Romain's log

[Romain Secco]

Basic informations
Male / 33 years old / 5’9" (180 cm)

Equipement
Weightlifting shoes / Weightlifting nylon belt (only using it over 200lbs) / Hookgrip knee sleeves (almost no compression)
Daily HRV monitoring (w/ ithletes)

Background
2007>2008 - Commercial GYM / 2 to 3 times a week / Mostly doing upper body work on machines
2008>2013 - Deconditioning
2013>2015 - CrossFit / 3 to 4 times a week
2015>2016 - Strength training / Inconsistent due to a lack of knowledge, rigor, a small surgery and a few injuries (broken toe, dislocated finger)

—

Initial weight
154.3lbs (70kg)

Rest
4mn between sets

Feb. 20 (First A workout w/ DL)
SQ 135lbs
DL 205lbs
OP 85lbs / I started too heavy and had to «deload» on the fourth workout

Feb. 22 (First B workout)
SQ 146lbs
BP 115lbs
Back Ex. 15 15 15
Pull-ups 8 8 7

Feb. 24 (First A workout / PC)
SQ 155lbs
OP 90lbs
PC 115lbs

—

Actual weight
170.2 (77.2kg) +15.9lbs (7.2kg)

Rest
6mn between sets

Feb. 24 (Last A workout / PC)
SQ 255lbs
OP 115lbs
PC 150lbs

Apr. 17 (Last A workout w/ DL)
SQ 265lbs / My form was really so so on the last 2 reps of each sets
DL 305lbs
OP 117lbs

Apr. 19 (Last B workout)
SQ 267lbs / My form was really so so on the last 2 reps of each sets
BP 170lbs
Pull-ups 15 11 9

—

Full training log
Green - All good / Yellow - Form was questionable / Red - Fail

[Romain Secco]

My back is very tight (muscular pain / lumbar area / right side only) from yesterday’s workout…
Keeping a good form began to be very challenging over 250lbs (mostly on the last reps of each sets).
Since 265lbs I’m really struggling to finish my sets so obviously form and speed suffer (I’m not GMing but my back is still working too much).

Not sure what should I do tomorrow…
1. Hit 270lbs.
2. Deload to 240lbs (-10%).

Any opinion?
Thanks guys!

[carson]

Hold at 267 lbs. for one session. Then move up again after that if possible. Back down only if you fail twice. If you still can't get past that weight you may have reached to LP limit.

[Romain Secco]

Apr. 21
SQ 267lbs / All good, I even did 6 reps on the first set (video below)! I guess I was too focused on the lift to count... Anyway, thanks for the advice Carson!
OP 120lbs / I missed a few reps (4>3>3)
PC 155lbs

[Romain Secco]

Apr. 24
SQ 270lbs
BP 172lbs
Pull-ups 15 11 9

[Romain Secco]

HRV 68
Weight 170.2 (77.2kg) +0lbs

Apr. 26
SQ 272lbs (PR)
OP 105lbs (Deload)
DL 315lbs (PR)

Notes
Overall - Low HRV / Very sore legs (especially the glutes and the groin muscles) / Low energy.
Squats - Very hard workout, this time the challenge was not balance and form but simply energy. The weight on my shoulder felt so much heavier compared to Monday (it was only +2lbs...).
Overhead press - Easy. First set of my first deload.
Deadlift - Ok. At least easier than expected.

I have the impression that my first Squat deload is coming...
Next week I'm gonna go with Wednesday as a light/recovery Squat day (I'm already using micro plates).

[Romain Secco]

HRV 74
Weight 170.4lbs (77.3kg) +0.2lbs

Apr. 28
SQ 225lbs (Recovery day - 2x5 reps @+-80%)
BP 175lbs (PR)
Back Ex. 15 15 15 (with 25lbs)
Pull-ups 15 11 10

Notes
Overall - My HRV is lower than usual (between 76>81) / My legs are still very sore (glutes, groin muscles and harmstrings) and feel like big ballons full of water / Low energy.
Squats - I don't understand what's happening... I had to take a light day cause even the warm-up was hard... I only did 2x5 but this morning I'm as tired as if I had made a PR yesterday...
Bench Press - All good!

I hope I'll feel better on Monday cause I really want to hit 275lbs!
If I still feel like shit on Monday what should I do guys? Is it already time to deload my Squats?

Thanks,

[Romain Secco]

HRV 75
Weight: 172.2lbs (78.1kg) +1.8lbs

May 1st
SQ 275lbs (PR)
OP 110lbs
PC 160lbs (PR)

Notes
Overall - The weekend really helped, I felt a lot better yesterday.
Squat - Very hard, I had to take a 8 minutes rest before the last set (instead of 6mn). My glutes are burning this morning…
OP - All good.
PC - All good.

[John Helton]

You are definitely getting into advanced novice stage. I would backoff 20% on your next squat workout and then go heavy again for your 3rd workout of the week.

[Romain Secco]

You are definitely getting into advanced novice stage. I would backoff 20% on your next squat workout and then go heavy again for your 3rd workout of the week.

Thanks, I appreciate your feedback!
I will make Wednesday a light/recovery day as you suggest.

Squat are so hard, I'm literally afraid of them now...
I'm pushing so much I have blood vessels that break around the neck area...