Sean's Novice Log

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Squat
320@6
335@7
350@8? Maybe 8.5
305 3x5r

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Bench
200 5x5, last set was a grinder
Had to pull in my workouts this week due to wedding this weekend.

DL/Squat tomorrow.

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I feel like I'm fumbling around in intermediate with DL.

Did 365@6, 385@8 so maybe 365 really was a 7 and I'm learning RPE.
405 was a non starter so maybe 385 was a 9?

Ok let's assume 385@9 so max around 403 so I did 325 for a set of 5 which was about @8 so that seems right.

Paused squat 225 2x5r need to get back to work.

I think I'll start following GGW for DL since it is proven and my fucking around is not.

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I knew today was going to be difficult since I drank this weekend at a family wedding and got little sleep. I tried to execute the spirit of today's session which was heavy 3s on bench.

Bench
220x3@10
215x3@9.5
210 3x3 @8 that lead to 9.5 on last set.

Wasn't ideal but was heavy for me.

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Squat
320@6 but maybe 7
340@7but maybe 8
355@9 misgrooved so tried again @9.

So 300 3x5@8

Not terrible and starting to like the RPE thing since it still kicks my ass but I need to up the squat volume to twice / three times per week with reasonable intensities because last week to this week sucked.

Deadlift 275 3x6

Edit: well that was a shitty workout. I’m smoked from volume deadlifts.

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I think I’m going to reorganize some of my training. After ending LP I found myself in a new job and new situation with the wife being more conscious of her health and wanting to run which has always kinda been our thing. Since we run in the evenings and I didn’t want to skip training I’ve been working out during lunch.

M: Bench intensity
T: Squat 3-4 sets of 5, DL volume
W: rest
Th: Bench Volume
Friday: DL heavy, Light squat 3x5r

Press is missing from my routine because it is hard to fit everything into 1 hr during lunch. I’m going to see if I can try and fit a press at the end of the Bench workout by utilizing my second bar outside the rack but I’ve been prioritizing my sucky bench at this point.

If that doesn’t work I’ll just add some press volume (5x5) on Wednesday.

Deadlifts have sucked. I went 135x5 to 390x4 on LP and then dug a fatigue hole that I haven’t recovered from so I started GGW for DL which should hopefully get me acquainted with DL volume and peak my strength at the end of this year. We shall see.

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Slept on my wrist wrong or something and it was painful this morning.

Bench:
Bar 2x5
95x5
135x5
185x3 nope that doesn’t feel good
Called it and will focus on dead’s and squat tomorrow

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Squat 275 3x5 felt great but still a bit sore from earlier in the week and not eating enough.

Deadlifts 320x6 still a bit fatigued from volume on Tuesday.

I need to start tracking calories again.

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Morning BW 198.3

Squat
225 x3
275x1
315 @6
330 @7
345 @8
305 3x5r

Deadlift 300 3x5r

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Morning BW 198.2

My wife and I have been searching for a mattress for a while now. We’ve purchased three from Costco and returned them all because they just weren’t comfortable and sleep has been shit. This past weekend we laid down on my parents tempur-pedic mattress and feel in love so yesterday we spent a significant chunk of change buying a bed I think we’ll love. Maybe sleep will get better after it arrives.

Squat 280 3x5 form felt great but it was fairly heavy with a fatigued back from volume deadlifts

Deadlift 340x5 this felt great but heavy in the hands. It’s the first time I’ve gone without straps on anything heavier than 315. I was having trouble with my bicep tendon because of form on squat but that’s been fixed so figured I’d see if strapless felt all right. It did but man didn’t realize how heavy in the hands 340 would feel.