Throwing Weight

[Statist]

Background: I'm a 40 year old with a fairly sedentary job. To balance this out, I try to stay active when I'm not at work to stave off the decline. I was a lurker back on the old forums, and ran the LP into multiple back injuries. This forum has opened my eyes to other approaches to increasing strength without constantly feeling crushed.

I teach martial arts and we do a lot of stand up wrestling, and so I need my lifting to fit in with the training. And I would prefer to minimize injuries since I would like to keep my students around. Other details. I'm 6'2", 210 pounds. Been athletic most of my life, and participated in amateur wrestling tournaments as recently as two years ago.

My lifetime PRs (lbs, clearly) are 300x3 squat/215x2 bench/135x1 press/275x5 dead. All of these were on a pretty sweet LP run until fatigue/sloppy form caught up with me. A couple of tries to build back up were met with more tweaks, being discouraged and finally deciding to give it a more proper go.

The Current Plan:I'm currently running a H-M on Tuesday evening and Saturday morning (with classes on Wednesday and Thursday), trying to add weight once per week but monitoring exertion to keep away from anything too grind-y. I've thrown in an extra day just for more pullups as well.

Tuesday
Heavy Bench
Heavy Deadlifts
Medium Squat
Kettlebell Press (light press substitute)*
Curls (based on Andy Baker's approach)

Thursday
Pull ups

Saturday
Heavy Press
Heavy Squat
Medium Bench
Medium Deadlift (R.D.L)
Barbell Rows
Pull ups

*I have a basement gym with low ceilings. Overhead press is not an option, but I can get kettlebells outside pretty easy. I've kept my cheap membership to LA Fitness to press once per week.

Lifetime PRs

	1 RM	3 RM	5 RM	8 RM
LBBS Squat	300	300	295
Conv Deadlift	325	305	275	255
Bench	255	230	210	195
OHP	145	135	125	105

Edit: Added table for tracking PRs (Sweet Function by the way)

[Statist]

I'm not going to post my history, but I should establish a baseline for my training.

For all of my lifts, I'm trying to avoid grinding things out. For my upper body lifts, I am using RPE. Squats and Deadlift don't really require monitoring since I'm still at LP weights.

OHP 120x5 @8.5 + 100x5x4 @8
Squat 215x5x3
Bench 155x8x3
RDL 155x8x3
Rows 115x8x3
Pull Ups 3x9 @ bodyweight

Wife and I stayed out too late for a friend's birthday party, so much needed sleep was much missed. Felt like I was dragging myself through the work. Back was feeling a little bit more tired than expected, so the RDLs did not make the cut for the day.

[broseph]

Welcome!

I’ve milked some good results out of a Heavy/Medium setup. I like that you’re keeping away from grinding (that worked better for me too).

[Wilhelm]

Good to see you, @Statist! Welcome.

Thank you for adding your log. : )

[mbasic]

I like it: "Throwing Weight"

[Statist]

Thanks for the welcome.

Bench (TnG): 187.5x5x3 @ 8 + 165x5x2 @ 7
Conv. Deadlift: 220x5x3
Kettlebell Clean and Press: 35x8x4 @ 7
Squat
E-Z Curls: 77.5x8x3 @ 8.5

Bailed on the squat work as my back was acting like a big baby. Didn't feel it on the deadlifts, but was getting all sorts of warning signals on squat warm-ups.

[Statist]

Saturday's workout was moved to a Sunday due to an Uncle-in-law's funeral. On my feet all day (and in the sun for a large part of it), so was a little more drained than expected Sunday morning. But life (and the occasional lift) do go on.

OHP 125x3x2 @ 9 + 105x5x4 @ 8
Squat 220x5 + 205x5x2
Pullups 3x10 at Bodyweight
Bench 155x8x3 @ 7
Rows 115x8x3

The five pound addition to the squat this week felt like fifty. My form and focus were squirrelly, and I felt like I had no strength at depth. Given that my back was bothering me a little earlier in the week, I eased up a bit.

[Statist]

Back on schedule and feeling refreshed given the short rest and fatigue on Sunday.

Bench (TnG): 190x5x3 @ 8 + 165x5x2 @7
Deadlift (Conv.): 225x5x3
Kettlebell Clean and Press: 44x5x3
Squat: 225x2 (overwarm up) + 185x5x3 (Beltless)
E-Z Curls: 80x8x3

[Statist]

OHP: 130x1 @ 8 + 110x4x6 @ 8
LBBS Squat: 225x5x3
TnG Bench: 155x8x3 @ 7
Chins: BWx4x6 + BWx3x2
Rows: 120x8x3
Ab Wheel: 4x3 (Kneeling)

I introduced ab wheels back into my routine about three weeks ago. Really it was a month ago, but I prefer not to think about that first week. I've always had a love/hate relationship with the wheel, and forgot how much of that was just hate.

[Statist]

TnG Bench
192.5x5x3 @ 8.5
165x5 @ 6? (Meant to deload to 170 but plate math)
170x5 @ 7
Conventional Deadlift 230x5x3
Kettlebell Press 44x6x3 (All while supersetting......)
EZ Curls 82.5x8x3 @ 9
LBBS (Beltless) 185x5x3

I've typically been adding an over-warmup to my squats on Tuesdays, matching the prior Saturday's heavier working weight. Felt a minor "twinge" on the over-warmup last night. Didn't feel it and it didn't interfere with my work sets, but I did wake up with some low back stiffness. Not "10 seconds to stand up straight stiffness", but I can confirm that the twinge is in fact a tweak.

I've been considering changing up my squat routine, and possibly moving to high bar for one or both days. I might start with removing/lowering the over-warm up and reassess from there.

[Statist]

Things were lifted. First three reps of higher intensity press were pretty easy, but was too loose on the 4th rep and took everything out of the tank.

OHP: 125x4 @ 9.5 + 110x5x4 @8
LBBS Squat: 205x5x3
TnG Bench: 155x8x3
Rows: 125x8x3
Ab Wheel of Despair (Knees) 6x3

Bonus Pullups (4/29/2018) BW+5lbs x 5 + BW x 5 x 2

I'm moving pullups to the day after lifting. I usually have a light technique practice day on Sundays, and feel they fit better here.

[Wilhelm]

Things were lifted. First three reps of higher intensity press were pretty easy, but was too loose on the 4th rep and took everything out of the tank.

OHP: 125x4 @ 9.5 + 110x5x4 @8
LBBS Squat: 205x5x3
TnG Bench: 155x8x3
Rows: 125x8x3
Ab Wheel of Despair (Knees) 6x3

Bonus Pullups (4/29/2018) BW+5lbs x 5 + BW x 5 x 2

I'm moving pullups to the day after lifting. I usually have a light technique practice day on Sundays, and feel they fit better here.

I do all my pull ups on off days too.
Have been doing my one arm rowing that way too.
Frequency or "grease the groove" style. So sets spread throughout the day, and gradually ascending reps/sets every 6 days.

@PatrickDB had some thoughts about off day activity extending the effect/elevation of MPS, and that sounds good to me, but i can't really comment on it in an informed way.

Good work you're doing.

[Statist]

Thanks for the supportive words, Wilhelm. I'm glad you're a contributor here. You're the anti-Shug.

Definitely no noticeable extra fatigue, and splitting out the pull ups had the advantage of making the Saturday less exhausting.

Bench (TnG)
195 x 5 x 3 @ 9
175 x 5 x 2 @ 8
Deadlift (Conv.)
235 x 5 x 3
Kettlebell Press
44 x 7 x 3 (all while supersetting.....)
EZ Curls
80 x 5 x 5
HBBS Squat
155 x 5 x 3

A couple of thoughts on the day and the work out.

• The human body is weird. I had a strong "crawl under my desk for a nap vibe" going today that carried through my bench session. But then my deadlifts felt much more solid than last week. Grip was better as well

• Plate math is hard. It looks like I had a slight deload on curls, but that's because I jotted down the wrong weight for the bar. 5 lbs of gainz gone.

[Statist]

OHP
135 x 1 x 2 @ 9
110 x 5 x 5 @ 8.5
LBBS
185 x 5 x 3
TnG Bench
160 x 8 x 3 @ 7.5
Rows
130 x 8 x 3

Sunday Bonus Pullups
BW+5lbs x 5
BW x 5 x 2

It looks like I'll need to start reviewing tape for my squats. I'm not hitting depth. Reset weight to build form back in.

[Statist]

Housing refugees from a flooded apartment. My wife's friend is staying with us, as is her out of town guest and her dog that barks at everything. Difficulty level of workout increased by one.

Bench TnG
197.5 x 5 x 3 @ 9
175 x 5 x 2 @ 7
Conventional Deadlift
240 x 5 x 3
Kettlebell Press
44 x 8 x 3 (all while supersetting)
EZ Curls
82.5 x 5 x 5
HBBS Paused
155 x 5 x 3

[hector]

I've always had a love/hate relationship with the wheel, and forgot how much of that was just hate.

Yep. They are the best/worst. And the "worst" part is powerful.

What martial art do you teach?

[Statist]

I mostly teach Shuai Jiao, which is a Chinese Jacket wrestling style. I say mostly because I also incorporate teachings from other things I've trained over the years. So I'll include drills I learned in tai chi that I think will make my wrestlers better or I'll teach some of the "fun" stuff to help keep things interesting (weapons work, qinna, etc.).

[Statist]

OHP
125 x 5 x 1 @ 9
110 x 5 x 4 @ 8
LBBS Squat
195 x 5 x 3 (to proper depth to boot)
TnG Bench
160 x 8 x 3 @ 7
Rows
135 x 8 x 3 (cheated the last rep with a little extra pop. I can live with it)
Ab Wheel
9 x 1, 5 x 1

Overhead press seems to be moving nicely. The top set probably would have been @8, but my second and fourth reps were sloppy, way too loose and wasted a lot of energy. This might be my ego talking though, so grains of salt everywhere.

[Statist]

TnG Bench
200 x 5 x 2 @ 9.5
180 x 5 x 3 @ 8
Conv. Deadlift
245 x 5 x 3
Kettlebell Press
44 x 5 x 5 (all while supersetting....)
EZ Curls
85 x 5 x 5
Paused HBBS
165 x 5 x 3

Was tempted to give my ego the keys and drive tonight. Really thought I would be able to push out a third set at 200, but would have been some slow motion, tai chi speed nonsense.

[Statist]

OHP
140 x 1 x 2 @ 9
105 x 6 x 4 @ 7.5
LBBS
200 x 5 x 3
TnG Bench
160 x 8 x 3 @ 7
Row
140 x 8 x 1
125 x 8 x 2