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.

Training – 08/07/2013 – Sheiko 37 W4D1

Squat
135×1
225×4
315×3
360x3x2
385x2x3

Bench Press
135×5
165×4
195×3
225x3x5 (Paused)

Squat
225×5
315×3
360x2x4

Waited until Wednesday to train today. Sleep has been absolute shit. I’ve been waking up each morning feeling like I haven’t slept at all. Night after night. Seems like it might be due to the new mattress we just bought. Reason still to be determined.

Decided to cut down on some of what I’ve determined to be superfluous warm-up sets that Sheiko prescribes. They only end up fatiguing me before the worksets and I really don’t need them to get warm.

Started reading “Squat Everyday” by Matt Perryman. I’m thinking of doing a short stint of Bulgarian-style training after Sheiko. I have a little bit more than a month before I leave for China for work so it seems like a good time to experiment with it.

Sheiko 37 W1D5

Bench Press
45×5
135×7
155×6
165×5
185×4
195x3x2
210x2x2 (Paused)
195x3x2
185×4
165×6
155×8
135×8

Squat
45×5
135×5
225×5
270x4x2
315x3x2
340x3x5

A lot has happened since the last time I posted anything.

– I finished Sheiko #29 (for Bench)
– I moved into a house
– I built a gym in the garage
– My girlfriend and I flew home to take part in my sister’s wedding
– We went camping on Clearlake and tubed down the Russian River

Since I’ve been so busy and also transitioned from my old gym to my home gym my workouts weren’t super consistent. I was only really concerned with finishing Sheiko 29 for Bench. Didn’t test at all since finishing it but I can tell from the bar speed that I’ve definitely gotten stronger on Bench.

The Squat, however, is another story. While I was finishing up Sheiko and making the transition from gyms I did some high-bar work since I’d never done much. It was pretty tough and I enjoyed the challenge but I’ve definitely lost some of my adaptation to heavy ass weight. I decided to jump straight into Sheiko 37 for Squat and Deadlift since it’s only a slight increase of volume from 29. I programmed the two lifts too heavy initially and had a bad time the first half of the week. The 340x3x5 was tough but definitely manageable.

I’m still getting used to lifting in the rack (especially Bench-wise). I’ve been knocking into the sides when I squat and hitting the rails sometimes when I Bench. Still I can easily say that it’s loads better than lifting in a public gym and I do not regret the decision at all.

DYEDeload?

3/29/13

Intensity Squats

415x3x2 (Wanted 5+)

Intensity Bench

245×3 (Wanted 5+)

Dumbbell rows

40x8x3

Fixed-weight EZ bar curls

50x12x3

SS’d with

Clean and Press

135x5x3

Didn’t get the reps I wanted today. I feel like I’m strong enough at this point that 5+ should be no problem at 415. Maybe I’m not but I’m also considering that I’m a bit unrecovered. I was able to do 2 triples at 415 but after the third rep I was just too fatigued to continue. I’ve decided that next week I’ll do a deload week. Since I’ve been training hard for weeks and weeks in a row maybe a light week will help. I’m going to do some light high-bar squats and some other accessory work.

Got a Nike Elbow sleeve which was recommended on the Lift Heavy Shit forums. I’ve been getting elbow tendonitis in my left elbow off and on for a while now. Curls help but any of the big movements (Squat, Bench, Deadlift) exacerbate it which keeps me from doing most accessory work because the elbow is inflamed after any of the worksets. I wore the elbow sleeve for this session. I’ll have a full review up later but essentially it allowed me to train with almost no pain. There were a few twinges here or there but mainly my elbow felt GREAT. I’ll be wearing this all the time.