CrossFatter LP

[Itchysoles]

Mon Feb 12 6:10 - 7:00 am

Sq 395 x 5 x 3 @ 9,9.5,9 -- I think that's my first 9.5 of the LP re-run. Questioning all my life choices during the 10 minute rest periods. Just two more of these shit sessions.
Sleep last night was part of the problem, and a wee bit of a cold, but basically that iron (and rubber) was too heavy.

Chins BW x 5, +35 x 5, +70 x 3 x 2

PM will do:

Press 210 x 5 x 3 -- hoping for RPE 8 or less -- Actual RPE 8.5,8,8.5

Deadlift 385 x 5 x 2 -- Actually did beltless 3 cuz it was getting late and I was just going to do one AMRAP set; then felt tweak in right knee and stopped.

[Itchysoles]

Wed Feb 14 6:25 - 7:10am

Low on time, kinda high on fatigue. Life stressors still not allowing optimal recovery, but not terrible either. Kinda feeling like I need a light day for upper body too, but that means low freq for heavy press or heavy bench. May have to just choose one for now.

Squat 315 x 5 x 2, 225 x 8, 135 x ~10 trying to pause find where optimal depth is, I've been having some trouble feeling it when it gets heavy, probably mostly going too low. Need to film again when I get time.

Chins BW x 5, +70 x 3 x 3 -- this feels good, getting nice and high, proceed one rep at a time again to 3 x 10?

Bench 315 x 5 x 3 -- some technical breakdown and fatigue from pressing Monday makes this hard to RPE rate. Also I probably just get scared at these plate milestones. Real close to all time PR now. I think I've done 320 or 325 x 5 for one set.

Deadlift -- out of time again, but warm ups with squat shoes and belt right after bench sets up to 315. Hook grip getting good practice. Overall doesn't feel awesome.

CoC #1.5 -- did kinda a density set of 12 per hand overgripping and holding for a few seconds each rep after warming up with #1. Maybe 5 minutes while talking with the wife. #1.5 is definitely getting easier. May want to get to about 25 in 5 minutes before moving up to #2 for work sets?

I did some anatomy research the other day to think about why training grip strength is different than other strength training. Obv SRA will still apply, but it's interesting that the fingers have basically no muscle, only tendon. When we train grip, we are training very small "intrinsic" muscles in the palm and somewhat larger "extrinsic" muscles in the forearm. Seems different, but on the other hand (lol) we aren't mostly training our feet when we squat, so maybe distance between contact point during the lift or grip and the muscles trained is not that important. I don't know; still thinking it through.

[Itchysoles]

Fri Feb 16 6-7am

Running low on time these days. For some reason BW down to 208# from a high of around 212#. May have been a spot dehydrated.

Squat
45,135,185,225,275,315,365
400# x 5 x 3 -- @ 8.5,8.5,9 Felt more comfortable than last couple jumps. A better valsalva makes it easier to feel depth and avoid slack hammies which will kill at this effort. 10 min rest periods not strictly necessary, but that's what it takes to get comfie. Unfortunately, that impedes other lifts due to time constraints.

Chins BW x 5, +35 x 5, +70 x 4,3,3

Press
45,95,135,185
212.5 x 5 x 2 @9,10 -- another five is there, but would require more rest than I had time for this morning. Hopefully time to go back in PM to finish. I said 10 on last set, but hard to rate since I find way more layback when I need it on recent heavy efforts.

Dead
warmups to 225 again. PM?

[Itchysoles]

So I went in to the gym to see how a heavy paused bench would feel.

Paused Bench 45, 95, 135, 185, 225, 275, 315, 335, 355 @ RPE 8.5 at least 20# left.

Therefore I signed up for Idaho State Powerlifting Championships USAPL in three weeks.

Then some heavy deadlifts up to 455. Felt bad because I just consumed a half gallon of chocolate milk at the gym. Almost hit full GOCHAD today.

[Itchysoles]

Finally filmed another video. Second heavy day in a row of bench singles. Going to be training these hard for the next two weeks. Posted in technique forum to ask whether it looks USAPL-worthy -- guessing it would be fine with some judges, some not, so may have to pause a moment longer.

[JT_]

Nice work man. Good luck with the upcoming meet.

[Itchysoles]

Squat 405 x 5 x 3 @7,7.5,8 even after up last night dealing with shit #literally #DadLife

Bench 2 count at top then bottom then top like a scratched Drake CD 45,95,135,185,225,275,275,315,3335x1x2@9

[Itchysoles]

Wed 2/21
Squat singles 315, 365, 405, 425
Bench 2-0-2-0-2 count tempo 315, 335, 345
Deadlift single 315, 365, 405, 455F --shoot, this is regressing

Thurs 2/22
Bench 2-0-2-0-2 count tempo 315, 340, 350

[Itchysoles]

Fri 2/23 6-6:45am

Just not enough time right now to get in the work I need with singles. Going to hopefully go in and crush some fives tonight after heavy deadlift singles then make next week a heavy single followed by a couple fives for four sessions next week, then the meet prep week after that.

Squat ... 405, 445, 475# -- 25# PR felt heavy. Even at the top which is not something I've felt in a while. Made me doubt whether 500# will be there in two weeks, but I'm pretty sure I'm going to make that my 3rd attempt anyway.

Bench ... 315. Out of time to go any higher and my arms are feeling it. Maybe the combo of high freq bench singles and the squat PR

[PizzaDad]

Those are some strong numbers. Good luck.