Tzanghi's SS log

[tzanghi]

Thursday

Barbell Rows
4x10x175

DB Curls
3x12 @ 40s

Decline Sit Ups
3x10x35

Rower HIIT x 5

Things of note: I'm taking a look at RTS stuff for new training. Mike T has a template up of his hybrid of Sheiko #37 mixed with his RPE schemes. After looking at #37, it looks so much more appealing than 29 with respect to my weaknesses and the amount of squatting. I plan on running that cycle after I finish 29 next week; whether or not it will be based on RPEs or not, I cannot say. I think I need to try to assess RPEs first to get a proper feel so that I can effectively use it.

[tzanghi]

Friday

Squats
4 1 265
3 2 310
3 6 350 Death.

Bench
4 1 165
3 2 193
3 7 220 Not bad actually.

Reverse Flys
3x12 @ 20s

Got new batteries for my scale, so I'm back in business. Woke up at 137 today after a high carb, but very junk food day. Not having a solid plan for the week has screwed me for food quality, but since I start working this coming week, I'll be back in gear. Also of note, I dropped the sets below 60% from my routine to avoid unnecessary and potentially non-beneficial volume.

[tzanghi]

I started work last week, so time for this log has diminished. I'm going to keep updating with progress, but probably not log regularly. Maybe weekly.

Finished up #29, and just started #37 today. I think I'm around 189 lbs now, but I haven't weighed myself the past two days. I don't hate the way I look without a shirt one, so I'm just gonna keep gaining weight to try to get stronger. However, it's also getting harder to eat enough day-in and day-out, so I may start to lose a little soon just to make that easier. That's all for today.

[tzanghi]

Recently started using Mike T's Intermediate program. I think I'm gonna bring this log back to track RPEs.

Tuesday

Competition Squat
315x5 @ 8
355x5 @ 8.
365x5 @ 9
330x5x4 @ 7.5 Messed up and took 10% off the bar instead of 5%. It is killing me now. However, bar speed was fast on these.

Competition Bench
185x5 @ 7
205x5 @ 8
215x5 @ 9
205x5x3 @ 8, 8, 9

2-Count Paused Bench
185x4 @ 8
205x4 @ 8.5
215x4 @ 9
205x4 @ 9

[tzanghi]

Thursday

Competition Deadlift
1x135 @ Death. Thought I tore my hamstring for a moment. Couldn't walk for a minute. Terrible searing pain on the first rep. The soreness from squatting on Tuesday was unreal. I was so stupid.

Press
115x3 @ 7
135x3 @ 8
155x3 @ 8.5
165x3 @ 9
155x3x4 @ 8, 8, 8, 9

Close Grip Bench (First Time Ever)
185x7 @ 8
195x7 @ 9
185x7 @ 9

Chins
5 sets

Abs
4 sets. Called it after my back started hurting.

Squats from Tuesday just destroyed my legs. I'm still having trouble walking. I'm going to try to get some lower body in on Friday, but I just don't know if I'm going to be able to handle it. I've never been this crippled by soreness before.

[tzanghi]

Friday

Competition Deadlift
5x135
5x185
4x225
3x275 Couldn't push it anymore. Hamstrings were just too tight. The pain was not as bad as Thursday, but definitely hard to deal with. Needed to let it heal.

TnG Bench
5x185 @ 7
5x205 @ 8
5x225 @ 9
??x5x215 @ 9 Don't remember how many back off sets I did.

OHP
7x115 @ 8
7x135 @ 9
??x7x135 @ 9 Need to start remembering these or writing them down.

Calf Raises

Elliptical HIIT x6

[tzanghi]

Saturday

Comp Deadlift

275x5 @ 7
315x5 @ 8
355x5 @ 8.5
365x5 @ 9 Took a lot of time between reps.
345x5 @ 9 Clearly fatigued.

303 Tempo Squat

7x175 @ 8
7x185 @ 9 These are fucking hard.
7x175 @ 9


Rack Pulls
275x7 @ 8
315x7 @ 8
335x7 @ 9
315x7 @ 9 Very fatigued

HIIT x 6

Don't know too much of what to think of this. My lower back clearly suffered at the hands of my sore hamstrings. I also felt it over the weekend into Monday. Soreness is back under control, but now my lower back is a little off. Hopefully this goes away.

[tzanghi]

Swamped at work last week so I was unable ot keep up with this. Here's my last workout of the week

Deficits 3-4"

275x5
315x5 @ 9 Not too bad.
295x5x4 @ 9 Definitely felt good today. Had more in the tank.

2-Count Paused Bench
185x5
225x5 @ 9 Don't ask me how this happened after I hit the same number on competition bench the other day.
205x5x2 @ 9

SLDL
275x5
325x5 @ 9 (Maybe 9.5. This was tough.)
290x5x2 @ ~9.

So I was shooting the shit with this older powerlifting dude at my gym who knows the ropes a bit. I was talking with him about my numbers and my immediate plans. From looking at my pulls, he said he thinks I have 500-525 in me easily. He said I should be thinking 550 when I go to max next. I told him I hoped he was right. He also suggested I work some singles and doubles in towards the end of my blocks.

[tzanghi]

Monday

Squat w/ Belt

315x4
365x4 @ 8.5
385x4 @ 9
365x4x3 @ 9 Raining volume.

Competition Bench
185x4
225x4
235x4 @ 9
225x4x2 or 3 @ 9

Press
115x3
135x3 @ 8.5
155x3 @ 9.75 Overshot.
145x3 @ 9

Elliptical HIIT x 6

Feeling good again today. Squat improved since last week too. More weight for more reps. Hopefully this continues.

[tzanghi]

480/280/500

7/8 Missed 295 on Bench 3" off my chest. 1260 after I added a pause in. 65 pound PR in ~7 months. I guess 10 pounds to my total per month is reasonable. I also weighed in at 187.