Unruhschuh's log [8/5/2] [twice per week]

[unruhschuh]

Yep, it's a typo. Should be 370 and 380 on the deadlift. I'm desperately waiting for the new editing privileges.

[unruhschuh]

2017-09-24
pu 10+6+4=20, cu 8 [2,2,2]

[unruhschuh]

I have a cold. Severe enough to take a little break. Plus sleep is in the shits due to toddler crying for food every damn night (growth spurt? new teeth?). I should be back in the gym by the end of the week / weekend. Stay tuned.

[Bliss]

Interesting program!
Why no bench but DB bench?

Alternating db and bb; bench and press, have you thought about something like this?

[unruhschuh]

Interesting program!
Why no bench but DB bench?

Alternating db and bb; bench and press, have you thought about something like this?

Yes I have, but barbell bench presses gave me shoulder pain every time I tried them in the past. As soon as the dumbbell bench presses stagnate (which will happen soon), I will alternate db and bb bench presses and start very slowly. I will keep the presses as they are (twice a week) since that is working well right now.

2017-09-26
I felt better today after a total of 7 hours of sleep last night. Good enough to do some chins:

CU 12+7+6=25 [2,2]

[unruhschuh]

2017-09-28
Last night I brought our son to bed at 8pm. Next thing I know is waking up at 6am. 10 hours of sleep (PR).

The second set of presses was a bit of a grind, so I took 8 minutes rest before the third one, which went up faster. Generally I try to keep the rest time between 5-6 minutes.

I started doing bench presses, hoping my shoulder holds up. I currently consider it an assistance lift for the press, and treat it accordingly, alternating with dumbbell bench presses. I keep the reps highish and concentrate on volume. Shoulder problems occurred in the past, when things got heavy (relatively speaking, my PR is 100kg x 1). I use a narrower grip now, and concentrate on pulling my shoulders back and down.

I started to use heavy/heavier top sets on the barbell curls. My strategy for assistance lifts is to linearly progress them while doing 4-5 sets or 40-50 total reps until the total number of reps drops significantly (probably stole that idea from Baker or Feigenbaum, but I don’t remember). Then I introduce heavier top sets. I kept rest time between the heavy sets at 2 minutes. Longer rest time is better for strength development, so next time I’ll use 5 minutes for the heavy sets and 1 minute for the lighter sets for the pump. Yep, I said ‘pump’. I also did them in the squat rack. I don’t give a shit.

Exercise	weight x reps x sets	[rest in minutes]
Squat	335x2x3	[5,5]
Press	168x2x3	[5,8]
Paused Deadlift	315x2x3	[3,4]
Bench Press	115x12+12+12+10=46	[2,2,2]
Barbell Curls	70x10+8+7=25, 60x9+7+8=24	[2,2,2,2]

Squat (last set)


Press (last set)

[unruhschuh]

2017-09-30
The goal for this week are 25 total reps, though I won't stop mid set.
Pull Ups 10+7+6+5=28 [2,2,2]

[unruhschuh]

2017-10-01
I only had 90 minutes today, so I had to rush through this one. Couldn’t do the barbell curls at the end, so I did drop sets with dumbbells starting at 30lbs going down to 15lbs. I didn’t count the reps.

Apparently it was Guns’N Roses day at the gym, so my mood was especially good. They played the whole “Use Your Illusions II” album in a loop. Naturally I sang every chorus and whistled most solos. I wasn’t even the only one. Usually I wear ear protection plugs, because most of the time the music there is god aweful and way too loud. They have gone through three sets of speakers and the bass on the current ones is already farty. If it wasn’t for the equipment, I’d be the hell outa there.

Exercise	weight x reps x sets	[rest in minutes]
Deadlift	425x2x3	[5,5]
Press	135x8x3	[5,6]
Paused Squats	260x2x3	[3,3]
Dumbbell Bench Press	75x8+5+5=18, 60x11+9+9=19	[2,2,2,2,2]
Dumbbell Curls	Drop sets starting at 30

Deadlift (last set)


Press (last set)

[unruhschuh]

2017-10-03
Chin Ups 11+7+6+6=30 [2,2,2]

[unruhschuh]

Strength Projections

Since I finished my 5th cycle, I'm trying to do some strength projections for the end of 2017 (the most popular of the arbitrary time horizons). Thus far, the rates of progress on the three lifts for the doubles have been:

Lift	lbs / week four doubles
Squat	1.61
Press	1.45
Deadlift	1.61

If I can keep up those rates, by the end of this year (2017-12-31), the weights for doubles would be:

Lift	projected weight for doubles
Squat	357
Press	187
Deadlift	446

Assuming, that three sets of doubles corresponds 1:1 to 5 RM (is this a fair assumtion?), my projected 1RMs for the end of 2017 would be according to Brzycki (5RM is 88.89% of 1RM):

Lift	projected weight for 1RM
Squat	402
Press	210
Deadlift	502

This is probably too optimistic for the press. Having a 400 / 200 / 500 by the end of the year would make me very happy. I'm thinking of testing my 1RMs end of 2017 / beginning of 2018.

I'm writing this down to have a goal and because projections are fun.