Third Time's a Charm

[Matt Dawson]

Good question. I haven't done chins since September I think. In addition to sucking at them I've been avoiding most lifts that stress my sprained SC joint so it can stabilize. I've tried hanging about once a week and it doesn't feel great. Its time to gradually work everything back in and get back to serious training in the new year.

[Matt Dawson]

Squat 410x5x3
Pin Press 225x2x5
Strict Press 135x8x3

I need to get back on a program. I've been winging it for the past couple months. Third set of squats was a little heavy. Pin presses made me light headed. Tried to pull a single chinup and was met with stabbing pain somewhere toward the outside of the scapula.

[Matt Dawson]

Bench ascending 5s @ 185, 195, 205, 215, 225
Barbell Row 240x5x3

[Matt Dawson]

Squat 415x5, 5, 3, 2
Press 175x5x5
Band assisted chins 8, 5, 5

[Cole Gorton]

how are you gonna handle the missed set of 5 on squats? asking bc im looking to strategize for myself once i hit a wall. im sure my wall will come way before 415

[Matt Dawson]

I don't have any experience with meet prep and I'm not trying to taper any time soon so I don't know if any of this will be helpful for your situation.

I’ve had good results doing a top set and back offs, so I’ll probably try that instead of forcing sets across at PR weights. Last spring/summer I used this strategy in a HLH scheme to take my squat from 350x5 to 410x5, then triples up to 440x3, and finally a PR single at 455 before taking a long vacation at the end of June. After various minor injuries and resets, I’m just now getting my squat back to where I left off. I *hope* to take my sets of five up for several more weeks before “running it out” with triples, doubles, and singles.

The first change I’ll make is to slow down to one 5-pound increase per week and transition to HLM for squats. To finish this week, I’ll do Wednesday light squats at 80% 335x5x2 and then Friday medium-heavyish squats at 405x5x3. Maybe that’s too heavy but mentally I like having 4 plates on the bar and don't want to give up that ground. Next Monday perhaps a top set at 420 and continue like this:

Monday: 1x5 top set plus 3x5 back off @90%

Wednesday: 2x5@80%

Friday: 3x5@90-95%

Open to all feedback and suggestions.

[Cole Gorton]

that plan looks good to me. youre doing good work

[Matt Dawson]

Light Squat 335x5x2
Press 222.5x1x2; 205x1x5
Deadlift 435x5x1
Bench 185x5; 205x5; 225x5

[Matt Dawson]

Squat 405x5x1; 395x5x2
Press 205x2x5
Barbell Row 245x5x2*

Well shit. I was just bragging to my wife earlier today about how my back has been feeling great lately. And then I went and tweaked it again doing barbell rows. A sudden pop in the lumbar and it started to size up. I've been through this enough times now that I generally know what to do to get back to normal. Will try some light RDLs tomorrow to start restoring range of motion..

[Matt Dawson]

Monday 12/18
Squats empty bar
RDL empty bar
Chins BWx5, band assisted 2x8

Wednesday 12/20
Squats empty bar
RDL empty bar, 95, 135
Deadlift 135x5x1
Bench 225x5x3
Chins BWx5, 5, 5, 3