Terminater's Log

[terminater135]

Hi Terminator, I think some programming changes are a good idea. If I had my time again, I would run my novice LP with a lot more volume in general, be more flexible about set/rep schemes (it doesn't always have to be fahves) and do a lot more bodybuilding-style assistance work - think DB benching, curls, tricep pushdowns, DB side raises, rows, DB rows, etc. I really don't think these affect recovery too much and help build a balanced physique.

Hi, for now I won't do BB accessories, i'll keep it in mind for later on. A programming change is definitely gonna happen though.
Thanks for commenting

[terminater135]

Today's workout (7/10):
Squat 90x5x3
Press 47.5x1@8, 40x5x4@7.5
Weighted pullups 7x5x3
Bench press 55x8@9, 50x8@7

So today I started the BBM novice press plug-in, I reduced the amount of sets for this workout and I will gradually increase the volume over the next few workouts, I want to ease into all the extra volume in the program.
The press went fine, I used to do the standard press 1.0 w/stretch reflex after the first rep, this time I did a pause on the chest between every rep to be more consistent with RPE rating.

The program calls for CGBP on press day but I used a standard grip instead, I need the practice with standard technique and my bench grip isn't really that wide anyway. The first set was too heavy @9 so I reduced the weight by 5kg and the next set was @7.

This is the first time i do a program that uses RPE, I hope I rated the RPE correctly and i'm sure I will get better at it with time.

[terminater135]

Today's workout (9/10):
Deadlift 115x5
Bench press 77.5x1@7, 65x5x4@8
EZ bar curls 15x8x3
Press 35x8x2@7.5

First bench workout on the BBM plugin, it went ok, i'm still going low on volume, will start to increase it from the next workout.
I did the presses from a dead stop on all reps, i'm actually starting to like working this way.

[terminater135]

Today's workout (12/10):
Squat 92.5x5, 92.5x4
Press 50x1@9, 42.5x5@8, 42.5x5@8.5, 40x5x3@7
Weighted pullups 8x5x3
Bench press 52.5x8x3@7

Squats were pretty grindy, @10 on both sets, on the second set I did 5 reps but I cut depth on the last rep because I felt I wouldn't be able to do it without form breaking down too much. A program change might be necessary.
For the press the 1@8 felt more @9, on the 5x5 sets I lowered the weight a bit after the first two sets because the RPE too high, the last three sets were easy. I will redo the weights on the next press workout.
On the pullups and bench press the workout went smoothly.

[terminater135]

Today's workout (14/10):
Deadlift 72.5x5, 85x5, 102.5x5, 120x5
Bench press 80x1@8, 67.5x5x2@8.5, 65x5x3@8
Squat 55x5, 65x5, 75x5x2
Press 37.55x8@8.5, 35x8x2@8
EZ bar curls 17.5x8x3

I decided to start Madcow for my squats and DL, I started the program in the middle of the training week. Squats on Friday will be ramping 5x5 (10% jumps between each set), on Sunday i'll do the first three sets from Friday and than repeat the 3rd set (light day), Tuesday will be the first four sets from Friday, than i'll do the last set +2.5kg for a triple, and than the third set for eight reps. I'll do the DL on Sunday for ramping 5x5 as well.

Pressing remains the same.

[terminater135]

Yesterday's workout (16/10):
Squat 55x5, 65x5, 75x5 82.5x5, 95x3, 75x8
Press 50x1@7.5, 42.5x5x5@7.5
Weighted pullups 9x5x3
Bench press 55x8x3@8, 50x8@7.5

The press went much better than last time, as I expected.
Pullups are starting to be a grind, i'll start alternating wtd. pullups for 3x5 (like now) with BW pullups for 3xF.
I reduced the weight on the bench for the last set despite the first 3 not going over @8 because i'm doing standard grip bench rather than CGBP like the program describes, so I want to take it easy a bit.

[terminater135]

Today's workout (19/10):
Squat 57.5x5, 67.5x5, 75x5, 85x5, 95x5
Bench press 82.5x1@10, 60x5@7.5
Pullups 3x8 (BW)
Press 37.5x8x3@8, 37.5x8@8.5
Barbell curls 20x8x3

The bench press was a fuck up, I think I mistakenly did 80x2 for the last warmup rather then 70x2, the 5kg and 10kg plates are similar and the set was @9 so I dunno. I then did just one set at 60 because I didn't want to add too much stress after the @10 single.
I did 3x8 BW pullups, it wasn't too hard.

[terminater135]

Yesterday's workout (21/10):
Deadlift 75x5, 87.5x5, 100x5, 112.5x3, 125x3F
Press 52.5x1@8, 45x5x2@8, 45x5@8.5, 42.5x5x2@7.5
Squat 55x5, 67.5x5, 75x5x2
Bench press 55x8x4@7

[terminater135]

Today's workout (23/10):
Squat 57.5x5, 67.5x5, 75x5, 85x5, 97.5x2F, 75x8
Bench press 82.5x1@8.5, 67.5x5@8 67.5x5@8.5 65x5x2@8
Weighted pullups 10x5x3
Press 37.5x8x3@8 37.5x8@9
Dumbell curls 5x10x3

Squats: dunno what happened, maybe i'm wasted from the deadlifts 2 days ago.
Bench press: Lately i've been feeling i'm not recovering enough on the bench press, i'll reduce a set on each workout and see if it helps.
Curls: I'm alternating barbell curls with dumbell curls to spare my bicep tendon (hand starts in mid position between pronation and supination).

[terminater135]

Today's workout (26/10):
Squat 57.5x5, 67.5x5, 77.5x5, 87.5x5, 97.5x5
Press 55x0F, 45x5x2@8, 45x5@8.5, 42.5x5@8
Weighted pullups 11x5x3
Bench press 57.5x8x3@7

Squat: After failing to do 3 reps last time I blasted the weight for 5 reps and it wasn't even @10.
Press: I've failed hard on the single, I could have done the rep but it was gonna be an ugly @10 so I gave it away, I think I can't recover from this much pressing volume so i'll be doing a little less.
Pullups: I've done them weighted again because i'd rather do the heavy low volume workout before the deadlift session, I think it will tire my lats less than the high volume BW session/

[terminater135]

Yesterday's workout (28/10):
Workout 28/10/18:
Deadlift 75x5, 87.5x5, 100x5, 112.5x3, 125x5
Bench press 85x1@8.5, 67.5x5x4@7.5
Squat 57.5x5, 67.5x5, 77.5x5x2
Press 37.5x8x4@7.5
Barbell curls 22.5x8x3

Deadlift: It went up easy after last week's failure, but i didn't keep my low back tight enough on most reps.
Bench press: I really don't know how to rate the single, it flow up from my chest and got stuck for about a second (bar went a bit towards the feet), and then locked out easily, I feel that if I did two more reps without the bar drifting down I would have got them, but I really dunno. I'll have to test a heavy triple with the 1@8 weight soon to see where I stand with my RPE rating.

[terminater135]

Today's workout (30/10):
Squat 57.5x5, 67.5x5, 77.5x5, 87.5x5, 100x3, 77.5x8
Press 55x1@8, 45x5x3@7.5, 45x5@8
Pullups 9,9,8
Bench press 60x8x3@7.5

[terminater135]

Today's workout
Squat 60x5, 70x5, 80x5, 90x5, 100x5
Bench press 87.5x0F, 70x5x4@7.5
Weighted pullups 12.5x5x3
Press 40x8@7.5, 40x8@8.5, 37.5x8@9.5
Dumbell curls 6x10x3

I failed on the bench single because my shoulders shrugged towards my head on the way down, sucks but it happens, I did pretty good on the sets of 5 afterwards.

[terminater135]

Today's workout (5/11):
Deadlift 77.5x5 90x5, 105x5, 117.5x5, 130x3F
Squat 60x5, 70x5, 80x5x2

Deadlift: On the workset my grip started slipping on the first rep, I used hook grip for the next two reps, but then for some for some reason i went back to DOH grip for the 4th rep and my grip failed, I didn't try to complete the set.

I didn't do bench or press because my shoulders are still a bit sore from the shitty form I did on the bench single two days ago.

[terminater135]

Yesterday's workout (7/11):
Squat 60x5, 70x5, 80x5, 90x5, 102.5x3, 80x8
Press 57.5x1@10, 47.5x5@8, 47.5x5@9, 45x5x2@7.5
Pullups 10,10,9
Bench press 62.5x8@8, 62.5x8@9
Barbell curls 25x6x3

Press: The single was surprisingly difficult, strange because last time I did 55@8 and today's last warmup was 50@6, my form was solid too.
Bench press: During the second set I felt some weird pull in my pec tendon, I decided against doing the third set.

Edit: wrong date.

[terminater135]

Today's workout (10/11):
Squat 62.5x5, 72.5x5, 82.5x5, 92.5x5, 102.5x5
Bench press 80x0F
Deadlift 80x5, 95x5, 107.5x3, 122.5x3, 135x3
Press 40x8@8

Squats: Squats went good but at the beginning of the descent on the last rep I had some weird clicking feeling in my hamstring tendon/fascia (medial side near the knee). I completed the rep with good form and without pain.

Bench press: Oh boy. I warmed up to do 87.5 and on my last warmup with 80 kg I got pinned under the bar with no spotter, I was pinned for 5-10 before someone came to help. My form was ok and i'm sure it's because i'm overtrained.

Deadlift: This wasn't supposed to be here , I decided to increase the frequency of my deads because once a week just doesn't seem to work as well (it worked better a long time ago when I did low-bar). My programming is inspired by something Wolf wrote on the StSt forums, i'm going to ramp up to a max triple on day 1, and ramp to a @8ish fahve on day 3.
My hamstring thing from the squat bothered me on the deads but I completed the reps without much issue.

Press: I did only one set on purpose so i'll be fresh for the next workout.


I'm going to divorce the BBM press plugin after this week, i'm going to lower the volume and try to set new 1@8 PR'S and then move on to something else, maybe the bridge.

[terminater135]

Today's workout (13/11):
Squat 62.5x5, 72.5x5, 82.5x5x2
Press 57.5x1@7
Weighted pullups 13.5x5
Pullups BW 8,7,7
Bench press 62.5x8@8
Dumbell curls 7x10x3

Press: Surprisingly very easy, really felt like a @7.
Pullups: I'll do these now once a week, one weighted set and 3 BW sets for reps.

[terminater135]

Yesterday's workout (16/11):
Squat 20x25x2, 25x25
Bench press 80x1@6.5 87.5x0F
Pullups BW 10,9,9
Press 40x1

So that thing I pulled on the 10/11 workout still bothers me and I suspect a muscle strain, squatting in the last workout hurt pretty bad (though I was able to stupidly push trough the pain and finish my light squats). It's probably not hamstrings tough like I initially thought, it feel right under the VMO, so maybe Gracilis or Sartorius, it hurts mostly when I shove my knees out at the beginning of the descent or when going up from the hole. I'm not even 100% sure it's a muscle issue (I had minor bruising in the area). I have some noticeable adhesions in the area, they are very sensitive to touch, though this morning the sensitivity reduced a bit this morning.
I started the Bill Starr protocol on the 14/11 with BW squats, i'm going to the gym every day now. it hurts mostly on the first set and on the first reps of each set.
I'll continue training upper body normally, no deadlifts for now.

[terminater135]

Workout (19/11):
Squat 30x25, 35x25, 40x25
Bench press 70x4@8, 75x4@9
Pullups BW 10,10,9
Barbell curls 25x6x2

This is what I did 2 days ago, still doing the Starr rehab, this was the first workout I felt improvement, before this one going down for the first BW squat rep hurt pretty bad, this time it didn't hurt much.

I've started the Bridge for the bench press, i'm still doing standard grip bench instead of close-grip.
I'm also not going to do barbell curls anymore, these feel like something bad could happen every rep.

[terminater135]

Today's workout (21/11):
Squat 40x25, 45x25, 50x25
Press 45x5, 47.5x5@8, 50x4@8
Chinups BW 5,5,5

I'm seeing some more improvement in the gym with regards to the injury, but it was a little bit more sensitive outside the gym today.

I stated doing chins instead of barbell curls, I do these on a bar that's between a normal pullup bar and a midposition bar, so these aren't really chins.