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.

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 – 07/25/2013 – Sheiko 37 W2D3

Sumo Deadlift
135×5
225×4
270x4x2 (Paused at Knee)
315x4x4 (Paused at Knee)

Bench Press
45×5
135×5
175x5x2
195x4x5 (Paused)

Sumo Deadlift
225×4
270×4
315x3x2
340x3x5

This workout ended a lot better than the last one. I think what happened on Tuesday was that while I did sip orange juice I didn’t hydrate enough on top of that and I got really dehydrated. This time I drank a shite ton of liquids.

These first set of sumos were supposed to be up to the knee but I was inspired by Ben Rice to try pausing these at knee. These were pretty brutal on the low back and these pauses weren’t super strict and sometimes I missed the knee. Still learning sumo style.

On the second set of sumos I realized I was dropping my hips a lot lower than they needed to go. Once I started higher the movement became quite a bit easier. Still have a lot of work to do to get this movement down.