Reply With QuoteWednesday 7 February 2018
Workout A
Deadlift 147.5 kgs 5 Deadlift 7 February 2018 Press 51 kgs 5, 5, 5 Press 7 February 2018 Chin up BW (89.5 kgs) 7, 6, 4
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Tuesday 6 February 2018
Workout B
Squat 115 kgs 5, 5, 5 Squat 6 February 2018 Bench press 79 kgs 4, 5, 5 Bench press 6 February 2018 Barbell row 72.5 kgs 5, 5, 5 Row 6 February 2018
Missed the last rep of the first set of bench press as my focus wavered. For some reason I had some attention diverted to the guy doing bouncing deadlifts in the rack next to me. Completely on me. Made up for it in the second and third set. Next bench press workout I will do 80kgs.
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Wednesday 7 February 2018
Workout A
Deadlift 147.5 kgs 5 Deadlift 7 February 2018 Press 51 kgs 5, 5, 5 Press 7 February 2018 Chin up BW (89.5 kgs) 7, 6, 4
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Friday 9 February 2018
Workout B
Squat 117.5 kgs 5, 5, 5 Squat 9 February 2018 Bench press 80 kgs 5, 5, 5 Bench press 9 February 2018 Barbell row 75 kgs 5, 5, 5 Row 9 February 2018
Squat felt good.
Bench press went up quite nicely.
I am putting my mindset to be positive as per Austin Baraki. 80kg isn't heavy and is only 1.25% more than last bench workout. Easy!
Last edited by teddyd; 02-09-2018 at 06:41 AM. Reason: grammar
Member
Wednesday 7 February 2018
Workout A
Deadlift 150 kgs 5 Deadlift 12 February 2018 Press 52 kgs 5, 5, 5 Press 12 February 2018 Chin up BW (90.3 kgs) 8, 6, 4
Deadlift felt smooth and I felt strong.
Press was also good in the third set. A bit of balance issues in the last rep of the second set, but I held it OK.
5 minutes rest now between all work sets.
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Friday 9 February 2018
Workout B
Squat 120 kgs 5, 5, 5 Squat 14 February 2018 Bench press 80 kgs 5, 4, 4+1 Bench press 14 February 2018 Barbell row 77.5 kgs 5, 5, 5 Row 14 February 2018
Squat felt good.
Bench press not so good today. My mind was not on the job. Failed on the concentric portion of the 5th rep of the second set. I was also, for some reason, struggling to hold my breath long enough. Thus the 4 reps + 1 on the 3rd set.
Might be time for a visit to Carl for form checks.
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Friday 16 February 2018
Workout A
Deadlift 152.5 kgs 5 Deadlift 16 February 2018 Press 53 kgs 5, 5, 4 Press 16 February 2018 Chin up BW (89.3 kgs) 6, 5, 4 Bench press 65kgs x 8 @ 8,
65kgs x 8 @ 8.5,
62.5kgs x 8 @ 9
Deadlift was ok.
In the press, I couldn't get the 5th and final rep of the 3rd set up. Stuck just above my forehead.
I overshot the RPEs on bench press, which was suprisingly easy to do. Now I understand why BBM constantly prefers to undershoot RPEs than overshoot. I should have videoed so that I could see the change in RPEs.
I asked the BBM coaching doctors for advice as to what to do with my bench press and press. Jordan Feigenbaum recommended to move to intermediate programming for press and bench press as my squat and deadlift are still moving up linearly. Change the main working press to 5x5 and then later in the workout the other press is to be trained 3 sets of 8 reps at RPE @7 to @8. So press 5x5 then bench press 3x8@7-8, the following workout bench press 5x5 then press 3x8@7-8. The 5x5 is to be deloaded by 12% from my last 3x5. In my gloriousness I have decided to keep pushing LP on the press and bench press at 3x5 for a bit longer but add in the supplement volume lift. Let's see how it goes for a few more training sessions. I do think I will move to intermediate training in the next few weeks.
I will reorder the exercises a bit though:
Workout A Workout B Press 3x5 Bench press 3x5 Deadlift 1x5 Squat 3x5 Bench press 3x8@7-8 Press 3x8@7-8 Chin ups x3 Rows 3x5
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Thinking about it a bit more, I will follow said coaching doctors' (plural as Austin clarified a couple of things) advice. Deload by 12% and 5x5 it is.Originally Posted by teddyd
So the reorder looks like this now:
Workout A Workout B Press 5x5 Bench press 5x5 Deadlift 1x5 Squat 3x5 Bench press 3x8@7-8 Press 3x8@7-8 Chin ups x3 Rows 3x5
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Monday 19 February 2018
Workout B
Bench press 70 kgs 5, 5, 5, 5, 5 Bench press 19 February 2018 Squat 122.5 kgs 5, 5, 5 Squat 19 February 2018 Press 40kgs 8@7, 8@7.5, 8@8 Press 19 February 2018
With 5 minutes rest between work sets and 3 minutes rest between volume presses work sets, the workout is taking circa 1hr 20m. As such, today no rows. I may have to pick up the pace a bit, particuarly in warm ups and cutting back chit chat, and try and squeeze some rows and chins in.
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I am confused and annoyed at myself. I am starting to flip flop all over the place. Yes, this is in light of the recent article and discussion about intermediate programming and the different approaches. In particular Rip's comments on the thread (not to me) about whether one bailed too early on the LP and that programming is secondary to correct form and persistence.
I have a nagging feeling that I have bailed on LP too early. Have I persisted enough?
Considering also that I am thinking of becoming an SSC I think I need to continue grinding LP for longer.
So back to regular programming on Wednesday. As I couldn't grind out the last few reps of both press and bench press I will take a few kilos off and go from there. Say 50kgs for press from 53kgs and 77kgs for bench from 81kgs. About a 5% deload.
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I wouldn't worry too much about it Tedy. I think everyone who wants to progress passed NLP has this timing dilemma. My bench and press weren't moving for several weeks so I've recently switched to Texas method as written in Practical Programming. It has been criticised due to it's lack of volume, but I have faith in Rippetoe so will give it a good shot before moving to Andy Bakers garage gym warrior as a backup.
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