Accountability Log, NEVER GIVING UP!

[kris90]

Congrats on the benching!

Honestly, ya I think 75% on light squat days wouldn't be a bad idea. Whatever will help with recovery. Are you doing 3 sets on light squat day or 2? Maybe start slashing some volume on squats as well. I decided to take Day 2 off of squats altogether and forego the light squat day, and also dropped down to 2 sets. I think when intensity begins to climb (as you mentioned, squats are feeling quite heavy) we need to cut volume, or vice versa. My own goals preferentially will have me slash volume over dropping intensity.

So if you want to continue to add weight to the bar for squats, maybe look at your volume and recovery. You can always sleep or eat more, but again how big do you want to get to make strength gains?

I personally decided I don't want to get bigger, if anything wouldn't mind dropping back down a little, so I decided to cut back on volume. I'm fueling on fats not carbs, and have began increasing my protein intake to help support gluconeogenesis (converting some proteins to glucose) given this type of training requires ATP-CP energy system plus some glycolysis.

[TravisRatzloff]

Week 11, Session 24, 11:00 AM.

Squat Reset (225) 5, 5, 5
Press (140) 5, 5, 5
Clean (140) 5, 3, 3
Slow Ecc Deads (225) 3, 3, 3

Need a squat reset just because.
Everything else was good.

[TravisRatzloff]

Good advice. I am going to reset for a bit just to take a break from them a little.
I am going to continue everything else and have a little heavy singles fun with bench for a few weeks. My 300 up so well I am going to see if I can do 5 heavy singles wednesday and then next bench sessions try 5 doubles, then triples, then deload session and see if can muster 310 or more. OR heavy singles at 300 then heavy singles at 305. Idk we'll see.

[kris90]

Good call. Sometimes you just need a mental break. I'm so jelly of your benching! I used to be a decent bencher. I believe I got 260x5 at a BW of 165 lbs at my best.

Have you ever thought of running a smolov type program to get squats up?

[TravisRatzloff]

Good call. Sometimes you just need a mental break. I'm so jelly of your benching! I used to be a decent bencher. I believe I got 260x5 at a BW of 165 lbs at my best.

Have you ever thought of running a smolov type program to get squats up?

Thanks, it's feeling really good. Actually it felt terrible at week 8, very exhausting. Went 5, 4, 3, so i did a reset and that actually felt tiring, then BAM! The bar was moving great! I am also happy with my press number, i have never pushed that much over my head so that is cool. Friday we are having a little "strength realized" portion on the deads and see if i can hit a new PR of 375 or more. If warm ups go well that is. Thanks again.

Just looked up the "Smolov" programming, i like it. More volume. Have you listened to Barbell Logics last few podcasts about programming? They are amazing! They released the 3rd a few days ago. Check them out if you haven't heard them.

#265 - The M.E.D. Masterclass #1: A Simple Approach to Programming
#267 - The M.E.D. Masterclass #2: The Ultimate Guide to Programming After

#269 - The M.E.D. Masterclass #3: Freedom & The Four-Day Split

[kris90]

Have you listened to Barbell Logics last few podcasts about programming? They are amazing! They released the 3rd a few days ago. Check them out if you haven't heard them.
#265 - The M.E.D. Masterclass #1: A Simple Approach to Programming
#267 - The M.E.D. Masterclass #2: The Ultimate Guide to Programming After

#269 - The M.E.D. Masterclass #3: Freedom & The Four-Day Split

I hadn't but I'll give them a listen! Thanks for sharing.

[TravisRatzloff]

Week 11, Session 25, 11:00 AM.

Lt Vol Squat (185) 5, 5, 5, 5, 5
Bench (95) 5, (135) 3, (185) 1, (240) 1, (265) 1, (285) 1, 1, 1, 1, (225) 12

Wtd Chins (65) 5, 5, 5
Plank 2 min.

Light Squat with volume, 5x5, felt ok. Just feel terrible about my squat progress. BUT, my knees feel great and legs still feel strong even though I am weak.

Bench, back to normal work next week but did some fun singles with a (225) blow-out. Definitely a PR for reps on that weight.

Wtd Chins, progress is good.

Probably wrecked my heavy deads for friday but oh well.

[TravisRatzloff]

Week 11, Session 26, 11:00 am
w/o partner.

Squat (230) 5, 5, 5
Deads (135) 5, (185) 3, (225) 2, (295) 1, (315) 1, (385) 1 PR

After mom's session

Press (45) 5, (95) 3, (115) 2,
(145) 4, (140) 4, (135) 5

Good overall session.
Squat, reset is going fine.
Dead, worked up to a PR to see. Amazing how deads just ALWAYS feel heavy.
Press', these were tough. Had to back down twice. Probably tired from the Deads.

Nice to hit a PR on dead.


Mom's Session
Week 6, Session 6.
Squat (15) 5, (35) 3,
(50) 5, 5, 5
Bench (15) 5, (35) 3,
(55) 3, (50) 5, 4,
Dead (45) 5, (65) 3,
(105) 5, (85) 5, 5
Press (15) 5, (20) 5,
(29) 5, 5, 5

Worked in back off sets today with Bench and Dead. Successful with dead and should have done 5-10 more off for bench.
Still good session and she is doing great.

[kris90]

Congrats on the DL PR! Approaching 4 plates!

Very true. Deads and squats after a certain point just feel ridiculous everytime! But it's an amazing feeling hitting your target.

[TravisRatzloff]

Congrats on the DL PR! Approaching 4 plates!

Very true. Deads and squats after a certain point just feel ridiculous everytime! But it's an amazing feeling hitting your target.

Right on. I think i could have hit it, but I am cautious and wise Next time.

Week 12, Session 27, 11:00 AM.

Squat (235) 5, 5, 5
Bench (285) 2, 2, 2 (215) 8
Wtd Chins (70) 5, 5, 5 <--- Never thought this was possible with me. PR's are getting boring, jk.

Good session, everything moved pretty well. Back to usual program for Bench on next bench session. Fun's over.