Antigeezerdom Log

[Runner]

Ok so I am hitting the ragged edge of what I am capable of achieving on a LP two day program. I am starting to run out of gas on the later lifts and the squats are seriously taking the starch right out of me. I am going to try to maintain current programming and make a decision to change based on Monday’s results. My options in front of me are to make squat/DL a one day a week deal with a significant assessory lift on the second day. The other option I have is to add a day and then load it with volume work. The problem is that I cannot reliably lift 3 days a week based on work/family commitments. I will have to think on this.

[Runner]

4/22/19

Squat: 485 3x3, 405 2x5 PRPRPRPRPRPRPRPRPRPR!!!!!!
Bench: 275 3x3
Press: 175 3x3, 155 2x5
Deadlift: Fail
Grip: Fail
Row: Fail

Well on the plus side I set an all time 3x3 PR today at 485 squat, and it honestly wasnt hard. I had to work, but never got to the point where I had to dig in and grind. Bench was stable and easy as well. First rep on the third set was cataclysmically slow, and I really have to speed the whole routine up starting with the first rep. I have a nasty habit of doing a slow ass negative and its affecting my ability to get the last reps in. Press was easy as well and never felt the need to grind. I just dug in and kept tight the whole way through.

Well thats the positive. I have definitely hit the wall with this programming. The squat took so much out of me I had nothing in the tank for deadlift. I decided to err on the side of caution and take a pass. This is now the second time I have skipped deadlift and that tells me it is time for a change in programming. Following the minimum effective dose philosophy, I plan to keep everything that is working and adjust the items that need to adjust. I will keep the bench and press the same and then alternate heavy squat/deadlift days. I will then alternate some volume work to maintain enough volume to maintain progress while not killing myself. Rows and grip work will stay the same. When I get the chance I will add a third day in based on my work schedule. I will line it out when I fully think the programming through.

It was a good day.

[Runner]

4/26/19

DL: 455x1,1 425 2x3
Press: 177.5 3x3, 155 2x5
Bench: 285 1x3, 225 2x5
Squat haha no
Row: really?

Went into this workout exhausted. 3 days of 16 hour shifts just wrecked me. On top of that I had no sleep so the results of today were virtually guaranteed to be off baseline.

177.5 press went sailing up. Just locked in and blew it away. 180 is the highest I have ever been and I look forward to marching through that number. Exhausted I still knocked out 285 bench for a set of three. Not bad. Grip on my deadlift was solid and I just need to dig in and get it.

I ran out of gas hard but that is to be expected from only having 9 hours sleep in the last 72 hours of work. Darn kids! Deadlift came off my shin 2xs and I bailed on both second reps at 455 and I finally decided to drop the weight so form stayed good.

[Runner]

4/28/19

Squat 495 1x3, 425 2x5 (PR)
Press 180 3x3, 155 2x5


Yup....this programming is dead. 495 and back off squats took a bunch out of me and, paired with a rough week, wiped me out. No deadlift, grip, or conditioning today lame. PR day so I’m not too concerned, and 5 wheels for work sets looked so sexy on the bar.

Gonna rummage around my programming tables and figure out the next step. Most likely will be a heavy HEAVY HEAVY deadlift day and a HEAVY HEAVY HEAVY squat day. Will probably try for 3xs a week upper volume as well as I can tell that my press/bench is starting to peter out. Will most likely move to weekly or biweekly gains at this time. I know for a fact that I will need to train 2 days in a row which precludes back to back squats or deadlifts as that would be a good way to blow myself up. Even with the imploded programming it was still a really good day. 495 for work sets wow.....

[Geoff Bischoff]

That triple was schmexy. Good work mate.

[Runner]

Thanks man. Was a long time coming.....5 wheel squat as a work set...wow!

[Runner]

5/1/19

SQ: 225 1x5

Ok this is deload week for sure. Gave blood yesterday and was lightheaded today under the bar I decided to call it. Will see tomorrow how I am.

OK new programming. I have a USSF competition 6/1 in Portland Oregon and will take this week to rest before the last real push before the event. Decided to throw out all exercises not associated with the competition and push the hell out of them.

2-3 day week program
A
SQ: 1x3, 3x6
PRess: 3x3, 2x5
Box Squat: 2x8
Pin Press: 2x8

B
DL: 2x3, 2x5
Press: 3x3, 2x5
Rack Pulls: 2x8
Incline Bench: 2x8

Let’s be clear that this is not a sustainable program. The volume is too high for the weight that I am pushing and will eventually crack. However, I only need to sustain this for 3.5 weeks then go after the competition hopefully with my lifts comfortably in the 500s and my press in the 200s. I am close to achieving that goal and hope this will get me there.

If you are going to the Portland USSF meet I will see you there!

[Runner]

5/2/19

Squat: 315 3x5
Press: 155 3x5
Pinch farmers carries: 45#x100 ft
Pin press: 185 2x4

Deload week. Getting over a sinus infection (thank you kiddo) and it flattened me. Took it easy today in preparation for a full scale push next week.

[Runner]

5/6/19

Sq: 495 1x3, 455 3x6
Press: 182.5 1x3, 155 3x6
Box squat: 315 2x8 rep 8
Pin press: 205 2xamrap (2x4)

Brutal day today. Pushed the volume hard on both lifts. Was seeing stars on the 455 volume squats but the pay off will be worth it. 205 pin press came as a surprise as it was easier than I thought it would be. This was a good day.

[Runner]

5/8/19

DL : 445 2x3
P: 185 1x3, 155 2x6,5

Family was in town so had to shorten the session. No grip issues yay!

5/12/19

Got sick as all get out for 30 hours. Lost 7# body weight and my new friend the toilet was glad to make my acquaintance. Truly bad timing right when I’m peaking but thems the breaks.

5/14/19

Sq: 500# 1x3, 455 3x4 PR
Press: 175 1x2, 155 2x5

Yup....weak as shit so dunno how the meet is gonna go...oh well I will push through and have fun regardless. Squat PR woot woot! Was marginal breaking parallel for 2 reps and clearly high on the third by about an inch. As soon as I cut off the third rep I could tell it was high. Will post videos of 500# for work sets (wow) over the next couple of days. Still recovering from being sick as hell so the workout as a whole did not have enough volume for what I need right now.