Bench day (April 30th)
Bench
130 X 4, 4 (target was one set of 7+ reps)
120 X 5, 5, 5
DE press
62.5 X 3, 3, 3, 3, 3
Deadlift day (May 2nd)
DE squat
150 X 3, 3, 3, 3, 3
Deadlift
210 X 8 (target was 7+)
195 X 5, 5, 5
Snatch-grip deadlift
157.5 X 5, 5, 5
Those are the last two workouts of my very short coaching journey, which is already over. I am back on my own now, and here are the key takeaway from that experience.
Enjoying my program and my workouts matters a lot to me. Training brings me joy, and I now realize that I have come to value joy over performance. I would rather have a 235-lb deadlift forever than hate every minute I spend training or thinking about training.
High-volume, heavy deadlifts fry my lower back to an unprecedented extent. It is crippling for two full days and then keeps lingering for another two. I do not see the point of training for strength if it leaves me weak and useless for four days every week.
To benefit from a fresh lower back, I need as much rest as possible between deadlift sessions and press sessions.
My deadlift benefits from squatting with less frequency and volume. Murican Bill was right all along. Squatting twice a week, compressed TM style, and deadlifting on a third day was counter productive.
I can do squats and deadlifts during a single training session, provided I schedule enough recovery prior to and following that session.
I do enjoy learning new compound movements but cannot treat them like add-ons. Learning a new lift requires a lot of focus and effort from me; I cannot do this properly one hour into an intense workout, or after 3-4 grueling sets of low-bar squats.
My lack of interest in high-rep work, in lifting artificially light weights (I’m looking at you, DE press), and in “isolation” movements remains stable, at close to zero, since 2010.
That means that I am probably not a good candidate for coaching, and that is fine. You can’t always get what you wan-ant.
Today, I had my first self-programmed workout in 6 weeks, and the joy is back.
Front squat
125 X 3, 3, 3, 3, 3
Volume bench
122 X 5, 5, 5, 5, 5
Snatch
35 X 3, 3, 3, 3, 3
My next program is not set in stone since I need to assess whether I have regressed, stalled, or progressed on each lift. My main concern is with the press, having not lifted anything heavier than 90 lbs in 6 weeks. I doubt that 95 PR still stands, but we shall see.
The next week will be a bit of a test, as I experiment with some sort of combination between a 3-day TM and a 4-day split. Today was somewhat equivalent to a TM light day.
My priority is to resume my progression on the press, squat, and bench. Should my deadlift remain uncooperative, so be it. I can make it a higher priority later.
So if I complain about my deadlift again, please call me out on it.