Antigeezerdom Log

[Runner]

4/9/18
Deadlift: 375 1x3, 310 4x7
Press: 150 1x2 erps 1x3, 125 3x7
Paused DL: 255 1x8 kinda, 245 1x7 (wow)
Dips 7,3,2,2,1 (15)

Holy crap what a workout. The deadlift volume today was so brutal that I gassed out on the paused deadlifts at my normal weight. Gonna go down in weight next time.....or nut up and do them. I dunno yet because I creak...

Press was borked. Mental fatigue caused me to miscount. Compensated with another setthats felt pretty good to me. Big surprise to me was the dips. Rocked my world like no other upper body lift and I couldn’t wait to do more. Was trying for 21 but only achieved 15. Pecs were on fire.

[Runner]

4/12/2018

Squat: 385# 2x3, 327.5# 3x6
Bench: 225# 2x3, 192.5# 3x6
Westside Box Squats: 275# 2x6 RPE 8
Pin Presses: 215# 2x6 RPE 9 (was actually 7-8)

Holy cow what a day!!! Worked really hard to get to the point where this volume of lifting felt easy. I remember a time not so long ago that 325# 3x5 wrecked me for a day or two afterwards. Not any more! Depth was good on all squats and I am concentrating on both getting my knees into position early and stretching back in my hips so that I maintain tension on the hamstrings throughout the lift. It's a challenge to retrain towards a more solid lift but today was the result of that improved form and technique!! So stoked (as you all can tell).

Pushing these assistance lifts heavily as I need to get hem up to a point where they match the RPE values. I am not a big value of RPE as it is hard to gauge on a day by day basis. I would rather be conservative and just push the weight a set increment every time so that there is a consistent supporting drive for the main lifts.

Officially a GOOOOOOOOD DAY!

[Leprechaun]

That's some nice lifting there. 24 squat reps and then coming back for some box squats.. Dayuum!

[Runner]

Thanks! Dont feel too bad the day after. Usually if I workout too hard I can barely walk the next day....not this time around. Volume work is doing its magic.

[Runner]

4/17/18

DL: 385# 2x3, 327.5# 1x6, 315# 2x6
Press: 155# 2x3, 132.5# 3x6
Paused DLs: 235# 2x6 (2 second)
Dips: 21

Life has been kicking me in the nuts the last couple of days and it showed today. Gassed out on a lot of the lifts but I fought hard to do the best I could with the energy I had left. Paused deadlifts are just a wipe out item but I love them! On the press I need to make sure I build the shelf, keep the elbow tuck going, and start the lift from the shoulders rather than the elbows. Starting from the elbows will pull the bar away from your face whereas, starting from the shoulders keep the lift tight and allows for a good launch. I noticed a notable difference between the two approaches. Dips went well. I am acclimating to the exercise and am loving that assistance work. Long term I see it kicking ass.

[Runner]

4/22/2018

Squat: 395# 3x3, 345# 2x5
Bench: 235# 3x3, 200# 2x5
Westside Box Squats: 295# 2x4 RPE 4 (working my way up)
Pin Presses: 235# 1x3, 225# 1x4 RPE 9
Bro Curls (bands): Amrap x3

Good day today. Squats were spot on and blew out of the hole as if I was doing 225#. Such a great feeling. Need to work on better form on the back off sets as I just wanted to get them done, resulting in sloppy form. The westside box squats are doing their thing as my squat form has evolved to have a better sit back motion while descending into the hole. Knees are FINALLY in proper position at parallel and it has been a rough journey to untrained five years of squat queues to get the right position.

Pin presses are coming right along. I overshot my abilities trying to match my top end bench with the pin press. My thinking was that my range of motion is less than a normal bench so it should compensate for being tired. I think I am on the right track but just not quite there yet. Backed off to 225# and it worked fine.

Bro curls yo! Worked the one inch band until I died then immediately switched to the 1/2 inch band until I died. No idea how many reps and I really don't care. All I can say is training effect achieved today!

It was so cool to do 395# 3x3 when 6 weeks ago I gassed out so hard I had to reduce to 3 sets of 2 at this point. Man I am going to blow the crap out of 420# 3x3 when I finally get there.

[Runner]

4/25/18

Deadlift: 395 3x3, 345 2x5
Press: 160 3x3, 137.5# 2x5
Paused Deadlift (2 sec): 235# 2x4
Dips: 25 Body weight
Prowler: 45/45 x6

Awesome day today. Ripped the deadlift off the ground like it was nothing. This periodized system is working even when I am short of sleep and exhausted and I am amazed. If I had done a weekly progression I would have crashed and burned today but I still relatively fresh 1.5 hours after lifting. I think we are onto something with this lifting progression. Paused deadlifts are getting easier and I feel like I can move up a bit on them next time around. 25 dips went easier this time around. I broke them up to 4 reps and just chipped away until I got 25. Hooyah! Prowler wrecked my ass and I just about chucked my cookies. Managed to get 6 reps this time versus my standard 5 reps. Love it!

[Runner]

4/29/18
Deload

Squat: 385# 1x3, 310 4x7
Bench: 225# 1x3, 192.5 4x7
Box Squats: Pass
Pin Presses: Pass
Bro Barbell Curls: 3x20 chipper

Got out of school and I was both mentally and physically tired. Went to the gym and forgot my knee sleeves, and boy, those make a difference. I had to face the mirrors when squatting and kept getting distracted on every ascent, making the exercise so much harder than it should have been. Finally got to the end of the bench and just called it. I had an hour drive home and was grumpy over missing the secondary lifts so I did a bro curl chipper just to relieve the piss off I had going. Note to self....stay away from mirrors on lifting.

[Runner]

5/4/18

Deadlift: 385 1x3, 317.5 2x7
Press: 155 1x3, 127.5# 4x7
Paused Deadlift (2 sec): 225# 2x8
Dips: 21 Body weight

Training day at my coaches went well although the matting threw me for a loop. Dips are getting easier and I finally nailed press form.

[Runner]

5/7/18

Sq: 385# 2x3, 395 1x2 oops 345 3x6
B`ench: 235 2x3, 207.5 3x6
Box Sq: 295 2x6
RDL: 1x8 fuck globo gyms

Brain farted and misloaded the squat for 385 and did an extra set at 395 to compensate. 345 back off set s went well as well. I was lifting at a globo gym today and lifting in general was rough from all the distractions but I managed to get it done. 235 bench went well and felt that I had plenty in the tank so look forward to 245 3x3 next week. Box squats went well...nothing to see here move along. BUT......couldn’t do pin press benches because some asshole was doing rack pulls for a million reps so I went to do RDLs Rippetoe style and ran into an issue. I was counseled that I couldn’t make noise from dropping the bar....SERIOUSLY?!!! Fuck globo gyms. Can’t wait to get back to my home gym.

If anyone knows a decent gym in Sacramento I can visit please let me know.