Antigeezerdom Log

[Runner]

Had a discussion with my trainer and, from that discussion, I can tell my press is still a work in progress. the bar is drifting too far away from my face and I need to initiate my press from the shoulders rather than elbows. I need to start with a shrug and pair it with the elbow extension. 170# press and a work in progress is nothing to sneeze at and I look forward to what the future will bring.

[Runner]

6/15/18

Squat: 415 1x3, 335 4x7
The rest of the workout: whateva

Lack of sleep piled onto a real craptacular work week where I swear I walked 70+ miles blew me out of the water. I should have listened to myself and passed on todays lift but I had it scheduled and am dutiful when it comes to keeping a schedule. Squats blew me out of the water to the point where I was starting to upchuck....So I called the session after I completed the squats. The 4x7 volume sets were the culprit! I should have waited one more day and then hammered myself...oh well. I will repeat the workout sunday when I am more rested.

[Runner]

6/18

Sq: 425# 1x3, 352.5# 4x7
Bench: 245# 1x3, 197.5# 4x7
Box Sq: 315# 2x8
Pin Bench: 185 1x8, 165 1x8

Squat top set was easy peasy and per usual the 4x7 volume sets kicked my ass. Got it done with good form but they smoked me. Bench @ 245 1x3 was wtf hard and I had to grind to get the last rep. I looked at my video and saw my left foot doing the jerky jerky so it looked like I settled into my hips and lost my arch. Foot slipped and I was basically just using my arms/chest to push out the reps....No wonder why they were hard. I will keep this lesson firmly in mind when I run into the bench next week. Box squats were hard and took the last bit out of me. Pin bench was supposed to be 225 but as soon as I warmed up on 135 I knew it wasn't going to happen so I tried 205. Couldn't break 205 off the pins so I moved to 185 which was the sweet spot. Last rep of the 1x8 was hard as fuck but managed to get it completed. Backed off to 165 and the last rep of 165 was hard as fuck so I loaded the bar properly. Seriously doubt I could have done one more rep without blowing my sphincter out of my butt. Video forthcoming.

Hard day.

Good day.

MOAR!!!

[Runner]

6/18/18

Videos of top set Sq: 425# 1x3, 352.5# 4x7 and top set Bench: 245# 1x3, 197.5# 4x7. On the bench I felt real rough on this set. On video review, I noticed that my left foot started slipping at rep 2. Third rep was a cluster when I relaxed onto my hips and lost my arch. L leg then came loose and I lost all support for the lift. I had to grind it up on arm/chest strength alone. Comments?




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[Runner]

7/2/18

Had a huge layoff due to work, school, and getting some GI issue that wouldn't stop flowing from all orfices for 4-5 days. Still feeling tender but I am well enough to get back into training. I didn't necessarily reset, I just repeated last sessions workout minus the assistance lifts. I will re-evaluate how I am doing in terms of recovering when I lift next week.

SQ: 425# 1x3, 352.5 4x7
B: 235# 1x3, 195 4x7

SQ shattered me and I expected that. I dropped off 10 lbs on my bench to compensate for the wipeout that I was feeling. Will most likely SQ 425 3x3 next week but we shall see how I am doing. If I have fully recovered by next week I intend to push hard as I would like to do 500 for a single at a local competition. I do not plan to taper or anything for the competition. I just thought it would be fun to try.

[Runner]

Ok the whole...Just do the last session and I will be back on track routine kicked my ass. Could barely walk the next 2 days because of DOMS and going down stairs hurt like hell. Today I tried to repeat 425 DL 1x3 and...ummm....yeah did not work so well so a slight reset is in order. Going to do a modified LP with additional volume work to get back up to speed so I can still take a crack at 500 SQ/DL for a single mid august. If I don't make it, I will not kick myself because this GI bug tore me a new one. Today's workout was a hot mess but I went as hard as was feasible.

Today:
DL: 425# 1, 405# 1,1
Press: 135# 3x3, 115# 4x7
Bench: 205# 2x5

Next week's workout will look like:

#1
Squat: 405 3x3, 327.5# 4x7
Bench: 225 3x3, 192.5# 4x7
pSQ: 250# 2x8 RPE 8
Pin Bench: 160# 2x8 RPE 8
Neg Chins (optional): Amrap x2

#2
DL: 405 3x3, 327.5 2x7
Press: 140 3x3, 120 4x7
pDL: 225 2x8 RPE 8
Landmine Press: 50# 2x25
Neg Chin (optional): Amrap x2

Should be a good reset and once I am back in the saddle I will push hard. I looked back at the last 3 weeks and noticed both my volume and intensity went down at the perfect time for the GI bug to strike. Bleh...

[Runner]

7/10/18
Squat: 405 3x3, 327.5# 4x7
Bench: 225 3x3, 192.5# 4x7
Box sq: 275# 2x8 RPE 8
Pin Bench: 185# 2x8 RPE 8
Neg Chins (optional): Amrap x2 Pass

Well recovery finally achieved from the last couple of weeks...phew. Lost 25 lbs off squat, 20 lbs off bench but they should come back quick. Still hoping against hope to position myself for a 500lb pull but it is starting too look grim. Oh well just keep plugging away. School ends soon for a couple weeks so I should make decent gains due to recovery. Gonna push hard for the next three weeks.

[Geoff Bischoff]

Spent a couple hours (!!) catching up from 2013 to present on this log. Inspirational to me that you've stuck with it, and have a solid record of your trial and error to look back on these last few years!

I'm pretty jealous of your squat/DL numbers. I'm gunning for 500 as well, but am just in the 300s right now.

[Runner]

Thank you for the kind words and I hope you found what I have written useful.

[Runner]

7/14/18

DL: 415 3x3, 335 2x7
Press: 145 3x3, 127.5 4x7
pDL: 225 1x8 kinda
Landmine Press: no way
Neg Chin (optional): Amrap x2 ---hahaha yeah right

Worked three back to back 14.5 hour days and the results show. The day after my work week I lift like shit, but them the breaks, and at least I got the main lifts in. 415 DL went up slow as my supinated hand was slipping a bit. I am trying to find the sweet spot on my supinated grip to reduce callus and skin tear risks. Meeting my trainer next week, so I will get that ironed out. Im not going to throw the baby out with the bathwater on this programming yet, as I think the suboptimal results are based on lack of sleep more than anything else. Next week will show me whether the high volume high intensity set up I have put together is too much for me right now. I know that my programming, as it stands, will run me into a wall sooner than later but I want to develop a system that will get me back up to speed asap when I get sick, have a forced training break etc. Then after the recovery programming has run its course. I can flip to a 2 week or 3 week cycle and push. Videos forthcoming.

Current set up is:

A
Squat: (High intensity)3x3, High volume (4x7)
Bench: (High intensity) 3x3, High volume (4x7)
Squat assistance: (high volume/moderate intensity) 2x8
Bench assistance: (High volume/moderate intensity) 2x8

B
Deadlift: (High intensity) 3x3, moderate volume (2x7)
Press: (High intensity)3x3, High volume (4x7)
Deadlift Assistance: (high volume/moderate intensity) 2x8
Press Assistance: (very high volume/moderate intensity) 2x25

I think this will work in terms of recovering from a layoff. We shall see.