squat form is coming along, but my quads have been sore recently during any form of squats. It's not preventing me from squatting, it's just distracting. We did have a battalion run Wednesday morning...
Bench press is continuing to progress almost weekly, which is fun. This is another paused bench #PR, the last one being last week!
Rounded out the night with sets of 8 on presses.

W7D5:
Paused deads 435lbx1, 400lbx4x2, 385lbx4
Pin presses 225lbx1, 205lbx4, 215lbx4, 205lbx4
Mid shin rack pulls 345lbx8, 365lbx8, 335lbx8
BW 203lb

W7D6:
GPP
LISS 30 mins, HR<120 bpm
8 min density block chins
8 min density abs

[Adam Franklin]

W8D1
Squat 445lbx1, 465lbx1, 405lbx4x3
Bench 365lbx1, 320lbx4x2
60 deg incline press 155lbx8, 165lbx8x3
BW 203lb

Squat technique is feeling better, but I'm lacking confidence during "heavy" singles. I lifted my chest BAD out of the hole during today's top single, killing all hip drive. I need to stay BENT OVER out of the hole, driving the hips UP! I do a better job of this during my back off work.
As for bench, I was hoping to PR my estimate 1RM with a RPE 9 single, but it wasn't in the cards today.


W8D2
Deadlift 475lbx1, 495lbx1, 435lbx4x3
Press 205lbx1, 225lbx1, 197.5lbx3, 185lbx4x2
Beltless squats 275lbx8, 295lbx8, 315lbx8x3
BW 202lb

First time pulling 5 plates in a few months. Excited to peak and see how I do at the upcoming Starting Strength Fall Classic.
Press didn't go so well. I forgot to layback and "get under the bar," which made 225lb into a grind for a strict press, which should have been an easy layback press.
Beltless squats for sets of 8s are cardio IMO. I took Austin's advice and tried to keep my chest pointed at the WD40 bottle on the ground in front of me. I think it worked.

W8D3
GPP
30 mins of aussie rules football
8 min density block chins
8 min density block planks


W8D4
Paused squat 395lbx1, 380lbx3x2, 365lbx3
Paused bench 345lbx1, 330lbx3, 320lbx3, 310lbx3
TnG press 125lbx8, 135lbx8, 145lbx8x3
BW 202lb

Hit a paused squat PR during today's single. Warm up reps showed thoracic rounding, so I focused keeping a "proud chest" and pinning the elbows in to my side for tight upper back and lats.
Also hit a pause bench PR with a pretty easy top single at about treefidy .
I'm liking the uptick in intensity. Next week, volume drops off, as I'll only be training 3 days a week.
4 weeks out!


W8D5
Paused deads 445lbx1, 430lbx3, 420lbx3, 410lbx3
Pin presses 245lbx1, 235lbx3, 220lbx3, 210lbx3
Mid shin rack pull 315lbx8, 330lbx8x3
BW 203lb

To emphasize the layback in the press, I focused on pushing my body away from the bar, similar to pushing the back into the bench in the press. I think it helped.
Next week, volume drops off. Can't wait! Four weeks out.

W8D6
GPP
30s sprint every 2 min, 14 min
8 min density block chins
8 min density block hanging leg raises

[Adam Franklin]

Week 9: "Pivot" or mini deload week to start taper.

W9D1
Deadlift 485lbx1, 505lbx1, 455lbx3x2
Bench 370lbx1, 390lb FAIL, 330lbx3x2
TnG press 120lbx10, 125lbx10, 130lbx10
BW 201lb

Deadlifts moved well today. Worked up to a top single of 505lb (ties training PR) and hit a 455lb triple for a PR, with more left on the tank!
However, I got greedy on bench. 375lb moved desciptively fast, so I decided to go for 390lb, a 5lb all time PR. Two pounds lighter, I would of had it! Don't get greedy kids!

W9D2
Pin press 245lbx1, 205lbx6
Pin squat 360lbx1, 305lbx6
Rows 185lbx10, 195lbx10, 205lbx10
BW 200lb

Pin presses were nothing special. They just felt heavy!
Today was my first exposure to pin squats. THESE ARE HARD!

W9D3
Squat 465lbx1, 485lbx1, 435lbx3x2
Layback press, 205lbx1, 225lbx1, 195lbx3x2
Deficit deadlift 465lbx1, 485lbx1, 415lbx6
BW 200lb

I got out of my garage and lifted at Richmond Balance this morning.
Squats when well today, which is a confidence booster. 485lb is the heaviest I squated in a few months! Used that IG #fitchick angle, so I got that going for me!
I did deficit deads today for the first time in a long time. Felt good.
3 weeks out.

W9D4
25 Min LISS at HR of 110ish
6 Min density block pull ups BWx37reps
No ab work, had a client to coach...

[Adam Franklin]

W10D1 Mon
Deadlift 495lbx1, 515lbx1, 485lbx3, 455lbx3, 430lbx3
Bench 360lbx1, 375lbx1, 350lbx3, 335lbx3, 320lbx3
TnG Press 135lbx5, 145lbx5, 155lbx5x3
BW 200lb

For deadlifts, 515lb is a training #PR, and 485lb is a new 3RM! I focused on not rushing through setting my back, feeling the weight in the hands and feet, and keeping the bar close off of the floor.
Top bench single moved real well. Focused on ensuring the bar goes BACK off of the chest, not up.
3 weeks out.


W10D2 Wed
AM:
Unit PT, Aussie rules football for 40 mins.
So I hurt myself during unit PT this morning. I was running and felt a pop in the arch of my left foot. It wasn't painful, but I stopped running and later it hurt to walk. I've been dealing with plantar fasciitis in both feet since the end of July.

PM:
Pin press 235lbx1, 235lbx2, 225lbx2, 205lbx2
Pin squat 375lbx1, 375lbx2, 360lbx2, 345lbx2
Rows 205lbx5, 225lbx5, 245lbx5x3
BW 199lb

My foot felt fine if I didn't let the weight get onto my toes.
On squats, the walkout bothered my foot, and I was favoring my "good side (both feet have PF!). I on the way up, I noticed i was corkscrewing, favoring to good side. I fixed it by my last set.
Well, time to RICE and NSAID my heels into healing!


W10D3 Sat
Squat 475lbx1, 445lbx3, 425lbx3, 405lbx3
Layback press 205lbx1, 215lbx1, 192.5lbx3x2, 187.5lbx3
Deficit deads 465lbx1, 465lbx2, 450lbx2, 435lbx2
BW 198lb

I delayed this workout so I would be on a T, R, Sat schedule (meet is on a Saturday).
Want to see someone kill their hip drive by lifting their chest out of the hole? 'Cause that's what I did on my top single! My heels started to bother me during squats, which made it hard to focus on staying midfoot. I ended up tightening my belt after squats, we will see how that helps next week.
Presses moved well, but I kept throwing the bar away from me instead if up.
Deficit deads felt heavier than the should have been. Maybe the cut is catching up to me, or maybe gravity was just stronger than usual today!
Two weeks out.

[Adam Franklin]

W11D1
Deadlift 495lbx1, 525lbx1, 490lbx2, 460lbx2
Bench 365lbx1, 380lbx1, 340lbx3, 325lbx3
Layback press 145lbx5, 155lbx5, 165lbx5x3
BW 197lb

Last heavy pull and bench before the meet! I set a training PR with my top pull at 525lb. I rounded more than I'm use to, but I'll take it.
I overshoot my top bench bench, so it turned about to be a bit of a grind. However, this is 5lb under my bench PR from when I weighed 215lb.
Finished up with some light layback presses to "grease the groove."



W11D2
Pin press 245lbx1, 255lbx1, 235lbx2, 215lbx3
Pin squat 365lbx1, 385lbx1, 355lbx2, 340lbx2
Rows 225lbx5, 244lbx5x3
BW 197lb

PRed my pin press, put I let the last rep of my back off set get too far forward. Oops.
Pin squats felt good, PRed that as well. You feel it in your low back doing these beltless!
My left hamie and calf have been feeling weird, more annoying than painful. Probably because my left foot PF has affected my gait. Not worried about it, just annoyed...



W11D3
Mando "fun" aka Army unit PT, ultimate frisbee for about 40 mins. Heels still bothering me...



W11D4
Squat 465lbx1, 485lbx1, 450lbx3, 430lbx3
Press 2.0 220lbx1x2, 205lbx3, 195lbx3
Deficit deads 475lbx1, 460lbx2, 435lbx3
BW 196lb

Last heavy day training day before the meet. I tried to replicate meet conditions, including a weigh out!
Squats felt good, however I'm still not liking how I want to lift my chest. I'll need to pay someone to yell "HIPS" at me during the meet!
Presses felt good. A little grindy. I easy experimenting with my press technique, but I scrapped it and went back to the trusty "press 2.0."
Deficit deadlifts didn't want to leave the ground!
One week out!