Coalminecanary's Intermediate Log

[Peter Dempster]

Bench 165 4x5
Press 95 4x7
Chins 4x5

Back after 6 days off. Had to travel to the east coast for 2 days and then my son got sick and was in the hospital over the weekend. Shitty. Just trying to string a week of training together without something hitting the fan.

Should and neck felt ok.

[Peter Dempster]

Squat 245 4x5
RDL 175 3x10

Woke up with neck spasms again. Not as bad as last week but bothersome. Warmed up for DL but my neck was really irritated, so I skipped them and did RDLs as scheduled. RDLs were light and grip was the only issue. Hit the hot tub after to loosen up the neck.

[Peter Dempster]

Bench 180 1x5; 170 2x5
Press 125 x1; 110 3x5
Chins 6,5,5

Lots of strength fell off press with the injury and time away.

[Peter Dempster]

Squat 285 1x4
Pin squat 215 2x5
DL 245 1x4
Pause DL 190 2x5

All and all, shitty. Both intensity sets were supposed to be fahves but on squats I lost the fourth rep forward and grinned the shit out of it and was gassed. On DL I thought I did five but noticed I did four on video. Meh.

[Peter Dempster]

Bench 185 3x3
Press 130 x1; 115 x5,4,4
Chins 3x4*
Lat pull downs 125 x10; 135 3x8

Ok. Lots to unpack.

Tomorrow the gym is closed for thanksgiving. So, I’m going to shift to Tuesday Wednesday Friday Saturday this week, which puts 4 days between upper body days. Moreover last week I struggled with lower body recovery so I was going to switch day 1 and 2 around, adding an extra recovery day. But this would leave 5 full days of no upper body from last Thursday to this Wednesday. So I spliced in this upper day.

The chinsand last pulldowns are inspired by Andy’s article on chin ups. I previously was not going to a total dead hang at the bottom so I “reloaded” to triples and added the lat pulldowns for some volume.

Only thing I’m not happy with today was the presses; I ran short on time and cut rest down to 3 min, which I think explains the 2nd and 3rd set misses.

[Peter Dempster]

Squat 4x5; 250, 250, 250, 245
RDL 185 3x10

Fast volume. In and out in 45 minutes, which is more time than I had.

[Peter Dempster]

Bench 167 4x5
Press 100 3x7
Chins 3x5

Super tired today after a late night out. Bench was tough but fine. Press was a mess. Just feeling really weak these days on that lift. Chins aren’t advancing...bleh. I’m on the road until Saturday, will slip into the gym for some full bro back work tomorrow, hopefully.

[Peter Dempster]

Squat 290 1x4 @ 10
Pause squat 230 2x3
Bench 185 1x5 @ 9.75
CGBP 135 2x6
DL 250 1x5 @ 7.5
Chins 4x3

Long session with my coach. Squats were supposed to be for five but I struggled through the 4th rep and my coach called it. Not eating well and drinking too much while travelling undid me here.

New programming coming that will better meet my schedule. Need to clean up my recovery contributions (food and wine).

[Peter Dempster]

Bw: 221.8
Waist: 91 cm

Bench 170 4x5
Press 110 3x5
LTE bar+35 3x10
Lat pulldowns wide overhand 135 x10; 145 3x8

Going to start monitoring weight and waist again. Weight can go up slightly but waist should stay sub-93.

A few notes:

Bench was tough on one day of rest but not horrible.

I’ve been ignoring press so I’ll try to SSLP it a bit to get it back on track. These were pretty tough, like @8.5, so I think I got the intensity right. 2 lb increases.

I’ve switched off alternating lat pulldowns with chins as I don’t think I’m getting enough volume to advance my chins. Or so goes my theory. I had the weight a touch light for the first set hence the mix of weights.

[Peter Dempster]

New program from Craig Bearss. 4 day program done Mon/Tues/Thurs/Fri(or Sat).

Day 1
Bench 5x5 (week 1), 5x4 (week 2), 5x3 (week 3) 5-7.5 lb increases each week; week 4 up 5-7.5 lbs from week 1, repeat.
Press same thing but 3x, 5 lb increases each week
Chins 20 reps as few sets as possible
Triceps work

Day 2
Squats same scheme as Bench above
DL 1x5 (week 1), 2x3 (week 2), 3x2 (week 3) 10 lb increases each week
BB row 3x8

Day 3
Bench 3x5 @8.5 (week 1), 3x3 @9 (week 2), 5/3/1 @85, 90, 95
Close grip bench 3x6
LTE 3x10

Day 4
Squat same scheme as DL
Pause Squat 3x5
Pause DL 3x5

This is a bit 5/3/1 and maybe a touch bro-like but it’s based on weaknesses. Ex. I can’t Clean due to wrist issues so I Row. All my presses are stuck at mid point hence all the triceps work.