having a grape time lifting weights

[grapesherbert]

Hello everyone. I'm making an effort to keep better records of my training lately, so I thought keeping a log here would be a step in that direction and also help me move past lurker status.

Basics
Male
Mid-20s
195 lbs
5'7" on a tall day

PRs
Squat: 429 (4/6/19)
Bench: 319 paused (4/6/19)
Deadlift: 507 (4/6/19)
Press: 200 (9/24/18)

Training History
I've been actually training since about January of 2017. I first touched a barbell in my high school weight room several years ago, but didn't consistently go to a gym again until after college. After starting a big boy job and becoming a sedentary working adult, I "worked out" for a while and made some terrible attempts at the various 3x5/5x5 permutations available on the internet. Decided to commit myself to training like a powerlifter in January 2017, when I did a full 12 week "powerlifting program" from reddit for the first time. After spinning my wheels a lot, I (re)discovered StSt and by extension BBM, this forum, etc. Did The Bridge last fall and actually made progress, so figured I was on the right track.

Since late Jan of this year, I've been coached by Leah. In that time, my E1RMs have gone from 346/274/425 on week 1 to ~420/305/450 lately. My technique, especially on squat, has gotten much better in the process. I also did a USAPL meet in late April, with best lifts of 177.5/132.5/195 kg.

Anyway, on to the logging:

17 Sept 2018
Comp Squat
295x4@6
315x4@7
345x4@7.5 (https://www.instagram.com/p/Bn2nOEVgAWu ... pe_sherbet)
320x4(x4) backoffs

TnG Bench
235x4@7
250x4@8(x5)

Paused DL
225x8@6
245x8@7
265x8@8(x3)

[Shane]

Great progress! Welcome to the boards ... or loss of your lurker status in any case. Lucky you having such a great coach.

[grapesherbert]

Great progress! Welcome to the boards ... or loss of your lurker status in any case. Lucky you having such a great coach.

Thanks, definitely agree. At first I was pretty self-conscious as a relative noob hiring a coach instead of continuing to just "try harder," but then I figured there's more to learn when you're newer. Plus I'm not second-guessing myself and sabotaging my progress every time something doesn't go well.

19 Sept 2018
Comp Bench
285x1@8
235x4@7
250x4@8(x5)

3-0-3 Tempo Squats - left knee 0/10 pain
225x6
245x6
265x6(x3)

Wide Grip Bench (middle finger on ring)
200x8@6
210x8@7
220x8@8(x3)
This is my eighth week (I think) doing double bench sessions on day 2, and I think its starting to pay off.

DB Row
65x10(x3) - supposed to do 8 min block but ran out of time so just knocked these out

[mgil]

Thanks for signing up, @grapesherbert! Good numbers already and I'm positive great numbers to come.

[Wilhelm]

Mmmm... grapey.


j/k
Glad your training is going so well, and thank you for adding your log. \o/

[grapesherbert]

Thanks for signing up, @grapesherbert! Good numbers already and I'm positive great numbers to come.

Mmmm... grapey.


j/k
Glad your training is going so well, and thank you for adding your log. \o/

Thanks guys. Glad to be here.

20 September 2018 (Moved up a day, out of town this weekend)

Comp Deadlift
425x1@8 (https://www.instagram.com/p/Bn-M73UA-4U ... pe_sherbet)
335x4@7
350x4@8(x4)
350x4@8.5

I've had to recalibrate my RPE ratings on pulls the last couple weeks. I think I hadn't really been adhering to the "reps with good form" principle and rather had been telling myself that deadlifts are supposed to feel hard and I could have ripped another one off the floor. Took 10-15 lbs off of these backoffs compared to a few weeks ago, but felt much more productive.

2ct Pause Bench
200x6@6
210x6@7
225x6@8(x3)

SSB Squat
210x8@6
230x8@7
245x8@8(x3)
Love-hate relationship with this thing

Bis/Tris superset
6min block of alternating EZ curls/tricep pushdowns for 8s

Best week of training I've had in a while. New block next week, but hoping to keep the momentum going.

[grapesherbert]

Day 1 of new block

24 September 2018
Comp Squat
385x1@8
350x4@8
315x4@6.5
315x4@7(x4)

Press w/ Belt
185x1@6.5
200x1@8.5-9 (misgroove/overshoot despite smoking 185, 5lbs PR nonetheless) video: https://www.instagram.com/p/BoIdCYfAOdv ... pe_sherbet
180x4@8
160x4@6.5(x2)
160x4@7(x3)

Been messing around with keeping the bar a little higher in my hands/closer to my fingers instead of the full bulldog grip...with wrist wraps it's not so bad and I think it lets me keep the bar a little closer to my face on the way up. We'll see how the next few weeks go.

TnG Bench
205x6@6
215x6@6.5
225x6@7(x2)
235x6@8
These went better than expected after pressing

[grapesherbert]

26 September 2018

Comp Deadlift
425x1@8 - same weight as last week but rep was meh (had to use bent bar, gym ran out of chalk wah wah)
355x4@7.5
315x4@6.5(x5)

Comp Bench
285x1@8 - touched too high so bar path was a bit off, but otherwise this flew. Will up the lbs next week
255x4@7.5 - even better set
225x4@6ish(x5)

Bench has been on the up the past few weeks. Bench more to bench more - who knew?

SSB Squats
210x6@6
230x6@6.5
260@8(x2)

annoyed my knee a bit afterwards but whatever

[grapesherbert]

27 September 2018

3-0-3 Tempo Squat
245x5@6
260x5@7
275x5@8(x3)

2Ct Pause Bench
225x5@7
235x5@8(x3)
235x5@8.5

2in Deficit DL
225x6@6
275x6@7
295x6@8(x2)

1 October 2018

Comp Squat
385x1@8
350x4@8.5
315x4@7(x5)

Press w/ Belt
195x1@8.5
175x4@8
160x5@7(x5)

TnG Bench
225x6@6.5
235x6@7
245x6@8
245x6@8.5
235x6@8
Short rest on these last sets...but bench is exceeding all expectations lately, especially as a third movement after pressing.

[Wilhelm]

bench is exceeding all expectations lately...

Maybe one of the most beautiful sentences in existence.

Really great work, @grapesherbert! \o/

[grapesherbert]

bench is exceeding all expectations lately...

Maybe one of the most beautiful sentences in existence.

Really great work, @grapesherbert!

Thanks. I think bumping bench/press to 4x a week over the last 10 weeks or so has really made a difference.

3 October 2018

Comp Deadlift
425x1@8
355x4@7
325x4@6.5(x5)

Had to get stitches in my back near my rear delt for a routine thing, so I skipped squat and bench so I didn’t rip them out. Doc doesn’t want me in the gym for 2 weeks so i figured this was a compromise.

[grapesherbert]

Well, it appears I was a little too cocky about the stitches mentioned in the last post. I wasn't really able to train til Tuesday, the day after I had the stitches removed. Then I promptly reopened the wound, so looks like training (at least upper body and back stuff) will be on a further hiatus. Will probably just sit on the leg press here and there RIP my gains

16 October 2018

SSB Squat
250x4(x5)

Press w/ Belt
155x4(x5)

Tried feet up, flat back bench, but could feel the incision on my rear delt pinched on the bench pad, so didn't get past the bar.

[Wilhelm]

Good healing to you, @grapesherbert.

You'll be back on the gainz train soon enough.

[grapesherbert]

Got some half-decent training in this week, doc says I'm good to go starting Monday

30 October 2018

SSB Squats
250x4(x3)
270x4(x2)

DB Curls 3x10
Tricep pushdowns 3x10

1 November 2018

Feet Up Bench
225x4(x5)

DB Rows
80# DB 7min block

[grapesherbert]

Been back at 100% regular training for 3 weeks now, but I've gotten a bit behind on logging...

5 November 2018

Comp Squat
345x1@8
315x4@9
285x4(x5)

These were my first low bar squats in about a month...felt like hot garbage

Press w/Belt
175x1@7.5
155x4@8
135x4@6(x5)

TnG Bench
185x6@7
205x6@8

Was rushed after presses...felt like I forgot how to bench

7 November 2018

Comp Deadlift
405x1@8
365x4@9 (grip problems)
325x4@7(x4)

Comp Bench
255x1@7.5
225x4@8
205x4@7(x5)

SSB Squats
210x6@7
230x6@8(x3)

9 November 2018

2ct Pause Squat
315x1@8
275x5@9
265x5@8(x2)
265x8@8.5

2ct Pause Bench
255x1@7.5
225x5@8(x2)
225x5@8.5
225x5@9.5

2in Deficit Deadlift
225x6@6.5
275x6@7
290x6@8(x3)
These actually felt pretty good

15 November 2018

Comp Squat Video: https://www.instagram.com/p/BqOr3B6ge7z/
345x1@7.5 -was pretty fast compared to last week so decided to bump the weight
365x1@9 -got stuck above parallel for a hot sec, but moved quickly otherwise. Just rusty I think
325x4@8
205x4@8(x5)

Press w/Belt
175x1@7
185x1@8
165x4@8
145x4@7(x5)

TnG Bench
185x6@6
225x6@8(x3)

17 November 2018

Comp Deadlift
415x1@7.5
365x4@8
330x4@7(x5)

Comp Bench
265x1@7.5
245x4@8
225x4@7(x5)

SSB Squat
Missed for time

18 November 2018

2ct Pause Squat
315x1@7.5
275x5@8(x2)
275x5@8.5(x2)

2ct Pause Bench
115x5@8(x4)

2in Deficit Deadlift
225x6@6.5
275x6@7
290x6@8(x3)

20 November 2018

Got to train two days last week at a gym with fancy kilo plates while travelling for Thanksgiving

Comp Squat
165kgx1@8
150x4@8.5
130x4@7(x4)

These felt pretty sloppy overall

Press w/ Belt
87.5x1@8
80x3@10 - missed 4th rep, arms just died
70x4@7(x4)

TnG Bench
Missed for time

23 November 2018

Comp Deadlift
195kgx1@8 (video:https://www.instagram.com/p/BqkvLkcA9Q4/) Ties my meet PR and was super fast on video...felt like death IRL
170x4@8.5
155x4@7(x4)

Comp Bench
125kgx1@8
115x4@8.5
100x4@6(x4)

SSB Squats
230x5@7
250x4@7.5(x3)

25 November 2018

2ct Pause Squat
330x1@8 - up 15 lbs from last week, kept my back angle much better than last few weeks
290x5@8
290x5@9
275x5@8 (droppd weight)

Incline Bench
185x5@6
205x5@9
195x5@8(x3)
forgot how awkward this movement is...I'm sure I can bump the numbers once I get used to it again

2ct Pause Squat
245x5@6
275x6@7
295x6@8(x3)

[grapesherbert]

27 November 2018

Competition Squat (video: https://www.instagram.com/p/BqtbgDoAOY4/)
365x1@8
345x4@9
295x4@6.5-7(x4)

Press w/ Belt
195x1@8.5
175x4@9
155x4@7(x4)

TnG Bench
185x5@6.5
225x5@8(x3)
Shoulders were smoked so these were pretty mediocre

[grapesherbert]

29 November 2018

Comp Deadlift
435x1@7.5 (5lbs PR)
440x1@8.5 (another 5lbs PR) - I dropped this while struggling at lockout at my meet in April, so wanted to get this done and dusted. Maybe an overshoot but oh well
375x4@8 - probably should have bumped the weight
345x4@6.5(x4) w/straps

Comp Bench
285x1@8
260x4@8.5
225x4@6.5(x4)

SSB Squats
230x5@6
250x5@7
270x5@8(x3)

[grapesherbert]

1 December 2018

2ct Pause Squats
335x1@8 (5lb PR)
285x5@8(x4)

Incline Bench
185x5@7
195x5@8(x3)
At a commercial gym, had to use the most awkward incline bench I've ever seen. Three sets of hooks like 5 inches apart, and none of them were the correct height for me. Had to use a bit of a narrower grip to unrack the bar, but worked out ok in the end.

2ct Pause DL
245x5@6
275x5@7
295x5@8(x3)

Incline DB rows
7min block with 50s

[grapesherbert]

4 December 2018

Comp Squat
375x1@7.5
385x1@9
345x4@9
310x4@7(x4)

Press w/ Belt
185x1@7.5
170x1@9
155x4@6.5(x4)

TnG Bench
225x5@7
235x4@8(x3)

6 December 2018

Comp Deadlift
445x1@8 (5lb PR)
385x4@9
365x4@8
365x4@8.5
355x4@7(x2)

Comp Bench
290x1@8
265x4@10 (woops)
240x4@8(x4)

SSB Squat
Skipped for time

8 December 2018

Pin Squat
275x5@7
295x5@8(x4)

Incline Bench
185x5@7
205x5@8(x4)

2ct Pause Squat
275x5@6
295x5@7
305x5@8(x3)

10 December 2018

Comp Squat
365x1@7.5
335x4@9
300x4@7(x4)
Legs feeling dead last couple weeks

Press w/ Belt
195x1@8
175x4@8.5 -this set felt really strong
165x4@8
160x4@7(x3)

TnG Bench
185x5@6
225x5@7
240x5@8.5
235x5@7.5(x2) - Got much tighter for these sets and felt much better...probably could have stayed up at at least 240

[grapesherbert]

13 December 2018

Maybe the best training session of my life?

Comp Deadlift
455x1@7.5 (10lb PR)
405x4@8 (20lb up from last week...supposed to be @9 too)
365x4(x4)

Comp Bench
300x1@7.5(8lb PR)
275x4@9.5 - unexpectedly tough
240x4(x4)

S(atan)SB
210x5
230x5
240x5(x3)

Still figuring this thing out...

16 December 2018

Pin Squat
300x5(x4)

Incline Bench
205x5(x4)

2ct Pause Deadlift
275x5
295x5
305x5(x3)