New program, who dis?

[marcf]

June 10

Comp Squat: 265 x [9x6x6x6]
Comp Bench: 205x9x4

Squat form was poor. I was raising my chest every rep, and I tend to do that when I'm exhausted. I squat too deep, flex my thoracic spine, and raise my chest hard when I'm very tired.

No accessories. I was supposed to do 4x9 on squats, but my sleep has been piss poor this week. Last night, I was in bed from midnight until noon and cumulatively got only about 4 hours of sleep. Stress has been incredibly high, and not being able to sleep has also been stressing me out to where it's affecting my sleep--vicious circle. Gonna take 50mg diphenhydramine tonight to see if it helps me sleep.

[marcf]

June 13

Comp Squat: 315x3, 295x4x2, 295x5 (AMRAP set)
Comp Bench: 240x4x4, 240x5 (AMRAP set)

Lats and biceps accessories.

My sleep is still fragmented and horrible. Everything hurts and I feel miserable. This has been going on for 2-3 weeks now. Pills, sleep hygiene, etc. don't work. I wasn't even supposed to squat that 315 triple today but I was on autopilot staring into space.

[marcf]

June 15

Comp DL: 360x4x2, 360x8 AMRAP @9
Comp Bench: 225x6x6

Delts and abs accessories. Decent sleep. Felt ok.

June 17

Comp Squat: 255x8x3
Comp Bench: 225x4x4

Biceps accessories. Worked out at Gold's Gym after being on my feet for 7 hours in the sun on the Santa Monica Pier photographing an event. Hot in SoCal and I'm not used to training in the heat since my normal gym has a/c. Gold's does not. I was also supposed to bench 215x8x4 but the entire lifting area where the flat benches were had NO 5 pound or 2.5 pound plates. That place is a circus.

[marcf]

June 19

Comp Squat: 295x3x2, 295x5 @9
Comp Bench: 250x3x4, 250x5 @10

Lats and biceps accessories.

Tried benching with a belt and honestly felt no difference, but maybe it will make some difference when the weight gets heavier. Who knows. Got the idea after watching Joseph Franzo's video on benching with a belt and how he swears by it.

Still feeling tired from the workout two days prior. Very hot in SoCal. I've been sleeping a little better--good enough to train productively.

[marcf]

Shit, too late to edit but my June 19 squats were actually 305lbs and not 295lbs.

June 21

Comp DL: 380x3x2, 380x4
Comp Bench: 230x5x7

Lifted at a different gym with a fucked up floor and no chalk, so my DL AMRAP was cut short.

June 23

Comp Squat: 255x7x3
Comp Bench: 215x7x5

Easy day. Got a real burn and pump from bench. Lawl.

[marcf]

I guess I should update this thing.

June 26

Comp Squat: 310x2x2, 310x5 @8
Comp Bench: 255x3, 255x2x3, 255x5 @10

June 29

Comp DL: 390x2x2, 390x5 @8
Comp Bench: 235x4x8

Had really bad sleep the day before so shifted my day forward--should've done these lifts on June 28.

July 1

Comp Squat: 270x6x4
Comp Bench: 215x6x6

July 4

Comp Squat: 320x1x2, 320x4 @9
Comp Bench: 265x1x4, 265x4 @10

Last bench rep was a grinder. 5 weeks of progressively more intensity and volume is finally starting to generate some serious fatigue.

July 6

Comp DL: 395x1x2, 395x4 @8
Comp Bench: 240x3x10

Doing 10 triples of bench at ~77-78% after many weeks of increasing volume and intensity feels like butt.

July 8

Comp Squat: 280x5x5
Comp Bench: 230x5x7

Deload week is coming! Woot.

[marcf]

July 10

Comp Squat: 330x1 @7
Comp Bench: 270x1x3 @8.5, @9, @10
Comp DL: 365x1 @7 (this should have been 360 but I was too lazy to grab all the smaller plates)

Pretty easy, but still fatigued. Was about 95 degrees out today.

[marcf]

July 10

End of deload week.

Comp Squat: 330x5
Comp Bench: 270x3
Comp Dead: 410x4

Got really sick this week and dropped from 240lbs to 235.

[marcf]

July 17

Comp Squat: 295x5x4, 295x5 @8.5 AMRAP
Comp Bench: 235x5x4, 235x7 @10 AMRAP

Bench felt surprisingly heavy--anything under 255-265 normally feels like cake. It's hard to tell if my deload week caused me to detrain that much, or if I'm still just a little beat up/under recovered from getting sick during my deload week. This training cycle has had quite a bit of bench volume for me.

For the past few weeks, my sleep has been shit. I wake up 3 hours or so after falling asleep, regardless of the time I fall asleep, and I'm awake for 2-2.5 hours before I can fall asleep again. Then I sleep another 3-4 hours, maybe 5 if I'm lucky. Most days feel craptastic.

[marcf]

July 19

Comp DL: 360x5x4, 360x7 @7.5
Comp Bench: 215x7x5

Left pec tendon feeling weird on bench. I could've done a lot more on my deadlift AMRAP, too, but I didn't want to be that sore for the rest of the week.

July 21

Comp Squat: 260x9x3
Comp Bench: 205x7x3

Cut a set and some reps from bench (7s instead of 9s) because of my pec tendon dealio. It didn't feel too bad today, but didn't want to worsen it.

Still getting shit sleep.