Training – 09/07/2013

Bench Press
45×5
135×3
165×3
195×3 (add slingshot, wraps)
225×3@8
245×3@9
245×3@9
245×3@9
245×3@10

Front Squat
45×5
135×3
185×3
225×1@7 (add belt)
245×1@8
265×1@8
285×1@9
245×3@8 (no belt, paused)
245×3@8
245×3@8

Slingshot Bench and some paused front squats today.
The top front squat single wasn’t super hard and I had a lot more in me but decided to stop there.

Training – 09/02/2013 – Intensity

Squat
45×3
135×3
225×3
315×3
375×1@7 (add belt)
420×3@10
410×2@10 (Drop 3%)

Bench Press
45×5
135×3
165×3
195×3 (add belt, wraps)
225×2@7
245×2@10
245×1@8 (add slingshot)
265×1@8
275×1@9 (9.5)

Deadlift
135×3
225×3
315×2
405×1@8
425×1@9
425×1@9
425×1@10

Had to move around my training schedule since a friend of ours from high school was visiting for the weekend. Had a ton of fun reminiscing and drinking as usual. This session didn’t go as well as I’d hoped. Probably because I either missed the “peak” (a full 5 days between volume and intensity) or the weekend’s galavanting caught up to me.

Training – 08/27/2013 – Volume

Squat
45×5
135×3
225×3
315×3
335×3@7
355×3@8
355×3@8
355×3@8 (add belt, bad low-back fatigue)
355×3@9 (add elbow sleeve)
320×3@8 (Drop 10%)
320×3@9

Bench Press
45×5
135×3
165×3
195×3@7 (add wraps)
215×3@7
225×3@8
225×3@8
225×3@8
225×3@10 (testing RPE)
200×3@8 (Drop 10%)
200×3@8 (8.5)

Started Squats with no-belt. I feel like I’ve been relying on the belt too much lately and want to get stronger without it. Threw it on for the third set because I had pretty bad low-back fatigue

Training – 08/24/2013 – Intensity

Squat
45×5
135×3
225×3
315×3@7 (add belt)
375×1@7
415×4@9 (9.5)
405×2@10 (Drop 3%)

Bench Press
45×5
135×3
165x3x2
195×3 (add belt, wraps)
220×2@7
240×4@10
135×3 (add slingshot)
225×3
245×3@8
255×3@8
265×3@9
275×1@8

Squats went much better this week. I attribute that to not having pre-fatigued my legs as happened last time. That and better recovery overall this week. My hams were pretty tired after the workset so I only did two on the drop.

Bench went well. Threw on the slingshot afterward to get some more work in. Last time I tried to use this it was a disaster. I had never used it before so I wasn’t 100% sure how to use it. I put it too far up my arms, didn’t use wrist wraps and went too heavy. Coupled with some slow spotting the bar ended up on my throat. This time I was more confident since the safety bars would catch anything that came towards my face. This thing is fun. Hit at a touch-n-go triple at my 1RM and hit a touch-n-go single at +10lbs my 1RM.

Training – 08/20/2013 – Volume

Squat
45×5
135×5
225×3
315×3@7 (add belt)
335×3@7
355×3@7
365×3@8
365×3@8
365×3@8
365×3@9
330×3@8 (Drop 10%)
330×3@9

Bench Press
45×5
135×3
165×3
195×3@7 (add wraps)
215×3@8
215×3@8
215×3@8
215×3@8
215×3@9
195×3@8 (Drop 10%)
195×3@8

Decided to try wearing weightlifting shoes after consistently wearing wrestling shoes for the past couple months. I’ve decided to go back to weightlifting shoes for several reasons. With the flat shoes I felt like I often got too far back and lost some power out of the hole. With the heeled shoes I felt like I could get a lot more upright and get a better bounce. I do have to worry about my knees getting forward but otherwise it felt like a win. On Bench I felt the shoes actually allowed me to get a tighter arch. I’ll still wear the flat shoes for pulling but for everything else it’ll be the weightlifting.

My 8-9 weight on squats were heavier this week for whatever reason. I’m still second guessing a lot of my RPE calls but I’m pretty sure I’m getting them close. Dropped 10% on the volume sets today to get in some more after the main work set. Hopefully with that and the weightlifting shoes this week’s intensity day will go better than last week.

Training – 08/18/2013 – Intensity

Squat
45×5
135×3
225×3
315×3 (add belt)
365×1@8
410×2@10 (Failed on 3rd)
395×2@10 (Drop 3%)

Bench Press
45×5
135×3
165x3x2
195×3@7 (add belt + wraps)
215×2@7
235×4@10 (4RM, paused, PR!)
225×4@9 (Drop 3%)
225×4@10

Sumo Deadlift
135×3
225×3
315×2 (add belt)
405×1@8
435×1@9
435×1@10
415×1@10 (Drop 5%)

It was real hot today. First heavy squat set didn’t go so well. The bar wanted to roll up my back and I had to fight it back the whole way up. I did some work earlier that I think fatigued my legs and caused me to only get two. Oh well, I’ll get it next week.

Bench went real well. Got a new paused 4RM @ 10. Did two drop sets for some volume.

My plan for deadlift was to do a bunch of singles @ 9 but I didn’t end up getting as many as I wanted thanks to the before-mentioned fatigue.

Training – 08/15/2013 – Volume

Squat
45×5
135×3
225×3
315×3@7 (add Belt)
335×3@7
355×3@8
355×3@8
355×3@8
355×3@9

Bench Press
45×3
135×3
165×3
195×3@7 (add wraps)
205×3@7
215×3@8
215×3@8
215×3@8
215×3@8
215×3@8
215×3@8 (More like 8.5)
215×3@8
215×4@10

First session doing RTS-style autoregulation. Kept rest times under 5 mins. It’s important to keep rest times in check when identifying RPEs. If you rest too long it will throw them off.

Squats caused some low-back fatigue. There’s probably still fatigue built up from my sheiko run which isn’t entirely dissipated. My RPEs were right on for Squats.

On Bench I started to wonder if I might have miss-labeled the first 8 set. I took the last set to failure to test my RPE-identifying ability. I was pretty much dead on. The 3rd rep was a 9. I hit a fourth rep and then failed on the fifth.

Much less hellish than Sheiko was. In fact, I actually felt really good at the end of this session rather than absolutely murdered like I did on Sheiko. I really want to trust my self on RPE identification for Bench. Looking at the log that seems like the proper amount of volume I’ll need on Bench. Maybe muh body just knows?

Testing Maxes, PRs, and thoughts going forward

Squat
135×1
225×3
315×2
365×1
405×1
435×1 (Ties comp PR)
445×1 (Ties all-time PR)
455×1 (All new PR)

Bench Press
135×5
185×3
225×1
245×1
255×1
265×1 (New Paused PR)

Sumo Deadlift
135×1
225×1
315×1
405×1
435×1
455×1 (New Sumo PR)

Decided to test my maxes this day. This is kind of bad, but I got bored with Sheiko. I didn’t actually finish all of 37 (skipped the last two days). I will admit I’ve got a bit of training ADD at the moment. I feel like I’ve earned the right to start experimenting. I’ve trained the way I “should” the past two years. Starting Strength -> Texas Method.

I’m now considering how I will move forward in my training. Sheiko is pretty rough and I really don’t like the idea of not doing any 90%+ work for weeks at a time. I also miss PRing more often. I just finished reading “Squat Every Day” by Matt Perryman (highly recommended). He makes a really good case for trying a bulgarian-style approach. I also finished “The Reactive Training Systems Manual” by Mike Tuchscherer. I’m a big fan of Mike’s approach to autoregulation.

In the past I made a lot of progress on the Texas Method. The problem I had was that there was no autoregulation going on and I didn’t know how hard to hit it on volume day and would often miss on Intensity day because I didn’t manage recovery properly. I’m thinking of trying an experiment by combining Texas Method with RTS fundamentals to make it more autoregulated. I’m still new to RTS but I think I can apply RPE and fatigue drops to better manage the volume and intensity. The only thing I worry about is my bench which floundered on the TM after a time. This was probably due to a lack of volume which I will keep in mind this time around.