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07-09-2020, 01:33 PM
#151
7/9 Session 27-4, Squat
warm-ups:
45 x 5 x 2
135 x 5
225 x 3
315 x 1
working sets:
335 x 8 x 3; 5.5 mins rest between; on set 1, I felt my depth was a bit short on reps 5, 6, 7, but I fixed it on 8, and the other 2 sets were fine; plus-5 next time in 8's
Rack Pulls -- 405 x 3; aiming for 5, but I got 2 last time I did this, so today was an improvement; I felt like I could have gone at least 1 more rep, but on #3, my balance shifted and I had to move my left foot to catch myself
Seated BB Calf Raise (double r-p set) -- 195 x 15, 15, 15; plus-10 next time
Chin-ups (AMRAP x 5) -- 5, 4 unassisted // 6, 6, 5 assisted for a total of 26 reps
Ab work
Duration: 1h+14m
This completes my week of 8's. Squat and Deadlift remain completely successful on this routine; Bench Press has already programmed off to a next MED variant; Press is on the cusp of making that shift as well, although I will wait to see how things go upon returning from a medium-length break (10 days or so).
Since I'll be AFK from tomorrow afternoon on, I'll take my usual Sunday measurements in the morning to get an "early" report for the week just concluding.
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07-22-2020, 03:25 PM
#152
7/22 Session 28-1, Bench Press
warm-ups:
45 x 5 x 2
135 x 3
165 x 3
working sets:
190 x 3-6, got 3; same weight next time
170 x 6-9 x 2, got 6 twice; same weight next time
Press (vol) -- 124 x 5, 5, 5, 3, 0; 3 mins rest between; not bad after a 10-day layoff from lifting
Added body-weight and auxiliary exercises for conditioning:
Chin-ups -- 6 x 3
Dips -- 8 x 3
DB Curls -- 70 x 10 x 3
Ab roller -- 20
Duration: 1h+05m
I recorded my Measurement Sunday on Friday 7/10 (early) before leaving for my annual camping week, and also this morning as the measurements for last Sunday; I will post both of those records tomorrow. I feel pretty tired right now, but also fairly satisfied with my performance after more than a week of "unregulated" eating and no training.
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07-23-2020, 03:02 PM
#153
Here's a couple of Measurement "Sundays"
The first one, entered just pre-camping, was on Friday 7/10.
Total weight -- (spot) 202.4 (-0.6); (week avg) 202.7 (+0.4); (long-term avg) 202.2 (nc)
LBM -- (spot) 181.8 (-0.2); (long-term) 182.1 (nc)
Fat -- (spot) 20.6 (-0.4); (long-term) 20.1 (nc)
Yields a BF of 10.0%.
Total weight dropped below the +1SIG line; chances are, after camping, it will also be low. This means that the Rule 3 trend that potentially indicated a shift should be considered broken.
Eating for the week (n=5) was 131 g P, 260 g C, 90 g F for 2375 kcals intake.
Body-part measures are all within their usual variation limits.
+++++
Here's the second one, recorded on Wednesday 7/22.
Total weight -- (spot) 201.2 (-1.2); (week avg) 202.7 (nc); (long-term) 202.1 (-0.1)
LBM -- (spot) 179.7 (-2.1); (long-term) 182.0 (-0.1)
Fat -- (spot) 21.5 (+0.9); (long-term) 20.1 (nc)
Yields a BF of 10%.
BIG drop on the LBM chart, but not quite big enough to trigger a Rule 1 shift; I can only hope it is simply an artifact of a week+ of no training and spotty eating, and that it will recover next week.
The long-term FAT graph had a process shift upward of about 1 pound; this simply consolidated and confirmed what the long-term avg numbers have been reporting for a while.
Eating for the week (n = 10) had 93 g P, 310 g C, and 93 g F for about 2450 kcals intake.
I lost some shoulder girth, but other body-parts held up pretty well during the off-week+.
I expect to be back on normal recording track this Sunday coming up.
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07-23-2020, 03:06 PM
#154
7/23 Session 28-2, Deadlift
warm-ups:
135 x 5
225 x 3
315 x 1
working sets:
340 x 5 x 3; 6 mins rest between; no problem handling the weight, but it sure does take a lot of breath to get all the reps; plus-5 next time 5's comes up.
Squat (vol) -- 260 x 5 x 5; 3 mins rest between; plus-5 next time
Standing BB Calf Raise (double rest-pause set) -- 210 x 15 x 3
Shrugs (double rest-pause set) -- 210 x 15 x 3
Ab "air bike"
Duration: 1h+07m
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07-25-2020, 02:29 PM
#155
7/25 Session 28-3, Press
warm-ups:
45 x 5 x 2
95 x 3
125 x 1
working sets:
139 x 4, 4, 2; aiming for 5x3, but I feel pretty good about this as it is 2 reps better than last time I tried this weight; 5.5 mins rest between; I will do my week of 2's as planned next week, then switch this lift over to the "run-it-out" mod that all 4 lifts will start in 2 weeks with sets of 8
Floor Press -- 177 x 4, 5, 4, 4, 5; 4 mins rest between; again, this is 2 reps total better than last time; I'll leave the weight here for the volume work
Chin-ups -- bw x 6 x 3
Dips -- bw x 8 x 3
DB Curls -- 70 x 10 x 2
Ab wheel -- 20
Duration: 1h+15m
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07-26-2020, 10:30 AM
#156
7/26 Measurement Sunday
Total weight -- (spot) 200.4 (-0.8); (week avg) 201.3 (-1.4); (long-term) 202.1 (nc)
LBM -- (spot) 180.0 (+0.1); (long-term) 181.9 (-0.1)
Fat -- (spot) 20.4 (-1.1); (long-term) 20.2 (+0.1)
Yields a BF of 10.0%.
Last measurement's big drop on the LBM chart showed a small bounce-back; I expect it is in the process of recovery. General Total Wt trend still down, but eating is beginning to recover that too and I expect next week will start showing some bounce.
Eating for the week (n = 4) had 106 g P, 284 g C, and 60 g F for about 2100 kcals intake. I'll continue to press protein recovery while trying to keep fat intake on the low side.
Today's workout will be the week of 5's for squat, and there's a very strong likelihood that I will hit my 9/27 target of 375 x 5 x 3. I will post here later with that report.
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07-26-2020, 09:10 PM
#157
7/26 Session 28-4, Squat
warm-ups:
45 x 5 x 2
135 x 5
225 x 3
315 x 1
345 x 1
working sets:
375 x 5 x 3; 6 mins rest between; first two sets were very solid, although reps 4 and 5 on set 2 took a few extra breaths to execute, and I really felt the need to make sure my hips were driving strongly, as the bar started feeling very heavy; set 3 was still good, but I felt that my depth was getting a bit shorter than it ought to have been; still made a great lift
RDLs -- 270 x 8 x 3; 4 mins rest between; plus-5 next time
Seated BB Calf Raises (double rest-pause set) -- 205 x 15 x 3; plus-10 next time
Shrugs (double rest-pause set) -- 220 x 15 x 3
Duration: 1h+05m
Week of 5's complete; I will execute my week of 2's for the lifts other than bench press (which is still on the 3-6x1/6-9x2 rotation) next week. The plan for the week after will be to take all 4 lifts to a set of 8 reps with 2 back-off sets, and execute a "run-it-out" sequence -- doing 8's until hitting a weight that I can only get 7, then doing 7's until hitting a weight that I can only get 6, etc, down to 2's. Each lift is expected to progress at different rates through the sequence, and once I get to 2's and hit a failure there, I'll decide whether to return to a heavier weight for the next run from 8's, or move on to some other MED variant.
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07-28-2020, 02:28 PM
#158
7/28 Session 29-1, Bench Press
warm-ups:
45 x 5 x 2
135 x 3
165 x 1
working sets:
190 x 1; aiming for 4 or more, since I got 3 last time; very poor outcome to end this routine
170 x 4; aiming for 2 sets of 6; since I couldn't get the first one, I backed off again
160 x 6; okay, not sure why this bench session was so bad, but hang on ...
Press (volume) -- 124 x 0 !!!; backed off to 115 and got 5 on first set; in prep for my second set, I changed out of my flat shoes and put on my squat shoes, and at 115 got 5 x 4 with no problem and taking only 2.5 to 3 mins rest between; okay, so big questions -- since I was wearing my flat shoes while benching instead of my usual "lifting (squat) shoes", did this affect my bench as well as my press? did I lose some leg drive because I wasn't wearing the right shoes? or is it all in my head? I did observe that sets 2 thru 5 of the Press were very stable and much easier to get to the full shrug lock-out, which led me to wonder about what happened on the bench.
Chin-ups -- 6 x 3
Dips -- 8 x 3
Curls -- 70 x 10 x 3
Ab Wheel -- 20
Next week, I'll be starting the "run-it-out" variant, and this lift will start for my first attempt at 8's at 164 #. I've done 165 for 9 reps just a few sessions ago, so it should be no problem, but I'll make sure I'm wearing my "lifting shoes"!
Last edited by Bruce Ware; 07-29-2020 at 07:07 PM.
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07-29-2020, 07:07 PM
#159
7/29 Session 29-2, Deadlift
warm-ups:
135 x 5
225 x 3
315 x 1
working sets:
365 x 2, 0, 0; 6 mins rest between; was aiming for 2 reps x 3 sets, but could not budge the weight off the floor on sets 2 or 3, even with a solid 5-second pull behind it. Still, most weight ever in the deadlift, even from back in the old days when I used my hex-bar to mimic deads.
Squat (volume) -- 265 x 5 x 5; 3 mins rest between.
Standing BB Calf Raise (double rest-pause set) -- 220 x 15 x 3
Shrugs (double rest-pause set) -- 220 x 15 x 3
Duration: 1h+03m
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07-31-2020, 07:11 PM
#160
7/31 Session 29-3, Press
warm-ups:
45 x 5 x 2
95 x 3
135 x 2
working sets:
150 x 1, 1, 1; was aiming for 3 sets of 2 reps; 5 mins rest between; first and second sets, had a solid first rep and then got stuck about half-way up on the second rep; by third set, solid first rep but nothing left for a second attempt; my computed 1RM over the past 3 months has steadied out at about 154, so this outcome today makes a lot of sense and seems to validate how I've been working.
Floor Press -- 177 x 5 x 5; 3.5 mins rest between; this is the first time out of 3 or 4 trials that I've been able to get all 5 sets completed at this weight; plus-1 next time.
Chin-ups -- 6 x 3
Dips -- 8 x 3
Curls -- 70 x 10 x 3
Ab planks -- 60 seconds
Duration: 0h+55m
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