Byrd House of Pain

[byrd_aaron99]

1/22/18

So this was one of those days where trying to figure out the RPE business for actual bar speed and how the weight moved vs. the feeeelzzz. Both squat and press "felt" heavy. Bar speed seemed to indicate it wasn't as bad as it seemed.

Squat: Worked up to single at 375; last week got 385 for an 8ish rep. Then 330 x 5 x 5.

Press: Worked up to single at 165 then 140 x 5 x 5 pressing something like Press 1.5...dynamic first rep then fairly strict remaining reps. Slowly, but surely working on a little more layback to add more pectoral musculature into the lift.

[byrd_aaron99]

1/23/18

Pin Press (FH): 175 x 1 (8ish); 160 x 5 x 5

Deficit Deadlift: 295 x 7 x 4

Chins: 7 Minute block for total or 19 reps; haven’t done them in a while.

[byrd_aaron99]

1/25/18

Hit up the golds gym by the house so I could stay close to home since I’m on dad duty with half the house down with the flu. Forgot how much I hate that place with the bars with absolutely no knurling and slick, skinny benches.

CGBP: 240 x1; 250 x 1 (8ish); 225 x 5 x 5... left rep five in the tank on the fourth set because I was losing my leg drive and starting to slip on the bench.

Paused Squats: 265 x 4; 285 x 4; 300 x 4 x 4

[byrd_aaron99]

1/26/18

Deadlifts: 405 x 1 @ EZ; jumped to 455 though I knew it was more than an 8ish single. Was having a bad afternoon and wanted to take it out on the iron. Pulled 455 for a ~9.5 single...tied PR.

Then volume at 380 x 5 x 5.

Pin Press (shoulder): Went for higher reps and ran out of gas a bit; 140 x 7 x 3; 135 x 7 x 2.

[byrd_aaron99]

Deload week...intensity stays up with low volume.

Squat: 365 x 1; 395 x 1(8); 350 x 5

Press: 165 x 1; 175 (8.5-9); 150 x 5

Bike: 15min

[byrd_aaron99]

1/30/18

Deficit Deadlift: 265 x 7; 285 x 7; 305 x 7

Pin Press (Forehead): 165 x 1; 175 x 1; 185 x 1 (8.5-9); 165 x 5

Chins: 19 total in 7 minute block

Bike: 10 minutes

[byrd_aaron99]

2/1/18

CGBP: 235 x 1; 245 x 1; 255 x 1 (8.5-9); 230 x 5

Paused Squat: 270 x 4; 290 x 4; 305 x 4 (9)

Dips: +20 lbs; 35 total in 7 minute block

[byrd_aaron99]

2/5/18

Missed Friday's deadlift day so back at it today.

Squats: 375 x 1 (7-7.5); 330 x 5 x 5 (7-7.5)

Press: 160 x 1 (7.5-8); 142 x 5 x 5 (7.5-8)...Trying to move towards classic press as laid out by Feigenbaum; last 3 sets did a much better job of getting bar down onto chest during initiation of the press and they moved really well.

[byrd_aaron99]

2/5/18

Squat:
375 x 1 (RPE probably around 7ish)
330 x 5 x 5 (7 - 7.5)

Press:
155 x 1
160 x 1 (7.5ish)
142 x 5 x 5 (7.5 - 8)

2/6/18

CGBP:
245 x 1; 255 x 1 (8)
225 x 5 x 5 (8)

Rack Pull:
365 x 6 (6ish)
385 x 6 (7ish)
405 x 6 x 3

2/8/18

Squat:
375 x 1 (7.5-8); 395 x 1 (8.5-9)
370 x 3 x 3 (8.5-9)

Press:
160 x 1; 165 x 1 (7.5-8); 170 x 1 (8.5-9)
160 x 3 x 3 (8ish)

2/9/18

Deadlift:
405 x 1 @ EZ; 425 x 1 (8ish); 445 x 1 (9+)
405 x 3 x 3

Pin Press (Chin):
155 x 1 (7+) 160 (8-9)
150 x 4 x 4

[byrd_aaron99]

2/12/18

Worked a slightly more narrow squat stance today.

Squat:
380 x 1 (8)
335 x 5 x 5 (7.5 - 8)

Press:
155 x 1; 165 x 1 (8+)
145 x 4 x 6 (7.5-8)

2/13/18

CGBP:
235 x 1; 245 x1; 255 x 1 (~8)
230 x 3 x 8

Rack Pull:
355 x 6; 365 x 6; 380 x 6 x 3 (~8)

2/15/18

Squat:
385 x 1 (8ish); 405 x 1 (9ish)
385 x 2 x 4

Press:
165 x 1 (7.5-8); 170 x 1 (8.5-9)
165 x 2 x 4

2/16/18

Deadlift:
405 x 1 (7); 435 x 1 (8+); got very light headed so called it quits there, but probably had one more jump to a true 9
425 x 2 x 3

Pin Press (Nose):
165 x 1 (<8); 170 x 1 (8+) 175 x 1 (9)
160 x 4 x 4 (9)