mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 4, 2017 8:08:07 GMT -5
Been following along for awhile here and thought I would finally start posting my training here.
42yr old 5'8" 225lb, compete at 220lb. Started training in Dec 2015 and joined the 100% Raw shortly after to keep me motivated. Competed in 2 push pulls and 2 full meets in 2016. Competed in 2 full meets this year, the last one was Sat Oct 30th in Nichols NY at Tioga Downs went 8 for 9. Sq was down as I have been fighting low back SI issues the last few months but PRed bench and DL with a 4th attempt DL for Va State record(actually broke the record on my 3rd pull so the 4th was extra gravy).
Best lifts to date: 185kg sq (meet in April this year, squatted before being told- this one was frustrating as the depth/ everything else was good) 135kg bench (Sat Oct 30th) 230kg dl (Sat Oct 30th, 4th attempt) (170kg sq, 135kg bench, 222.5kg dl) 1163 total Sat Oct 30th
Started out with Stronglifts, then Madcow briefly followed by several months of 3 or 4 day a week RPE style full body sessions. This year I have tried HLM and 4 day UL split to get a handle on low back fatigue/ pain and si issues. They have not worked so this time around- limped into this meet doing mostly maintenance for the last 5 or 6 weeks to get the back/ si healthy. I am going to try the following 5 day split:
Sun- Sq/ dl assistance(every other week Comp dl) Mon- off Tues- Comp Bench/ bench assistance Wed- off Thurs- Upper Back & arms Fri & Sat- off Sun- Comp Sq Mon- off Tues- Bench assistance Wed- off Thurs- repeat
This gives me the ability to move/ shift days for personal or recovery reasons. Will sprinkle in some ab work, mobility work, cardio, and HIIT when I can. Heavy sq seems to take about 3-4 days for the back/ si to recover and heavy DLs take about 4-5 days. Looking to compete again at the Master's in Zions Crossroads in April 2018. Goals are 190kg+ sq, 142.5kg bench, and 240kg dl. Looking to start this training block tomorrow.
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Post by Cormac on Oct 4, 2017 11:19:10 GMT -5
Great to see some new people posting. Welcome aboard.
As regards managing your lower back pain, you could consider squatting and deadlift heavy every other week. For example week 1 heavy squat and light deadlift, week 2 heavy deadlift and light squat. Another alternative is to squat and deadlift on the same day so your lower back has an entire week to recover.
What's really been helping me a lot lately is reducing the amount of heavy deadlift sessions I do. I deadlift every Sunday and one week I will pull a heavy set of 3-5 reps with some back off work. Then the next Sunday I will come in and only work with a weight I can do for 10 reps. I'll do 1 set of 10 with that weight and make up the rest of the volume with barbell rows and other back and leg work. Deadlifts are the hardest lift to recover from so they need to treated slightly different than the other main lifts.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 5, 2017 15:35:50 GMT -5
Thanks for the welcome and the advice Cormac. I had considered doing something like that and I still might if this does not work after a couple of months.
Wed Macros: 62f, 273c, 245p Plan to ramp up to 2800cals +/- this week, then 2900 next week and back to normal maintenance plus at 3000cals the following week. Going to keep the protein a bit higher this go round.
Thurs 10-5-17 PM
W1M1D1
BW- 220.2lb , figured after 4 days of eating what I wanted this would be higher. Time to start counting Macros again....
Front Sq 45x10 75x5 105x3 135x1 155x1 + B 170x8 @ 8.5 E1RM: 229 157.5x8x2 @ 7.5ish
RDL 135x3 185x3 225x1 + B & hooks 255x8 @ 8 E1RM: 348 235x8x2 @ 7ish
Belting up on everything- not taking any chances with the back!
Had planned more- some ab work and mobility stuff but I was wiped. Suffering from that deadly beast known as the man cold. Between that and the lack of proper training lately I am terribly out of shape. Tried to keep the rest periods short but I had to keep stretching them out. Took a 6min break between Fronties and RDLs and was still gasping for air. Got it done, on to the next one.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 8, 2017 14:18:53 GMT -5
Macros: Went camping midday on Friday and into most of Saturday- macros were way off. Need to get things back on track.
Sun 10/8/17 PM
Bw-224.2
W1M1D2
Bench Day
Paused Bench(all reps) w up 45x10 95x5 145x3 200x1 + b & wwraps 240x1 work 268x1 @ 7 278x1 @ 8 248x5 @ 8.5, +1lb 5RM PR Ramped up to 4mins rest E1RM: 300, PR (75% of E1RM) 225x5x4 last set @ Hard 8 3 mins rest
CG Bench TNG w/ wwraps No wup, 5 mins rest from paused bench 205x8 @ 8.5, PR 190x8 @ 9, tris and chest done E1RM: 276, PR
Fatigue set in quick today, had planned to do one more CG back off but my tris and chest said No Mas. Still need to get my conditioning up.
Shoulder Dislocates x10 Hanging Knee Raises x23 Glute Bridges, long pause at top x10 Side Planks x2, 10 sec hold Stretches, general and specific to SI/ spine health/ hip mobility Foam Rolling low back
Done in just under an hour. Good session, but I really need to get my conditioning up. Will try to hit the treadmill tomorrow for some much needed cardio. Also, looked back through my logs today and Thurs RDL 255x8 was 5lb PR! Love starting off a training block with PRs.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 10, 2017 15:10:17 GMT -5
Sun Macros: 70f, 309c, 254p
Mon Macros: 72f, 298, 246p
Mon 10-9-17 PM
45mins on the treadmill at a fast walk
Tues 10-10-17 PM
Bw- 221.6lbs
W1M1D3- Upper Back and Arms
Pendlay Row 95x5 135x3 165x3 + B work 190x8 @ 7ish 200x8 @ 7.5 210x8 @ 8.5, PR 190x8 @ Hard 7 E1RM: 282, PR Ramped up to 3 mins rest These felt good- pulled with strict form, back parallel to floor, DOH, and from a dead stop on each rep. Focused on exploding off the floor and slamming the bar into my belly for nice contraction at the top. Super pleased- previous best was 200x7 @ 9!
Seated Lat Pulldowns, wide grip 145x12,12,12 1.5 mins rest
Barbell LTE 95x8,8,8 1.5 mins rest
Standing Hammer Curls 35x12,12,11 1 min rest
Back is feeling good so far, more DOMs than I am used to. Legs were still sore on Sun from Thursdays fronties & RDLs. Front delts and pecs are pretty from Sun, rows really helped to flush some blood into these sore spots. Squats on Thurs!
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 12, 2017 15:34:03 GMT -5
Tues Macros: 69f, 313c, 247p
Wed Macros: 69f, 292c, 245p
Thurs 10-12-17 PM
BW-220
Squat Day
Squat 45x10 115x5 185x3 255x1 + B & Wwraps 315x1 work 345x1 @ 7.5 355x1 @ Hard 8 E1RM: 380 (83%) 315x5 @ 8.5 Ramp up to 4mins rest (75%) 285x5x4 3.5 mins rest
Barbell Lunge w/o belt 5 mins rest, no wup 135x12 (x6 each side) @ 9.5, legs done
Shoulder dislocates x10 Ab Wheel Rollouts x18 15sec side planks(x1 each side) 15sec plank x1 Stretches, general and specific to SI/ spine health/ hip mobility Foam Rolling low back
Squats felt good- first time I have squatted pain free in months. In general back and si are feeling great, also a first in a long time. Good week, will try to get in HIIT bike sprints tomorrow or Sat.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 16, 2017 15:52:32 GMT -5
Thurs Macros: 69f, 338c, 244p
Fri Macros: 67f, 291c, 250p
Sat Macros: 66f, 313c, 248p
Sun Macros: 74f, 313c, 255p
Had some time to review my logs and I realized a couple of things- I changed my training due to injury and work schedule conflicts rather than it was no longer effective. I was also most likely doing too much work. So I then reviewed the packet and programming coach Jordan(had an online coach for a few months last year) sent me back in July last year. This confirmed my volume suspicions. The work conflicts have since ceased. So I am going to try a few weeks of 4 day full body RPE training, basically the plan that was written for me last year with a few minor tweaks. This is also what took my squat to 405 and helped build my bench and dl to there current levels- it was working and working well. We are own worst enemies overthinking things with our training and wanting to add more- if some is good more is better, right? I should have just eased back the intensity and volume for a few weeks and kept on trucking (and worked around my work conflicts better). I am going to slowly ratchet up the intensity and volume the next couple of weeks to allow my body to adjust and see how the back/ si does with this. If it goes well then I will continue this until February 3- looking at competing in a local full meet then. So here goes nothing.
Sun 10-15-17 PM
Bw- 222.6
Comp Squat w belt & wwraps 275x6 @ 6 285x6 @ 7 Ramped up to 3mins rest E1RM: 377, -3 E1RM dropped, not too worried as I am still VERY sore from last Thursdays squat session. Felt much better post training.
Comp Paused Bench w belt & wwraps 221x6 @ 6.5 228x6 @ 7.5 Ramped up to 2.5mins rest E1RM: 296, -4 Not really worried here as well, sure it either weekly fluctuation in strength or just re adjusting to benching after squats.
Incline Bench no belt 135x8 @ 6 140x8 @ 7 Ramped up to 2.5mins rest E1RM: 198 These felt really easy, been awhile since I have done these so my RPE meter was rusty. Will add 5lbs next week for sure.
Mon 10-16-17 PM
Bw- 223.2
2.5" Block Pulls w/ belt 375x6 @ 6 390x6 @ 7, Close to a 6RM, maybe PR? Ramped up to 3.5mins rest E1RM: 515, Block Pull PR I think Have been pulling from 4.5"s, this is mid shin and it feels better on my low back- still able to get some "leg drive". At 4.5" the bar is close to the knees and it is all low back and upper back for at that point for me. Going to stick with 2.5" this training bock.
Floor Press w/o belt, legs flat 195x6 @ 6 205x6 @ 7 Ramped up to 2.5mins rest E1RM: 271
Barbell Lunges w/o belt 75x16 (x8 each leg) @ Easy 6 85x16 @ Easy 7 Ramped up to 2.5mins rest E1RM: 155
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 19, 2017 14:57:58 GMT -5
Mon Macros: 63f, 329c, 242p
Tues Macros: 65f, 289c, 251p
Wed Macros: 61f, 328c, 245p
Tues 10-17-17 PM
Bw- 222.6
5 mins ABs- Hanging Knee Raises x10,10,10,10,8,9,7,7,7 (78reps) 5 mins Back- Seated wide grip lat pulldowns 145x10,10,10,8,7,7 (52reps) 5 mins Arms- Hammer Curls 40x10,10,10,9,7,8,4 (58reps) Shoulder dislocates x10 30 mins on treadmill at fast walk
Wed 10-18-17 PM
BW- 222.6
2 CT Pause Sq w/ belt 230x6 @ Easy 6 245x6 @ Easy 7 Ramped up to 3mins rest E1RM: 327
TNG Bench w/o belt 215x6 @ 6 225x6 @ Easy 7 Ramped up to 2.5mins rest E1RM: 300, PR tie
Overhead Press w/ belt 112x8 @ 6 120x8 @ 7 Ramped up to 2mins rest E1RM: 170 Back to thumbs around bar, no more suicide grip. First time since Oct 2016(suspected possible minor labrum tear in right shoulder) I have been able to grip the bar with my thumbs pressing without pain.
Thurs 10-19-17 PM
Bw-221.6
Comp DL w/ belt 370X6 @ 6 385x6 @ Easy 7 Ramped up to 3mins rest E1RM: 513
CG Bench TNG w/o belt 185x8 @ 6 197x8 @ 7 Ramped up to 2.5mins rest E1RM: 278, +1
Pendlay Row w/ belt 175x8 @ 6 185x8 @ Easy 7 Ramped up to 2.5mins rest E1RM: 263, -19 Not sure why the drop on this one....
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 22, 2017 14:24:48 GMT -5
Thurs Macros: 81f, 327c, 254p
Fri Macros: 61f, 340c, 251p
Sat Macros: 82f, 319c, 247p- went to Arby's yesterday. First fast food in months. There new venison burger is tasty.
Been feeling the clothes get a bit looser in the waist line lately so I checked my naval measurement on Saturday morning- down to 38.5"s with no change in BW! The end of September it was 39 5/8" so I have lost an 1" around the middle in about a month. I really think it is the macros(slightly higher protein and 20-22% fats) and the Cardio/ HIIT work helping with the recomp- since I have restarted both I am constantly hungry lol. Up to almost 2900 cals a day so I am I almost back to pre meet cut levels of eating.
Fri 10-21-17 PM
Bw- 222.6 5 mins ABs- AB Wheel Roll outs x10,10,10,10,8,8,8 (64reps) 5 mins Back- Seated wide grip lat pulldowns 145x10,10,10,9,8,8 (55reps) 5 mins Arms- Hammer Curls 40x10,10,10,8,8,8 (54reps) Shoulder dislocates x10 HIIT Bike Sprints x6
10-15 weekly tonnage and reps: Sq- 56reps 8,770lbs Bench/ Press- 88reps 15,646lbs DL- 40reps 12,000lbs
Sun 10-22-17 PM
Bw- 224.2, adult beverage bump not recorded in macros. Went to see some live music yesterday of course there were adult beverages to be enjoyed.
Comp Squat w belt & wwraps 285x5 @ 6 300x5 @ 7 300x5 @ 7.5 Ramped up to 3.5mins rest E1RM: 383, +6
Comp Paused Bench w belt & wwraps 220x5 @ Easy 6 235x5 @ 7 235x5 @ Hard 7 Ramped up to 3mins rest E1RM: 300, +4
Incline Bench no belt 135x8 @ 6 145x8 @ Easy 7 155x8 @ Easy 8 Ramped up to 3mins rest E1RM: 214, +16 Nice jump, getting the feel of these again.
Great session today until a 25lb plate slipped coming off the peg on the rack(waist height) on my first set of the inclines- landing on my low shin just above my shoe. Nice goose egg- going to make squatting fun the next couple of weeks. Glad it was not a 45lb plate or it would have been worse.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Oct 25, 2017 15:14:02 GMT -5
Sun Macros: 67f, 330c, 253p
Mon Macros: 67f, 330c, 253p
Tues macros: 74f, 322c, 256p
Mon 10-23-17 PM
Bw- 223.2
2.5" Block Pulls w/ belt 385x5 @ 6 405x5 @ 7 420x4.5, back said ouch Ramped up to 4mins rest E1RM: NA this week Well everything was going great until halfway up with no warning on rep #5 sudden and sharp pain in the extreme low back. Sat the bar down and stood there, bent over because I could not stand, and took stock of things. No radiating pain, no numbness, could still move all my digits, so I forced myself stand and gimped around for a bit- did not want to sit. Unloaded the bar slowly and painfully and decided to try my wife's warm up dl bar, 95lbs on our spare bar, and things felt better. 95x5 135x5x2 95x10
Floor Press w/o belt, legs flat 200x5 @ Hard 6, felt like crap 215x5 @ 7, felt better 225x5 @ 8, felt good, PR Ramped up to 3mins rest E1RM: 278, +7, PR
Barbell Lunges w/o belt 75x16 (x8 each leg) @ Easy 6 85x16 @ Easy 7 95x16 @ 8 Ramped up to 3mins rest E1RM: 167, +14 Cautiously tried these, not much pain. Once again things felt better after doing these.
Tues 10-24-17
BW- 223.4
Getting up this morning was tough, back was very tight and stiff, hard to walk. Air squats and air dls got the motor running. After moving around a bit the back/ si started feeling much better.
GPP, PM Squat- 45x10, 95x5x2, 45x10 DL- 95x10, 135x5x2, 95x10 6 mins of ABs- Planks: 30sec x3, 20sec x2, 30sec x1 6 mins of Upper Back- Seated Lat Pulls, chin grip: 135x15,15,12,10,10,10 (72reps) 5 mins of Arms- Seated Overhead Tri Ext: 55x15,12,5,9,7 (48reps) 30 mins on the treadmill
Wed 10-25-17 PM
BW- 223.2
Sq w/ belt & wwraps 285x5 @ 6 285x5 @ 6 285x5 @ 6.5 Ramped up to 3mins rest E1RM: 377, -6 These felt good, no real back pain.
TNG Bench w/o belt 227.5x5 @ 6 227.5x5 @ 6 227.5x5 @ 6 Ramped up to 2.5mins rest E1RM: 301, +1 TNG PR
Overhead Press w/ belt 112x8 @ Easy 6 112x8 @ 6 112x8 @ Hard 6 Ramped up to 2.5mins rest E1RM: 165, -5
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mg75
Junior Member
Posts: 70
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Post by mg75 on Jan 29, 2018 9:56:02 GMT -5
Well I have been very slack at posting here. Going to try and get into regularly posting my training here. Been training, back flared up again but I was able to peak my bench and set a new paused bench PR of 310lbs. Still looking to find that happy medium of volume and intensity that will allow me to put together a block of training. Going back to basics, ditching the 4 day RTS/ RPE split and going with an HLM setup until the next meet on April the 28th and will re evaluate from there. Here is yesterdays training.
Sun 1-28-18PM
Bw-219.2
Squat w/ belt & wwraps 275x5 @ 8ish 255x5x3 Ramped up to 4mins rest Squat strength has really regressed, been a month since I have squatted. Had planned on 285x5 but based on warmups adjusted down. Good news is they felt good so lets see how this goes.
Paused Bench w/ belt & wwraps 245x5 @ 7.5, very close to a PR 230x5x4 Ramped up to 3mins rest
Pendlay Row w/ belt 165x8x3 all around @ 6, lots of room here Ramped up to 3mins rest
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mg75
Junior Member
Posts: 70
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Post by mg75 on Jan 30, 2018 16:42:03 GMT -5
Sun Macros: 58f, 292c, 252p
Mon Macros: 59f, 303c, 241p
Mon 1-29-18PM
Bw- 219.4
Hanging Knee Raises x15x2 Wide Grip Lat Pulldowns x15x2 Shoulder Dislocates x10 Torso Twists x10 (x5 each side) Cardio: 30 mins on the treadmill
Tues 1-30-18PM
Bw- 219.2
Squat, 2ct paused w/ belt & wwraps 240x5x2 @ 7.5ish Ramped up to 2.5mins rest
CG Bench, TNG, w/ wwraps 215x8x3 @ about 8 Ramped up to 3mins rest
DL w/ belt 375x5 @ Hard 8 335x5x2 Ramped up to 4mins rest
DLs were harder than expected, as were pause squats. First heavy DL sets in weeks, man am I weak and out of shape.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 1, 2018 16:23:55 GMT -5
Tues Macros: 61f, 304c, 244p
Wed Macros: 65f, 307c, 245p
Thurs 2-1-18PM
Bw- 219.2
Squat w/ belt & wwraps 45x10 85x5 140x5 200x3 240x1 + belt & wwraps 260x5x3 sets Ramped up to 3.5mins rest
2ct Pause Bench w/ wwraps 45x5 100x5 155x3 205x1 + wwraps 230x5x4 sets Ramped up to 3mins rest
Overhead Press w/ belt & wwraps 45x5 75x3 100x1 + belt & wwraps 115x8x3 sets Ramped up to 2.5mins rest
Some muscle soreness in erectors and low back as well some fatigue but overall thinking this might be a workable plan. Still worried about the sudden drop in bench volume, may have to add a 4th day. Luckily the basic HLM framework is conducive to that. Good week, looking forward to rebuilding the squat and DL.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 4, 2018 15:43:48 GMT -5
Noticeable difference in low back/ si pain post training on Friday. Still had a dull deep ache that progressively got worse as Friday progressed but 2 Ibuprofin in the evening too care of it, no pain later that evening and felt great on Saturday. I am going to adjust the squat intensity back on the L and M days as well tinker with the bench on all three days. Dialing it in, I am getting closer to a workable training plan.
Thurs Macros: 60f, 300c, 243p
Fri Macros: 64f, 307c, 243p
Sat Macros: 76p, 304c 240p
Sun 2-4-18PM
Bw- 220.8
Squat w/ belt & wwraps 45x10 95x5 155x5 210x3 250x1 + B & wwps 280x5 @ around 8 again 265x5x3 sets Ramped up to 5mins rest Squats are feeling better, especially the back off sets. Starting to get back into the groove.
Bench, paused w/ belt & wwraps 45x5 100x5 155x3 200x1 + B & wwps 230x1 250x5 @ 7.5, +2lb PR 237.5x5x4 sets Ramped up to 4.5mins rest Very easy PR, had planned to go to 2.5lb jumps next week but after the easy PR will go up 5lbs again.
CG Bench, TNG No wup 212.5x8x2 sets
Pendlay Row w/ belt 95x5 135x3 175x2 + B 190x5x3 sets Ramped up to 3.5mins rest
All in all feeling very recovered going into today, bench felt great. Used too still feeling some fatigue from the previous week, strange feeling recovered to start a training week.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 6, 2018 17:10:33 GMT -5
Sun Macros: 68f, 311c, 247p
Mon Macros: 65f, 301c, 240p
Mon 2-5-18PM
Bw- 220.2
Hanging Knee Raises x15x3 Wide Grip Lat Pulldowns x15x4 Shoulder Dislocates x10 Torso Twists x10 (x5 each side) Cardio: 30 mins on the treadmill
Tues 2-6-18PM
Bw- 219.6
Squat, 2ct paused w/ belt & wwraps 45x10 95x5 150x3 200x1 + B & wwraps 225x5x2 Ramped up to 3mins rest
Press w/ belt & wwraps 45x5 85x3 120x1 + B & wwraps 135x5x5 sets @ about 7 Ramped up to 3.5mins rest
DL w/ belt 95x6 135x5 225x3 315x1 + B 345x1 385x5 @ Easy 8 345x5 Ramped up to 4mins rest DLs felt great today!
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 9, 2018 5:10:09 GMT -5
Tues Macros: 85f, 305c, 242p
Wed Macros: 67f, 299c, 215p
Thurs Macros: 63f, 299c, 237p
Thurs 2-8-18PM
Bw- 218.6, still dropping. 218.2 this morning. Waistline down to 37.25"s. Going to up macros slightly.
Squat w/ belt & wwraps 45x10 95x5 150x5 195x3 225x1 + belt & wwraps 250x5x3 sets Ramped up to 3.0mins rest These felt great. Smooth and in the groove.
TNG Bench w/ wwraps 45x5 100x5 155x3 200x1 + wwraps 235x1 260x5 @ Hard 8
2ct Pause Bench w/ wwraps No w/up. 2mins rest from 260x5. 225x5x4 sets Ramped up to 3mins rest Bench felt very blah today, moved ok, just felt like crap.
SLDL 95x5 135x5 185x3 205x1 235x5x3 sets Ramped up to 3mins rest First time doing SLDLs. Felt pretty good, probably will belt up in the future just as a precaution.
Weekly Tonnage & Reps: Squat: 45 reps 11,375lbs Bench:91 reps 18,575lbs DL: 40 reps 10,025lbs
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 13, 2018 17:54:17 GMT -5
Been a rough few days. Had to close my business and lay off employees, avert a divorce over the financial chaos of the business going under, and my basement flooded with 4"s of water on Sunday. Felt good to get back at it. Was not expecting much considering but all in all it went well.
2-13-18PM
Bw-215.6, been eating the same mostly, guess stress and no sleep? Down 4lbs in a week.
Squat w/ belt & wwraps 45x10 95x5 155x5 210x3 255x1 +B & wwraps 285x5 @ 7.5 270x5x3 sets Ramped up to 4.5mins rest Squats felt great, no pain and weight moved well.
Paused Bench w/ belt & wwraps 45x6 100x5 150x3 200x1 240x1 +B & wwraps 257.5x5 @ Hard 9, +7.5lb PR 245x5x2 sets, last @ 9.5 235x5x2 sets, last @ 9 Ramped up to 4.5mins rest Wups felt great, work got heavy quick. As usual bench does not respond well to LESS frequency.
CG No wup 205x6 @ 9ish- arms and chest toast
Pendlay Row w/ belt 95x5 135x5 175x2 + B 195x5x3 sets Ramped up to 3mins rest
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 15, 2018 17:47:49 GMT -5
Tues Macros: 85f, 320c, 209p
Wed Macros: 69f, 294c, 237p
Thurs 2-15-18PM
Bw-216.6
Sq, 2ct paused 45x5 95x5 155x3 200x1 + B & wwraps 230x5x2 Ramped up to 2.5mins rest
Bench, 2ct paused 45x5 95x5 150x3 200x1 + wwraps 225x5x3 Ramped up to 3mins rest
DL 135x5 225x3 315x1 + B 355x1 395x5 @ 9.5
Squats felt great, bench and DLs felt heavier than expected. Guess it is the squats turn to move, last few months bench has been moving and DLs moving or holding steady. Work is also much more physically demanding, will have to adjust training to accommodate.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 18, 2018 16:10:40 GMT -5
Thurs Macros: 66f, 305c, 237p
Fri Macros: 67f, 307c, 243p
Sat Macros: 97f, 321c, 206p
Sun 2-18-18PM
Bw- 216.2
Sq w/ belt & wwraps 45x10 95x5 150x5 200x3 240x1 +B & wwraps 265x5 280x5 295x5 @ Easy 9 285x5 Ramped up to 6mins rest
Paused Bench w/ belt & wwraps 45x5 100x5 150x3 200x1 + B & wwraps 230x5 245x5 255x5 @ 9ish 245x5 240x5 Ramped up to 5.5mins rest 255 not much different that 257.5 last week, going to switch to triples for the next couple of weeks.
CG Bench, TNG w/ wwraps 6mins rest from last paused bench set 235x5 @ 8.5ish 225x5 210x5 5.5 mins rest
Seated wide grip lat pulldowns x15x3 sets 45 secs rest Back is slightly sore- not from training but from work. Going to drop the rows to see if that helps.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 20, 2018 17:46:33 GMT -5
Sun Macros: 66f, 303c, 242p
Mon Macros: 69f, 302c, 230p
Tues 2-20-18PM
Bw- 218.2
2ct paused squat w/ belt & wwraps 45x5 100x5 155x3 205x1 + B & wwraps, 2ct paused 235x5x2 sets Ramped up to 3.5mins rest
Press w/ belt and wwraps 45x5 85x3 110x1 +B & wwraps 125x5 135x5 140x5 @ Easy 8, PR 135x5 130x5 Ramped up to 4mins rest
DL w/ belt 135x5 225x3 315x1 + B 360x1 400x5 @ 8.5 360x5 Ramped up to 6mins rest DLs felt great, 400 moved better than 395 last week.
Going to see how bench responds to this weeks tweaks after last weeks very short week. May have to add another medium bench day to the mix. Was running 25-30,000lbs a week of bench volume with the 4day RTS/ RPE split and the bench was steady moving up. Now I am running 16-19,000lbs a week and it is stalling- obviously NOT enough volume. Current HLM setup seems to be working great on squat and deads. 10 wks out and 2 more weeks of HLM then switching to TM to peak for the meet.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 22, 2018 16:59:20 GMT -5
Tues Macros: 58f, 302c, 260p
Wed Macros: 69f, 312c, 235p
Thurs 2-22-18PM
Bw- 216.6
Sq w/ belt & wwraps 45x5 100x5 150x5 200x3 240x1 + B & wwraps 265x5x3 sets Ramped up to 4.5mins rest
Slingshot Bench w/ wwraps 45x5 95x5 150x3 200x1 + wwraps 250x1 + slingshot 280x3 295x3 @ Easy 8 Ramped up to 3.5mins rest
2ct paused bench w/ wwraps No wup, 4mins rest 240x5 235x5 230x5 225x5 3.5 mins rest
SLDL DOH w/ belt 135x5 185x3 + B 230x5 235x5 245x5 Ramped up to 4mins rest
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 25, 2018 15:45:15 GMT -5
Thurs Macros: 68f, 305c, 256p
Fri Macros: 68f, 309c, 240p
Sat Macros: 67f, 295c, 231p
Sun 2-25-18PM
Bw- 217.2
Squat w/ belt & wwraps 45x10 100x5 155x5 205x3 245x1 + B & wwraps 270x5 285x5 300x5 @ 9ish 290x5 Ramp up to 6mins rest
Paused Bench w/ belt & wwraps 45x5 100x5 155x3 215x1 + B & wwraps 245x3 260x3 270x3, +1lb PR @ Easy 8 275x3, +6lb PR @ 9ish 260x3 Ramp up to 5.5mins rest Not sure why 275 was @ 9, 270 was relatively easy.
CG Bench TNG w/ wwraps 5mins rest from last bench set, no wup 237.5x5 227.5x5 215x5 5 mins rest
Chin Grip Lat Pulldowns x15x3 sets
Hanging Knee Raises x25
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mg75
Junior Member
Posts: 70
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Post by mg75 on Feb 27, 2018 18:02:22 GMT -5
Sun Macros: 62f, 273c, 228p
Mon Macros: 69f, 295c, 236p
Tues 2-27-18PM
Bw- 216.6
2ct Paused Sq w/ belt & wwraps 45x5 100x5 155x3 205x1 + B & wwps, paused 240x5x2 sets Ramp up to 3.5mins rest
Press w/ belt and wwraps 45x5 85x3 115x1 + B & wwps 127.5x5 137.5x5 142.5x5 @ Easy 8, + 2.5lb PR 137.5x5 135x5 Ramp up to 4mins rest
DL w/ belt 135x5 DOH 225x3 315x1 + B 365x1 Mixed Grip 405x5 @ 8.5 365x5 330x5 Ramp up to 6mins rest DLs felt great, adding a set for more volume.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Mar 1, 2018 17:56:27 GMT -5
Tues Macros: 68f, 307c, 237p
Wed Macros: 86f, 297c, 219p
Thurs 3-1-18PM
Bw- 217
Sq w/ belt & wwraps 45x5 100x5 155x5 205x3 245x1 + B & wwps 270x5x3 sets Ramp up to 4.5mins rest
Slingshot Bench, TNG w/ wwraps 45x5 100x5 155x3 205x1 + wwraps 255x1 + slingshot 285x3 300x3 @ Easy 8 Ramped up to 4.5mins rest
2ct paused bench w/ wwraps No wup, 4mins rest 242.5x5 237.5x5 232.5x5 227.5x5 4 mins rest
SLDL DOH w/ belt 135x5 185x3 + B 215x1 240x5 250x5 260x5 @ Easy 7 Ramped up to 4.5mins rest
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mg75
Junior Member
Posts: 70
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Post by mg75 on Mar 4, 2018 16:32:28 GMT -5
Thurs Macros: 62f, 315c, 231p
Fri Macros: 101f, 329c, 218p
Sat Macros: 70f, 330c, 232p
Sun 3-4-18PM
Bw- 217.6
Squat w/ belt & wwraps 45x10 100x5 155x5 205x3 245x1 + B & wwraps 275x5 290x5 305x5 @ Hard 8 295x5 Ramp up to 6mins rest Squats felt awesome today!
Paused Bench w/ belt & wwraps 45x5 100x5 155x3 205x1 + B & wwraps 235x5 250x5 260x5, +2.5lb PR @ Easy 9 250x5 245x5 Ramp up to 6mins rest Top set moved well.
CG Bench TNG w/ wwraps 5mins rest from last bench set, no wup 240x5 @ 9.5, lots of arm and pec fatigue today 230x5 225x5 5 mins rest
Wide Grip Lat Pulldowns x15x4 sets
Hanging Knee Raises x15,15
This is the last week of HLM, headed into to TM to peak so thought I would recap.
Week of 1-28 Squat: 45reps, 10,785lbs, E1RM: 340 Bench: 93reps, 18,345lbs, E1RM: 308 DL: 39reps, 9185lbs, E1RM: 460 (includes Pendlay Row)
Week of 2-4 Squat: 45reps, 11,500lbs, E1RM: 343 Bench: 91 reps, 18,575lbs, E1RM: 314 DL: 40reps, 10,025lbs, E1RM: 480 (includes Pendlay Row)
Week of 2-11 (missed med day) Squat: 30 reps, 7775lbs, E1RM: 358 Bench: 46reps, 10,692.5lbs, E1RM: 305 DL: 20reps, 4900lbs, E1RM: 464
Week of 2-18 Squat: 45reps, 11,950lbs, E1RM: 356 Bench: 91reps, 19,125lbs, E1RM: 305 DL: 25reps, 7350lbs, E1RM: 486
Week of 2-25 Squat: 45reps, 12,175lbs, E1RM: 359 Bench: 81reps, 17,185lbs, E1RM: 307 DL: 30reps, 9250lbs, E1RM: 492
Today: Squat E1RM: 374 Bench E1RM: 313
So, things are trending up. Looking for big things from TM for the peak heading into the meet.
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